Category Archives: Physical Therapy

Why You Hurt III

Posted October 17, 2018 by FIT Physical Therapy

For those who suffer with chronic pain, the knowledge and understanding of how pain works in our body is therapeutic and can actually help decrease your pain.

In this article I would like to explain how the brain is our body’s CEO and liken it to the CEO of a company.

In addition to being a physical therapist, I am the CEO of our company, FIT Physical Therapy. As such, I oversee the entire company. In order for me to do my job well, I need information from each of our 5 clinics on how they are doing.  Some of this information I gather daily, and other information I look at less frequently.  The information I receive helps me determine where we are performing well, but also helps me identify areas that may need closer attention.  Occasionally there is a division within our company that is having a problem so I may talk directly with the Clinic Directors or employees and dig a little deeper for more information. I may ask for more regular reports until the issues are resolved. I may go looking at related areas in our other clinics to see if there are having similar problems.

In a similar manner, your brain is your body’s CEO and functions in a similar way to the CEO of a business.  Information is gathered and sent to your brain through your nervous system. Remember from my first article on Why You Hurt, that our nervous system contains over 400 individual nerves and 45 miles of nerve tract from our fingertips to our toes and everywhere in between. These nerves pass information onto the spinal cord, which in turn passes it onto the brain. The brain takes in this information and determines the areas that are doing well, and those that may need some extra attention.  If the brain perceives a threat or danger to our body, then pain is produced to take action. The somewhat derogatory saying that pain is in your head is actually true! Not in the sense that the pain is not real, rather, that our brains are much more involved in our pain experiences than we have previously understood.

To take this analogy a step further, each of our body parts such as shoulders, hips, back, etc. are all divisions of Body Inc. These body parts are constantly sending information through the nervous system to the brain (CEO) to inform it on how they are doing.  When life is good, regular reports usually suffice. But when something is amiss, the brain is going to want more information so it can help figure out the problem and deal with the issue.

When someone has persistent or chronic pain, for example, low back pain the CEO-brain get’s concerned and asks for daily reports instead of weekly or monthly. What does this mean?  Well, if you have ongoing pain, you become more ‘aware’ of the area and might think there is something wrong. This might not be the case. You might just need to be more aware of the area because your brain is concerned. In addition, the brain as the CEO may start snooping around in other divisions of the body to make sure they are doing ok. The end result is an increased awareness of other body areas. This helps explain why when one body area is injured you may feel the pain spreading to the surrounding areas of your body. This does not mean there is new injury, it simply means and increased sensitization of these areas because the CEO-brain is checking them to make sure they are doing ok.

Once the CEO of the company feels that the issue is resolved, regular operations can resume. Once our brain is no longer worried about that particular division of Body Inc. and our nervous system can settle down to their normal levels.  In the next article in this series of Why You Hurt, I will address tips and strategies to get an overly sensitive nervous system back to normal.

 

Live Fit,

Darren

 

 

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Physical Therapy Vs. Opioids

Posted September 18, 2018 by FIT Physical Therapy

When to choose Physical Therapy over pain medication

According to the Centers for Disease Control and Prevention (CDC), sales of prescription opioids have quadrupled in the United States, even though “there has not been an overall change in the amount of pain that Americans report.” In response to a growing opioid epidemic, the CDC released their opioid prescription guidelines in March 2016. The guidelines recognize that prescription opioids are appropriate in certain cases, including cancer treatment, palliative care, and end-of-life care, and also in certain acute care situations, if properly dosed. But for other pain management, the CDC recommends non-opioid approaches including physical therapy.

Here are 5 reasons why patients should consider PT over opioids

1. The risks of opioid use outweigh the rewards.
Potential side effects of opioids include depression, overdose, and addiction, plus withdrawal symptoms when stopping opioid use. Because of these risks, “experts agreed that opioids should not be considered first line or routine therapy for chronic pain,” the CDC guidelines state. Even in cases when evidence on the long-term benefits of non-opioid therapies is limited, “risks are much lower” with non-opioid treatment plans.

2. Patients want to do more than mask the pain.
Opioids reduce the sensation of pain by interrupting pain signals to the brain. Physical therapists treat pain through movement while partnering with patients to improve or maintain their mobility and quality of life.

3. Pain or function problems are related to low back pain hip or knee osteoarthritis or fibromyalgia.
The CDC cites “high-quality evidence” supporting exercise as part of a physical therapy treatment plan for those familiar conditions.

4. Opioids are prescribed for pain.
Even in situations when opioids are prescribed, the CDC recommends that patients should receive “the lowest effective dosage,” and opioids “should be combined” with non-opioid therapies, such as physical therapy.

5. Pain has been present for 90 days or more.
At this point, the pain is considered “chronic,” and the risks for continued opioid use increase. An estimated 116 million Americans have chronic pain each year. The CDC guidelines note that non-opioid therapies are “preferred” for chronic pain and that “clinicians should consider opioid therapy only if expected benefits for both pain and function are anticipated to outweigh risks to the patient.”

Before you agree to a prescription for opioids, consult with a physical therapist to discuss options for non-opioid treatment. “Given the substantial evidence gaps on opioids, uncertain benefits of long-term use and potential for serious harm, patient education and discussion before starting opioid therapy are critical so that patient preferences and values can be understood and used to inform clinical decisions,” the CDC states.

Physical therapists can play a valuable role in the patient education process, including setting realistic expectations for recovery with or without opioids.

Live Fit,

Darren Marchant  MSPT
FIT Physical Therapy

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Adopt a Positive Movement Mindset

Posted August 20, 2018 by FIT Physical Therapy

We see patients every day in our clinics that have lost hope in their bodies ability to move and function very well. And it’s not hard to understand why. Our patients are in pain, they have arthritis, they have had injuries and surgeries. They have seen their doctor who has told them they have this disease, or that problem.  They are given drugs and told that they have to take them the rest of their lives.  They have consulted Dr. Google on the Internet and learned any number of scary and strange things about their problem.

A sad result of all this negative information fed to people over time is that they stop moving. They stop moving because it hurts to move, and so they don’t, fearing movement will make things worse. They feel physically defeated and lose hope that they can ever regain any physical measure of their former selves. Sadly, over time they become more sedentary, losing important muscle strength and flexibility and function. Things that used to be easy such as getting out of a chair or going for a walk is now difficult. They don’t improve. Then they rationalize the decline to “just getting old”, which unfortunately only confirms their fears and doubts and perpetuates the problem.

As physical therapists, our message to these patients is that all hope is not lost and that improvement is possible, at any age. In short, we tell our patients to get moving, and believe in your body!

Now I don’t mean to minimize the reality of aging and that our bodies do get injured, diseases happen and things deteriorate over time.  There is a natural decline that happens, but the rate of the decline to a large extent is controllable. What I tell my patients, and wish more people knew is that our bodies are amazingly adaptive. They can take some pretty serious hits and still keep going. and physical change and improvement is possible, at any age!

The key is having a positive movement mindset. To encourage this way of thinking I often tell my patients: Movement is medicine!  Motion is lotion! Our tissues, however injured can and do heal over time. Just because it hurts to move doesn’t mean you should stop. Hurt does not always equal harm. You may be a little sore but you are safe to do these exercises.

This doesn’t mean you should just run out and join the gym, not yet at least. A good place to start is to see a Physical Therapist. As physical therapists we prescribe exercise, similar to how your doctor prescribes medication. With their professional judgment they prescribe the correct type and amount of medication for your specific need. We prescribe exercise and movement in the same way.  Understanding what you need we prescribe the appropriate type and amount of exercise and movement to improve your health.  We take seriously our claim that we are movement and exercise experts and have spent years learning so that we can be the number one trusted and recommended health care providers in the medical community for exercise and movement.  Try us out! After a successful stint of physical therapy, you very well may be ready for the gym, but start with PT first!

If you find yourself frustrated because of your physical decline. If you are not as active as you would like to be, or if pain or injury or disease is keeping you from living the life you desire. Don’t give up! See an encouraging, patient, understanding physical therapist.  We can truly make a difference and help you get moving and believe in your body again!

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Why Do I Hurt Part II

Posted July 6, 2018 by FIT Physical Therapy

Let me share an example with you. Two people, Mike and Dan sustain a similar low back injury at work.  Both of them have pain, miss some work, see the doctor and get the same medical care initially. After a few days Mike starts feeling a little better and shortly thereafter returns to work and life as before. His back bothers him occasionally but he has found that with some regular stretching he is good to go.

Dan’s low back pain on the other hand does not get better; in fact it seems to get worse. When his pain persists he re-visits the doctor and has more testing done. He is given a stronger pain medication which seems to at least keep the pain manageable. He visits with his neighbor about his condition and he tells him of someone he knows who had back pain that was actually cancer. He sees a health care provider whose explanation of his pain was confusing and even scary, especially when he pulled out the spine model and started talking about herniated disc ruptures, tears and bulges. Some days he feels better than others but his job is physically demanding so he is afraid that going back to work will only increase his pain.  He doesn’t really like his job and does not get along with his boss. He is afraid that he may end up losing his job over the injury. His wife is getting worried as well and tells him she is not sure they will have enough money to pay the bills this month because of being him being off work.

His doctor calls and says that his MRI results show a herniated disc and tells him that he should do more therapy but that if that doesn’t work he may need surgery. The only thing that seems to give him relief now is the pain medication and he is carefully counting his pills, worried that he may run out before he can get a refill.  He can’t help but feel depressed, anxious and fearful of his ability to return to work and life as before.

Let me remind you that Mike and Dan sustained the same type of injury, one was not worse than the other! Yet, despite their similar injury, Mike was able to go down the path of recovery and healing where Dan was on the path of fear, anxiety, stress, job loss as well as possible medication dependency and long term disability.  One may argue that Dan had a “positive” MRI finding of a herniated disc that would explain why his pain persists. But researchers have found that approximately 40% of people with absolutely no low back pain have a bulging disc on MRI! That means that he could have had the same MRI findings before he had the back injury.

My previous article on pain talked about our nervous system and how our nerves become sensitive after an injury but then most of the time slowly calm down. This is what happened to Mike.
For others, like Dan, after an injury occurs the nervous system does not calm down and remains in an elevated, sensitive state.  Factors that are called “yellow flags” such as, different explanations for the problem, job issues, persistent pain, fear and anxiety, family concerns and failed treatments can all be drivers to keeping the nervous system ramped up.

Now, let’s talk about how our bodies were designed to handle stressful situations. You may have heard of the sympathetic nervous system also known as the flight or fight response to stress. This system works like this:

Imagine you were sitting in your house watching your favorite TV show and suddenly a roaring lion jumps into your room! Certain automatic, physiologic responses happen in your body. Your heart starts to beat faster delivering blood to the large strong muscles of your body so you can run out of the room, or fight the lion if trapped. Language is influenced, you may shout, scream, or say some choice words.  Your breathing becomes faster and shallower, your food digestion is slowed or put on hold allowing all possible energy and blood flow to be allocated to the immediate, much needed other systems. Other functions of your body like pain, sleep, reproduction, immune etc. are shunted to deal with the lion in your room. These responses are automatic and normal and were and are integral in our long term, evolutionary survival as a species.

Now imagine that the animal control officer comes in and captures the lion and removes it from your house. You probably won’t return immediately to your TV show, and it may take a few days to calm down but after a few days you may actually laugh about it.  But what if the lion was not captured?

In our previous example, Mike and Dan both figuratively had a lion jump into their room when they were injured. The difference is that in Mike’s case, the Lion was captured and his nervous system calmed down. In Dan’s case, the lion has never left his side. The lion is a metaphorical description of the aforementioned yellow flags; all stressors that keep his sympathetic system out of balance and nervous system elevated.

The neat thing is that our understanding of how pain works is increasing and alternative treatment options like Physical Therapy and Pain Neuroscience Education are showing to be very effective in helping calm the nervous system by addressing and eliminating the “yellow flags” that keep our nervous system extra sensitive.

Live Fit,

Darren Marchant  MSPT
FIT Physical Therapy

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Why Do I Hurt?

Posted June 7, 2018 by FIT Physical Therapy

Pain is a normal and necessary part of life. Pain is also essential for survival. If we didn’t experience pain we would be much less likely to avoid those situations that are threatening and dangerous to our health and survival.

Living with frequent or persistent pain is not normal. Unfortunately there are millions of people who suffer from chronic pain. Our health care system has grappled with how to effectively treat pain for as long as doctors have had patients. I believe a reason why pain rates are increasing is because as health care providers our training and education is steeped in the biomedical model of treatment with diagnosis and treatment directed at our tissues such as as muscles, ligaments, and joints. Of course these tissues can become injured and be the source of pain, especially in the first few days or even few months after an injury has occurred. Medical treatments and medicine can be very effective in this stage of healing. But what about the pain that persists beyond normal tissue healing times? This chronic pain state has not been as well understood or treated by our medical/pharmaceutical system.

Thankfully, times are changing. In the last several years our knowledge of how pain works has increased considerably. New innovations and research have allowed brain scientists to better understand our nervous system; brain, spinal cord and nerves, and how they play a central role in a pain experience. Call me a geek, but I find it is fascinating stuff. And the cool part is that the research shows that if you are a chronic pain sufferer, understanding your nervous system a little better, and understanding why you hurt, has a very real therapeutic benefit in helping you overcome your pain. To this end, I would like to ‘explain pain’ to you.

Each area in our body has nerves. In fact, our bodies contain 45 miles of nerves and more than 400 individual nerves! These nerves are all connected like a network of roads. The nerves connect our body parts to the spinal cord (The super nerve network that runs through our spine), which then connects at the base of our skull to our brain.

Nerves are continually active to some extent. If you are alive, they always have little energy buzzing through them. They serve as monitors of your body and environment and inform you and your brain of anything going on in your body. Some nerves work like a living alarm system. Take for an example when you step on a nail. You want to know about it right? Of course, so that you don’t step on more nails, so that you will give it some attention, put a bandage on it and maybe get a tetanus shot. Nerves send messages using electrical impulses. When there is danger, such as a nail in the foot, the nerves increase electrical activity and “wake up”, sending a lot of danger messages to your spinal cord and then up to your brain. They let the brain know there is danger and action is required. Pain is produced by your brain essentially to get your attention and take action.

Once you take care of the nail and your foot, the nerves (alarm system) gradually settle down and returns to its normal resting level of activity.
When you hurt yourself, have an accident, undergo surgery or experience a lot of emotional stress, the same process as the nail in the foot occurs. When you develop pain in a certain body part, the nerves in these areas “wake up” alerting your brain to the danger in the area. The nerves around the area alert the spinal cord, which in turn, tells the brain there is a problem in the area and action is possibly required. This process is normal; it’s simply the nerves doing their job. After a few hours or days, the nerves return to their normal, resting state.

Now, here’s the problem. In some people, the nerves that “wake up” calm down very slowly and do not return to their normal level of sensitivity. They stay more sensitive. In this state, it does not take much activity to get the nerves to fire off danger messages to the brain. This is what has been described as an extra sensitive alarm system. With this increased nerve sensitivity, activities that used to be easy and pain free, like walking, doing the dishes or washing laundry are painful. We naturally stop doing these things and believe that something must be wrong. Often we blame the tissues (muscle, joint, tendon etc.) not realizing that the tissue is probably not the issue any longer but rather you have an extra sensitive nervous system.

One way to know if your alarm system is overly sensitive ask yourselves the following questions:
Have your activity levels before reaching pain decreased a lot?
Is pressure on your skin or around the painful area very sensitive?
When doctors or therapists test or move your body parts are they very sensitive?
Are you currently taking medicine to calm your nerves such as Cymbalta, Lyrica, Neurontin or anti-depressants such as Paxil, Zoloft and Prozac?

If you answered yes to any of these questions, or if you have persistent pain past a normal amount of healing time then there is a good chance your nervous system is extra sensitive. In future articles I will discuss some of the reasons why the nerves become so sensitive and what you can do to help calm them down.

Darren Marchant  MSPT
FIT Physical Therapy

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8 Ways To Improve Balance and Decrease Falls

Posted May 11, 2018 by FIT Physical Therapy

Balance problems and a fear of falling are a big concern for many. They can make simple but vital daily activities such as walking, dressing, and bathing very difficult, if not impossible. Furthermore, balance problems put people on a path of significant muscle loss, frailty and loss of independence. Nursing homes and long-term care facilities are filled with people who have lost their ability to be safe and live independently. Emergency departments and hospitals see many who have fallen and sustained serious injury.  Fortunately there is help. Physical Therapists trained in balance and vestibular therapy can do much to help improve balance, prevent falls and preserve strength, function and independence.

A team approach between therapists, medical doctors and audiologists trained in balance and inner ear disorders is important to accurately identify the causes of balance loss and design a customized treatment program. Balance problems are best addressed on an individual basis because there can be numerous causes of balance loss.  There are also numerous treatment options and they must match the cause of the balance loss to be effective.

Physical therapists are trained to evaluate multiple systems of the body, including the muscles, joints, inner ear, eye tracking ability, skin sensation, and position awareness in the joints (proprioception).

Here are 8 specific ways physical therapy can help balance and dizziness problems:

1. Reduce Fall Risk
Your physical therapist will assess problem footwear and hazards in your home that increase your risk of balance problems or falling. Household hazards include loose rugs, poor lighting, unrestrained pets, or other possible obstacles.

2. Reduce Fear of Falling
By addressing specific problems that are found during the examination, your physical therapist will help you regain confidence in your balance and your ability to move freely, and perform daily activities. As you build confidence in your balance and physical ability, you will be better able to enjoy your normal daily activities.

3. Improve Mobility
Your physical therapist will help you regain the ability to move around with more ease, coordination, and confidence. Your physical therapist will develop an individualized treatment and exercise program to gradually build your strength and movement skills.

4. Improve Balance
Your physical therapist will teach you exercises for both static balance (sitting or standing still) and dynamic balance (keeping your balance while moving). Your physical therapist will progressively increase these exercises as your skills improve.

5. Improve Strength
Your physical therapist will teach you exercises to address muscle weakness, or to improve your overall muscle strength. Strengthening muscles in the trunk, hip, and stomach (i.e., “core”) can be especially helpful in improving balance. Various forms of weight training can be performed with exercise bands, which help avoid joint stress.

6. Improve Movement
Your physical therapist will choose specific activities and treatments to help restore normal movement in any of your joints that are stiff. These might begin with “passive” motions that the physical therapist performs for you, and progress to active exercises that you do yourself.

7. Improve Flexibility and Posture
Your physical therapist will determine if any of your major muscles are tight, and teach you how to gently stretch them. The physical therapist will also assess your posture, and teach you exercises to improve your ability to maintain proper posture. Good posture can improve your balance.

8. Increase Activity Levels
Your physical therapist will discuss activity goals with you, and design an exercise program to address your individual needs and goals. Your physical therapist will help you reach those goals in the safest, fastest, and most effective way possible.

Darren Marchant, PT,MSPT,OCS
CEO
FIT Physical Therapy

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Meniscus Tears

Posted April 30, 2018 by FIT Physical Therapy

One of the most commonly injured areas in our knees is called the meniscus. The meniscus is a rubbery, C-shaped piece of cartilage that cushions your knee. Each of your knees has 2 menisci (plural of meniscus); one on the inner (medial) part of the knee, and the other on the outer (lateral) part. Together they act to absorb shock and stabilize the knee joint.

A meniscal tear typically is caused by twisting or turning quickly on a bent knee, often with the foot planted on the ground. Although meniscal tears are common in those who play contact sports, anyone at any age can tear a meniscus.

Meniscus tears come in different shapes and sizes and can occur at different locations in the knee. Tears are usually described by where they are located and their appearance (for example, “bucket handle” tear, longitudinal, parrot beak, and transverse). While physical examination may predict whether it is the medial or lateral meniscus that is damaged, a diagnostic procedure, like an MRI can locate the specific part of the cartilage that is torn and how it appears.

Because there is different blood supply to each part of the meniscus, knowing where the tear is located may help decide how easily an injury might heal (with or without surgery). The better the blood supply, the better the potential for recovery.

If you are older and your meniscus is worn, you may not know what you did to cause the tear. You may only remember feeling pain after you got up from a squatting position, for example.  Pain and slight swelling are often the only symptoms.

Your health care provider may diagnose a torn meniscus, but meniscal injuries can very often be managed without surgery. A short course of treatment provided by a physical therapist can help determine whether your knee will recover without surgery. The physical therapist plays an important role by controlling pain and swelling and by restoring full strength and mobility to your knee.

Patients with more serious meniscal tears, or those that don’t respond to a course of physical therapy, may need surgery. Surgically removing the torn cartilage (a procedure called a menisectomy) usually is a simple procedure that requires a brief course of physical therapy treatment after surgery.  Most people are able to return to their previous level of activity, including sports, in fewer than 2 months.

Sometimes the surgeon will decide that the torn meniscus can be repaired, instead of removed. Research studies show that if a meniscal repair is possible, the long-term outcome is better than removal because the repair can reduce the risk of arthritis later in life.

Rehabilitation following a meniscal repair is slower and more extensive than with removal because the repaired tissue must be protected while it is healing. The type of surgical technique performed, the extent of your injury, and the preferences of the surgeon often determine how quickly you will be able to put weight on the leg, stop using crutches, and return to your previous activities.

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Do You Have Text Neck

Posted March 1, 2018 by FIT Physical Therapy

Chances are you’re reading this while leaning over a table or slumped back in a chair. Your head is tilted forward, your shoulders are curved.
If you’re on a mobile device, your arms are bent by your side and your back hunch is even more profound.
Am I right?We’ll that body position you are in now may be the cause of current and/or future orthopedic problems, especially in your neck.
We spend a lot of time each day with our devices. Cell phones, tablets, computers etc.  According to the Kaiser Family Foundation, 8- to 18-year-olds spends an average of seven and a half hours using “entertainment media” every day.

But it’s not just kids. The average amount of data used on a smartphone tripled from 2010 to 2011, according to Cisco’s Global Mobile Data Traffic Forecast Update. And each tablet generates 3.4 times more traffic than the average smartphone.
A recent study published in Surgical Technology International’s 25th edition says texting may be hurting your neck. Conducted by New York spine surgeon Kenneth Hansraj, the study found that bending your head to look at your mobile device held in your hands can put up to 60 pounds of pressure on your neck.

Hansraj’s study includes illustrations of what happens when mobile users bend their heads at at 15, 30, 45 and 90 degrees to look at their devices. He advises users be cognizant of their bodies.
“We recommend that people should continue to enjoy their smart devices, but that they pay specific attention to where their head is in space,” Hansraj told the Huffington Post. “You want to be careful that your head is straight up with you’re using a smart device.”

The average human head weighs 10 pounds in a neutral position — when your ears are over your shoulders. For every inch you tilt your head forward, the pressure on your spine doubles. So if you’re looking at a smartphone in your lap, your neck is holding up what feels like 20 or 30 pounds.
All that extra pressure puts a strain on your spine and can pull it out of alignment. Dr. Tom DiAngelis, former president of the American Physical Therapy Association’s Private Practice Section, compared it to bending your finger back all the way and holding it there for an hour.

“As you stretch the tissue for a long period of time, it gets sore, it gets inflamed,” DiAngelis said. “The real question … is ‘What are the long term effects going to be?’
In physical therapy we label this problem as “forward head posture”. Over time it leads to muscle strain, disc herniations and pinched nerves. It can also reverse the natural curve of your neck. The other problem, less often recognized is the lack of oxygen taken in our bodies through this forward head posture. Try to take a deep breath in a slumped position. Now sit up straight and try again. Experts say slouching can reduce the capacity of your lungs by as much as 30%!

Here are a few tips to avoid problems when using our devices:
Keep your feet flat on the floor, roll your shoulders back and keep your ears directly over them so your head isn’t tilted forward. Use a docking station and wrist guards to support the weight of a mobile device. Buy a headset.
Take frequent breaks while using any mobile device or desktop computer. About every 20 minutes, stand up, roll your shoulders and neck or go for a short walk to improve blood flow.

Darren Marchant, PT,MSPT,OCS
CEO
FIT Physical Therapy

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Sleep Hygiene Education

Posted January 30, 2018 by FIT Physical Therapy

The question: How is your health and how is your sleep, can almost be one and the same.  One of the most important aspects of health that is often overlooked is sleep. Sleep is rejuvenating and essential for our bodies to function well. Sleep has an important role in the proper functioning of most if not all of our body systems. Sleep is critical for immune function, tissue healing, pain modulation, cardiovascular health, cognitive function and learning and memory.  Conversely, without adequate sleep people can experience an increase in many negative things such as pain, anxiety, depression, as well as decreased focus, function and increased risk for accidents. If you have problems with sleeping you are not alone. Sleep disturbances occur in one third of the U.S. population
With our patients undergoing physical therapy we often talk to them about their sleep. For those patients who struggle with getting a good nights rest we offer the following sleep hygiene tips from the National Sleep foundation: See www.sleep-foundation.org
  1. Go to sleep and wake up at the same time every day.  This will help set your natural biological clock.  Exposure to bright natural light when you first wake up is also helpful to set your natural biological clock
  2. Use your bed for only sleep and sexual activity to help train your brain that if you are in your bed, you should be sleeping.  Leave the bed if unable to fall asleep within 20 minutes and return when sleepy.  If unable to leave the bed due to limited mobility or safety concerns, do something relaxing (i.e., relaxation techniques) until sleepy and able to fall to sleep.
  3. Develop a relaxing bedtime routine.  This may include taking a warm bath, reading a book, meditation or stretching.  Avoid stimulating activities right before bedtime, include watching TV or discussing a stressful topic.
  4. Avoid moderate to vigorous exercise at least 2-3 hours before betimes.  Exercising immediately before bedtime stimulates your body and brain, making it hard to fall asleep.  There is evidence however that doing regular (preferably moderate to vigorous) exercise improves your sleep at night.  Talk to your physical therapist about an appropriate exercise program.
  5. Avoid caffeinated foods and drinks at least 4 hours before bedtime (Includes most tea, coffee, chocolate and soft drinks) Check the presence of caffeine in your drink or food by reading the label.  Caffeine can cause difficulty falling asleep and increase the number of times you wake up during the night.
  6. Refrain from drinking alcohol or smoking at least 3 to 4 hours before bedtime.  Although people may think drinking alcohol causes relaxation before betimes it can actually increase the number of times you wake up during the night and can cause you to wake up early.  Nicotine in cigarettes acts as a stimulant that can cause difficulty falling asleep.
  7. Do not take prescribed or over the counter sleeping pills.
  8. Avoid daytime napping so that you are tired at night and can fall asleep easily.  If you feel you need to take a nap, limit the nap to 30 minutes and avoid napping in the evening.
  9. Make your sleeping environment comfortable and relaxing.  This includes avoiding too much light and disturbing noises.  Stop using light emitting electronics (ie, television, computer, smartphone) at least 30 minutes before bedtime as the blue light that is emitted can disrupt sleep by suppressing melatonin production.  Use ear plugs, light blocking curtains, or an eye mask if needed.  Also, keep the temperature comfortable.  Being too warm or cold may disrupt your sleep.  Also, use a comfortable and supportive pillow and mattress.
  10. Avoid eating a large meal or spicy food 2-3 hours before going to bed.  Your digestive system slows down while you are sleeping, which can stimulate acid secretion that cause heartburn.  A light snack may be helpful if you are hungry.  Avoid excessive liquid 2-3 hours before bedtime.
  11. Talk to your doctor or health professional if you still have trouble sleeping.

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Rest and Recovery

Posted December 19, 2017 by FIT Physical Therapy

Do you know someone who exercises often but does not seem to be getting very good results? The reason may be because exercise, no matter good and helpful, is only a small part of an overall healthy lifestyle. Think about it this way. Even those who exercise daily for over an hour, spend less than 5% of their total time actually exercising. So what about the other 95% of the time? How you rest and recover during the non-exercising time is as important if not more important than the exercise itself.  If you are not quite getting the results you want from your exercise program, here are 6 tips to consider.

1. Stretching:
Stretching is an important part of recovery, but it rarely receives the time or attention it deserves. The purpose of stretching is to maintain the flexibility of tissues that are tight or stiff from an activity or prolonged position.
There are a variety of methods of stretching (using the hamstring muscle as an example):
Static/Isolated Stretching: Static, or isolated stretching is holding a stretch position for a long period.  (Example: A static hamstring stretch would be when you sit on the ground with one leg pointing outward and you simply reach for your toes and hold for at least 30 seconds.)

Dynamic stretching: Dynamic stretching is using movement to combine muscle groups. (Example: A dynamic stretch for the hamstring would be walking toe touches, as you bend down and grab your toe with every step for 2 to 3 seconds.)

Foam Rolling: Foam rolling is a type of self-mobilization and massage. (Example: To foam-roll the hamstring muscle, you will simply put a foam roller under your legs and let your weight rest on top so the foam roller will push out any knots in your hamstring.)

A very general rule for stretching is dynamic stretching before exercise, static stretching after exercise, and foam rolling throughout. Utilizing various stretching strategies will allow you to maintain and improve your mobility.

2. Refueling—Nutrition and Hydration
Proper fueling before exercise is important to optimize performance, but nutrition for recovery from exercise is often overlooked. Our bodies rely upon a well-balanced array of nutrients, vitamins, and minerals to aid in rebuilding the parts of our body that have been stressed during exercise. Refueling after a workout with a well-rounded set of carbohydrates, proteins, and healthy fats will help your body reap the most benefit from your hard effort.
Water is also absolutely essential to overall health. In particular, following exercise, proper hydration is key to replace the fluids that you have lost during your activity. Water also helps regulate your temperature, maintain healthy joints, and eliminate wastes that build up in your system during activity. Pay special attention to your total water intake if you are exercising in extreme hot or cold climates or if you feel as though you may be getting sick. Make a habit of keeping a water bottle in your purse, gym bag, car, or workplace for easy, reliable access.

3. RICE
RICE stands for Rest, Ice, Compression, Elevation. If you find yourself having pain or swelling following exercise, particularly in a joint like your knee, ankle, or shoulder, you may consider using this four-part strategy to decrease inflammation and pain. If you continue to have symptoms several days following a workout, it may be important to seek the advice of a healthcare provider to further examine your complaints.

4. Listen To Your Body
The only person who knows how your body feels after a workout is you. Allow yourself to listen to your body, and appropriately. This includes recognizing the signs of fatigue, pain or soreness and increasing recovery time between exercise bouts. This may also mean pushing yourself to work harder when you feel well. Don’t succumb to peer pressure at the gym. Trust yourself and what your body is telling you. When you are starting a new exercise program, don’t be afraid to ask your physical therapist for helpful hints on how your body may give you feedback after exercise, and how you should respond to that information.

5. Cross Training
Even if you love to run, your body may not like you running seven days a week. No matter what your exercise of choice may be (walking, running, swimming, cycling, weightlifting, yoga, recreational sports, etc.), you may benefit from finding another form of exercise.
Cross training is simply about challenging your body with different tasks so that certain tissues are not over-stressed, which often leads to overuse injuries. For example, a swimmer will benefit from strength training in addition to the hours spent in the pool in order to build different muscle groups and allow momentary rest for those that are used repetitively in the pool. Remember to do the exercises your body needs, not just the exercises you want to do.

6. Sleeping
Often taken for granted, sleep is your body’s prime opportunity to recover.
When the body is at rest, the repair of our muscular, cardiovascular, skeletal, and immune systems can go to work. The CDC recommends that, in general, teens have 9-10 hours and adults 7-8 hours of sleep each day. These guidelines are especially important if you are demanding more of your body through regular exercise or stressful daily activities.

To get the most out of your shut-eye, strive for consistent bedtimes, avoid stimulating activities in bed (like TV and electronic devices), and a comfortable environment. You may find that you sleep better on days that you exercise, and will definitely notice a more effective, pleasant exercise experience if you are giving your body the rest it needs and deserves.

Darren Marchant, PT,MSPT,OCS
CEO
FIT Physical Therapy

 

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