APT blog

Wrist Pain!?

Do you spend the majority of your day at the computer typing and clicking away? If so, this blog is for you! One of the most common injuries from computer-based employment is carpal tunnel syndrome.

What can you do to make sure you don’t suffer the same fate? Warm up before your shift! Wait…did I hear that right? Warm up my wrists!? Yes! Here’s a starting point:

1. Wrist ABC’s- write the alphabet in the air only using your wrist movements. This increases blood flow, mobility, and helps prepare the wrist structure for work.

2. Wrist flexors stretch – hold your arm out straight in front of you, point your fingers to the ceiling and use your other hand to apply pressure on the palm until you feel a gentle stretch. Hold this for 30 seconds, 3 times.

3. Wrist extensors stretch – hold your arm out straight in front of you, point your fingers to the ground and use your other hand to apply pressure on the back of your hand until you feel a gentle stretch. Hold this for 30 seconds, 3 times.

4. Nerve gliding – Carpal Tunnel Syndrome is caused by entrapment of the median nerve. Nerve gliding is a technique that does just that – glides the nerve – facilitating smooth and regular movement of the peripheral nerves. The simplest nerve gliding technique for the median nerve is to stand with your arm extended straight out to the side, palm facing the ceiling. Slowly take your wrist through flexion and extension (fingers to ceiling – fingers to floor). Now side bend your neck away from the extended arm while continuing with the nerve glide movement.

Now, you’re ready to get to work!

Don’t forget to make sure your workstation is set up ergonomically to avoid injury, and take breaks every 30 minutes to stretch, mobilize, and get blood flowing to the stationary tissues in your body.

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Help!

I Have a Headache!

Headaches happen. For some of us, they happen much too often. They can be caused by many factors – neurological pathologies, whiplash, muscle tension, muscle imbalances, and stress to name a few. You may not know the root cause of your headache, so what can you do to try to reduce the severity?

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Shoulder rolls – take your shoulders up towards your ears, squeeze your shoulder blades together, press your shoulders towards the floor, and pull them together in front of you…and repeat in a slow and controlled manner. This helps increase blood flow to those tight supporting structures of the neck. Try doing this one for a couple minutes.

Anterior shoulder stretch – with your shoulders and elbows bent to 90 degrees, stand facing a corner with your forearms on the wall and gently lean forward until you feel a stretch across the front of your chest. This will help with mobility and to improve your posture. Hold the stretch for 30 seconds and repeat 3x.

Chin tucks– Sometimes headaches come from poor posture, including letting your chin jutt out in front of you. Sit up straight and tall, and pull your chin back, as if to give yourself a double chin. Do this for 3 sets of 5, taking a rest break between sets.

Anchored cervical stretching – Sit on your hands to anchor your shoulder to ensure a good stretch of the cervical musculature. Gently side bend with your neck away from the anchored side. Hold 30 seconds and repeat 3 x on both sides. 

As always, if any exercise or stretch causes your pain to increase, stop, and consult with your Physical Therapist before continuing.

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Pre-Play Power-Up

Prepare Your Body for Kid Fueled Fun!

Chances are, if you’re over the age of 30 you have noticed that you can’t spring into action quite as quickly as you used to. Maybe you are trying to run around and play with your child, but your ankle keeps tweaking, your knees are aching, and your back is screaming! As we get older, it takes our tissues longer to heal. The compounding of years of small, seemingly insignificant injuries are starting to take their toll. What can we do to avoid these tweaks, aches, and screams?

Prepare your body for movement!

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Prepare your body for movement! This applies to all activities – work outs, recreation, active play with your kids (or grand kids!). Dynamic warm ups are the best way to prime yourself for movement. This means you are moving through the motion, rather than holding static.

Start by writing the ABC’s with your ankles and wrists, to get the blood flowing and the joints mobilized.

Next, do some mini squats to get the lower chain prepared for movement. This helps prepare the core, low back, hips, knees, and ankles.

Throw in some shoulder rolls and ear – to – shoulder neck stretches to prepare your neck and shoulders.

If you plan to do any running or explosive movements, do a few little hops in place to prepare the spine for loading and ensure your ankles are ready to go!

Give it a try, you will be surprised how helpful is to prepare for movement!

Get out there and  live your life, Better!

R.I.C.E vs M.E.A.T

Rehab Rivalry or Best Pals?

When it comes to injury rehabilitation, choosing the right approach can significantly impact recovery time and outcomes. Two commonly used methods are RICE (Rest, Ice, Compression, Elevation) and MEAT (Movement, Exercise, Analgesics, Treatment).

 Which one should be used?

The RICE method is an age-old method that has been taught and implemented for decades. This method is very effective in the acute stage of an injury (immediately to 3 days post-injury) to reduce swelling. However, RICE does not do anything to help facilitate tissue healing or strength and flexibility. This is where MEAT comes in.

MEAT takes a more proactive approach to rehabilitation by emphasizing movement, exercise, and early mobilization. This method is advantageous to those with chronic or overuse injuries, or in the subacute phases of healing.

This method promotes tissue healing through movement and exercise by way of increased blood flow. Blood carries nutrients and oxygen to the injured tissues which are vital for collagen synthesis and tissue remodeling. By consistently moving through the pain-free range of motion and eventually progressing to strengthening exercises, you will avoid the deconditioning caused by prolonged rest after injury.

MEAT has also been shown to reduce the incidence of reinjury due to the strengthening and mobilization of imbalances that may have contributed to the injury in the first place.

An example of movement and exercise for an ankle injury:

Start with: Writing the ABC’s with your ankle and ankle pumps.

Then, Progress to: Standing weight shifting and standing heel/toe raises.

Next, Progress to: Single leg standing, resistance bands, and mini squats.

Finally, Progress to: small hops, full range squats (then add weight), activities you were accustom to before the injury.

Don’t throw your ice pack out the window just yet! RICE is still the best method for immediate relief of pain and swelling post injury. Just don’t wait too long to switch over to the MEAT method, to start building back, stronger than before!

References:

1. Bleakley CM, Glasgow P, MacAuley DC. PRICE needs updating, should we call the POLICE? Br J Sports Med. 2012;46(4):220-221. doi:10.1136/bjsports-2011-090297

2. Fernandez-Cuevas I, Bouzas Marins JC, Arnaiz Lastras J, et al. The effects of cryotherapy on proprioception system. J Therm Biol. 2013;38(8):298-301. doi:10.1016/j.jtherbio.2013.06.006

3. Kim K, Park J, Lee J. Effects of movement with pain on the muscle strength and proprioception of the knee joint in healthy adults. J Phys Ther Sci. 2016;28(6):1871-1873. doi:10.1589/jpts.28.1871

4. Lewis PB, Ruby D, Bush-Joseph CA. Muscle soreness and delayed-onset muscle soreness. Clin Sports Med. 2012;31(2):255-262. doi:10.1016/j.csm.2011.09.009

5. Michlovitz SL. Thermal Agents in Rehabilitation. F.A. Davis Company; 2013.

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Is Physical Therapy Right For You?

Discovering Your Path

Whether you’ve suffered a sports injury, undergone surgery, or experienced a workplace accident, physical therapy plays a crucial role in your recovery journey. Physical therapists are skilled in designing personalized rehabilitation programs tailored to your specific needs, helping you regain mobility, strength, and function in a safe and effective manner. Through targeted exercises, manual therapy techniques, and specialized modalities, physical therapy facilitates a smoother and faster recovery process, reducing pain and restoring independence.

Recovering from an injury can be a daunting journey, filled with uncertainty and challenges. Whether you’re an athlete sidelined by a sports injury, a post-surgery patient navigating the road to recovery, or an individual coping with the aftermath of a workplace accident, the prospect of regaining mobility, strength, and function may seem like a distant dream. However, with the guidance and expertise of a skilled physical therapist, that dream can become a reality.

One of the primary goals of physical therapy in injury recovery and rehabilitation is to restore mobility and function. Whether you’re struggling to walk, reach, or perform everyday tasks, physical therapists employ a variety of techniques and modalities to help you regain strength, flexibility, and range of motion in affected areas. Through targeted exercises designed to address muscle imbalances, joint stiffness, and movement restrictions, physical therapy can help you rebuild strength, improve coordination, and enhance overall function, enabling you to resume your daily activities with confidence and ease.

In addition to restoring physical function, physical therapy also plays a crucial role in pain management and symptom relief. Chronic pain can significantly impact your quality of life, making even simple tasks seem daunting. By incorporating manual therapy techniques, therapeutic exercises, and specialized modalities such as heat, cold, and electrical stimulation, physical therapists can help alleviate pain, reduce inflammation, and promote tissue healing, allowing you to focus on your recovery without the burden of constant discomfort.

Whether you’re recovering from a sports injury, surgery, or workplace accident, physical therapy can help you regain mobility, strength, and function, reduce pain and discomfort, and restore independence and confidence in your abilities. If you’re ready to embark on your journey to recovery, contact us today to schedule your appointment. Together, we’ll navigate the path.

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Morning Mobility

Quick Tips for a Stiff Back

Do you struggle to get out of bed in the morning due to stiffness in your back? We have some quick and easy tips to help you start your day feeling more flexible and ready to tackle whatever comes your way!

The stiffness you feel in your back upon waking is often the result of lying in one position for prolonged periods of time during sleep, causing your joints to become stiff and “cold.” Your back comprises two types of joints: intervertebral and synovial. Both can benefit from gentle movements to warm up and increase mobility, especially after injury when you’re more prone to discomfort from prolonged stillness.

Tip #1: Supine Lateral Trunk Rotations

Begin by lying on your back with your knees bent and feet flat on the bed. Slowly rock your knees from side to side, even if it’s just a small movement. Gradually increase the range of motion as you feel more comfortable. Aim for 2-5 minutes of gentle rocking to loosen up your back and joints.

Tip #2: Side-Lying Thoracic Rotations

Lie on your side with your knees bent at a comfortable angle, ensuring your hips are stacked directly on top of each other. Extend your top arm straight out in front of you. With a sweeping motion, reach your arm behind you as if brushing the ceiling. You should feel a stretch in your mid-back and possibly the front of your shoulder. Repeat 5-10 times on each side to promote flexibility and mobility.

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Remember, it’s essential to consult with your physical therapist before trying these tips at home to ensure they’re suitable for your specific situation. If you experience any pain or discomfort, stop immediately and seek guidance from your therapist.

With these simple exercises, you can start your day on the right side of the bed, feeling more limber and prepared to seize the day ahead!

Live your life, better!

Prehab

Your route to preventing injuries and speeding recovery

Prehabilitation, often shortened to prehab, stands as the proactive counterpart to rehabilitation. The difference is Prehab is done before an event that could cause injury to either prevent it, or help you recover more quickly.

For example, if you had an accident at work and tore the tendons in your shoulder to the point that it requires surgery -you would benefit from physical therapy to help prehab for this event. A personalized program, meticulously crafted by your physical therapy team, will cater to the unique needs of your injury. This will focus on increasing blood flow to the affected area, decreasing swelling, maintaining mobility, and improving strength. Attainment of these objectives not only expedites post-surgical recovery, but also significantly enhances the likelihood of favorable outcomes.

Conversely, prehab extends its benefits to recreational pursuits as well. Perhaps you have an low activity lifestyle, but are planning a vacation that requires a lot of activity. Maybe you want to go to the mountains and hike or rock climb, go to the beach and surf and swim in the ocean, or appease the kids and take a trip to a theme park.

 Lets say you decide to take a trip to Disney World. The average person takes between 3,000 to 4,000 steps per day. While at Disney World, a person will average between 20,000 to 30,000 steps a day. This, compounded with multiple days in the park can lead to injury, pain, and decreased enjoyment of your trip. Preparing for your trip involves gradually increasing your physical activity and integrating stretching and strengthening into your daily routine. This will help your body become accustomed to the demands it will encounter. This is especially important if you have an old, lingering injury that sporadically troubles you, serving to mitigate any potential exacerbation of symptoms.

At Anderson Physical Therapy we more commonly work with patients to help prepare for surgery. An added benefit of prehab with us is a seamless transition into post-surgical rehab as we stay in contact with your surgeon both before and after surgery. We are committed to providing top-notch care with a focus on overall wellness for each patient we serve. Don’t wait any longer to address your prehabilitation needs. Schedule your appointment today and take the first step toward a healthier, more resilient you.

 Live your life, better.

From Wobbles to Warriors

Building Balance, One Wobble at a Time!

Ever experienced that awkward moment when you’re striding confidently, only to suddenly veer into a spontaneous dance to avoid a tumble? Yep, been there! But did you know that those wobbles are actually stepping stones to stability? It’s true! Losing balance and regaining it provides valuable feedback to your muscles and joints, helping your brain map out your body’s position in space and reducing future missteps.

When injuries throw your body off-kilter, your sensory receptors can get a little confused. That’s where physical therapy steps in with its arsenal of quirky exercises aimed at fine-tuning your coordination and balance. Our mission? To ensure you can reach those high cupboards and stroll down the street without a second thought about stability. With a plethora of engaging activities, we’re here to support your journey towards better balance.

By embracing challenges and collaborating with your physical therapist, you’re not just dodging spontaneous dance routines – you’re laying down a sturdy foundation of strength and stability for every facet of life.

Are you ready to stride confidently into your next chapter? Reach out today to schedule your next physical therapy session and let’s dance through life with confidence!

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Ready, Set, Work

The power of warming up

Have you ever dismissed warming up as a waste of time? You’re not alone. From athletes to manual laborers, many skip this crucial step. But what if warming up could be the difference maker you’ve been overlooking?

Imagine your muscles as silly putty. When cold, they’re stiff and prone to injury. But with a little warmth, they become flexible and resilient. That’s where the magic of warm-ups comes in.

By increasing blood flow to your muscles, warm-ups provide the oxygen and nutrients needed for optimal performance. Dynamic stretching, like arm circles and leg swings, gets your body moving and primes your muscles for action. It’s all about making your muscles more pliable, just like silly putty in your hands.

But here’s the kicker: not all warm-ups are created equal. Your warm-up should be tailored to your specific activity to maximize its benefits and prevent injuries.

That’s where we come in. Our experts can design a personalized warm-up plan to suit your needs, helping you perform at your best and stay injury-free. Don’t let excuses hold you back. Schedule an appointment with us today!

Embrace the power of warm-ups and live your life, better.

Beginning the Journey

What to Expect at Your First Appointment

Welcome to Anderson Physical Therapy! We’re glad you’re here. Our team of experienced therapists are looking forward to meeting you. If you’re feeling a little nervous about your first treatment session, don’t worry, that is completely normal! We will do everything we can to help calm your nerves. Let’s start by discussing what to expect.

Once you have made your initial appointment, there will be paperwork to fill out (yuck, we know, but it IS necessary). If you would like additional time to complete your paperwork (maybe you’re suffering from headaches and can’t do it all at once), you can stop by the office and pick up your paperwork to bring back with you for your first appointment. If you would rather do your paperwork the day of the appointment, just be sure to arrive at least 15 minutes early to give yourself enough time to complete it.

One of our awesome physical therapy aides will call you back and show you to a treatment room. There, a Physical Therapist will meet you and evaluate your condition through special tests and questions. Don’t worry, we won’t ask you to do anything crazy, but expect to be asked to move around and explain how your injury occurred. The Therapist will determine a plan of care and document your starting point, so we can measure your progress over time.

What happens next truly depends on your injury, how you’re feeling that day, and what the evaluation revealed. You might go through some therapeutic exercises and stretches and be taught some to do at home. Perhaps you will be hooked up to the electrical stimulation machine which increases blood flow to the tissues and helps alleviate pain symptoms. On the other hand, the therapist may deem manual therapy appropriate (though it may just feel like a massage, it is actually specific techniques used on specific muscle groups to decrease tissue tension, texture, and tone).

After your treatment session, the Therapist will let you know how often you should be coming in for physical therapy. You will schedule your future appointments at that time. If you’re a planner, you can schedule many weeks in advance. If you prefer to schedule one week at a time, that is ok too!

We hope that you have an enjoyable experience at Anderson Physical Therapy. If you need any additional information or support along the way, just let us know!

We are here to help you live your life, better!