Furthermore, physical therapists are seeing an increase in patients coming in with complaints as individuals have transitioned to working from home. “Many people are now working from the couch or their kitchen table, and, while these work setups are okay from time-to-time, they can lead to poor posture and other habits that can result in chronic pain.”

Thankfully, there are modifications and practices individuals can implement to create a safer and more comfortable work environment. If your day involves sitting in front of a computer for most of the day, there are a few things you can do to prevent chronic pain, and we offered the following tips:

Set up a comfortable workspace: An ergonomic workspace with a desk and chair that makes it comfortable for you to work will help you avoid bad posture and the long-term chronic pain that often comes with it.

Make sure your screen is at eye level: Positioning your screen where you can easily see it will keep you from hunching over, helping you prevent neck and shoulder pain.

Get up and move: Avoid staying in a static position by getting up and moving around at least once an hour to help keep your body mobile and your spine healthy.

Stretch for a few minutes each day: Even a few minutes of stretching at your desk can help you prevent neck, back, and shoulder pain. Try adding a few different exercises into your day, such as moving your head from side to side and rolling your shoulders.

While desk workers often suffer from many kinds of pain, that doesn’t have to be the case. Contact our clinic to learn more about how a physical therapist can work with you to diagnose and treat your chronic pain, as well as offer you tailored advice to help you prevent it in the future.

The post Is Your Desk Job a Pain in the Neck? appeared first on Blue Rock Physical Therapy & Wellness.

One of the great difficulties of treating fibromyalgia is that the condition can lead to a wide array of physical symptoms such as tender points around the neck and shoulders, stiff muscles, and fatigue. “Many individuals shy away from exercise and other forms of movement due to the chronic pain they experience due to this condition, but working with a physical therapist can help them reduce pain, stay active, and significantly improve their quality of life.”

A licensed physical therapist can employ both passive and active treatments that will help you manage symptoms of fibromyalgia by:

Helping you stay active – Staying active and maintaining a healthy body mass index can help prevent an onset of fibromyalgia. Regular low-impact exercise such as swimming or walking can help reduce stiffness and prevent other triggers that may worsen your pain.

Improving your range of motion – Your physical therapist will help you improve your strength and flexibility to make it easier for you to move and reduce stress on your joints.

Decreasing muscle tension and muscle spasms – A physical therapist may use hot and cold treatments, deep tissue massage, hydrotherapy, and other treatments to help you relax your muscles and prevent painful muscle spasms.

The right treatment plan can help you sustainably and effectively treat your pain. If you are interested in working with a physical therapist to help you manage pain caused by fibromyalgia, we invite you to contact our clinic.

The post Physical Therapy Can Bring Relief to Individuals With Fibromyalgia appeared first on Blue Rock Physical Therapy & Wellness.

Individuals suffering from arthritis often tend to avoid certain movements to prevent triggering their pain. Unfortunately, this often contributes to poor mobility which can cause stiff joints and result in chronic discomfort. 

A licensed physical therapist can work with you to improve your mobility and strength, and reduce joint pain caused by arthritis in the following ways: 

Increasing range of motion

Maintaining a good range of motion can help patients feel less stiff and makes it easier for them to perform everyday tasks. A licensed physical therapist can work with you to improve mobility in a way that is safe and comfortable. 

Addressing pain triggers

Environmental factors can often worsen arthritis symptoms. A licensed physical therapist can work with you to identify pain triggers and help you make the necessary adjustments to your environment. 

Improving muscle strength for better joint support

Weak muscles can cause stiffness and stress on your joints, and further aggravate your arthritis symptoms. A physical therapist can work with you to develop a strength training plan that addresses your specific pain. 

The right treatment can help you address arthritis triggers, reduce pain, and improve your everyday life. Contact us to learn more about working with a licensed physical therapist to develop a plan to treat and manage pain caused by arthritis. 

The post Improving Mobility and Strength Can Help You Better Manage Your Arthritis appeared first on Blue Rock Physical Therapy & Wellness.

Back pain, after all, can put a real damper on the Holiday Season. 

As one of the most common conditions treated by physical therapists, back pain and injury will even about 80 percent of all Americans at some point in their lives, making it one of the top causes of disability in the U.S. Fortunately, it’s a condition that’s preventable, and one of the ways of doing this is to learn proper lifting techniques. 

But, preventing back pain isn’t the only concern when we talk about proper lifting. Using the proper techniques for lifting and carrying awkward and/or heavy objects is about minimizing strain on the entire body. 

The goal, in other words, is to put yourself in a position that allows the body’s musculoskeletal system to work as one cohesive unit, without putting too much strain on one area, such as the lower-back or shoulders. 

So without further ado, strongly consider the following tips for proper lifting during this Holiday Season … and throughout your lifetime: 

Warm Up: 

Don’t ever assume your body’s ready to lift heavy objects without first being thoroughly warmed up. Take the time to stretch you lower back as well as your legs and hips. Also, do a few jumping jacks to get the blood flowing to the muscles in your body. 

Get Close 

Avoid reaching for a heavy or moderate-sized load. Get up nice and close to the box or object to minimize the force (in the arms, shoulders and back) needed to lift, and always hold it close to your body. 

Bend & Lift with the Knees 

We’ve all heard this before, and it’s true. But in doing so, keep your back straight and your body upright as you lower yourself to the object in question, then use your legs to rise back up. 

Get a Grip 

This seems to go without saying, but if you can’t get a strong, comfortable grip on the object in front of you – even if you know you can carry the weight – don’t try to be a hero. Find someone to help you or an alternative way of getting the object from A to B, such as a hand cart or dolly. 

Reverse the Steps 

When you get to where you’re going, set the item down just as you picked it up – but in reverse. Keep it close to the body, lower with the legs and move slowly and deliberately. You can just as easily injure yourself setting objects down as you can picking them up. 

In addition, keep from twisting or reaching while lifting and/or carrying a load. Don’t rush through the process of lifting, and if you’re tired, put the work off until later 

And finally, if you do feel pain during or after lifting, or you have an injury or condition you feel is holding you back from moving properly, visit a physical therapist for a full assessment prior to trying any sort of heavy or awkward lifting. 

The post Holidays an Ideal Time for a Refresher on Proper Lifting appeared first on Blue Rock Physical Therapy & Wellness.

While this sentiment may seem understandable, our team would like to remind people that it’s possible to be thankful for, and even embrace, the challenges we experience in life. 

When we consider what we have to be grateful for this Thanksgiving season, in other words, let’s not overlook the ways challenges can have a positive effect on our lives. 

Yes, it’s been a tough year in many ways, but being able to express gratitude in the face of all these challenges isn’t just good for the soul. Research shows it’s also good for overall health. 

One study from 2012, for example, reported that grateful people generally experience fewer aches and pains and report feeling “healthier” than other groups. This is no surprise when you consider that, based on various research, grateful people exercise more, get better sleep, and follow up on regular health check-ups. 

From a psychological perspective, higher levels of gratitude increase happiness, reduce depression and aggression, and cultivate resilience in life. 

We could all use a little more positivity, whether we’re talking about 2020 or any other year. The key, even in the face of big challenges, is to actively identify and express gratitude in our day-to-day lives. 

How? Consider the following advice: 

Embrace Your Challenges:  

This is oftentimes easier said than done, especially during the fallout of a long-term global pandemic. Keep in mind, though, that when approached constructively, challenges often bring out our best selves. They make us stronger and more focused, confident and capable. 

Celebrate Minor Victories:  

You’ve heard the phrase, “Don’t let perfect be the enemy of good.” This simply means that victories regularly come in increments, and that small improvements are often worth celebrating. Keep this in mind as you work to achieve your goals (regardless of size) and as we continually strive for post-COVID normalcy. 

Acknowledge & Express Gratitude:  

Knowing you have a lot to be thankful for isn’t the same as regularly considering, jotting down and expressing your positive thoughts. Being grateful should be an active process. 

By forcing yourself to consider specific things you’re grateful for every day, you’ll train your mind to more naturally think in these terms. Expressing gratitude in overt (i.e., writing a thank-you letter) and creative ways can give this positivity an even bigger boost. 

Surround Yourself with Positivity:  

The levels of positivity in the company you keep can directly affect your ability to be feel gratitude. Being around positive people and those you love and respect can feel energizing and lead to greater levels of optimism in your life. 

Volunteer:  

As a way of giving back to others in your community, volunteering – especially during this era of the coronavirus and economic downturn – can make you feel more grateful about your own life. Studies have shown that helping others through volunteering can also increase our personal level of well-being. 

The post 5 Ways to Feel Gratitude in the Face of Challenges appeared first on Blue Rock Physical Therapy & Wellness.

According to physical therapists across the country, including those with the American Physical Therapy Association (APTA), annual physical therapy checkups provide the third critical (and often overlooked) piece in long-term health and preventative care. 

“The annual physical therapy checkup provides something that no other health provide checkup provides,” said physical therapist Lisa Culver, senior practice specialist with the APTA. “By using the movement system as the lens to look at how a person’s doing, we can play a part in disease prevention, help patients take better control of their health, and avoid or better manage a lot of chronic conditions.” 

This includes identifying weaknesses, limitations, defects and other factors affecting one’s musculoskeletal system – issues that could lead to discomfort, pain or injury. Based on the results of a physical therapy “checkup” examination, a physical therapist is able to provide clients with individualized treatments and/or programs meant to help prevent future, movement-limiting issues. 

“Too often, I hear older patients as, ‘Why didn’t someone tell me this earlier,’” wrote Carole B. Lewis in the Atlas of Science. Lewis works in the George Washington University’s College of Medicine, Department of Geriatrics. “Their forward head, their muscle weakness, ankle inflexibility or balance issues did not develop overnight.” 

“Annual physical therapy screens and exercise programs starting at age 50, or younger, could prevent injurious falls, reduce compression fractures and improve quality of life,” Lewis added. “Most people know that physical therapists are essential to rehabilitation after surgery or accidents, but too few realize that physical therapists are the key to optimal aging.” 

Physical therapists are highly-educated, licensed health care professionals who help patients reduce pain and improve or restore mobility. During a preventative checkup, a physical therapist will evaluate such things as movement/injury history, balance, aerobic capacity, functional strength, flexibility and quality of movement (i.e., gait, reach, bending, etc.). 

In addition, a physical therapist will work with each person to address any personal limitations, weaknesses, pain or other impairments that may be holding them back from reaching their lifestyle and movement goals. 

“Everyone, but especially middle-aged and older persons, will benefit significantly from annual screenings conducted by physical therapists … much like annual dental checkups,” Lewis said. 

Physical therapy exams and/or assessments should also be considered: 

• Whenever one experiences pain, discomfort or strain when doing an activity they enjoy; 
• Whenever one is considering a new fitness or training program, or starting a new sport; 
• Following the completion of post-surgery rehab, when trying to resume normal activities; or 
• After any surgery or condition that has led to bed rest. 

For more information about annual physical therapy checkups, contact your physical therapist with questions or to schedule an evaluation. 

The post See Your PT Annually for Injury Prevention, Early Intervention appeared first on Blue Rock Physical Therapy & Wellness.

Kids need to be given time to move around, exercise and play, even as they adjust to a new structure and a new way of learning. This is critical not just for a student’s physical health, but to also ensure he or she is better able reach their academic potential. 

How does one affect the other? 

Studies show regular exercise can have a positive effect on young people’s concentration, development, self-esteem, and academic scores. It also helps them get a better night’s sleep and lowers their stress throughout the day. 

And, just like adults, kids need the chance to step away and unwind, especially during a time when they’re trying to adjust to something new and potentially stressful. Getting this time to burn off some energy will help improve their focus when it’s time to get back to lessons and learning. 

Of course, we’d be remiss if we didn’t also point out that encouraging regular activity also helps establish lifelong habits that can enrich a child or adolescent’s long-term health and physical development. 

School-aged kids and teens need at least 60 minutes of physical activity each day, according to the Centers for Disease Control and Prevention (CDC). 

To help ensure kids can reach this activity goal while also reaping the mental and academic benefits of exercise as they learn at home, we recommend the following to parents and guardians: 

Schedule It

If your school doesn’t include physical activity as part of its daily remote-learning schedule, add it in yourself. Pick at least a couple of times each day when your student will get a chance to step away and be active. Just call it recess! 

Be consistent with times to make this a daily habit. And, if you have an indecisive child, be sure to include play or exercise suggestions that can guide them toward an activity. 

Take the Lead, Make It Fun

If you’re home with your child or children (as a stay-at-home parent or as a remote worker), join them during their recess time. Make it a fun family time by playing outside, going for walks or bike rides, doing exercises in your living room, having a quick dance party, etc. This will do you some good, too. 

Encourage Micro-Breaks

Along with regular “recess” activities, encourage your kids to stand up, stretch and move around for a minute or two every 30 to 60 minutes. Young bodies are resilient, but even kids can start to feel tightness, discomfort and pain when bending over laptops or tablets for long periods of time. 

Urge them to stand up, walk around, and do some shoulder rolls, neck rolls and back bends/twists. Don’t let them sit slouched over a desk without taking time to balance out the body. This is also a great time for them to hydrate and grab a healthy snack. 

The post At-Home Learning: Don’t Overlook Physical Activity appeared first on Blue Rock Physical Therapy & Wellness.

Warmer weather means lighter clothing all around, and footwear is no exception.

But before you grab the flip-flops for summer outings and activities, physical therapists join other medical professionals in offering a word of caution: long-term flip-flop use can be bad for the feet, as well as other parts of your body.

Why? Because not only do flip-flops offer little protection or support for your feet, but they also alter the way you walk – and not for the better.

“We found that when people walk in flip-flops, they alter their gait, which can result in problems and pain from the foot up into the hips and lower back,” said Justin Shroyer, who was a doctoral student in biomechanics when he led an Auburn University research team in studying the effects of wearing flip-flops. “Variations like this at the foot can result in changes up the kinetic chain, which in this case can extend upward in the wearer’s body.”

According to Shroyer’s research, which was reported in the American College of Sports Medicine, flip-flips change a person’s gait by forcing wearers to scrunch their toes up as they walk in order to hold on the footwear. In turn, flip-flops lead people to take shorter strides that turned wearers’ ankles inward, which can lead to plantar fasciitis and ankle pain.

This, along with the chain-reaction affect up into a person’s musculoskeletal system, is relevant to everyone. It’s especially relevant, however, to those who are already predisposed to knee, hip and/or lower-back pain.

“The feet are the foundation of your whole body. This is the base of the skeleton,” said Jackie Sutera, a New York podiatrist and a spokesperson for the American Podiatric Medical Association. “It’s a domino effect … the rest of your joints and bones have to compensate [with the lack of foot support].”

All of this said, few suggest we fear the flip-flop. Rather, we simply must wear when appropriate and with caution. The following are a few suggestions for accomplishing this:

Don’t live in your flip-flops

In other words, flip-flops have a time and a place – in the shower, on the beach, the backyard, etc. But don’t wear your flip-flops during long walks, workouts, stop-and-go activities, or revert to them as your be-all summer footwear.

Listen to your body

Even if you’re being smart about your flip-flop use, continue to listen to your body. Discomfort or pain in your foot, ankles, knees, hips, and/or back can indicate that your gait and stance requires better support at its foundation: your feet.

Be prepared with alternative summer footwear

Complement your flip-flop wear with sandals that provide additional foot support and a strap across the back of the foot to better hold them on. Or, consider hybrid sneaker sandals if you plan to be more active.

If you do find that you experience foot pain or ailments (which may be related to improper footwear) that makes walking, jogging or movement more difficult this summer, a licensed physical therapist can perform a thorough gait analysis and pain evaluation. Such efforts go far toward helping ensure the body’s foundation is always protected through the use of proper footwear.

The post Summer Pro Tip: Wear your flip-flops with caution appeared first on Blue Rock Physical Therapy & Wellness.

They’re easily influenced by what’s going on above and below them, in other words, not making many decisions on their own. 

That’s why when one experiences knee pain, the true causes of the joint’s wear and tear can almost always be traced up or down the leg – oftentimes in both directions. 

The Kinetic Chain 

Tight muscles, improper footwear, bad balance, the lack of strength in the hips … all of these issues that exist far from the knees can lead to an irregular compression in the knee joint, leading to pain and possible injury. 

The knees may get all the blame, but more often we should consider them as a canary in the coal mine when it comes to movement, strength and/or balance issues. Yes, wear and tear in the knees can also become its own issue over time, but it’s possible to slow this by identifying and addressing the real issues affecting the knees. 

Case in point, a study performed by the School of Health and Rehabilitation Sciences at Indiana University-Purdue University Indianapolis found that hip strength exercises performed by female runners vastly reduced the incidence of knee pain, or “runner’s knee.” Improved mechanics through increased hip strength was credited for the reduction in pain. 

Another study, this one published in the Annals of Internal Medicine, linked the growing incidence of knee pain in the U.S. (65 percent from 1971 to 2004) to the same steady rise in obesity. 

A Holistic Approach 

Studies like these simply support the general approach physical therapists take when treating knee pain as well as most other pain and injury issues: always take into consideration patients’ entire kinetic chain, from the feet up through their bodies. 

That’s why when someone walks through our doors of our clinic and says they’re experiencing knee pain, our physical therapy team doesn’t just look at their knees. We approach the issue globally. 

At our clinic, we evaluate everything from the feet up through the hips, otherwise we’ll likely miss the real cause of the patient’s issues. Such an evaluation should always include an analysis of movement, balance, flexibility and strength. 

Treatments for knee pain may include a mix of remedies that includes the use of proper footwear/orthotics, the establishment of a flexibility program, strength and balance exercise regimens, and perhaps even a plan to shed some excess body weight. 

Get Physical Therapy 

If you regularly experience knee pain while you’re going about life and doing the things you most enjoy, it’s always a good rule of thumb to get yourself evaluated by a physical therapist. Call us today to schedule an appointment. 

If your knee’s chirping, so to speak, that’s usually a good indication that something elsewhere in your body needs some attention. 

The post Our Knees: ‘Canaries in the Coal Mine’ of Movement & Exercise Issues appeared first on Blue Rock Physical Therapy & Wellness.

Physical therapists say this is a common question among both avid runners and those who may start running for exercise or to participate in that first 5K. 

It’s a question that highlights a common concern about running – that it’s an activity that’s good for the heart but bad for the knees. 

For most people, though, the answer is a resounding no. 

The Evidence 

A majority of runners can rest assured there’s really little evidence that running, when done properly, damages the body or increases a person’s risk of developing arthritis in their knees. 

In fact, research has shown the opposite. 

According to an analysis of multiple studies, for example – findings that were published in the Journal of Orthopaedic & Sports Physical Therapy in 2017 – 10.2 percent of non-runners develop osteoarthritis in knees or hips, while these ailments develop in just 3.5 percent of recreational runners. 

Further research has revealed that when it comes to the risk of developing osteoarthritis, running takes a back seat to other, more worrisome factors like knee injury history, genetics, occupational exposure to risky movements, age, and obesity. 

Movement is Medicine 

This and other research simply support the much broader viewpoint that living a more sedentary lifestyle puts one at a much higher risk of chronic pain and conditions, like osteoarthritis, than living a more active life. 

In fact, a phrase used often by physical therapists – “movement is medicine” – most often holds true. 

Unless someone has other underlying conditions that make running difficult or which cause more wear and tear on the muscles and joints – such as bad form or overtraining – runners can rest assured that recreational running is safe on the knees and joints. 

What About Common Running Injuries? 

That’s certainly not to say runners are immune to pain and injury. Issues like runner’s knee, shin splints, Achilles and foot pain, and so on are experienced by thousands of runners every year. 

These conditions, however, are often due to issues such like bad running mechanics, muscle imbalances, improper footwear, overexertion, or not enough rest and recovery between workouts. 

Physical therapists regularly work with runners of all ages and levels to identify these underlying causes of pain and injury. Through professional running and movement assessments, as well as a physical examination of affected areas, PTs can pinpoint, then address, the true sources of the pain. 

They can can then ensure the safety and longevity of runners through one or a combination of strategies, like strength and flexibility exercises, the establishment of better running mechanics, new running shoes/insoles, or the development of a more individualized exercise regimen. 

The post Will Running Damage Your Knees? Studies Say No. appeared first on Blue Rock Physical Therapy & Wellness.