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Shin Injuries in Runners

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Shin injuries in runners are both common and frustrating. What is often called “shin splints” is actually a broad term (like runner’s knee) to describe several potential diagnoses. In mild cases, the pain is rather broad and may not limit activity, while in severe cases the shin pain may become pin-pointed and increase with not just running, but with all weight-bearing activities.

There are several risk factors for shin pain with running. First, females tend to have more shin injuries than males. While there are several hypothetical reasons for this, ranging from bony malalignment to altered running mechanics, there is no clear consensus at this time. Second, novice runners (or those runners who have been running for four years or less), have a higher risk. It is commonly believed that novice runners are more prone to training errors, equipment errors, and running form errors than more experienced runners. Finally, a more flexible foot type, having had a previous shin injury, and having an increased body mass index are all risk factors for several shin injuries. It is important to note that not all risk factors are equally weighted and, without a thorough evaluation from a physical therapist, may or may not be related to your specific injury.

Common symptoms of shin injuries include:

  • Gradual onset of pain that usually gets progressively worse
  • Pain to the muscle, tendon, or shin (tibia) bone
    • The most common location is pain to the inside of the shin closer to the ankle than knee
  • Pain that increases with running and eventually all weight-bearing activities
  • Pain that is, at first, relieved with rest/activity cessation
    • Overtime, the pain may not be relieved with rest. This is a sign of a more serious injury that requires an evaluation by a physical therapist

Tips:

  • If you are new to running, check out some trusted sources on how to get started safely. For Beginners Only is one resource that is well-respected.
  • Do not increase your mileage by more than 10%-15% per week.
  • Do not increase mileage and intensity (speed) simultaneously. Rather, once you attain a weekly running volume that you feel is sustainable, and then start to mix in speed work.
  • Every 2-3 weeks, reduce your volume and intensity by 20% and replace running workouts with cross-training workouts. Cross-training can be as simple as taking a long hike to riding a bike, swimming, or using an elliptical machine.
  • Run in proper shoes. Purchasing shoes from a running shoe specialty store may help.
  • Listen to your body. It is better to miss one workout than to miss a race.
  • When in doubt, get it checked out! Find a physical therapist near you!

Exercises:

While many shin injuries have multiple risk factors, a physical therapist can help identify the specific exercises and interventions that are best for your specific injury and your unique needs.

Shin exercises may include:

  • Calf raises
  • Calf stretches
  • Balance exercises
  • Ankle strengthening
  • Hip Strengthening
  • Running form drills

Shin injuries are common and frustrating. Shin splints is a term than encompasses many specific conditions, ranging from medial tibial stress syndrome to bone stress injuries to exertional compartment syndrome. A physical therapist can help diagnose the underlying risk factors and interventions which are best suited to your individual needs.

By Jeff Taylor-Hass

Jeffery.Taylor-Haas@cchmc.org

@JeffTaylorHaas

The post Shin Injuries in Runners appeared first on Make PT Happen.


OPTA Patient Spotlight: Molly

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Make PT Happen“My name is Molly, I am 22 years old and I have lived in pain every day since high school. I have three protruding disks in my thoracic spine due to sports. I received three cortisone shots in each disk, but it only helped for a day or two, and medication barely helps at all. I felt I had nowhere to turn other than trying to do surgery and I couldn’t do that. So I let the pain take over my life. Driving was painful. Sitting, standing and walking was painful. I had trouble getting to sleep, and I couldn’t do anything fun I used to be able to do, like go out, or go to the gym. It got to the point where I could not take it any longer. I did some online searching and found Active Physical Therapy, which offered dry needling as well as Physical Therapy. I was hesitant at first because nothing before had helped me. But, after a few treatments I was already feeling better. I can sit, stand and walk for long periods of time and I am able to fall asleep without any pain. I can hang out with my friends and family without pain, and have returned to the gym. There is still progress to be made, but I would never be where I am without physical therapy.” –Patient, Molly

The post OPTA Patient Spotlight: Molly appeared first on Make PT Happen.

Lift Heavy Things to #AgeWell

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Meet Bill. Bill is my friend and former patient who is 90 years old. He was married for 65 years, had a successful sales career, and has seen more change than most of us can fathom. He’s still driving, able to walk without an assistive device, can get up from the ground, and even golf occasionally!

 

Bill wasn’t always this mobile, though. Bill had a couple falls a while back, had some weakness in his legs, and was fearful of even walking around his house. Bill’s story probably doesn’t sound too unfamiliar.

 

Our populations are aging and the side effects of old age are becoming more and more evident.  Whether it’s osteoporosis, sarcopenia, fall risk, or fear of movement, many of us encounter the impact of aging on a daily basis. I certainly do working as a home health physical therapist.

 

Yet, I don’t want to focus on what can happen when we age. I want to focus on what you can do to ensure you #AgeWell. Bill is a testimony to this and the fact we all can influence how we age.

 

Aging well is not easy, though. Aging well takes work, commitment, and discomfort.

 

Discomfort?” Yes, discomfort.

 

We need to become comfortable with discomfort. Your body likes it. It’s made for it. In Nassim Taleb’s book, Antifragile, he talks about the concept of antifragility — our ability to make gains from disorder, stress, discomfort. Our bodies undergo stress and make adaptations to be able to withstand that stress in the future. This principle is often emphasized with athletes and their training, but it’s also applicable for older adults (and all of us) in pursuit of aging well.

 

So what was uncomfortable about Bill’s journey to getting back up on his feet? Lifting weights.  Bill lifted heavy things, particularly kettlebells. The kettlebell, AKA “The Handheld Gym,” is the tool that helps elite athletes improve performance as well as helped Bill (and countless other older adults) gain back independence and a full life.

 

This is scary for many people, though.

Older adults lifting heavy things!? That’s asking for injury and a visit to the hospital!

 

I beg to differ. Lifting weights doesn’t hurt people. People hurt themselves.image-2

 

This is where a physical therapist can be very helpful. As a physical therapist, we have extensive training and experience in how the body ages. We learn what the body can handle.  We can determine how much discomfort you need to undergo to make positive adaptations to offset the side effects of aging.

 

So how did Bill use kettlebells to get back on his feet?

He first worked on the quality of his movement. He learned fundamental movements that humans need to be able to do. He learned how to get up out of a chair (squatting), how to pick something off of the ground (deadlifting), and how to stand with good posture.

As Bill was able to do those things, he started to add some weight. He started very light and worked his way up each session in a very slow manner to ensure he did not suffer any harm.

In between our sessions, he would work on different activities to ensure consistent progress.

After 8 weeks of physical therapy, Bill was doing great and was able to continue therapy on his own with a home program.

If you can relate to Bill, or know someone like Bill, I encourage you to consider lifting heavy things. Seek out the help of a physical therapist that can guide you with your technique and proper progression. A physical therapist will ensure that you make appropriate progressions while ensuring you don’t suffer harm.

It will take time to make gains, but I promise the discomfort will be well worth your efforts in your pursuit to #AgeWell.

image-3Meet Dustin Jones

Dustin Jones, PT, DPT, CSCS, RKC is a home health physical therapist working in Columbus, Ohio. He has a background in sports and orthopedics, but now works with older adults to improve their physical abilities.

The post Lift Heavy Things to #AgeWell appeared first on Make PT Happen.

OPTA Patient Spotlight: Beth

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“I am a PT and I have been inspired in a manner in which can’t fully be understood or appreciated by others. Here’s my story! While working in an inpatient rehab setting with clients of various ages; up to 105, I was involved in a motorcycle accident resulting in a multitude of injuries. Admittedly, I was scared of the impeding rehab and chose to be admitted to the facility in which I worked as a PT. Why? Because the staff there knew me, and the therapy staff knew me well enough to push me when I needed it and hold me back when I needed it. They kept my husband and family included in my program. The facility staff supported me and they inspired me each and every day and when I see any of them in the community or the facility I cannot explain to any of them much less my family how much they inspired me to get back my life; our lives!!

When you have the blessed opportunity to change another’s life as we do as physical therapists, and then have to also experience it as a patient, there are NEVER enough words or actions to express your gratitude for the others’ inspiration on your life!” –Physical Therapist and Patient, Beth

The post OPTA Patient Spotlight: Beth appeared first on Make PT Happen.

Age Healthily with These 5 Tips

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Instead of resigning yourself to age when you wake up in the morning, challenge yourself to defy your age by taking care of your body. More physicians are moving to a preventative medicine model focused on treating the body when it’s healthy to avoid illness. Physical therapy, exercise, and nutrition are all forms of preventative health that will turn your age into nothing more than a number. Here are some tips for incorporating healthy practices into your daily life.

 

  1. Stretch – We often put a priority on getting in enough cardio and strength training, but without stretching, the body could face serious setbacks. Stretching helps you hold onto your range of motion and keep those tight ligaments and muscles moving freely. Without routine stretching, which can also provide some strength training, you may find that you feel stiffer and tighter even with regular activity. Stretch every day, especially on days when you don’t do any other physical activity.
  2. Drink water – Here’s an easy tip that bears repeating. If you’ve had more coffee, tea, or soda than you have had water today, get up right now and pour a glass. Cold or warm, you need water to flush out toxins, keep you hydrated, and improve every function in the body. Don’t neglect your water intake, particularly on days when you drink caffeine and alcohol.
  3. Ask about natural remedies first – Some people don’t mind maintenance drugs, and others are dead set against them. A healthy balance is the optimal approach. First, try something natural if there is research supporting the approach. If that doesn’t work after a few months, move to a different approach. Many chronic pain cycles and some chronic illnesses can be completely controlled with exercise, diet and physical therapy.
  4. Get rid of the word “can’t” – It is never too late to start aging the right way. If you need inspiration, look at the success stories for any diet, fitness, or physical therapy program. You will likely find at least one 60 or 70 year old who completely changed his or her life. It doesn’t matter how old you are or what your habits have been up until now, all you have to do is get your head in the right place, and the results will follow.
  5. Remember the interconnectivity of the body – When you start working on one part of your life, the repercussions will trickle down to other areas. For instance, when you commit to drinking more water, you could alleviate headaches, muscle soreness, and eye allergies. Even small steps can make big changes over time. Stick with it to see a difference.

 

Aging doesn’t have to be a slow resignation to weakness and frailty. Make the most of your life by making one change today. Get the support of your loved ones, explore the power of physical therapy, and start moving forward. You can always choose to live your best life now. Make PT Happen and find a physical therapist near you.

The post Age Healthily with These 5 Tips appeared first on Make PT Happen.

Physical Therapist Michelle Taylor Shares a Patient Story That Has Inspired Her

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“When I met Attiah (Tia) she was a 19-year-old bilateral above knee amputee starting the home health portion of her rehabilitation process. She had already spent months in the hospital and rehabilitation facilities trying to heal her internal wounds from a car accident caused by another young man’s negligent driving.
When I would arrive for our physical therapy sessions, Tia would struggle with being a typical teenager who wanted to sleep in, often saying comments like ‘let’s just cuddle in bed and nap through therapy.’
But she knew within the next hour I would have her push herself to her limits doing things such as floor transfers, standing on her residual limbs, and making her way up 15 steps on her butt to her old bedroom and bathroom. Up to this point, Tia had not been given the chance to push herself as hard as she could because she was not healed. She has had a total of over 30 surgeries during the course of her healing process.
We worked together for several months as she awaited her wounds to heal enough for her to receive her prosthesis’s and move on to outpatient therapy.

 

She is now 21 years old and is still working in physical therapy to progress towards her permanent prosthesis’s. She continues to have a long road ahead of her, but will eventually work towards her culinary degree that she started prior to the accident.”

 

How This Patient Has Inspired This Physical Therapist:

“Tia inspired me to be a better therapist by finding different ways to push her, both physically and mentally. She pushed herself through the hardest part of therapy when she was struggling with depression and asking “Why me?”. She never let negative thoughts get in the way of what her future holds for her. Tia always held her head high and was not afraid to share her story and show her scars. She began a blog and openly shared her thoughts, feelings and pictures throughout her journey.

Her journey is not over, this week she is facing her fears and learning to drive again, with hand petals. For the longest time she was scared to be in a car, and now she is facing that fear by learning to drive. She has high hopes for her life and will not stop until she exceeds her own expectations. She overcame all obstacles and was able to achieve a lifelong dream of traveling to Disney World this spring. She can and will accomplish anything she puts her mind to.”

The post Physical Therapist Michelle Taylor Shares a Patient Story That Has Inspired Her appeared first on Make PT Happen.

Start the New Year off Right with Physical Therapy

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Now that we are settling into the New Year, it’s a great time to think about all that 2016 can bring. Get back to the activities you love this year with the help of physical therapy.

 

A trained physical therapist can target problem areas, help you understand your injury, pain or discomfort, and guide you in a treatment plan to help you get your body moving again.

 

There are many benefits to physical therapy; here are three important ones to consider:

 

  • No Referral. In Ohio, you do not need a physician’s referral to see a physical therapist. When you are experiencing pain or discomfort, you can find a PT near you to book an appointment right away. This cuts the waiting time out of your recovery so you can start the process of healing much faster.
  • No Medicine. Prescription medications are great when you need them, but they can come with side effects. You can achieve natural, healing results by working with your PT to control your pain.
  • No Surgery. Surgery slows you down before it gets you moving. A physical therapist will work with you to understand the unique way your body works. Then, your PT can customize a treatment plan meant for you and your goals for recovery without the need for invasive surgery.

 

What to Expect

What happens in a physical therapy session depends on your specific condition and injury. It’s best to consult with your PT before taking on any exercises on your own. Common physical therapy practices could include:

Low-impact aerobics: These gentle workouts rev up your heart rate while protecting your joints. For instance, you may walk or use a stationary bike to warm up, then meet with your PT.

Pain relieving exercises: A trained physical therapist will target areas that need strengthening, and sometimes these areas might surprise you. Perhaps your PT will guide you through hip exercises for lower back pain. Core strength helps the whole body.

Strengthening exercises: Your physical therapist will have an array of tools, and he or she will know what’s just right for your body. Patients may use machines, resistance bands, or their own bodies for resistance.

Stretching: Stretching on your own is great — as long as you’ve been given some guidance first. An experienced physical therapist can show you what stretches will give you the most pain relief and how to do them without making your condition worse.

Too often, people who suffer an injury suffer alone because physical activities are part of their social life, too. Don’t wait to get back to the life you love. Physical therapy lets you be active again. You may even discover more activities to love while connecting with those around you.

If you are suffering from chronic pain or need help after an injury, find a skilled physical therapist today.

The post Start the New Year off Right with Physical Therapy appeared first on Make PT Happen.

Kristin Holbrook interview at the Ohio State University

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Kristin Holbrook, PT, DPT, SCS, CSCS is the Athletic Reconditioning Specialist and Physical Therapist for Olympic Sports at The Ohio State University. She’s been involved with the Ohio Physical Therapy Association (OPTA) since she was a student, and by the age of twenty-five, served on OPTA’s Board of Directors.

You may have seen Braxton Miller’s heartfelt letter to Ohio State fans in the Player’s Tribune, Derek Jeter’s online newspaper where the athletes themselves take on the role of reporter and tell their own story. If you read that piece, you also may have noticed this paragraph:

“As an athlete, there really is nothing scarier than suffering a serious injury that you don’t fully understand. And that’s why I can’t thank the training staff at Ohio State enough for their guidance after the injury happened. The school served as my support network throughout — setting me up with some of the best doctors in the world to make sure that I got healed up properly. I also owe a lot to Kristen Holbrook, my physical therapist, for personally assisting me throughout my rehab and constantly encouraging me the entire way. I always knew I was in great hands, and I’m very thankful for all of the hard work that everyone at school put into helping me get better.”

It’s a heartfelt letter from a guy who puts a lot of his success on the people around him, including the team of PTs at Ohio State.

Kristin Holbrook-pt“For me, that’s embarrassing,” Holbrook says with a shy smile. “I don’t like attention. But he’s a great person. And I think … to write that letter, he did it so eloquently, I think for him to open himself up a bit, that’s the person I got to see every day. And he’s just a great guy and I wish him nothing but the best. He’s got great things ahead of him.”

And while she won’t comment on any particular player’s training, she points out the close bond that forms between players and the physical therapists. “My three years at football, you just get close with people. You’re there every day with them. They become part of your family. And, you know they become reliant and kind of superstitious on who provides their care.” She points to the former OSU players who return for care, and says, “Once a Buckeye, always a Buckeye.”

In her new role, as Athletic Reconditioning Specialist and Physical Therapist for Olympic Sports, she most enjoys “seeing athletes get back to the sport that they’ve either been missing because of time lost from injury, or they just haven’t been able to perform in the way that they would like. And seeing them get back to that, or get to the level that they would like to achieve — whether that’s getting them to the level where they can get the score to get to the Olympics trials, things of that nature, or just doing their personal best, whatever it may be, that’s exciting… An athlete’s never alone on their journey. It takes a full team to get them there. They know that we’re a team and we’re going to get there.”

Holbrook wants physical therapy to take a larger role in more people’s lives — not just injured athletes. “Physical therapists have a role in prevention.” She likens routine car maintenance to routine trips to the PT. “You see your physician every year, for an annual checkup — why not see a physical therapist every year for a checkup? Just to make sure that we’re able to get ahead of some of these injuries that we get as we become more sedentary in our life. Our tissues start to get more stiff. I think that’s the greatest preventative model that we can get into — get ahead of it before we start to get injured. I don’t think there’s ever an end to PT.”

She highlights some of the benefits of OPTA membership, beyond the Find-a-PT directory (http://aptaapps.apta.org/findapt/index.aspx) and newsletter. She cites OPTA’s advocacy efforts for the PT scope of practice, rallying support for legislation that allows PTs to do what they do, and to expand their practice as new skills are brought to the forefront. “As our education continues to expand, it allows us to continue to expand as a profession.”

“There’s a lot more that goes on behind the scenes at OPTA,” she says. Aside from political support, she mentions discounts on continuing education classes, networking and high-level education at conferences.

Learn more about OPTA at OhioPT.org and check out the #makePThappen campaign at makePThappen.com.

 

To learn more about Kristin, watch our video here

The post Kristin Holbrook interview at the Ohio State University appeared first on Make PT Happen.


Pregnancy Pains: Causes, Solutions, and Comprehensive Relief

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Pregnancy is an immensely joyous experience for many women. However, it can also sometimes come with health concerns – and without the right help, it can be a time of remarkable discomfort. For example, pregnancy can lead to issues affecting posture, flexibility, and muscle strength.

 

Luckily, by understanding what’s causing your pain and the available treatment options, you can address your discomfort and find a qualified physical therapist to help you through this journey.

 

Understand the Common Causes for Pain during Pregnancy

 

A woman’s body undergoes incredible changes during pregnancy: mentally, emotionally, and physically. The mother may encounter joint, bone, and muscle aches as a result. For example, the hips and pelvic areas are pulled in different directions. Furthermore, the added weight of the baby can cause extra discomfort. This is especially true in the later stages of pregnancy. Here are a few areas this can affect:

 

  • Posture
  • Joint Alignment
  • Flexibility
  • Muscle Strength

 

Physical therapy, exercise, and stretching are natural ways to relieve pain associated with these and other areas of the body.

 

Find Relief from Pain

 

Stretching and exercising can mitigate these pains, especially with the guidance and recommendations of a physical therapist. By targeting areas like the hips, back, and abdomen, women can build strength and endurance in these critical areas.

 

This can lead to significant pain relief, metabolic improvements, and a boost in energy; you may even find recovering after pregnancy is far easier. Here are a few options to explore with the help of a physical therapist:

  • Exercises. Consider exercises that focus on the cardiovascular and muscular systems. Swimming is particularly excellent; the aerobic benefits are incredible, and the water will help support the baby and take the pressure off your back and joints. Similarly, Kegel exercises can help you build the pelvis muscles essential to pregnancy, labor, and delivery. Walking or running can also be wonderfully beneficial. Consult with your PT to learn the exercises right for you.

 

  • Stretches. Stretching regularly can help you build strength in your joints and muscles. There are many yoga poses you can practice to alleviate pain, build your strength and endurance, and simply relax.

 

  • Physical Therapy Treatment Plan. Physical therapy will likely incorporate some of the above exercises and stretches. However, a physical therapist can identify specific balance and stabilization techniques and explain how they affect your hips, back, and joints. This helps ensure your safety and health, and you may find new ways to relieve pressure and relax that you hadn’t considered.

 

Many of the above recommendations can be practiced on your own. Depending on your health care provider and insurance, though, you may incorporate a physical therapy treatment plan into your existing prenatal activities.

 

How Treatment Plans Work

 

A physical therapist can develop a treatment plan that caters to your specific physical needs. They target issues like joint alignment and posture, and they explain underlying issues and what you can do to find relief.

 

These professionals can walk you through pain management techniques, and they will observe and advise you on the best ways to mitigate pain. The best care and treatment plan is to consult with an experienced physical therapist. Find a physical therapist to get started on the path the pain relief and improved health during your pregnancy.

The post Pregnancy Pains: Causes, Solutions, and Comprehensive Relief appeared first on Make PT Happen.

Physical Therapy and Pregnancy

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Pregnancy can lead to pains in nearly every part of a woman’s body. Specifically, the majority of women experience leg cramps, joint issues, and back discomfort. A healthcare provider can help you identify what’s causing this pain and how you can recover, which could include physical therapy. These treatments and some simple exercises can prepare your body for pregnancy and a healthy delivery.

 

Common Causes for Pain

 

The body undergoes quite a transformation during pregnancy. An expecting mother must adjust to hormone fluctuations, weight gain (which may lead to balance issues), and anxiety. Pain is often caused by poor posture, though, as women work to physically accommodate a growing baby. Physical therapy is a natural way to relieve these aches and pains, as it promotes mobility and helps you through these changes. This can be an excellent part of your prenatal care, but it’s important to consult with an experienced physical therapist as well as your healthcare provider before starting any new exercises.

 

How Physical Therapy Treatment Plans Work

 

These treatment plans target any issues you’re struggling with, such as range of motion limitations or back pain. Over time, these exercises and adjustments can help you:

 

  • Decrease pain
  • Identify the root causes of any discomfort
  • Correct and realign your joints and posture
  • Increase your flexibility
  • Restore balance
  • Reduce stress
  • Improve muscle strength

 

Once you consult with a physical therapist, he or she can develop a treatment plan tailored to your needs. Exercise will likely be a part of this strategy.

Exercises

 

Depending on your pain level and where you are in your pregnancy, your physical therapist will help you through an exercise program. For example, you may focus on strengthening the back and abdomen if you have lumbar pain. Other possible exercises include:

 

  • Swimming. This activity provides excellent cardiovascular benefits, in fact, it’s great for practically every part of your body. It’s low impact, and if you focus on correct form, you’ll engage you core and the other muscles that contribute to good balance.

 

  • Yoga. This provides fantastic exercise for pregnant women and can help them prepare for labor. Certain yoga styles focus on breathing and posture, which provide mental and physical relief and endurance. Look for postures that minimize time on your back. Lay on your side or place a pillow under your knees for shavasana.

 

  • Kegel exercises. These exercises prep a woman for the big day, and they’re simple and easy to do wherever you are. Simply identify where your Kegel muscles are, and contract and relax them. These are the muscles used during pregnancy, which can help during the delivery.

 

Along with these exercises, your physical therapist will likely recommend some basic habits to help you adjust to pregnancy. For example, it’s important to squat instead of bending over. Rest and a good diet are also vital, and they go a long way in reducing pain.

 

Consult With an Experienced Physical Therapist

 

These exercises can lead to some big improvements, but it’s important not to start a new regimen on your own. Consult with an experienced physical therapist to develop the best possible treatment plan. For help finding a PT, try the American Physical Therapy Association’s database.

The post Physical Therapy and Pregnancy appeared first on Make PT Happen.

Coming Full Circle

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PostRace

It seems as if I’ve come full circle—my physical therapy journey started because of an injury I sustained while running, and my journey concludes with my recovery race in the books.

After getting the all clear last fall to run again, I registered for the Disney Princess Half Marathon. I always do best when I set a goal for myself, and I thought it would be a great way to get myself back on track. Though I had run five half marathons prior to my injury (and had always let someone else win), this one meant the most to me because I honestly thought my foot would never truly be “whole” again. I chose this race to run with my best friend, who had never run anything other than a 5K, because I knew it was billed as a fun run, and we would be able to support each other along the way without any pressure for a speedy finish time.

Our training began last fall, and we monitored each other’s progress through our phone app, since she is lucky enough to live in Florida while I endured the ice, cold and a few snowy weekends. On a bright, sunny Florida day in February 2016, we ran with 24,000 of our new friends, were sprinkled with fairy dust after crossing the finish line, and successfully collected our bejeweled medals. My foot was sore, but so was the rest of my body, so I carefully recovered by the pool without complaint.

Race

Though my personal journey is complete, my sincere appreciation for the physical therapists I represent will be ongoing throughout my lifetime. I am proof that attitude, determination and the very best support and guidance from dedicated PTs can make all the difference in a successful recovery. Together we can #MakePThappen!

Read about Victoria’s post-surgery journey and physical therapy experience here.

The post Coming Full Circle appeared first on Make PT Happen.

A Boston Marathon Runner’s Story: Physical Therapy Saved My Running and My Sanity

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I’ve been running marathons almost half my life. Over the past 17 years I’ve run 31 marathons and have been able to do this with the help of not one, not two, but three physical therapists.

I’ve been a runner since middle school. I was a junior in high school when I first found out about the Boston Marathon. I remember my dad told me the Boston Marathon was the holy grail of marathon running. At age 16 I decided I would qualify for Boston by the time I was 26. I took some breaks from running during college, tried some other sports, but came back to my true love of running in my early twenties. With a lot of training I finally reached my goal to qualify for Boston by 26. I went on to run several more marathons and two Boston Marathons before my world crumbled and I made the tough decision to have microfracture surgery on my knee due to a hole in my cartilage.

My first real experience with a physical therapist came after surgery. I was non-weight bearing on crutches for eight weeks. I was scared when I saw the loss of muscle in my quad muscle after a few short weeks. My physical therapist was my rock. She was confident she could get me to the start and finish line of my twenty-first marathon, so I set the goal to run the Philadelphia Marathon. I followed her strengthening program and a year later I made it across the finish line and qualified for Boston again. I would not have gotten there without her help.

Fast forward a few more years and nine more marathons and I had my first child. Our son was a wonderful blessing for our life, but I had no idea the impact pregnancy and childbirth would have on my body and the ability to run. Three months after the birth of our son I planned on running the Boston marathon. About eight weeks post-labor my training wasn’t going well. In fact, when I walked I had an extreme limp. It looked like I was walking in a hole. I faced the fact again that I was severely injured and I knew I needed to see a physical therapist. Through the Find a PT function on the Ohio Physical Therapy Association’s web site, I located a physical therapist in my area that specialized in women and post-partum injuries. I contacted her, was evaluated and she determined I had injured my sacroiliac joint.

Once again my physical therapist saved my running and my sanity. She was extremely knowledgeable and strengthened my problem areas. I had a reoccurring injury with it later that year and saw another physical therapist that specialized in pelvic floors. And, with the help of my physical therapy team I ran my thirty-first marathon when my son turned one.

Eight months ago I had my second son and thanks to what I learned from my physical therapists I’m training for marathon number thirty-two. I am so grateful and lucky for all they have done to keep me injury-free.

Holly Dorr, MBA, CAE

The post A Boston Marathon Runner’s Story: Physical Therapy Saved My Running and My Sanity appeared first on Make PT Happen.

Combating Opioid Addiction with Physical Therapy

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Opioid abuse is a serious and growing threat, inhibiting true healing. Each year, opioid abuse and addiction progressively plagues Americans suffering from chronic pain. The Centers for Disease Control and Prevention has released guidelines which recommend non-drug approaches, such as physical therapy, over long-term or high-dosage use of addictive prescription painkillers. Physical therapists know that educating patients is core to staying ahead, and many times, remedying the overuse of prescription opioids. The primary goal is reducing and eliminating the patient’s need for opioids.

According to the CDC, people addicted to prescription opioids are 40 times more likely to become addicted to heroin. Combating this epidemic is an everyday battle. Keeping patients with long-term chronic pain off this addiction path is core to the treatment plan physical therapists practice.

Physical therapists and physicians are working more and more together to recommend physical therapy over prescription opioids. However, there are still many patients who are being over-prescribed pain medications as a remedy for potential long-term chronic pain. Once a patient starts down that path of opioid use for pain management, it becomes increasingly more difficult to switch their treatment to a more sustainable remedy like physical therapy.

The medical field, as a whole, is continually struggling with over prescribing opioids for pain management. Sales of prescription opioids have quadrupled since 1999, and in 2012 alone, health care providers wrote 259 million prescriptions for opioid pain medication, enough for every American adult to have their own bottle of pills. Physical therapists strive to not only educate the patient and the community, but also physicians to keep them abreast of all current treatment options available. Physical therapists also educate patients on the long term effects of opioid overuse.

Did You Know? As many as 1 in 4 people that are prescribed opioids for long term non-cancer pain struggle with addiction.

Physical therapists are working hard to continue to educate the public on preventative measures for opioid overuse. As a resource for patients, physical therapists bring awareness to alternatives for alleviating reliance on pain medication and develop a self-management plan for their long-term pain.

Before you agree to a prescription for opioids, ask if physical therapy might be right for you.

#ChoosePT today, and #makePThappen for you!

To see how physical therapists here is Ohio combat Opioid addiction, watch this video:

The post Combating Opioid Addiction with Physical Therapy appeared first on Make PT Happen.

9 Delicious Holiday Recipes From OPTA

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Need some holiday cooking inspiration? The members and staff from the Ohio Physical Therapy Association (OPTA) kicked in and shared some of their favorite holiday recipes. Some are healthy, some aren’t so much, but all are delicious. Enjoy and have a wonderful holiday season and healthy New Year!

White Chocolate Cranberry & Pistachio Bark

White Chocolate Cranberry & Pistachio BarkVictoria Gresh
Ohio Physical Therapy Association

Ingredients
11 ounces white chocolate chips
3 ounces dried cranberries
3 ounces roasted, unsalted pistachios
Parchment paper
(I tripled the recipe)

Instructions
1. Line a baking sheet with the parchment paper.
2. Put the white chocolate chips in a microwave safe bowl and microwave on high for 30 seconds, stir.
3. Repeat, until the chocolate is completely melted. Or, use a double boiler.
4. Spread the chocolate onto the parchment paper into an even rectangle. Sprinkle the dried cranberries and pistachios evenly over the chocolate.
5. Refrigerate for 20 minutes.

 

Spinach and Feta Cheese Stuffed Mushrooms

35 Minutes to Make & Serves 24

Kristen Blatt
Ohio Physical Therapy Association

Spinach and Feta Cheese Stuffed MushroomsMeat
1 Bacon strip, cooked and finely crumbled
Produce
2 Garlic cloves
24 Mushrooms, large fresh
1/4 cup Onion
1 pkg. Spinach, frozen
Baking & Spices
1/2 tsp Salt
Oils & Vinegars
1 tbsp Olive or vegetable oil
Dairy
1 8oz. pkg Cream cheese
1/2 cup Feta cheese
5/8 cup Parmesan cheese

Directions
1. Remove stems from mushrooms: set caps aside. Finely chop the stems.
2. In a skillet, saute the chopped mushrooms, onion and garlic in oil until tender.
3. In a mixing bowl, beat cream cheese til smooth Stir in the spinach, ½ cup Parmesan cheese, feta cheese, bacon, salt and mushroom mixture.
4. Spoon into mushroom caps. Sprinkle with the remaining Parmesan cheese.
5. Place on a baking sheet. Bake at 400 degrees for 15 minutes or until golden brown.
6. Tips: Fresh Parmesan is much better and the more finely the feta and bacon are crumbled the more evenly you can distribute these flavors. The bigger the caps the better as they shrink a lot when baked.

 

Marinated Cheese

Victoria Gresh
Ohio Physical Therapy Association
Marinated Cheese

Ingredients
1 (8 oz.) block sharp cheddar cheese
1 (8 oz.) package cream cheese

Marinade
1/2 c. olive oil
1/2 c. white wine vinegar
3 T. chopped fresh parsley
3 T. minced green onions
3 cloves garlic, minced
1 (2 oz.) jar diced pimiento, drained
1 tsp. sugar
3/4 tsp. dried basil
1/2 tsp. salt
1/2 tsp. freshly ground pepper

Directions
1. Combine all marinade ingredients in a jar; cover tightly and shake vigorously. Set aside.
2. Make sure cheeses are well-chilled (I put them in the freezer for about 15 minutes). Cut block of cheddar in half lengthwise; then cut crosswise into 1/4″-thick slices. Set aside. Cut the cream cheese, following the same procedure. Arrange cheese slices alternately in a shallow baking dish, standing slices on edges.
3. Pour marinade over cheese slices. Cover and refrigerate at least eight hours.
4. To serve, transfer cheese slices to a serving platter in the same alternating pattern. Spoon marinade over the cheese. Serve with assorted crackers.

 

Peppermint Bark

Marie Ruskin
Ohio Physical Therapy Association
Peppermint Bark

Ingredients
8 oz. peppermints
12 oz. semi-sweet chocolate morsels
12 oz. white chocolate chips
2 tbsp. vegetable oil
½ tsp. peppermint extract

Directions
1. Crush peppermints (Food processor/ or manually in Ziploc bag and rolling pin)
2. Measure out 12 oz. of semi- sweet chocolate morsels and 1 tbsp. vegetable oil. Add both ingredients into a mixing bowl and melt (Stove-top is recommended, but microwave will do)
3. Pour melted chocolate into a parchment paper-lined baking pan, refrigerate until cool.
4. Mix 12 oz. of white chocolate chips with 1 tbsp. of vegetable oil in mixing bowl and melt (stove top is recommended, but microwave will do)
5. Add ½ tsp. of peppermint extract to the melted white chocolate.
6. Add melted white chocolate to the top of the cooled chocolate already in the pan.
7. Sprinkle crushed peppermint pieces to the top of the melted white chocolate while it’s still warm.
8. Cool in the refrigerator for an additional 30 minutes, or until the peppermint bark easily breaks apart.

 

Roasted Pork Loin With Apples

Serves 6-8

Lynn Colby

Roasted Pork Loin With ApplesIngredients
½ cup apple juice
¼ cup balsamic vinegar
½ cup good quality barbeque sauce (I use Montgomery Inn)
2 tablespoons Dijon mustard
4 cloves of garlic, minced
1 to 1 ½ teaspoons marjoram leaves
1 3-5 lb. pork loin or pork tenderloin ( probably three tenderloins)
4 tart apples (granny smith, or galas) cored and quartered
1 tsp freshly ground pepper
Kosher salt
Springs of marjoram for garnish

Directions
1. In a mixing bowl, wisk together the apple juice, balsamic vinegar, barbeque sauce and mustard. Stir in garlic and marjoram. Put the pork in a large zip lock bag and pour in the apple juice mixture. Seal the bag, pressing out any air. Place the bag on a large plate and refrigerate overnight.

To Cook: Preheat oven to 400°F

2. Remove the pork from the marinade (reserving the marinade) and pat dry. Sprinkle generously with salt and pepper. Place it on a rack in a roasting pan (if using tenderloins, stack them 2 bottom 1 on top) and put in the preheated oven.
3. After 15 minutes, baste the roast with the reserved marinade, place the apples in the roasting pan and reduce the heat to 325°F. Continue roasting, basting for the first half-hour. Roast for about 1 ½ hours total, until the center temperature of the meat registers 150°F. Transfer pork and apples to a platter and loosely cover to keep warm.
4. Pour the juices from the roasting pan into a small saucepan. If necessary, add a little water to the pan, and stir and scrape with a wooden spoon to dissolve the pan deposits. Add this liquid to the saucepan. Skim off any fat floating on the surface. Bring to a boil and simmer until it has a syrupy consistency. 3 to 5 minutes.

To Serve: Carve pork into ½” slices. Serve with slices and apple quarters. Spoon or pour sauce

I double the amount of sauce most of the time and only use half in the basting process. Mix reserved sauce in with pan drippings in step 4

 

Festive Cranberry Pineapple Jello Salad

Sabrina Kaminski

Festive Cranberry Pineapple Jello SaladIngredients
1 can (20 oz.) crushed pineapple in juice, undrained
2 pkg. (3 oz. each) JELL-O Strawberry Flavor Gelatin
1 can (16 oz.) whole berry cranberry sauce
1 pear, chopped
2/3 cup chopped PLANTERS Walnuts

Directions
1. Drain pineapple, reserving juice.
2. Remove 1 Tbsp. pineapple; set aside. Add enough cold water to reserved pineapple juice to measure 3 cups; pour into saucepan.
3. Bring to boil.
4. Add to dry gelatin mixes in medium bowl; stir 2 min. until completely dissolved.
5. Stir in cranberry sauce.
6. Refrigerate 1-1/2 hours or until slightly thickened.
7. Stir in remaining pineapple, pears and nuts.
8. Refrigerate 4 hours or until firm. Top with reserved pineapple just before serving.

 

Balsamic Brussel Sprouts

Family Size portion

Marie Ruskin
Ohio Physical Therapy Association
Balsamic Brussel Sprouts

Ingredients 
¼ c. olive oil
1 lb. Brussel sprouts, trimmed and halved
5 cloves of garlic
Salt and pepper
1 tablespoon balsamic vinegar

Directions
1. Preheat the oven to 450ºF. Put the oil in a large oven safe skillet and heat on medium-high. When the oil simmers but before it smokes, arrange the sprouts in one layer, cut side down. Add the garlic and season with salt and pepper.
2. Cook, undisturbed, until the sprouts begin to brown, about 5 minutes. Move the pan to the oven and cook, shaking the pan occasionally, until the sprouts are very brown and tender, about 30 minutes.
3. Drizzle with the vinegar and adjust seasoning as necessary. Stir and serve.
4. Remove whole garlic cloves from skillet before serving.

 

Christmas Tree Crudité

Lori Peffly
Ohio Physical Therapy Association

Christmas Tree CruditéWhat You’ll Need:
Cone-shaped Styrofoam from the craft store
Foil
Toothpicks
Broccoli
Kale
Carrots
Tomatoes
Cauliflower
Cheese cubes
Tiny sausages

Steps:
1. Cover Styrofoam with foil
2. Cut veggies into small pieces (So they will hold nicely on your Styrofoam cone)
3. Attach vegetable pieces to toothpicks and adhere to Styrofoam tree.
4. You can assemble veggies however you’d like (no two Christmas trees are every decorated alike, so get creative)
5. Add sausages and cheese cubes to Styrofoam with toothpick like you did with the veggies.
6. For a more festive look, add a small strand of battery operated lights around the bottom of the tree like a tree skirt.

 

Irish Cream

(Whiskey Drink)

Lori Peffly
Ohio Physical Therapy Association

Irish Cream (Whiskey Drink)Irish whiskey mixed with cream and sugar with hints of coffee, chocolate, vanilla, and almond. Will keep for 2 months if refrigerated.”

Ingredients
1 cup heavy cream
1 (14 ounce) can sweetened condensed milk
1 2/3 cups Irish whiskey
1 teaspoon instant coffee granules (dissolved in 1 tbsp hot water)
2 tablespoons chocolate syrup
1 teaspoon vanilla extract
1 teaspoon almond extract

Directions
In a blender, combine heavy cream, sweetened condensed milk, Irish whiskey, instant coffee, chocolate syrup, vanilla extract, and almond extract. Blend on high for 20 to 30 seconds. Store in a tightly sealed container in the refrigerator. Shake well before serving.

#makePThappen

The post 9 Delicious Holiday Recipes From OPTA appeared first on Make PT Happen.

5 Techniques Physical Therapists Use to Treat Chronic Back Pain

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Chronic pain affects over 100 million people in America each year. We define chronic pain as pain that lasts for months, and even years in some cases. Many chronic pains can be traced to previous injury areas, certain medical conditions, and in some cases no root problem can be traced at all. Physical therapists play a vital role in the management of various chronic pains, keeping patients from turning to the more mainstream use of pain medications, or opioids, to manage ongoing pain.

Did You Know? The American Academy of Pain Medicine found that painkilling prescription medications, on average, helps only 58% of patients with chronic pain.

One of the more common chronic pain ailments is back pain. Physical therapists use many passive and active techniques to help strengthen and increase flexibility in those problem areas to alleviate ongoing chronic back pain. We polled several professional physical therapists, and compiled a list of the top 5 techniques physical therapists use to treat chronic back pain. Here they are:

1. TENS Unit

Transcutaneous Electrical Nerve Stimulators, or the more commonly known TENS Unit, can be used in and outside of physical therapy sessions to aid in temporary relief of ongoing back pain. The use of a TENS unit is a passive therapy method that uses targeted, but gentle and harmless, high frequency electrical impulses to relax areas of pain and discomfort. Physical therapists generally pair the use of a TENS unit with other, more active treatments for back pain with patients. The belief is that it relaxes problem areas to create a more natural feel and calm the areas for more curative treatments.
The use of a TENS unit is NOT a cure, but can be used for temporary pain relief for many hours. This pain free window can aid in the administration of active physical therapy treatments that will have more long term healing effects.

2. Heat or Ice? That is the question…

The age old question for using heat or ice is, “WHEN DO I USE HEAT OR ICE?” Regulating temperature around an injury area is an extremely important tool in the physical therapists arsenal. Here’s your answer…

Cold Therapy

Applying ice is the first line of defense when dealing with a swollen or inflamed area. Whether it be a fresh injury or post-surgical injury area, icing the area is the answer. Cold therapy constricts blood vessels allowing for the decrease of inflammation in those often swollen soft tissue areas, and aiding in healing.

Heat Therapy

Heat is to be used in cases involving muscular spasm and tightness in the affected areas. In these cases, heat is shown to decrease pain and aid in mobility in your areas tightening muscles, tendons, and ligaments. Using heat during a physical therapy session can make the affected areas more pliable and aid the therapist in stretching exercises. Though using heat is a great tool in many cases, it should not be a main focus of treatment.

3. Stretching

Though this may seem like an obvious choice, proper stretching technique is critical to any back injury or pain rehabilitation. Consulting a physical therapist about proper stretching is especially important when it comes to back pain. The back is a big area, and has many components, so there are a myriad of stretching techniques used when combating back pain. Here are just a few…

Neck and Shoulder Pain

The Flexion, or chin to chest stretch, is achieved by sitting or standing up straight and gently bringing your chin in a motion toward your chest, until the stretch is felt in your middle back neck area. The Lateral Flexion, or ear to shoulder stretch, is achieved similarly, but instead, gently moving your ear in a motion toward your shoulder until the stretch is felt in your side neck.

Middle and Lower Back

For middle and lower back stretching, consider the Back Flexion Exercise. Simply lie flat on your back and pull both knees up and toward your chest with your hands gently until you feel the stretch in your affected area.

Did You Know? More than 100 million Americans suffer from chronic pain at a cost of around $600 billion a year in medical treatments and lost productivity, according to a report from the Institute of Medicine (IOM).

4. Patient Education

One of the cornerstones of any good physical therapist’s practice, and especially when it comes to chronic pain management, is patient education on pain neuroscience. Most patients tend to have a poor understanding regarding the physiology of pain. The general assumption is that any pain equates to harm occurring to the patient, which leads to them becoming fearful of the activity. A patient may have maladaptive thoughts regarding the extent of their injury as well as the origin of their pain. Making patients aware of the cognitive-emotional characteristics that are commonly seen with chronic pain (fear-avoidance beliefs, kinesiophobia, catastrophizing, etc.) and giving them strategies to address these will give them the power to make positive changes toward the road of recovery.

5. Strengthening Exercises

Much like stretching, strengthening exercises are a part of “active” physical therapy, and an important tool to aid in the relief of chronic back pain. Two well-known back exercises are “McKenzie” exercises and “Dynamic Lumbar Stabilization.” These are exercises often prescribed in physical therapy practices and can be used in tandem with one another. Here’s a little bit about each…

McKenzie Exercises

These exercises, named after a New Zealand physical therapist, puts into practice the idea of extending the spine to relieve pain from compromised disc space. Mckenzie exercises can be done either sitting or standing, and heavily rely on core muscle stabilization and arm motions to extend the spinal area. The focus of the exercises also discourages bending forward during treatment, as that can compress and undo the benefits of these types of strengthening exercises.

Dynamic Lumbar Stabilization

This exercise method depends on the physical therapist finding the patient’s neutral spine position, or most comfortable position. The therapist will then introduce exercises of the surrounding back muscles to teach the spine to sustain this comfortable position. This can be used in conjunction with the McKenzie exercises, but can be strenuous, which makes these, at times, not ideal for elderly patients.

If you or someone you know is suffering from chronic back pain, consider consulting a physical therapist. Learn more about OPTA at OhioPT.org

#makePThappen and #ChoosePT

The post 5 Techniques Physical Therapists Use to Treat Chronic Back Pain appeared first on Make PT Happen.


Source Causes of Opioid Abuse: The link between chronic pain and opioid dependency and addiction.

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Opioid abuse and addiction has been on a steady increase for many years in the states and around the world.

In 2014 alone, US pharmacies dispensed 245 million prescriptions for opioid pain medication, nearly enough for every American adult to have their own bottle of pills.

Therapeutic alternatives such as physical therapy, have taken a backseat to the ease of doctors writing opioid prescriptions to treat chronic pain. Here we take a closer look at specific causes to this epidemic, and potential alternatives that can curve this track behavior that has swept across our nation.

Acute or Chronic Pain

30% of American adults suffer from some form of acute or chronic pain, and that number jumps to 40% among older adults. It comes as no surprise that physicians prescribe opioid pain relievers to patients for short term pain relief and to improve function, however 3% – 4% (between 9.9 and 11.5 million patients) of the prescribed population are prescribed these medications for long term treatment. These patients would fall under the category of chronic pain, and the benefits of these long term prescriptions have been widely questioned.

There’s now no question that a great number of these opioid prescriptions are improperly administered and overused daily. 37%, or more than a third of the 44,000 drug overdose-deaths in 2013, were attributed to pharmaceutical opioids.

How Opioid Medications Become Abused

Prescription opioids affect the mu-opioid receptors in the brain which regulate pain perception. The medication calms the nerves in this “reward region” of the brain calming the effects of pain and giving the patient temporary relief, and often giving the feeling of euphoria and well-being. The more rapidly opioids are administered, the more rewarding the effects. This is why opioid abuse is often seen administered through injection, as this is the most rapid delivery method.

Physical Opioid Dependency vs. Opioid Addiction

Dependancy vs. Addiction

There is a fundamental difference between opioid dependence and opioid addiction, though many times they go hand and hand. Opioid dependency is the inevitable result of repeated use which increases tolerance and physical dependency. This can lead to increased dosage, as much as 10 times the initial dosage, to maintain the initial level of pain relief. The increased need and tolerance can be reversed fairly quickly once the administration of the opioid is ceased, depending on the type and frequency of the administration.

Opioid addiction occurs only in a small percentage of prescribed opioid users. It occurs slowly after months of exposure, and once a patient is addicted, the addiction becomes an illness within itself and even after discontinuation carries a high incidence of relapse. Addiction carries with it a mental dependency facet not primarily seen in physical dependency.

The Physical Therapy Alternative

Physical therapists work hard to educate patients and physicians on the benefits of prescribing physical therapy ahead of aggressive prescription opioid treatment plans. Physical therapy is widely considered a preferred treatment for acute and chronic pain, but is often a secondary alternative to opioid treatments.

Before you agree to a prescription for opioids, ask if physical therapy might be right for you.

#ChoosePT Today!

And #makePThappen for you!

To see how physical therapists here is Ohio combat Opioid addiction, watch this video:

The post Source Causes of Opioid Abuse: The link between chronic pain and opioid dependency and addiction. appeared first on Make PT Happen.

5 Superfoods that Reduce Chronic Pain

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Chronic pain is a chief adversary of a physical therapists practice, and is increasing in Americans every year.

30% of American adults suffer from some form of acute or chronic pain, and that number jumps to 40% among older adults.

Therapeutic alternatives such as physical therapy, have taken a backseat to the opioid prescriptions to treat chronic pain. Chronic pain can happen anywhere in the body and is generally a result of inflammation in the affected areas.

Among the less destructive therapeutic measures, like physical therapy, to combat chronic pain and inflammation is to include certain superfoods in your diet to maximize your body’s immunity to these resulting chronic pains. Here are five of the most effective superfoods we found that can reduce chronic pain and why. And they’re not as uncommon as you’d think…

GINGER

The ginger spice is a superfood most often used in ginger tea and its active pain killing ingredient is gingerol. Ginger can also be added to many recipes and even simply chopped up and chewed.Ginger-Tea

Benefits:

Ginger has several anti-inflammatory properties and ginger tea is widely considered a natural pain killing beverage. This spice can reduce nausea, aids in rheumatoid arthritis, reduces seizures, high blood pressure, depression, weight gain, severe headaches, and is even being looked at for anticancer properties.

 

TURMERIC

Another “super spice”, turmeric is a delicious Indian spice that is the main ingredient in curry. It contains the compound curcumin, an active pain killing ingredient. Turmeric can be added to many recipes, and is a great addition to smoothies or a simple glass of milk.turmeric

Benefits:

Turmeric is used to curb inflammation and can be applied topically to ease skin discomforts such as eczema and other rashes. Topical paste can be created by adding equal parts turmeric and coconut oil.

 

STRAWBERRIES/BERRIES/GRAPES

A delicious and sweet superfood, fruits with the colors of red, purple, and blue contain anthocyanins that reduce inflammation and swelling. These include blackberries, cherries, strawberries, raspberries, blueberries, cranberries, and red grapes.Berries

Benefits:

Berries naturally reduce levels of C-Reactive-Proteins in your blood which can prevent and reduce severe pain due to inflammation, swelling, rheumatoid arthritis, strokes, and more.

 

GARLIC

For the Italian food lovers out there, this superfood is for you. This beloved spice can be found in many forms and used in many ways, but is most often found in clove, powder, and oil forms.garlic

Benefits:

Garlic is another great anti-inflammatory and even has antibiotic properties. Garlic plays a vital role in increasing your body’s immune system due to its “Helper-T” cells. Garlic is most effective unheated, and as an oil can even help reduce pain topically. Garlic helps lower cholesterol and even combats cancer.

 

CAYENNE, CHILE, AND OTHER HOT PEPPERS

If you can handle the heat, there are a variety of hot peppers that can ease your pains. The key pain-fighting ingredient in hot peppers is capsaicin. Capsaicin releases a natural endorphin called “substance-P”, which is naturally released in your body when you sustain injury.Cayenne-pepper

Benefits:

This spicy superfood depletes pain compounds to block pain signals, works as an antioxidant, and even lowers cholesterol. Capsaicin can be used topically, but it’s definitely not for the faint of heart, and takes some getting used to. Capsaicin can be beneficial for the pain associated with diabetic neuropathy, fibromyalgia, back pain, the post-herpetic neuralgia that follows shingles and cluster headaches.

CHOOSE ORGANIC

When it comes to superfoods, choose organic options to maximize nutrient content. Nonorganic foods of any kind can potentially lead to pesticide exposure. Always check with a health professional before starting a regimen with one or more of these foods to treat a chronic condition.

 

#ChoosePT Today!

And #makePThappen for you!

The post 5 Superfoods that Reduce Chronic Pain appeared first on Make PT Happen.

Top 5 Post Pregnancy Exercises To Get Your Body Back To Pre-Pregnancy Form

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Many women often wonder whether their bodies will ever be what it was before they gave birth to their little bundle of joy. We’re here to tell you that it can. Pregnancy can take a toll on a women’s body. Everything from pelvic and core issues, to general muscle degeneration from lack of normal movement, pregnant women experience some, or all of these issues at some point in their pregnancy.

Around two thirds of women suffer from a post-pregnancy condition known as “diastasis recti”, and in short, is a separation of muscle down the center of your abdomen.

“Diastasis recti” cannot be corrected by simple crunches or sit-ups, and in fact, these exercises can exacerbate the condition. A consultation with a trained physical therapist is highly recommended to combat this condition for your unique body type. Before hitting the weights, you need to start slow and get back to the basics. These physical therapist-recommended exercises will get you started on your way back to the body you want.

Deep Belly Breathing

Belly Breathing 2This very simple core exercise is a great starting point to re-engage those injured abdomen muscles. Either sitting upright or lying flat on your back with your knees bent up and feet flat, simply, and deliberately breathe in as deeply as possible and out completely, taking notice of your stomach muscles contracting and expanding. When you feel more comfortable, breathe in and hold your breath for 5 to 10 seconds to get even more out of the exercise. Wait a few seconds and repeat. This will strengthen your pelvic floor, and give you subtle core strength to move on to more challenging exercises.

Exercise Ball Leg Lifts

Exercise BallIn another core exercise, using an exercise ball, sit on the ball with your back straight and legs at a 90 degree angle. Gently squeezing your abdomen and pelvic area, slowly lift one leg as straight as possible and hold for 5 seconds, remembering to breathe. Slowly bring your leg back to the original position, relaxing your stomach muscles, and repeat with the other leg. Repeat this movement 10 times with each leg.

Back Strengthening Movements

Mothers often suffer from poor posture, mostly due to breastfeeding and holding their baby. Here are some simple, low-impact movements that will help reset your upper back and general posture.

  1. Sitting on a chair or exercise ball as straight as possible, with your arms crossed in front of your chest, or with your fingers linked behind your neck, twist slowly, and fully, to the left and right. Repeat this movement 10 times to each side. This may be a little uncomfortable at first, but you should feel a nice stretch in your middle and upper back muscles.
  2. Stand in a doorway with your shoulders pulled back, put your hands on each side of the doorway near shoulder level, and lean forward to stretch your pectoral area. This movement will help to strengthen your upper back. Hold this position for 5-10 seconds and repeat up to 10 times.

The Pelvic Tilt

Pelvic TiltThis exercise is low impact, and feels great on the lower back and stomach area. If you are post-partum, remember to ease into this exercise with slow, gentle movements.

First, lay flat on your back with your knees up and feet flat on the ground. (For a slightly advanced movement, put your feet on an exercise ball with your legs at a relaxed 90 degree angle.) Slowly lift your midsection and pelvic area up to the point where from you shoulders to your knees is at a straight, nearly 45 degree angle from the floor. Hold for 5 seconds and slowly come back to a flat, relaxed position. Again, repeat 10 times. You’ll feel this movement in your back, stomach, and gluteus areas.

The Plank

Plank exercises can be a little more strenuous than the previous movements, but are great core strengthening exercises. Planks can be done in several different varieties based on your comfort level.

  1. The Dolphin Plank is probably the lowest impact movement of the plank exercise family, and consists of the use of an exercise ball. Place your forearms on the ball, hands together for balance, and feet out behind you so from your shoulders to your feet are a straight line. Hold for at least 30 seconds and relax. Again, repeat several times at your desired comfort level.
  2. The Side Plank is more of an advanced movement, and consists of placing one forearm, or hand on the ground and swing your other arm up straight in the air so your body is straight from shoulders to feet and your bodies weight is rested on the side of one foot and your forearm or hand. Hold for 30 seconds and switch sides. This will help strengthen those often-neglected oblique abdomen muscles.

Because every woman’s body is different after child birth, please consult your physician or physical therapist before engaging in any physical activity.

 

#ChoosePT Today!

And #makePThappen for you!

The post Top 5 Post Pregnancy Exercises To Get Your Body Back To Pre-Pregnancy Form appeared first on Make PT Happen.

Using Yoga to Enhance Physical Therapy: Therapeutic Pain Management

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It goes without saying, the popularity of yoga in the past decade has blossomed. Around 80 million Americans were estimated to have tried yoga last year, and by 2016, there were nearly 37 million yoga practitioners in America. This is up from 20 million Americans just three years earlier.

Why Yoga

There are many different reasons Americans are turning to yoga. In a new study, 61% said flexibility was the big selling point, 56% say they practice yoga for stress relief, 49% use yoga for general fitness, and for 44% for general physical fitness. Around 90% of those polled say yoga is a form of meditation and mindfulness.

Yoga has become a big business in America, clearing nearly $17 Billion in 2016, including classes, yoga clothing, and equipment.

Yoga & Physical Therapy

We sat down with physical therapist, and Hatha Yoga instructor, Stephanie Carter Kelley, PhD to talk about how she has fully integrated yoga & physical therapy into her practice. Stephanie practices Hatha yoga, which is a gentle form of yoga that is spine, joint, and bone safe. She has been a certified physical therapist for over 25 years, and started combining the therapeutic practice of yoga with her PT practice in 2010.

One benefit of using yoga in her practice is that she can really stress breathing as a treatment technique. Stephanie has recognized that patients with chronic, consistent pain change their breathing styles, which can increase tension and stress, exacerbating their condition. By teaching proper breathing habits, her patients go from using their sympathetic nervous system, to their para-sympathetic nervous system. This allows the patient to decrease stress and heart rate, allowing them to come to a very relaxed state.

Stephanie recognizes that various states of chronic stress can extend healing times with those that have been injured or that suffer from chronic pain. “What yoga can do is create the right environment to heal.” She recognizes that many people don’t know the full expertise and knowledge physical therapists have. By being a physical therapist in the wellness setting, she’s able to expand and recognize when her students/patients are struggling and make informed adjustments to their treatment right when it’s needed.

To learn more about Stephanie’s unique practice, watch our interview with her below, and visit her website at www.stephaniecarterkelley.com.

#ChoosePT Today!
And #makePThappen for you!

The post Using Yoga to Enhance Physical Therapy: Therapeutic Pain Management appeared first on Make PT Happen.

4 Staggering Statistics about Opioid Addiction in America: The Physical Therapy Remedy

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Opioid addiction in America, and particularly in Ohio, has come to the forefront in national media in the last year. Awareness of the opioid epidemic has been a major focus within the government, and in many rural areas in Ohio, opioid addiction has hit a tipping point. The sad, but real truth is that the biggest culprit of this burgeoning national crisis comes from within the walls of the pharmaceutical companies. These companies are producing large quantities of prescription opioids that have now become the leading cause of drug overdose death in America.
Below, we’ll explore some of the staggering statistics of opioid addiction throughout America.

64,000 Opioid Drug Overdose Deaths in 2016

Based on CDC findings, there were over 64,000 opioid induced deaths in America in 2016. That is nearly double the 33,000 deaths caused by opioid overdose in 2015. This sharp increase in deaths is mainly a result of increased use of Fentanyl. Fentanyl is a prescription pain reliever that is 50 to 100 times more potent than morphine, but some fentanyl analogues may be as much as 10,000 times more potent than morphine. Fentanyl and other pharmaceutically-prescribed drugs make up over 30% of the 64,000 overdose deaths in America.

1,000 People per Day are Treated in Emergency Rooms for Misusing Prescription Opioids

Some of the most common emergency room visits these days are from patients that overuse prescription opioids. Overdose rates are highest in Non-Hispanic white men between the ages 25 and 54 years, but the gap is closing between genders and ethnic groups rapidly. The most commonly misused prescriptions are Methadone, Oxycodone (such as OxyContin®), and Hydrocodone (such as Vicodin®).

215 Million Opioid Prescriptions Written in 2016

Though the total number of prescriptions has been fairly steady from 10 years ago (216 million in 2006, peaking at 255 million in 2012), in about a quarter of the US, every person could have 1 bottle of opioids to themselves. In some counties, there was an increase of up to 7 times, with new hotspots occurring every year.

Drug Overdose is now the Leading Cause of Death for Americans Under 50

From 2015 to 2016, America saw a 19% increase in fatal drug overdoses. That number is a staggering 36% in Ohio, with nearly 4 billion opioid bills being prescribed from 2011-2014 in Ohio alone. That’s Billion with a “B”!

The Physical Therapy Remedy

The road to recovery on this epidemic is a long one. New regulations and laws are in the works to curve the staggering level of overprescribing, but it will take time to put in place. Other remedies can start with the root cause of the addiction, including alternative methods to deal with pain. Physical therapists work hard to educate patients and physicians on the benefits of prescribing physical therapy ahead of aggressive prescription opioid treatment plans. Physical therapy is widely considered a preferred treatment for acute and chronic pain, but is often a secondary alternative to opioid treatments.

Before you agree to a prescription for opioids, ask if physical therapy might be right for you. Watch the video below to see how these physical therapists deal with the opioid issue in their practice.

#ChoosePT Today!

And #makePThappen for you!

The post 4 Staggering Statistics about Opioid Addiction in America: The Physical Therapy Remedy appeared first on Make PT Happen.

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