by jsurdej | Feb 14, 2017 | Physical Therapy News
As America combats a devastating opioid epidemic, safer, non-opioid treatments have never been of greater need.
Physical therapy is among the safe, effective alternatives recommended by the Centers for Disease Control and Prevention in guidelines urging the avoidance of opioids for most pain treatment.
Whereas opioids only mask the sensation of pain, physical therapists treat pain through movement. Here’s how:
1. Exercise. A study following 20,000 people over 11 years found that those who exercised on a regular basis experienced less pain. And among those who exercised more than three times per week, chronic widespread pain was 28 percent less common. Physical therapists can prescribe exercise specific to your goals and needs.
2. Manual Therapy. Research supports a hands-on approach to treating pain. From carpal tunnel syndrome to low back pain, this type of care can effectively reduce your pain and improve your movement. Physical therapists may use manipulation, joint and soft tissue mobilizations, as well as other strategies in your care.
3. Education. A large study conducted with military personnel demonstrated that those with back pain who received a 45-minute educational session about pain were less likely to seek treatment than their peers who didn’t receive education about pain. Physical therapists will talk with you to make sure they understand your pain history, and help set realistic expectations about your treatment.
4. Teamwork. Recent studies have shown that developing a positive relationship with your physical therapist and being an active participant in your own recovery can impact your success. This is likely because physical therapists are able to directly work with you and assess how your pain responds to treatment.
— American Physical Therapy Association
ProActive Sports Rehab, with offices in Hamburg and West Seneca, offers one-on-one physical therapy and rehabilitation services. For more information, please call 674-9600 (West Seneca office) or 648-8700 (Hamburg office). You can also follow ProActive Sports Rehab on Facebook at www.facebook.com/ProActiveSportsRehab for frequent updates.
by jsurdej | Feb 8, 2017 | Physical Therapy News
Do you have stiff, achy, painful joints? You’re not alone. An estimated 54 million adults are living with this chronic condition: arthritis.
Arthritis steals movement and sometimes the things you love to do, but you can get it back. Exercise is one of the best ways to improve pain, stiffness and decreased range of motion, which are common symptoms of arthritis. Many people with arthritis think exercise will be painful — probably because they’ve tried and it was. But we know through research that people with arthritis can exercise without worsening their pain.
Indeed, exercise decreases arthritis pain and improves walking activities. The trick is doing the right exercises, in the right way, at the right time.
It isn’t easy. Arthritis is a pretty complicated condition. Once arthritis moves into the joint, muscles surrounding the joint become weakened. This leads to a ripple effect of joint pain and muscle weakness because all of your body’s muscles and joints are connected.
If you’ve tried to exercise and stopped because of pain, consider working with a physical therapist (PT) who can work with you to develop a customized, safe and effective strengthening and conditioning program that helps reduces your pain, not add to it, and improves your mobility and function. That’s right — exercise shouldn’t hurt if you have arthritis.
Generally, people with arthritis need to increase their exercise routines more gradually than someone without it. A PT will partner with you to develop a program tailored specifically to your level of function and your goals. Walking, cycling and swimming are great forms of cardiovascular exercise, but strength training and stretching are equally important. The trick is to perform these exercises with the right form and posture and for the right duration (time) and intensity (repetition).
If you have questions about how exercise can help address your arthritis symptoms, please contact ProActive Sports Rehab today! Also consider finding a community-based physical activity program, which research has shown to be effective for people with arthritis.
— American Physical Therapy Association, National Osteoporosis Foundation
ProActive Sports Rehab, with offices in Hamburg and West Seneca, offers one-on-one physical therapy and rehabilitation services. For more information, please call 674-9600 (West Seneca office) or 648-8700 (Hamburg office). You can also follow ProActive Sports Rehab on Facebook at www.facebook.com/ProActiveSportsRehab for frequent updates.
by jsurdej | Feb 1, 2017 | Physical Therapy News
Healthy bones can help you stay strong and active throughout your life. If good bone health is achieved during childhood and maintained, it can help to avoid bone loss and fracture later in life. For healthy bones, it is important to maintain a physically active lifestyle and eat a balanced diet with plenty of calcium, vitamin D and perhaps other supplements as needed. Physical therapists can design a unique program for you to help keep your bones healthy.
Osteoporosis is a common bone disease that affects both men and women (mostly women), usually as they age. It is associated with low bone mass and thinning of the bone structure, making bones fragile and more likely to break.
Some people are more at risk for osteoporosis than others. Not all risk factors can be changed, but healthy habits and a proper exercise routine designed by your physical therapist can keep bones healthy and reduce risk. Risk factors include:
• Age: More common in older individuals
• Sex: More common in women
• Family History: Heredity
• Race and Ethnicity: Affects all races. In the US, increased risk for Caucasian, Asian or Latino
• Weight: Low body weight (small and thin)
• Diet, especially one low in calcium and vitamin D
• History of broken bones
• Menopause
• Inactive lifestyle
• Smoking
• Alcohol abuse
• Certain medications, diseases and other medical conditions
Physical therapists can help prevent osteoporosis and treat its effects by designing individualized exercise programs to benefit bone health, improve posture and enhance core stability and balance. Most of these exercises are simple and can be done at home with no special equipment.
Fight fracture with fitness
Inactivity is a major risk factor for osteoporosis. The right exercises and good habits can keep bones strong and prevent or reverse the effects of osteoporosis. Weight-bearing exercise, such as walking, is an important way to build and maintain healthy bones. Muscle strengthening exercises have been found to stimulate bone growth and can help prevent and treat osteoporosis. These types of exercises are best if started early in life and done regularly. However, it is important to remember that you can begin exercising at any age and still reap great benefits.
If you have osteoporosis, are at high risk for a fall or fracture, or have a medical condition affecting your ability to exercise, do not begin an exercise program without first consulting your physician and a physical therapist.
Avoid exercises and daily activities which round the spine, such as sit-ups, crunches, bending down to tie your shoes, exercise machines that involve forward bending of the trunk, and movements and sports that round and twist the spine.
Benefits of good balance
Preserving balance and stability with exercises can help reduce falls and resulting fractures. Exercises that improve posture, core stability, balance and coordination can also protect the spine against compression fractures. An individualized program may include a walking regimen, Tai Chi and other exercises geared toward conditioning, balance and coordination.
Bone health begins with good posture
Physical therapists recommend good posture and safe movements to protect bones from fracture during daily activities. Using proper posture and safe body mechanics during all activities protects the spine against injury. Here are some tips:
• Keep your back, stomach and leg muscles strong and flexible.
• Do not slouch.
• Use good body positioning at work, home or during leisure activities.
• Ask for help when lifting heavy objects.
• Maintain a regular physical fitness regimen. Staying active can help to prevent injuries.
— American Physical Therapy Association, National Osteoporosis Foundation
ProActive Sports Rehab, with offices in Hamburg and West Seneca, offers one-on-one physical therapy and rehabilitation services. For more information, please call 674-9600 (West Seneca office) or 648-8700 (Hamburg office). You can also follow ProActive Sports Rehab on Facebook at www.facebook.com/ProActiveSportsRehab for frequent updates.
by jsurdej | Jan 24, 2017 | Physical Therapy News
We can’t stop time. Or can we? The right type and amount of physical activity can help stave off many age-related health problems. Physical therapists, who are movement experts, prescribe physical activity that can help you overcome pain, gain and maintain movement, and preserve your independence — often helping you avoid the need for surgery or long-term use of prescription drugs.
Here are nine things physical therapists want you to know to age well.
1. Chronic pain doesn’t have to be the boss of you. Each year 116 million Americans experience chronic pain from arthritis or other conditions, costing billions of dollars in medical treatment, lost work time and lost wages. Proper exercise, mobility and pain management techniques can ease pain while moving and at rest, improving your overall quality of life.
2. You can get stronger when you’re older. Research shows that improvements in strength and physical function are possible in your 60s, 70s and even 80s and older with an appropriate exercise program. Progressive resistance training, in which muscles are exercised against resistance that gets more difficult as strength improves, has been shown to prevent frailty.
3. You may not need surgery or drugs for low back pain. Low back pain is often over-treated with surgery and drugs despite a wealth of scientific evidence demonstrating that physical therapy can be an effective alternative — and with much less risk than surgery and long-term use of prescription medications.
4. You can lower your risk of diabetes with exercise. One in four Americans over the age of 60 has diabetes. Obesity and physical inactivity can put you at risk for this disease. But a regular, appropriate physical activity routine is one of the best ways to prevent — and manage — type 1 and type 2 diabetes.
5. Exercise can help you avoid falls — and keep your independence. About one in three U.S. adults age 65 or older falls each year. More than half of adults over 65 report problems with movement, including walking 1/4 mile, stooping and standing. Group-based exercises led by a physical therapist can improve movement and balance and reduce your risk of falls. It can also reduce your risk of hip fractures (95 percent of which are caused by falls).
6. Your bones want you to exercise. Osteoporosis or weak bones affects more than half of Americans over the age of 54. Exercises that keep you on your feet, like walking, jogging, or dancing, and exercises using resistance, such as weightlifting, can improve bone strength or reduce bone loss.
7. Your heart wants you to exercise. Heart disease is the No. 1 cause of death in the U.S. One of the top ways of preventing it and other cardiovascular diseases? Exercise! Research shows that if you already have heart disease, appropriate exercise can improve your health.
8. Your brain wants you to exercise. People who are physically active — even later in life — are less likely to develop memory problems or Alzheimer’s disease, a condition which affects more than 40 percent of people over the age of 85.
9. You don’t "just have to live with" bladder leakage. More than 13 million women and men in the U.S. have bladder leakage. Don’t spend years relying on pads or rushing to the bathroom. Seek help from a physical therapist.
— American Physical Therapy Association
ProActive Sports Rehab, with offices in Hamburg and West Seneca, offers one-on-one physical therapy and rehabilitation services. For more information, please call 674-9600 (West Seneca office) or 648-8700 (Hamburg office). You can also follow ProActive Sports Rehab on Facebook at www.facebook.com/ProActiveSportsRehab for frequent updates.
by jsurdej | Jan 18, 2017 | Physical Therapy News
Snow shoveling is a repetitive activity that can cause muscle strain to the lower back and shoulders. Back injuries due to snow shoveling are more likely to happen to people who may not know that they are out of condition. Following these tips can help you avoid injuries:
• Lift smaller loads of snow, rather than heavy shovelfuls. Be sure to take care to bend your knees and lift with your legs rather than your back.
• Use a shovel with a shaft that lets you keep your back straight while lifting. A short shaft will cause you to bend more to lift the load. Using a shovel that’s too long makes the weight at the end heavier. Step in the direction in which you are throwing the snow to prevent the low back from twisting. This will help prevent “next-day back fatigue.”
• Avoid excessive twisting because the spine cannot tolerate twisting as well as it can tolerate other movements. Bend your knees and keep your back as straight as possible so that you are lifting with your legs.
• Take frequent breaks when shoveling. Stand up straight and walk around periodically to extend the lower back.
• Backward bending exercises while standing will help reverse the excessive forward bending of shoveling: stand straight and tall, place your hands toward the back of your hips, and bend backwards slightly for several seconds.
If you or anyone you know is experiencing back pain, please consult a licensed physical therapist.
— American Physical Therapy Association
ProActive Sports Rehab, with offices in Hamburg and West Seneca, offers one-on-one physical therapy and rehabilitation services. For more information, please call 674-9600 (West Seneca office) or 648-8700 (Hamburg office). You can also follow ProActive Sports Rehab on Facebook at www.facebook.com/ProActiveSportsRehab for frequent updates.
by jsurdej | Jan 11, 2017 | Physical Therapy News
People everywhere are experiencing the transformative effect physical therapy can have on their daily lives. In fact, as experts in the way the body moves, physical therapists help people of all ages and abilities reduce pain, improve or restore mobility, and stay active and fit throughout life. But there are some common misconceptions that often discourage people from visiting a physical therapist.
It’s time to debunk seven common myths about physical therapy:
1. Myth: I need a referral to see a physical therapist.
Fact: A recent survey by the American Physical Therapy Association (APTA) revealed 70 percent of people think a referral or prescription is required for evaluation by a physical therapist. However, all 50 states and the District of Columbia (DC) allow patients to be evaluated by a physical therapist without a physician’s prior referral.
2. Myth: Physical therapy is painful.
Fact: Physical therapists seek to minimize your pain and discomfort — including chronic or long-term pain. They work within your pain threshold to help you heal, and restore movement and function. The survey found that although 71 percent of people who have never visited a physical therapist think physical therapy is painful, that number significantly decreases among patients who have seen a physical therapist in the past year.
3. Myth: Physical therapy is only for injuries and accidents.
Fact: Physical therapists do a lot more than just stretch or strengthen weak muscles after an injury or surgery. They are skilled at evaluating and diagnosing potential problems before they lead to more serious injuries or disabling conditions — from carpal tunnel syndrome and frozen shoulder, to chronic headaches and lower back pain, to name a few.
4. Myth: Any health care professional can perform physical therapy.
Fact: Although 42 percent of consumers know that physical therapy can only be performed by a licensed physical therapist, 37 percent still believe other health care professionals can also administer physical therapy. Many physical therapists also pursue board certification in specific areas such as neurology, orthopedics, sports or women’s health, for example.
5. Myth: Physical therapy isn’t covered by insurance.
Fact: Most insurance policies cover some form of physical therapy. Beyond insurance coverage, physical therapy has proven to reduce costs by helping people avoid unnecessary imaging scans, surgery or prescription drugs. Physical therapy can also lower costs by helping patients avoid falls or by addressing conditions before they become chronic.
6. Myth: Surgery is my only option.
Fact: In many cases, physical therapy has been shown to be as effective as surgery in treating a wide range of conditions — from rotator cuff tears and degenerative disk disease, to meniscal tears and some forms of knee osteoarthritis. Those who have recently seen a physical therapist know this to be true, with 79 percent believing physical therapy can provide an alternative to surgery.
7. Myth: I can do physical therapy myself.
Fact: Your participation is key to a successful treatment plan, but every patient still needs the expert care and guidance of a licensed physical therapist. Your therapist will leverage his or her specialized education, clinical expertise and the latest available evidence to evaluate your needs and make a diagnosis before creating an individualized plan of care.
— American Physical Therapy Association
ProActive Sports Rehab, with offices in Hamburg and West Seneca, offers one-on-one physical therapy and rehabilitation services. For more information, please call 674-9600 (West Seneca office) or 648-8700 (Hamburg office). You can also follow ProActive Sports Rehab on Facebook at www.facebook.com/ProActiveSportsRehab for frequent updates.
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