Take the Pain Out of Your Holiday Travels

The time of year for family get-togethers and travels are approaching. Prolonged sitting can have a negative impact on our hips and back resulting in increased pain, poor posture, and faulty movement mechanics that results from muscles that become short and tight due to being stuck in the same position for a long time. I recommend standing at least once an hour during your travels when possible or performing some gentle stretch or strengthening exercises while remaining seated.

Czech Physician; Dr. Vladimir Janda developed the concept called “Lower Cross Pattern” in the 1940’s that states prolonged sitting as a contributing factor for increased tightness of the hip flexors and hamstrings. Many of those hip flexors either have a direct attachment to our lumbar spine or contribute to that stuck sensation in our hips. Inversely stretching those tight muscles could provide some relief. The most impact to maintaining optimal muscle length can be achieved through strengthening the glutes aka “butt muscle” to aid in keeping the hamstrings and hip flexors at their proper length.

The following can be performed onboard an airline during your holiday travels:

Standing

Quad Stretch

Ankle Pumps

Seated Marches

Trunk Rotations

Chesapeake Bay Aquatic & Physical Therapy can benefit you with:

  • Manual therapy and joint mobilizations
  • Active & passive release technique
  • Trigger point dry needling
  • Stretching without aggravating your lower back
  • Strengthening to optimize proper muscle length

Please call our front desk at (301) 498-2212 for more info on how Chesapeake Bay Aquatic & Physical Therapy can help prepare you for next holiday travels.

Were you sent to PT or are you coming to PT?

We are going to get a little brainy today rather than physical.

There are stages to making a life change:

  • Precontemplation
  • Contemplation
  • Action
  • Maintenance
  • Relapse/Termination

Let’s talk about each one individually and how it applies to you and your success in physical therapy.

Precontemplation

This is the stage where you aren’t in pain necessarily or if you are it doesn’t bother you enough to seek out treatment or wonder if there is something you could or should do something about it.

Contemplation

This is the stage where you think about how you are in pain or you can’t do something as easy and you begin to think about what you should do.

Action

You’ve decided to talk to your doctor about your symptoms and your doctor provides you with a referral to PT.

This is where the big question comes though: Are you coming to PT or are you being sent to PT?

What’s the difference between these two options?

  • Those who are sent to PT may feel like their symptoms or treatment is out of their control and that it is up to the medical system to improve them.
  • Those who come to PT may feel that even though their symptoms may be severe they want to work with their PT and the medical system to improve their outcomes.
  • If you feel like you are being sent to PT that train of thought can change, you’ve already taken action to begin improving your circumstances. You may have had symptoms for a long time.

and so making the leap to change can take a long time too. Don’t fret, your PT is there to help you.

Maintenance

This is where everything you and your therapist did comes together as a plan to help you to continue to improve. This may be exercise, dietary modifications, new specialists, you name it. But it’s up to you to keep up the good work!

Sometimes people may need PT for a brief check-in, and we would much rather see you a few times a year if you need a little help to get back into your routine or to help progress you into your next best steps. (Ask about our wellness program)

Termination/Relapse

Now I didn’t pick these words because they sound like failure.

Let’s start with what termination could mean.

  • You’ve stopped the exercises your PT recommended because you found a different activity or set of exercises that you enjoy more.
  • You’ve stopped your diet because you managed to lose the weight you wanted to and feel happy in the place you are and now feel comfortable with making smarter food choices. This helps us move into relapse.

Let’s use the previous example that you have lost weight and feel confident in your new body but the holidays are approaching and winter is coming. You pack on a few extra pounds that nobody intends to put on. Have you had a relapse? Sure, just a small one and returning to your smarter choices fixes that quickly.

A different way to think about a relapse is when your symptoms come back and you think to yourself, ‘I haven’t done my exercises in a while.’ And once you do them your symptoms improve.

Regardless of where you, a friend, or family member are in the process CBAY is here to help you get back to work, play, and recover.

Osteoarthritis

OSTEOARTHRITIS: WHAT IS IT AND HOW CAN PHYSICAL THERAPY HELP?

Osteoarthritis is a progressive, degenerative joint disease affecting the articular cartilage of the bones. The articular cartilage is a tissue that provides a cushioning effect at the ends of the bones that forms the joint, making the movement of the joints smoother and easier. Osteoarthritis is known as OA or the “wear and tear” of the joints.

Osteoarthritis manifests pain and stiffness of joints. Usually, it affects the weight-bearing joints of the body, such as the knees and the hips. However, it can also affect the spine and the small joints of the hands and feet. Other signs and symptoms of OA include:

  • Swelling of the joint
  • Grinding, Clicking, Cracking sounds during joint movements
  • Inflexibility
  • Aching of joints
  • Weakness of muscles around joints
  • Difficulty doing functional activities, such as walking, due to

Aging is one of the risk factors in osteoarthritis. According to the American College of Rheumatology, OA mostly affects middle-aged to elderly individuals. It is considered to be a disability in the elderly population. Additionally, people’s weight plays a factor in osteoarthritis. Obesity can increase the risk of having OA as extra weight increases the stress placed on the joints. Moreover, an individual can also have osteoarthritis if other members of their family have OA as well. Lastly, trauma to the joints from overuse can cause OA as well.

Unfortunately, osteoarthritis does not have a cure, but it can be treated in order to delay the progression of the disease, and physical therapy is one of the treatments! How can physical therapy help individuals with osteoarthritis?

1. It can help to increase the range of motion of the affected joints since osteoarthritis can cause stiffness of the affected joints

2. It can teach and help patients with OA to strengthen the muscles that support the affected joint.

3. It can help to improve the balance of individuals. In OA, balance is affected due to muscle impairment/weakness, decreased function of the joint, and decreased mobility.

If you are suffering from osteoarthritis, what are you waiting for? Chesapeake Bay Aquatic and Physical Therapy can help you!

Sources: https://www.rheumatology.org/I-Am-A/Patient-Caregiver/Diseases-Conditions/Osteoarthritis
https://www.cdc.gov/arthritis/basics/osteoarthritis.htm

Heat vs Ice

One of the biggest questions we can get as physical therapists is “should I use heat or ice”? There are a few key things that can help you choose the best method for your pain or injury.

When you have an acute injury (less than 6 weeks old) ice is the way to go in order to constrict blood vessels which will help decrease pain, limit inflammation and minimize bruising. You definitely do not want to use heat new injuries because this can cause more inflammation and swelling which can delay proper healing.

On the other end of the spectrum, if you have an older injury or lingering pain (older than 6 weeks) then heat is OK. Heat increases blood flow to the area which aids in relaxing tight muscles and decrease aching in the joints. These benefits can also be helpful to improve range of motion which assists you in getting back to a more normalized routine.

There are instances where you can use both. For example, heat is beneficial prior to stretching or performing light exercise such as your home exercise program. When you are finished you can use ice to help prevent flare ups or inflammation that may occur. Another situation where a combination of heat and ice is useful is muscle strains; like new injuries, it is best to begin with ice to ease inflammation. When that initial inflammation or swelling has subsided, heat can be beneficial to help ease any stiffness or tightness in the muscles.

In summary, ice is great for new injuries or pain when there is inflammation and swelling present in order to minimize this. Heat is best when there is stiffness and tightness to help relax the muscles. Both work well for pain. Ask your therapist if you have any questions or concerns about which method is best for you!

Cervicogenic Headaches

By definition, cervicogenic headache is “referred pain (pain perceived as occurring in a part of the body other than its true source) perceived in the head from a source in the neck”. People with cervicogenic headaches often have a reduced range of motion of their neck and worsening of their headache with certain movements of their neck or pressure applied to certain spots on their neck. The headaches are often specific to one side and at times pain may radiate from the neck/back of the head up to the front of the head or behind the eye.

What should I do if I suffer from these headaches?

The first line of treatment for cervicogenic headaches is PHYSICAL THERAPY!

Helpful Tips About Cervicogenic Headaches

  1. Origin of these headaches often occurs from neck injuries such as:
    1. Muscles Strains/Sprains
    2. Pinched Nerves
    3. Cervical Disc Herniations
    4. Arthritis
  2. Your posture throughout the work day and office set-up may be the thing to blame! Common workplace causes include:
    1. Bad posture (rounded shoulders, forward head posture or prolonged neck flexion) - Bad posture can lead to increased muscle tension in your shoulders and neck, which is one of the most common causes!
    2. Arm Rests that are too high  - Your elbows should rest comfortably at 90 degrees if using the arm rest of your work or office chair
    3. Low Computer Monitor Height - Computer monitors should be at eye level or no more than 10 degrees below horizontal)
  3. A combination of soft tissue mobilization and therapeutic exercise can be the solution!
    1. Soft tissue mobilization (STM) can help relieve muscle tension in the neck that could be contributing to the pain referral. Increased muscle tension can “tug” on the fascia that encompasses your skull, in addition to possible compression of nerves located at the base of your skull.
    2. Combining STM with proper stretching and postural muscle strengthening has been proven to reduce severity and frequency of these headaches, leading to improvements in overall function and quality of life!
    3. According to a recent study, 72% of patients had achieved a reduction of 50% or more in headache frequency at the 12-month follow-up after participating in a program of therapeutic exercise and manipulative therapy, and 42% of patients reported 80% or higher relief of some sort.

Chronic Disease vs Wellness

Do you know how much we spend on healthcare in the United States?

Per the CDC 90% of our $3.8 trillian health care expenditure is related to chronic and mental health conditions. You can read more about this at

https://www.cdc.gov/chronicdisease/about/costs/index.htm

The most commonly listed chronic conditions and their yearly costs include

Heart Disease and Stroke $325 billion
Cancer $174 billion
Diabetes $327 billion
Obesity $147 billion
Arthritis $304 billion
Alzheimer’s Disease $159-$215 billion in 2010
$379-$500 billion by 2040
Epilepsy $8.6 billion
Tooth Decay $45 billion

 

Our medical model is slowly shifting to placing greater emphasis on prevention and being proactive about treating these issues rather than reactive.

Why is that?

$3.8 trillion is an astronomical number. However, in a recently published study ( https://www.researchgate.net/publication/7883301_A_Cost-Benefit_Analysis_of_Physical_Activity_Using_BikePedestrian_Trails) for every $1 that was invested into a bike trail almost $3 was saved on medical expenses and that the cost savings varied from $1.65 to as high as $13.40!

That’s an incredible return on an investment that got folks moving a little more!

At this point most of us have heard that reducing our risk for these conditions is tied to regular exercise and a healthy diet.

But where do you start?

As Physical Therapists we can guide you into a total program that covers the domains of general fitness/wellness:

  • Cardiovascular Endurance
  • This is your overall heart health
  • Muscular Strength

Can you lift one big basket of laundry?

  • Muscular Endurance

Can you fold all the laundry without getting tired?

  • Flexibility

How much motion does each part of your body have?

  • Body Composition

How much fat your body has versus everything else (muscle, bone, organs)

  • Men: 18-24% is normal
  • Women: 25-31% is normal

The best part is we can start with you during your rehab!

We also offer a wellness program where we can sit down and figure out what works best for you to improve your general wellness after you have recovered.

Even though it is cold outside and we are still staying safe at home there are things we can do to help you get on track today for a better tomorrow.

We also understand that not everyone wants to go to the gym for a variety of Non-COVID reasons and that sometimes we need someone to nag us to exercise.

We can help you with your nutrition questions as well!
We can go over the basics with you and help you review some of the choices you made but we can’t provide you with the best nutrition plan for you but we can help you find an expert who can work with your individual needs

What do you think would help you reach your goals the most?
Workout videos put together by our Therapists that you can follow along at any time?
Live group exercise classes over video chat?
Video seminars discussing various nutrition and exercise topics?
A weekly group e-meeting to discuss your successes and challenges to improve your overall fitness and wellness?

We’re open to other suggestions!

If this is of interest to you then let us know! Comment, Like, and Share so we can know how to best serve you beyond your rehab needs

Know Your Meds

By Charles Cox PT, DPT
Bowie

According to the Georgetown Health Policy Institute, 66% of all adults in the United States are on a prescription drug.  That number should surprise you!  Even more surprising is how many prescriptions are filled annually as the relative age increases.  The average number of annually filled individual prescriptions for those aged 65-79 is 20 medications!  Considering these high numbers of medications, it is important that individuals taking multiple medications educate themselves on the effects of the medications they are taking on their bodies and how the medications interact.

Prescription for using medical drugs for different ages, gender, ethnicity and etc.

There are a few basics that anyone can learn and grasp which will help you, your prescribing physician, and your pharmacist decide which medications are right for you.  Being on 4 or more medications is called “polypharmacy” and it is imperative that individuals who are in this category understand the basic concepts to protect themselves and maximize their health outcomes!

The body processes, stores, and excretes medications in different ways and it is important to know the differences.   The primary thing to know is the difference between water-soluble and fat-soluble medication.  This basically refers to how the medication is metabolized, transported, and stored.  Knowing this may help with better understanding intake schedules which is important for safe consuming since not all medications are metabolized at the same rate!  Taking a drug too soon or too late can be detrimental to your health, so a schedule can optimize your outcome and prevent adverse effects!

Another important aspect of taking medication is to be aware of adverse side effects, most importantly allergic reactions.  Anaphylaxis is your bodies allergy response to a medication that it deems as a threat to your body, so it kicks your immune system into high gear to protect at all costs!  This would be great if it were not life threatening, which is why it is important to recognize these signs before things become worse!  Signs and symptoms of anaphylaxis you should watch out for when starting a new medication include swollen tongue, airway constriction, weak and rapid pulse, and skin reactions such as pallor or rashes.  If you have any of these signs you should call your doctor right away!

Being a responsible consumer and educating yourself about the medications you take is important in being safe and optimizing your health.  Remember to follow your doctor’s and pharmacist’s directions regarding when, and how often to take your medications. If you have questions you should always ask!  Also remember that the best medication you can take is physical activity because of the amazing effects it has on all aspects of your health!  If you are looking for somewhere to get started, a Physical Therapist can help guide you through the process and collaborate with you on a plan of care that is tailored to your specific and individual needs!

Sources: https://hpi.georgetown.edu/rxdrugs/

Don’t Forget Self-Care During the Busy Holiday Months!

The holiday season is a time of busyness and giving for most. There is so much cooking and gift buying to do! Spending time with loved ones might look different for most this year, so it is all the more important to stay on top of mental and physical well being. Here at Chesapeake Bay Aquatic & Physical Therapy, we care about our patients and about providing customized, caring service. So, grab a cup of tea and a crab cake and take some notes on ways to practice self-care this holiday season!

Think Outside the Box

This year has brought a lot of different changes to most people’s lives. That does not mean self-care during this socially distant time needs to stop. It is essential to prioritize your health and physical well being. Take a step back and try to rethink some of your everyday routines. Self-care doesn’t necessarily have to be expensive or time-consuming. Self-care may look like journaling about your day, baking some delicious festive treats or staying consistent with your physical therapy appointments. We at CBPT focus on a holistic approach to treating patients and bring together a variety of therapy specialists to form a plan right for your physical needs and goals. Not deviating from the plan your physical therapist and you have created is key to a healthier, more mobile you!

Be Mindful

The mind is a powerful wonder to behold. It is crucial to practice self-care to maintain whole being wellness, this includes checking in on your thoughts and emotions. Sharing how you are truly doing is not always the easiest. Good self-care can look like calling up a friend to catch up or even consider meeting with a licensed therapist if that feels like the right avenue for you. Meditation can seem daunting but setting aside a few minutes to take some deep breaths and slow your thoughts down can make a world of a difference. Sitting still not your thing? If your physical therapy allows it, consider a stroll around your neighborhood or town. Observe your surroundings, you might just see something you’ve never noticed before!

Throw Some (Epsom) Salt on It

Epsom salt is often an understated tool in physical therapy and self-care in general. Many people are deficient in magnesium, a mineral crucial for healthy stress management and quality sleep. Used for hundreds of years, Epsom salt has been touted as a transdermal source of magnesium when mixed in with a warm bath. Sprains, bruises, sore muscles are a few of the ailments this inexpensive mineral can alleviate. If you are experiencing major pain or discomfort, it is best to contact your physical therapist or primary physician.

Don’t Judge a Book by Its Cover

Finding some solitude time to unwind and read is severely overlooked as a relaxation method. After a good physical therapy session, sitting down to a cup of chamomile tea and an intriguing book can do wonders for the mind, body and soul. Stress can lead to heart problems, anxiety and high blood pressure. In a study done at Emory University, it was found that reading a novel can create new neural pathways in the brain. Strengthening the brain and winding down from a long day of remote working? A win, win situation.

Here at Chesapeake Bay Aquatic & Physical Therapy, our team of experienced therapists is waiting to help you meet your wellness goals. Whether you’re having issues with balance or chronic pain, we are here to assist you with compassion and care. Self-care is as important as physical exercise and proper nutrition. Try out some of the tips in this article and then give one of our five state-of-the-art locations a call to set up the start of your holistic wellness journey!

Make Hip Exercises Part Of Your Regular Exercise Routine

Hip Hip Hooray!

There are over 20 muscles that cross the hip, including the abductors (in the outer thigh), the hip flexors (in front), and the abductors (in the inner thigh), yet strangely enough, these muscles are often ignored in strength training routines. The results of neglect can be serious; when hips are tight, they can affect everything from our ability to bend forward, to overuse of the spine. By performing exercises that stretch and strengthen our hips, we can avoid pain and injury, improve motion and circulation, and release energy. These are just a few reasons why we should make hip exercises part of our regular exercise routine.

STRETCHES:

IT Band StretchHip Exercise IT Band StretchPsoas StretchHip Exercise Psoas StretchAdductor StretchHip Exercise Adductor Stretch

EXERCISES:

Straight Leg Raise FlexionHip Exercise Straight Leg Raise Flexion part 1Straight Leg Raise FlexionHip Exercise Straight Leg Raise Flexion part 2Resisted side lying clamsHip Exercise Resisted Side Lying Clams part 1Resisted side lying clamsHip Exercise Resisted Side Lying Clams part 2Ball SqueezeHip Exercise Ball SqueezeBridgeHip Exercise Bridgeand Kick!Hip Exercise Straight Leg Raise Flexion part 2

Perfect SquatsHip Exercise Perfect SquatsResisted lateral sidestepHip Exercise Resisted Lateral Sidestep

Preventing Falls in the Geriatric Population

Balance Training and Fall Prevention for the Active Geriatric Population

As we age, many changes are happening, including balance, vision, and proprioception that all decrease, which leads to increase risk for falls. Now you may ask, how do we address this? Well that is with balance exercises! A big question amongst people is whether shoes should be worn during these activities. The foot is your mobile adapter, and wearing sneakers takes away from the natural strengthening and stabilizing ability of the foot. Barefoot exercise will help improve balance and alignment. The ability to feel the ground gives you increased proprioception to feel where your foot is being placed and strengthen the foot. Physical therapy can help address balance difficulties and fall risks. Working on strength, center of gravity and proprioception in various planes of motion will help to improve the bodies response to challenges it may endure to your balance. Adding in larger ranges of motion, use of arm and leg motions allows for self-perturbations that allows for increased challenge to balance and increased strengthening and stabilization opportunities.

Yoga and Pilates based exercises are also extremely beneficial for the improvement in balance in many studies – especially for the geriactive population. Improvement in balance and physical fitness with these programs also has been shown to help improve mood states, quality of life, independence in daily activities and fall reduction. Tai Chi addresses orientation and speed of visual tracking, multiple foot placements and moving body in multiple planes, controlling respiration with one breath per movement which all play a role in balance and reducing risk for falls.

Whether you have had a fall, have a fear of falling, or just feel unsteady on your feet, there are many ways to get started with balance training! Get involved in group classes or contact your Physical Therapist!