Colder weather means some changes to how we exercise. Of course, it’s harder to motivate
yourself to get outside for a run or bike ride when the temperature drops and the shorter days
compress our schedules, but there are changes in your body that affect your ability to exercise
too. For many people with arthritis or other joint problems, cold weather brings more complaints of pain. To stay warm, our bodies narrow blood vessels to reduce blood flow to the skin, and more superficial muscles. That means that there is an increased risk of muscle strains in the cold. There is also an increased strain on the heart because of the narrowed blood vessels. This isn’t to say that you shouldn’t be active outdoors in the cold, it just means you may have to make a few changes to your routine. Here are a few to consider:

Warm Up Right

A good warm-up is always important, but because of the tendency for joints to be stiffer, and
blood flow to muscles to be reduced in the cold, it’s even more important that you do it right this time of year. To start, do something to get your heart rate up a bit, maybe a brisk walk or light jog. Follow that up with a dynamic warm-up rather than static stretches. This could include walking or jogging while pulling your knees up high to your chest. Maybe some high kicks in front of you with straight knees to get your hamstrings loosened. A walking lunge with an upper body twist can get your whole body moving. Cater your warm-up to what you have planned in your workout. If you’re not sure how it should look, ask your physical therapist!

Dress For Success

Dressing in layers allows you to adjust your insulation to your activity level. After you warm-up, you might want to take off a layer to avoid getting too hot during your main activity. You’ll have it there later to put back on when your activity level drops and you start getting too cold.
Don’t forget about the sun either – just because it’s cold doesn’t mean the UV rays are gone.
Sunscreen and sunglasses aren’t just for the summer. A lip balm with SPF can protect you not
only from the sun but from the wind too.

Stay Hydrated

Drink water before, during, and after your workout. The temperature may be down, but you’ll still sweat and you’ll still lose water vapor in your breath. The drier air in winter lets your sweat evaporate more quickly, so it’s easy to underestimate how much fluid you’ve lost.

Cool Down

When you’re done, don’t rush to get inside and crawl under a blanket. Cool down properly. Keep moving with a walk or another form of active recovery to let your heart rate come down. After exercise is the right place for static stretching. You can also head inside for some foam rolling or self massage.

The days being shorter and the temperatures being lower don’t mean you’re stuck inside for all of your exercises. If you follow these tips, you can safely keep moving outside. If you’d like a customized warm-up or cool down or have questions about your exercise routine, your physical therapist is a great person to ask!

by: Crystal Bondurant-Salisbury, LPTA 

Some of my favorite tools in my “toolbox” as a clinician are cups. They can be plastic, silicone, or glass cups that use negative pressure or vacuum pressure to provide therapeutic benefit. Their versatility allows me to treat conditions ranging from simple to complex, from more recent injuries to chronic conditions. Although they aren’t for everyone they can really improve function and reduce pain. They’ve become pretty popular nationwide, starting a few years back when a certain swimmer took the podium with a few strange, dark circles scattered across his back. If you missed that, it was Micheal Phelps taking the gold in the Olympics in 2016. Cupping isn’t a new thing, though it may be newer to us here in the west.

So, What is Cupping?

Cupping has been around for a long time and all over the world. Originally seen as a way to remove unwanted sickness, pains, disease, or even evil spirits from the body, it was an important part of historical medicine. Ancient medical texts from Egypt describe using cups to treat vertigo, pain, and other issues. Hippocrates, known as the “Father of Medicine”, used cupping in ancient Greece to heal the body of musculoskeletal pain and illness. Cupping in-general is known as an eastern medicine and in China references to cupping were found in the Bo Shu, an ancient book found in a tomb of the Han Dynasty. But, it’s not just a medicine from far away. Cupping can be found a lot closer to home.¹ From Europe to throughout the Americas medical practitioners have been carrying around cup sets as part of a standard inventory.

Why Choose Cups?

Practicing physical therapists, athletic trainers,² massage therapists, and others all use cups today to treat their patients and clients. Modern practitioners use cups in a variety of ways including reducing restrictions like scars,³ improving symptoms of chronic conditions like rheumatoid arthritis and fibromyalgia, as well as addressing swelling after surgeries.⁴ Many studies have been done over the last 50 years on the uses and efficacy of cupping and they demonstrate a variety of benefits. A systematic literature review by Cao, et al. showed benefits for pain conditions and herpes zoster (shingles). Other systematic reviews also supported the treatment of pain conditions with the use of cupping and including one review focusing on both amateur and professional athletes. The athletes featured in the studies reported improved perception of pain and disability and increased range of motion in comparison to untreated control groups.  In a study on the effects of cupping for chronic neck pain,⁵ patients reported benefits up to 2 years later.

Cupping can be used as a stand-alone treatment for some professions like massage therapy, but in physical therapy, we integrate it into a personalized treatment plan. In “An Updated Review of The Efficacy of Cupping Therapy”⁶ from 2012, cupping was found to be better paired with other treatments like traction than the other treatments alone.

Physical therapists and physical therapist assistants using research-supported techniques can provide a diverse and unique treatment with the use of cupping techniques.

_________________________________________________________________

References:

1. Fundamentals of Modern Cupping Therapy. In Proceedings of Modern Cupping Therapy Educational Company Course. Virginia Beach, Va., 2019
2. Bridgett, Rhianna, et al. “Effects of Cupping Therapy in Amateur and Professional Athletes: Systematic Review of Randomized Controlled Trials.” Mary Ann Liebert, Inc., Publishers, 1 Mar. 2018, www.liebertpub.com/doi/abs/10.1089/acm.2017.0191.
3. MCT for Pathology and Scar Tissue. In Proceedings of Modern Cupping Therapy Educational Company Course. Virginia Beach, Va., 2019
4. Therapeutic Cupping for Lymph Drainage. In Proceedings of Modern Cupping Therapy Educational Company Course. Virginia Beach, Va., 2019
5. Leem, Jungtae. “Long-term effect of cupping for chronic neck pain.” Integrative medicine research vol. 3,4 (2014): 217-219. doi:10.1016/j.imr.2014.10.001
6. Cao, Huijuan, et al. An Updated Review of the Efficacy of Cupping Therapy. 28 Feb. 2012, journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0031793.

By: Kara Everett, PT, DPT, CSCS, CKTP
LSVT BIG Certified
Operations Director, Hartfield Location

The likelihood of falling increases as we age. Each year, 30-40% of people aged 65 years and older fall and roughly half of all falls result in an injury. Falls are a major threat to older adults’ quality of life and can often lead to a decrease in participation in physical and social activities. The fear of falling (which develops in 20-39% of those who have fallen) can further lead to activity limitations.

Don’t Trip! Check Off Hazards.

The way your house is set up and the things in your home could be increasing your fall risk. Do you have a lot of rugs that could be a trip hazard? Do you have cords or electrical wires across or running in areas where you frequently walk? Do your stairs have handrails? Is there good lighting for your nighttime walk to the bathroom from your bedroom? Here is a check for safety brochure by the Centers for Disease Control (CDC) to help you find out.

Home Assessment: Why You Should Have One!

Our therapists at Carousel can come to your home for a personalized home assessment. During this assessment, we will evaluate each room of your house to identify any potential fall risks and how to address these problems and improve the overall safety of your home.

To schedule your home assessment today, give us a call at 435-3435 for our Kilmarnock office and 776-8500 for our Hartfield office.

 

by: Kennan Wyne, PT, DPT
Women’s Health Specialist

 

Constipation is obviously uncomfortable, but did you know it can lead to health issues like fecal impaction, colon cancer, digestive problems, and pelvic floor issues.

Constipation occurs when the colon absorbs too much water, or when the colon’s muscle contraction is slow or sluggish delaying transit time. The result is a hard and dry stool, which can lead to straining and the inability to release your movement with ease. So, trying to avoiding the pain and discomfort caused by being constipation should be high on your prevention checklist.

The colon is oriented in your abdomen in an upside-down “U” shape, as shown in the picture below. Performing massage to the abdominal area is an effective and easy way to help relieve constipation, and is safe to perform daily!

To begin, I recommend applying 10 minutes of heat to your abdomen (optional) before massaging your abdomen. Then start massaging 10 times in each direction with firm pressure.

I. Start in the center of abdomen at your navel and perform small circular motion in clockwise direction (10 circles total).

II. Next, place hands at right hip bone and perform 10 small circles in clockwise direction then move up working towards the right ribs. Spend more time massaging areas of blockage, tightness, hardness, pain, cramping, or tenderness.

III. Next, when you reach the right ribs perform 10 small circles in clockwise direction then move across working towards the left ribs.

IV. Last, when you reach left ribs perform 10 small circles in clockwise direction then move down working towards left hip.

Perform these techniques 1-2x daily as needed.

Workplaces in the United States (U.S.) now house a number of jobs that require computer work, driving, and telephone-based activities. Office workers may spend up to three-fourths of their workday sitting.  If you are sitting for hours on end without taking frequent breaks, like getting up and walking around, your hips will eventually start complaining and you will start having pain.

What is hip impingement?

Hip impingement is when two bones rub against each other in the hip joint.

Why does it happen?

Most people with hip impingement have an unusually shaped hip joint that causes the bones to press against each other.

How can I tell if I have it?

Hip impingement typically causes pain in the front and outside of the hip area. You might have pain when you sit for a long time, lean forward to put on socks or shoes, get in or out of a car, or pivot when playing sports.

Hip impingement may cause you to experience:

• Pain that begins gradually and may worsen with time. People with hip impingement often describe their pain by making a “C” with the thumb and hand and placing it on the fold at the front and side of the hip. This is called the “C” sign.
• Groin pain or discomfort in the outside of the hip, thigh, low back, or buttocks.
• Sharp, stabbing pain when squatting, sitting and standing, or performing athletic moves like running, “cutting,” jumping, twisting, pivoting, or moving side to side.
• Loss of motion or a stiff feeling when rotating your leg inward and/or lifting your leg.
• Pain that increases after sitting for long periods or leaning forward.

Practice Sit-to-Stand!

So, if you have a sedentary work/life balance. Set an alarm and get moving; take a brief walk, and do some sit-to-stand exercises. Any movement will be good in reducing the risk of long-term pain and injury associated with sitting for long periods of time.

By: Sarah Wilkins, PT, DPT; LSVT BIG Certified
Operations Director, Kilmarnock Location

 

Flexibility is an important component of physical fitness and has many positive effects on the body. For instance, it improves mobility, posture, muscle coordination, reduces the risk of injuries and muscle soreness. It even leads to a better overall “shape”.

A lack of flexibility makes normal daily activities more difficult to do, leading to reduced mobility and excessive stiffness over time. Therefore stretching your muscles regularly will help avoid loss of mobility, decrease pain, and promote normal movement.

Flexibility exercises range from very light to advanced stretching. Whether you do very easy or advanced stretching is based on your activity level and current flexibility. You may start at any level, but if you are unsure start with level 1 and progress from there working your way up to level 3!

This stretching program should always be done in conjunction with a regular exercise program including aerobic exercise and strengthening activities.

disclaimer: These stretches may cause minor soreness or slight discomfort, if they cause more than slight discomfort and you are unable to complete them you want to stop the exercise and contact US.

READY? SET? STRETCH!

Level 1: Easy Stretches

Easy Hamstring Stretch

1. Lie on your back, bend one knee, and place both hands behind your thigh (Photo A).
2. Your hip should be bent to 90 degrees with your thigh pointing straight at the ceiling.
3. Straighten out your knee as far as you can. Keep your thigh pointing to the ceiling and your other leg flat on the floor or bed (Photo B). You should feel a stretch behind your thigh and knee.
4. Hold this position for 15 seconds. Repeat two to three times or more, as you feel matches your fitness level.

Easy Groin Stretch

1. Stand with your legs shoulder width apart.
2. Lunge to one side, allowing your lunging knee to bend.
3. You should feel a stretch in the groin area of the leg you kept straight.
4. Hold this position for 15 seconds. Repeat two to three times or more, as you feel matches your fitness level.

Easy Quad and Hip Flexor Stretch

1. Stand next to a wall to assist with balance and place a chair directly behind you.
2. Face away from the chair and place the top of your shin and foot on the chair (Photo A).
3. Try to keep your knees in line and as close together as possible.
4. Slowly push your waistline/belt forward to get more stretch.
5. Hold this position for 15 seconds. Repeat two to three times or more, as you feel matches your fitness level.

For more challenge, remove the chair and do the following:

1. Stand next to a wall to help with balance.
2. Bend your knee and grasp your ankle (Photo B).
3. Pull your heel toward your buttocks, keeping your legs in line with one another.
4. Keep your knees as close together as possible.
5. Hold this position for 15 seconds. Repeat two to three times or more, as you feel matches your fitness level.

Easy Calf Stretch

1. Sit in a chair with one leg out in front of you.
2. Loop a belt or a strap around the bottom of the front of the foot on your outstretched leg.
3. Gently pull the strap so that your toes come toward you as your heel stays in place on the floor.
4. You should feel a stretch in the back of your calf.
5. Hold this position for 15 seconds. Repeat two to three times or more, as you feel matches your fitness level.

Easy Overhead Reach

1. Stand with the back of your heels against a wall. Stand upright as tall as you can with good posture (Photo A).
2. Keeping your best posture and your back against the wall, slowly raise your arms in front of you, reaching. Try to get your arms/hands all the way back to the wall or go as far as you can. Reach up toward the ceiling to feel the stretch (Photo B).
3. Then slowly bring your arms down to your side, so they are level with the floor (Photo C).
4. Try to keep your arms and hands against the wall if you can, then slowly return to the starting position.
5. Do these movements slowly and steadily.
6. Repeat two to three times or more, as you feel matches your fitness level.

Easy Spine Flexion and Extension

1. Lie on your back and bend one hip and knee up toward your chest (Photo A).
2. Grasp your knee with your hands and squeeze it toward your chest.
3. You should feel a stretch across your back.
4. Hold this position for 15 seconds. Repeat two to three times or more, as you feel matches your fitness level.

As we age, we often spend more time in a flexed posture due to sitting for long periods of time, poor posture, or sleeping in side-lying positions. This can cause loss of spine extension and make it difficult to stand upright. To combat this:

1. Lie face down on your stomach on the floor (Photo B). If you do not typically lie on your stomach, try to hold this position for 20-30 seconds. You may feel a stretch in your back across your waistline.
2. Then roll back onto your side for 30 seconds to relax this stretch.
3. Repeat two to three times or more, as you feel matches your fitness level.
4. If this position is too uncomfortable for you based on age or history of spine pain, do not do this exercise without talking with your physical therapist.

Easy Trunk Rotation

1. Start by sitting on the front edge of an armchair with your feet flat on the floor and your hips facing forward (Photo A).
2. With one arm reach across to the opposite arm of the chair and gently pull/turn your shoulders and upper body to that side (Photo B).
3. Do not allow your hips/pelvis to rotate. Keep pelvis facing forward.
4. Hold this position for 15 seconds.
5. Return to your starting position and repeat on the other side.
6. Repeat two to three times or more, as you feel matches your fitness level.

Level 2: Moderate Stretches

Before you begin any level of stretching, follow these tips for best results:

• Warm up for a few minutes first so your muscles stretch more easily (walk briskly, march in place, or do another physical activity).
• Stretch at least two to three times on each side, taking turns.
• Keep good form and posture.
• Breathe throughout each stretch — never hold your breath.
• You should feel slight discomfort and a pulling sensation, but not pain, with each stretch.
• Never bounce while stretching — hold steady till you feel the stretch and try to relax while holding.

Moderate Hamstring Stretch

1. Stand facing a yoga block or footstool that doesn’t slide. Use a stool or block height that is lower if you are less flexible. Increase the height of the item as you become more flexible.
2. Place one heel on the center of the stool, keeping your hips square/facing the stool and place both hands on the outside of your thigh (Photo A).
3. Lean forward, leading with your chest and keep your head up as you slide your hands down the outside of your thigh. Do not allow your back to round or bring your chin down (Photo B).
4. Do not round your back or lower your chin. Keep looking straight ahead.
5. You should feel a stretch behind your thigh and knee.
6. Hold this position for 15 seconds. Repeat two to three times or more as you feel matches your fitness level.

Moderate Groin Stretch

1. Sit on the floor with your back against the wall. Put the soles of your feet together.
2. Pull your heels toward your body. You should feel a stretch in your groin.
3. For more stretch, push down on your knees.
4. Hold this position for 15 seconds. Repeat two to three times or more, as you feel matches your fitness level.

Moderate Quad/Hip Flexor Stretch

1. Lie on your stomach.
2. Bring the leg you will stretch slightly out to the side, bend your knee, and loop a belt or a strap around your ankle.
3. Bring your knees back together. Gently pull on the strap so that your heel comes as close to your buttocks as possible.
4. Hold this position for 15 seconds. Repeat two to three times or more, as you feel matches your fitness level.

For more challenge:

1. Lie on your stomach.
2. Bring the leg you will stretch slightly out to the side, bend your knee, and grasp your ankle, pulling your heel to your buttocks.
3. Bring your knees back together, keeping your heel as close to your buttocks as possible.
4. Hold this position for 15 seconds. Repeat two to three times or more, as you feel matches your fitness level.

Moderate Calf Stretch

1. Stand upright with your palms flat against a wall and the leg you want to stretch behind you (Photo A).
2. Turn your toes in and your heel out on your back foot (Photo B).
3. Leading with your waist and allowing your arms and front knee to bend, lean toward the wall, and keep the heel of your back leg on the floor.
4. First, do this exercise with the back knee straight. Then bend your back knee slightly while keeping your heel on the floor for added stretch.
5. You should feel a stretch in the back of your calf.
6. Hold this position for 15 seconds. Repeat two to three times or more, as you feel matches your fitness level.

Moderate Overhead Reach

1. Stand tall at the front edge of a doorway.
2. Place the outside of your hands (little finger side) on both sides of the doorway (Photo A).
3. Slide your hands up the doorway (Photo B), then slowly lean or step toward — but not through — the door.
4. Hold this position for 15 seconds. Repeat two to three times or more, as you feel matches your fitness level.

Moderate Spine Flexion and Extension

As we age, we often spend more time in a flexed posture due to prolonged sitting, poor posture, or sleeping in side-lying positions. This can cause loss of spine extension and make it difficult to stand upright and keep good posture. To combat this:

Flexion

1. Lie on your back and bring one knee and then the other toward your chest.
2. Grasp both knees with your hands and squeeze them toward your chest (Photo A).
3. You should feel a stretch across your back.
4. Hold this position for 15 seconds. Repeat two to three times or more, as you feel matches your fitness level.

Extension

Caution: If this position is too uncomfortable for you based on age or history of spine pain, do not do this exercise.

1. Lie on your stomach and put your arms and elbows under your chest.
2. Prop up on your elbows as shown and relax your back. Do not look up. Pretend you are reading a book while lying on your stomach.
3. If comfortable enough, hold this position for 30 seconds, then come back to a flat position lying on your stomach. Repeat two to three times or more, as you feel matches your fitness level.

Moderate Trunk Rotation Stretch

1. Lie on your back with your hips and knees bent. Your hands and arms should be shoulder high and stretched out to the side (Photo A).
2. Your arms and shoulders should stay flat on the floor.
3. Keeping both knees together, allow your hips and pelvis to rotate to one side (Photo B).
4. Hold this position for 15 seconds. Return to your starting position and complete these steps on the other side. Repeat two to three times or more for each side, as you feel matches your fitness level.

Level 3: Advanced Stretches

Before you begin any level of stretching, follow these tips for best results:

• Warm up for a few minutes first so your muscles stretch more easily (walk briskly, march in place, or do another physical activity).
• Stretch at least two to three times on each side, taking turns.
• Keep good form and posture.
• Breathe throughout each stretch — never hold your breath.
• You should feel slight discomfort and a pulling sensation, but not pain, with each stretch.
• Never bounce while stretching — hold steady till you feel the stretch and try to relax while holding.

Advanced Hamstring Stretch

1. Stand facing a chair or counter and put your heel on top of it. Choose a chair if you are less flexible or a counter if you are more flexible.
2. Keep your hips directly facing the chair and place both hands on the outside of your thigh.
3. Lean forward, leading with your chest. Keep your head up as you slide your hands down the outside of your thigh. Do not allow your back to round or bring your chin down.
4. You should feel a stretch behind your thigh and knee.
5. Hold this position for 15 seconds. Repeat two to three times or more, as you feel matches your fitness level.

Advanced Groin Stretch

1. Sit on the floor with your back against the wall. Keeping your knees straight, spread your legs apart as far as you can.
2. Leading with your chest, place your hands together out in front of you, and lean forward. Do not allow your back to curl or bend.
3. You should feel a stretch in your groin.
4. Hold this position for 15 seconds. Repeat two to three times or more, as you feel matches your fitness level.

Advanced Quad/Hip Flexor Stretch

1. Kneel on a pillow or folded towel and place one leg out in front of you (Photo A).
2. Leading with your waistline and keeping your chest upright, lunge forward (Photo B).
3. You should feel a stretch in the front of your hip. For further challenge, increase the stretch by grasping your back foot and try to bring your heel to your buttocks (Photo C).
4. Hold this position for 15 seconds. Repeat two to three times or more, as you feel matches your fitness level.

Advanced Calf Stretch

1. Stand on a stair with your heel over the edge.
2. Slowly lower your heel so it falls below the stair and you feel a stretch in the back of your calf (Photo A).
3. First, do this exercise with the back knee straight. Then try it with a slight bend of your knee for added stretch.
4. Hold this position for 15 seconds. Repeat two to three times or more, as you feel matches your fitness level.

Advanced Overhead Reach

1. Stand tall with your toes at the front edge of a doorway. Place the outside of both hands (little finger side) on the doorframe as high as possible (Photo A).
2. Do NOT lean through the door. SLOWLY step through the doorway, keeping an upright posture (Photo B).
3. Slowly step back to your starting position.
4. You can do this stretch with your arms in various positions of elevation.
5. Hold this position for 15 seconds. Repeat two to three times or more, as you feel matches your fitness level.

Advanced Spine Flexion and Extension

Flexion

1. Sit on the front edge of a chair with your feet flat on the floor and your knees spread out as wide as possible (Photo A).
2. Tuck your chin to your chest (Photo B) and slowly “roll down” from your head (curling down like a wave), allowing your arms and shoulders to go between your legs (Photo C).
3. You should feel a stretch in your spine and low back.
4. Hold this position for five to 10 seconds.
5. To come back up, “unroll” from your waist back up to an upright sitting position. Repeat two to three times or more, as you feel matches your fitness level.

Extension

Caution: If this position is too uncomfortable for you based on age or history of spine pain, do not do this exercise.

1. Lie on your stomach with your upper arms straight out at shoulder height, elbows bent to 90 degrees, and palms down.
2. “Press up” and straighten out your arms keeping your waist on the floor, then slowly return to the starting position.
3. Repeat this five to six times, slowly.
4. Repeat another one to two times, locking your elbows and allowing your back to sag and “relax” in this position for five to 10 seconds, keeping your waist on the floor, then return to your starting position.
5. Repeat two to three times or more, as you feel matches your fitness level.

 

source: choose PT provided by the American Physical Therapy Association: https://www.choosept.com/resources/detail/30-minute-home-stretching-program?fbclid=IwAR38vJpxBGq_DSjCx80Uwtfx5C2kUOJPBbPmSA3cAVgf_CFAwRapDfRPoGU#Level%201:%20Easy%20Stretches

by Kevin Flood, PT, DPT

The sit to stand transfer is an important functional movement that enables a person to safely move from a seated position to a standing position. This transfer is important for the completion of Activities of Daily Living (ADLs), and Instrumental Activities of Daily Living (IADLs), and serves as a starting point for ambulation.

Let’s Sit to Stand!

The sit to stand can also be used as part of therapeutic exercise/activities to help build lower extremity muscle strength. Research has shown that as a person ages, there is a decrease in LE muscle strength and diminished anterior weight shift during sit to stand, making the transfer more difficult to complete. Here are some examples of the Sit to Stand transfer, and how they can be made more challenging/easier.

Things to Consider:

Pelvis Position: You need to shift your hips/pelvis forward in the chair to correctly position yourself for the movement. Appropriate pelvic position allows for correct foot positioning and forward trunk lean.

Foot Position: Your feet should be shifted under your knees so that your base of support is where it needs to be to safely perform the transfer.

Adequate Forward Trunk Lean: forward trunk lean allows for the appropriate weight shift of the body’s center of mass over the base of support during the movement. Inadequate trunk lean can make the activity much harder to perform and can lead to injury/falls.

Variable Factors:

Use of Hands: 2 hands, 1 hand, no hands

Chair Height: The higher the chair, the easier the movement

Holding Weight: Increase resistance by adding weights

Number of Repetitions: The more repetitions, the harder the muscles must work

Sit to Stand with 2 Arm Support

Sit to Stand without Arm (Upper Extremity) Support

Sit to Stand with Weighted Bag

by Elizabeth McCarthy, LPTA

If you are wanting to get back in shape and strengthen your arms but do not feel comfortable returning to your local gym yet, there are plenty of household items you can use to achieve your goal. Simple items around your home that you may never have thought twice about can easily be used to improve arm strength, stability, and mobility!

Let’s Get Pumped-UP!

Weighted items you can use around your home (with each item you will find an example of exercises you can do with each). We suggest starting with 2 sets of 10.

• 1 gallon milk jug (a full gallon typically weighs around 8.5 pounds)

• Laundry detergent bottle

     

• Any canned goods/soup cans

• Broom or mop

• Water bottles

• Backpack full of books

• Flour/rice/sugar bag
• Bike air pump
• Towels

Disclaimer: Weights vary for each of these items. If you cannot lift any of these items without causing injury or pain, or have a condition that limits you from completing these exercises, you should seek medical advice from a professional, such as a physical therapist.

by Nicole Somers, DPT

Your physical fitness is your state of health and well-being that not only impacts your ability to participate in sports and recreational activities but also when performing occupational activities and normal day-to-day tasks. Research suggests that most Americans do not perform enough physical activity which can have negative side effects on one’s overall health.

Physical activity recommendations for adults from the US Dept of Health and Human Services include:

• “At least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity;”
• “Should also do muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on 2 or more days a week;” and
• Older adults, in particular, should have multiple components including strength, aerobic, and balance, as part of their physical activity program.

Take the Test!

Ready to take this 6 Step Self Physical Fitness Assessment?

The goal of this at-home self-assessment is to get you thinking about your level of fitness. It features six exercises to gauge your flexibility, balance, strength, and cardiovascular capacity. These exercises are inspired by evidence-based testing used by physical therapists. Just click on the link above in orange, Ready? Go!

Did you not perform as well as you had hoped? A physical therapist can perform a comprehensive evaluation to help get you started on a physical fitness program or guide you in your current one.

Disclaimer: A self-assessment is not meant to replace medical treatment for an injury, pain, or condition that limits you from completing the self-assessment, and you should seek medical advice from a professional, such as a physical therapist.

 

by: Crystal Bondurant-Salisbury, LPTA 

You can arrive at PT for the first time for a number of reasons, whether it be an injury, a surgery,  general issues like balance training, or even more severe, chronic issues like fibromyalgia or Parkinson’s Disease (PD), and for most people going to physical therapy for the first time, there are a lot of questions. You will want to know what to expect from your therapist and what they expect from you. No matter the reason that brought you into our clinic, there are a few things that can help you make the most out of the time you spend with us.

When arriving on the first day there are a few things that we will need from you including your prescription from your doctor. It is important to make sure that if your doctor is not sending it directly to us that you arrive with it and any pertinent insurance and identification you may need for your paperwork. Like most medical offices there will be some paperwork for you to fill out, so it is important to be on time to do so. Our office staff will be happy to help walk you through it and will be providing you a welcome letter and copies of our policies for you to keep and review.  So being prepared on your first day is very important.

On your first day, you will meet with your evaluating therapist. The two of you will spend time first talking about what brought you to therapy and then going through an evaluation process to determine what you will specifically need. Being a good historian is important during this process. You can do this by writing a list of your previous medical history and making a list of any symptoms or problems you’ve experienced recently.  It is good to be prepared for your first day by understanding why your doctor sent you and bringing anything with you provided by your physician. If you have had surgery there might include a protocol or instructions from the surgeon. This will allow your therapist to choose appropriate tests and to help identify any areas that require special attention.

Prepare yourself by getting S.M.A.R.T.

Setting goals is an important part of physical therapy. Your therapy team will help you set goals that are both measurable and functional. For example, if there is a balance component to your sessions your measurable goal may be to stand on one leg for greater than 30 seconds, but a functional goal will be to walk through a wooded area without tripping over small obstacles. Take time to express goals to the evaluating therapist that are important to you personally. Goal setting is a great way to keep your mind focused on what you need to accomplish and to provide you with the best outcomes possible.

Can you Commit?

The most effective way to achieve the goals you established with your team is to commit to your appointments and do your homework. Each appointment should be seen as a stepping stone towards your goal completion and independence. No matter why you are coming, your referring physician will expect your attendance as well in order to achieve the goals that they too have set for you. Your skilled program will be carried out by a skilled therapist guiding you through educational and physical components that will require continuing alterations in your care depending upon your personal progress. These personalized programs are developed in conjunction with your participation as a key component, so doing the homework is as important as each one-on-one session.

Time is Money!

Keeping in mind all these components to getting the most out of your therapy sessions, it is most important to communicate openly with your team. Ask questions to improve your understanding of your diagnosis or surgery. Your therapy team will be happy to answer them for you. Is your homework too hard or too easy? Let your therapist know. Communication will help your team continue to develop a personalized program that will fit with your home needs. Having difficulty sticking to a routine? Your therapist along with other clinical staff can help you problem-solve scheduling difficulties and provide options to increase your adherence to your home program. Open communication will help you be the biggest part of your care team.

Return on Your Investment (ROI).

Our number one goal is your independence and successful goal completion. We will help you work towards your discharge, or as we like to call it “graduation day.” As a team, we will reach your goals and form a plan to help you maintain the progress you have achieved during your time with us. Each patient leaves our care with a personalized program and education that will help them to be successful, as well as with the understanding that your therapy team will always be here for you.