Who should do Kegels

This is a common question that I hear from patients. Most women and  men can benefit from pelvic floor strengthening by performing Kegel exercises.

 Women should begin pelvic floor strengthening when they are pregnant with their first child and continue to include it as part of their normal exercise program. Pregnancy and delivery are very hard on the pelvic floor muscles and structures and it is important that adequate strength is maintained to stave off pelvic organ prolapse and incontinence. Most of the women I treat for these two issues are under the age of 40. 

That being said, as women age their chance of developing bladder control problems ( including urgency, frequency, and incontinence) rises and it is vitally important that post menopausal  women pay attention to the strength of their pelvic floor muscles and work to build and maintain it.
It is possible for women of any age to have what many refer to as a “weak bladder” This may include leaking a little when you laugh, cough, or sneeze, urinary frequency where you urinate more than 9-10 times a day or urinary urgency where you are unable to  put off going to the restroom once you have the urge to urinate. Anybody experiencing these symptoms can benefit from pelvic floor strengthening and should speak to the physician about starting a strengthening program.

Men can also benefit from improving the strength of their bladder control muscles. Because of the different design, men are less likely to develop incontinence without an underlying pathology. Incontinence after prostate cancer requiring prostatectomy is very common and kegal exercises can make a significant improvement in urinary leakage.  Studies also show men suffering from erectile dysfunction due to venous compromise can correct the dysfunction by participating in a pelvic floor exercise program.

It is important that if you have bladder or urinary problems, or pain, you should speak to your doctor about initiating a  pelvic floor strengthening program. You may require more specific instruction and need to see a women’s health physical therapist.  Pelvic floor strengthening should also include a rest component. So if you begin with 5 second hold, a 10 second rest period should be placed after every hold. 

The Two Exercises Every Women Should Do ( as featured on Oprah.com )

Women's health physical therapists swear these pelvic
workouts help forestall all kinds of female-specific problems.
One's a classic, and the other will forever change how you
look at your watch.

By Corrie Pikul


If you have never felt pelvic pain, a "little spritz" (thank you, Whoopi
Goldberg, for that phrase), or organ prolapse, you probably want to
keep it that way. The best strategy for shaping up "down there"? Yep,
that old standby, the Kegel. We know you've heard this before, but
that's because experts agree that Kegels are the most effective
exercise to improve the muscle tone of the pelvic floor. "After the age
of 35, we lose 5 percent of our muscle mass every 10 years," says
women's health physical therapist Kristi Latham. This reduction
occurs in muscles everywhere in the body—including those in our most
private regions. Here's a full pelvic workout, including Kegels and
"pelvic clocks."

Keep in mind: Just like you wouldn't run sprints with a sprained ankle,
you shouldn't do these exercises if you have a painful pelvic condition
(like vaginismus) without first checking with a women's health physical
therapist.





A Kegel Refresher Course
These wonder clenches can increase sexual arousal, improve your
ability to reach orgasm, help you master control of your bladder and,
says Latham, support your pelvic organs in avoiding dreaded conditions
like prolapse.Fitness instructor: Kristi Latham, PT, CLT, is the pelvic health and
lymphedema program director at Metro SportsMed Physical Therapy
in Brooklyn, New York.

Warm-up: When you're just starting out, it's best to lie down so that
you can concentrate solely on your pelvic floor.

The exercise: Squeeze the muscles around your vagina and anus.
These are the muscles you use to prevent gas from passing, stop the
flow of urine and the muscles that contract during orgasm. Think about
trying to pull the muscles up and in (if your pelvic floor is weak, you will
only faintly feel this contraction). You'll know you're doing these
exercises correctly if you feel the muscles tightening but don't have
movement in your abs or buttocks. Isolate your pelvic floor so if somebody
looked at you while you were doing the exercise, they wouldn't
think you were moving at all.

The routine: For healthy women without symptoms of pelvic floor
impairment, do the following three times per week: 5-second squeeze
followed by a 10-second rest period, 10 times, 3 times per day (30
total). With practice, you should be able to do them while sitting at your
desk or driving.

Advanced:
• Endurance training: Increase hold time and decrease rest time:
10-second squeeze followed by a 3-second rest period.
• Sprints: Add in what Latham calls "quick flicks": Squeeze and
relax 5 times, as fast as you can, followed by a 5-second rest
period. Do 30 per day, 3 times per week (as above).
• Form drills: Try any of the above routines while standing up.
Note: You've probably heard that you should practice Kegels by
stopping the flow of urine while going to the bathroom. Using Kegels
to frequently stop or slow the flow of urine can cause backflow, which
creates infection, and can also disrupt your pelvic muscle coordination.
Most WHPTs discourage practicing Kegels while urinating. Latham
suggests paying attention to how your muscles feel just after urination,
then follow up later with a Kegel to feel the difference between relaxed
and contracted.

Pelvic Clocks





These exercises can improve circulation to the pelvic organs; decrease
tightness, stiffness or congestion from prolonged sitting or standing;
increase pelvic flexibility; improve balance and—not enough for you?—
help you gain a better awareness of spinal stability.
Fitness instructor: Gail Wetzler, PT, EDO, is the owner of Wetzler Integrative
Physical Therapy Center in Newport Beach, California, and
instructor of pelvic physical health courses for the American Society
of Physical Therapists.

Warm-up: Lie on your back to be sure that the back side of the pelvis
has a full range of movement. Bend your knees and keep your feet flat
on the floor. Keep your spine in a neutral position. Imagine that there is
a clock on your lower abdomen, where 12 o'clock is at the bellybutton,
6 o'clock is at the top of the pubic bone and your hip bones are at 9
and 3.

The exercise: Bring the bellybutton down to the spine. This will make
the "clock" tilt, down at the 12 position (bellybutton) and up at the 6
(pubic bone). Move your hip and pubic bones to rotate your clock to
the side so that 3 o'clock hip is lower. Move around the clock, tilting
the pelvis until the 6 o'clock position is lowest. Continue around the
clock, hitting every number, until the 12 position is again the lowest
position. Repeat two or three times, then reverse to repeat the cycle in
the opposite direction, two or three times.

The routine: For healthy women without symptoms of pelvic floor
impairment, the clocks should be done once per day to keep the pelvic
girdle in shape. Those experiencing movement restrictions can try
these two times per day (a.m. and p.m.).

Advanced: Vary up the routine each day: Try going from 1 o'clock to
neutral, then 2 o'clock to neutral, and continuing like that around the
clock. Wetzler suggests repeating one movement, such as 4 o'clock
to 5 o'clock, five to six times "to really feel the pelvic activity."

Elle sweden

This morning I answered questions for readers of Elle sweden. Sofia Hedstrom is a running and fashion blogger for the site and we discussed readers questions about running injuries, pregnancy and exercise, and pelvic floor strengthening. Google will translate the blog for you. You just need to click "translate" in the top right had corner of the page.  Enjoy!
http://sofiaspringer.elle.se/knipovningar/?show=comments

Can your Knee Pain be a Result of Weak "Cheeks"?

Knee pain is a common complaint among female runners. Most of the time it is assumed that the area of pain is also the origin of pain. However, this is frequently not the case and it is important that we look at the big picture. Weak "cheeks" or gluteus and hip external rotator muscles play a large role in knee pain production in females.



Because females are built with wider hips the knee joint does not fall directly below the hip socket different pressures are dispersed thru the knee joint when compared to men. The angle that is created between the hip socket, knee cap, and shin bone make up what is called the Q Angle.





Picture from: smartfeetsavannah.com





Picture from:jmaxfitness.com


You can see from the picture that the Q angle can also be thought of as the degree of "knock knees”. Due to this natural alignment, women are predisposed to abnormal pressures on the knee. To normalize pressures, strong muscles are necessary at the hips to stabilize the knees. These muscles primarily include gluteus maximus whose main function is to pull the thigh back and away from the body, and the deep 6 external rotators. The rotators are responsible for rotating the thighs and knee outwards. These two groups of muscles create movements in the direction opposite the pull of the Q Angle providing fewer abnormal forces on the knees.



Weak "cheeks" can cause:

·         Patellar femoral syndrome

·         Lateral tracking or dislocation of the patella

·         IT band syndrome

·         Over pronation in the feet

·         ACL tears

The larger the Q angle, the more likely you are to experience an injury. New mothers are also more susceptible to these types of injuries due to hormone induced ligament laxity.



In addition to regular stretching after a run, it is important to strengthen the glutes and deep external rotators as well. Below are a couple ideas for doing just that.

Bridge with knee straight and rotated out

Clam Exercise

Physical Therapists Help People of All Ages Avoid Sports Injuries

Playing sports safely is crucial to avoiding injuries that can keep you sidelined, say physical therapists from the American Physical Therapy Association (APTA).

Despite the documented health benefits of physical activity, such as improved cardiovascular endurance, muscular function, and self-esteem, the potential for sports-related injuries exists. Because physical therapists are experts in restoring and improving motion, they are uniquely qualified to help people reduce their risks for various sports-related injuries.

Foot Pain in Runners
Physical therapists can provide a detailed analysis of your running style, often using a treadmill with special video equipment. Many physical therapists have advanced skills in prescribing proper footwear and orthotics.

To reduce the risk of running-related foot pain, physical therapists suggest starting slowly and increasing your runs in increments, in both distance and speed. Consider incorporating other types of endurance exercises to give your feet a rest and bring better balance to your fitness routine. Individuals with stiff feet and high arches typically need more cushioning in their shoes; those with highly flexible feet (usually low arches) often require a stiffer shoe with more support and control.

Bicycle-Related Injuries
Bicycle-related pain and injuries are commonly associated with poor bike fit. To help minimize the risk of injury, physical therapists recommend frequently changing your hand position and keeping a controlled but relaxed grip on the handlebars. When pedaling, keep your knee slightly bent at the bottom of the pedal stroke and avoid rocking your hips.

Knee pain is common when bicycling. This can be caused by a saddle that is too low, pedaling at a low speed, using quadriceps muscles too much in pedaling, or muscle imbalance in the legs. Neck pain, also common, may also be caused by poor handlebar or saddle position. Lower back pain may be caused by inflexible hamstrings, low cadence, using quadriceps muscles too much in pedaling, poor back strength, and too-long or too-low handlebars. To help ensure safety, physical therapists urge cyclists to wear a properly-fitted helmet and use a headlight, bike reflectors, and reflective clothing.

ACL Tears
An anterior cruciate ligament (ACL) tear is an injury to the knee commonly affecting soccer players, basketball players, skiers, gymnasts, and other athletes. Extensive research on ACL tears has been conducted with female collegiate athletes because women are 4-6 times more likely to have this injury. Physical therapists can help design a preventive exercise program that improves balance, strength, and sports performance and can help correct faulty technique in jumping, landing, cutting, and running.

Pitcher’s Elbow
Pitcher's Elbow is a chronic inflammation of the growth plate of one of the bones of the elbow, which causes pain and swelling inside the elbow. Little Leaguers who continue to pitch through the pain can eventually cause the growth plate to separate from the bone, requiring surgery to re-attach it. Youth baseball players are at greater risk because their elbows (bones, growth plates, and ligaments) are not fully developed and are more susceptible to overuse injuries.

Risk factors that contribute to elbow pain include pitching too many games, throwing curveballs and breaking pitches, and improper mechanics. Physical therapists can help young players prevent overuse injuries by teaching proper throwing mechanics and exercises to stretch and strengthen the arm. Factors that help prevent pitcher’s elbow include being physically fit, not being fatigued when throwing, adhering to pitch count guidelines, and not playing the positions of both pitcher and catcher for a team. A strengthening program focused on the posterior shoulder may also minimize risk.

Concussion
Concussion is a brain injury that occurs when the brain is shaken inside the skull, causing changes in the brain's chemistry and energy supply. Anyone exhibiting signs, symptoms, and behaviors of a concussion should be prohibited from further play or participation until he or she can be evaluated by a physical therapist or other qualified health care professional.
A physical therapist can provide a thorough evaluation and may prescribe specific exercises and treatment to reduce or stop dizziness and improve balance. Since neck injuries are common with concussion and can result in headaches and some forms of dizziness, a detailed examination of the neck by a physical therapist can help determine whether treatment to this area is needed.

For more information about how physical therapists can prevent and treat these and other sports-related injuries, please visit www.moveforwardpt.com.


Source: Article above provided by the American Physical Therapy Association www.apta.org

At Fauquier Hospital Outpatient Physical Medicine and Rehabilitation we have highly skilled, experienced clinicians who have a multitude of certifications and skills to treat your sports injuries. If you live in northern Virginia and would like more information to see if you may benefit from physical therapy, please call 540-316-2680to speak to a physical therapist. Or if you prefer to submit an inquiry via email, click on the button below.

Back to School...the Most Wonderful Time of the Year!

© Susan Leggett Dreamstime.com

When I was still in school, I remember that Staples commercial that would come on around this time of the year. Remember the one that had the elated parent shopping for school supplies, as the children are grim-faced, clearly not happy about the end of summer? I dreaded that commercial as a student! Staples used the holiday-themed song by Andy Williams, “It’s the Most Wonderful Time of the Year” which, while clever, made me cringe at the thought of returning to school even more. Go here to reminisce and check out the commercial:

http://www.youtube.com/watch?v=mPIIMbG9R4w

No matter how much cringing they may do, children are returning to school this fall. This is a good time for parents and teachers to observe how children are handling the demands of the classroom and homework. If you notice handwriting difficulties, poor cutting or coloring skills, difficulty with organizational skills, or decreased attention, it may be helpful to bring these concerns to your child's pediatrician and ask for a referral to occupational therapy.

Pediatric occupational therapists at Fauquier Health can offer support to your child if they are having difficulties in areas of both school and home. If your child already receives occupational therapy in the school system, we are able to work in conjunction with their IEP and provide them with supplemental occupational therapy services consistently each week. This has the potential to help them improve at an even faster rate!

On the other hand, many children may not qualify for school-based occupational therapy but still have difficulties that lie within the realm of occupational therapy. As an outpatient facility, our pediatric occupational therapists at Fauquier Health have a broader area of practice than school-based therapy, as the skills we work on are not limited to the school setting. We have the potential to address school-related needs in addition to other skills your child may need help with, such as self-care, coordination, strengthening, etc.

Written by one of our pediatric occupational therapists: Justine Davis, MSOT, OTR/L.

If you feel your child would benefit from occupational therapy & would like to learn more, please give us a call at 540-316-2680. Or to submit an inquiry via email, click on the button below.
We wish you and your children a happy back to school day!

Physical Therapists can help young athletes prevent Pitcher's Elbow

© Sonya Etchison Dreamstime.com



Pitcher's Elbow

Pitcher's Elbow, also known as medial epicondyle apophysitis, is a common injury that occurs among young baseball players. Caused by "overuse" and "repetitive motion," Pitcher's Elbow causes pain and swelling inside of the elbow, and can limit one's range of motion.



Causes

The forceful and repetitive nature of overhand throwing for baseball players (pitchers in particular) can cause inflammation of the growth plate inside the throwing elbow, causing Pitcher's Elbow. Adolescent baseball players are most likely to experience this injury because their elbow structure (bones, growth plates, and ligaments) is not fully mature or developed. The following risk factors contribute to Pitcher's Elbow:



Age

Young baseball players (particularly between the ages of 9 and 14) are at greater risk because their elbow joint (bones, growth plates, and ligaments) are not fully developed and are more susceptible to overuse injuries.

Pitching too many games. The number of games pitched should be carefully monitored and the league's pitch count rules followed. Research has proven that overuse in baseball contributes to injuries such as Pitcher's Elbow.1 If pain occurs before pitch count limit is reached, the player should stop immediately. Rotating pitchers within games is a good idea to ensure adequate rest is given to each pitcher.

Curveballs and breaking pitches. Both of these types of pitches appear to put more stress on the growth plate than other pitches.2 These pitches should be limited, especially in players between the ages of 9 and 14.

Improper mechanics. Improper throwing mechanics can put undue force on the elbow joint. Proper throwing mechanics can help a young player avoid unnecessary injury and develop proper technique that improves their game.





How a Physical Therapist Can Help

Physical therapists are experts in restoring and improving mobility and motion in people's lives, and eliminating pain. For young baseball players, this means a physical therapist can work with you to help prevent Pitcher's Elbow from occurring, and recover if it has occurred.



In addition to following the guidelines for pitch counts and recommendations for rest, a physical therapist can help baseball players prevent the occurrence of Pitcher's Elbow by teaching them stretching and strengthening exercises that are indivualized for their specific needs. Everybody is different, which means Pitcher's Elbow may occur for different reasons for each person. A physical therapist can help a player recover, by designing an individualized treatment plan to regain range of motion, flexibility, and strength.



1Fleisig et al: am J Sports Med 2011

2Lyman et al: Am J Sports Med 2002

If your child has had a sports injury and you feel he or she may benefit from physical therapy, please call us at 540-316-2680, or submit an email inquiry by clicking on the button below.

For further information about physical therapy, or to locate a physical therapist in your area, please visit the American Physical Therapy Association website: www.apta.org

A Night with My Physical Therapy Classmates

It was 14 years ago since I graduated from college.  I remembered my college years when we went out for dinner together with my old classmates from our physical therapy college years.

How come we were reunited after 14 years?

 

I was roaming around SM Naga to buy some stuff at Ace Hardware when I come to see the wife of one of my classmates in college.  I recognized her coming down from the escalator (I was going up to the mall’s second floor).  I begun with, “Is Dennis here in Naga? Please say hello to Dennis for me.”  She smiled as the escalator brought them down.

I was at the hardware when I recalled that I have to go to the nearby ATM machine to withdraw some money for my stuff.  Going to the ATM machine, I saw Dennis in front of a laboratory clinic beside the machine.  “Padi, kumusta?” I greeted him in Bicol and told him that I just saw his wife awhile ago (whom just went out from the lab clinic).  “Who’s going inside there?”  I asked.  Anyways, the conversation between me and Dennis went on as he told me about how he had failed twice in the NPTE (National Physical Therapy Examination) and how he passed the Physical Therapy Assistant examination in the States.  He also told me about the content of the examination and so on.  Then, he told me that he was planning to meet some of our classmates too one of these days.  I gave him my number and then he told me that he will just text me when the date will be.

I received a text from Roel (another college classmate of mine who is teaching at our alma mater’s Physical Therapy Department).  He told me that Dennis had asked him that we will meet that night for some get together.  After that, Dennis texted me about the plan.  They fetched me at around 8:00 pm that night from our house.  We fetched another classmate of ours, Tong and suggested to dine at Gerry’s Grill in the mall.

Roel, Tong, Dennis and Me at Gerry's Grill, SM Naga

It was a good dinner at Gerry’s Grill.  We let the waiter took some pictures and we continued to exchange stories about us and our families.  Dennis, as a ‘balikbayan’ from the States told us how he acquired his US citizenship, how physical therapists are in demand in the States and many more.  We left Gerry’s happy.  The night is still young; we decided to go to a bar nearby.  We had some beer and ‘pulutan’ and then the ‘kurumustahan’ and story-telling went on.

Good company

It was good to hear that as a Filipino physical therapist, Dennis demonstrated mastery of his craft with other races in his work.  He told us how he was also amazed by an old American physical therapist that he was assisting in treating his patients.  How he uses techniques that he had developed over years of physical therapy practice.  That there are PT techniques that weren’t taught in college, which are just learned upon scrutinizing the PT reviewers and the PT books or assisting other physical therapists.  That being a physical therapist is envied by some of his neighbours in their place.  That, if we want to go to the States, we should see to it that we pass the TOEFEL and the NPTE.  That it is much better to have an agency for the employers trust these recruitment agencies.  The examination in the States as compared to Philippine PT examination is much easier, say more practical questions are being asked in the test.

I thought his experience in the Middle East as physical therapist made his journey to the United States much easier.  And having a wife which is a nurse added to the fast processing of their papers too.

Well, we had a good time.  Thanks for our ‘balikbayan’ classmate, Dennis.  We had enough of information from him.  Someday, when we are the ones who will need to process our papers to work abroad, we are equipped from the information he had given us.

Good luck!

Physical Therapy Offers Tips to Golfers Coming Back from ACL Surgery

© Hannelas Nicolas Dreamstime.com

Strength, Fitness, and Flexibility Are Key Factors to Recovery and to Avoiding Future Injuries

The American Physical Therapy Association (APTA) offers consumers information on what to expect regarding recovery from this major knee surgery.

APTA spokesperson Bud Ferrante Jr, PT, OCS, MTC, who works with both professional and amateur golfers at his private physical therapy practice in Carmel, CA, says that full recovery from ACL surgery typically ranges from six to eight months when the ligament is completely healed. "Of course, every individual is different," says Ferrante. "A typical golfer post ACL surgery could be back on the golf course as soon as six months following surgery -- if the golfer works with a surgeon and physical therapist and follows the plan of care."

Ferrante notes that the first week post-surgery is mostly about controlling swelling, pain, and getting patients to start moving as soon as possible. "Individuals who undergo surgery often use crutches for the first week following surgery to limit the weight-bearing on the knee and then progress to one crutch or a cane," said Ferrante.

Physical therapy starts immediately after surgery, several times a day at first, beginning with very gentle knee range of motion exercises, notes Ferrante. Depending on the extent of the swelling, a physical therapist will then work with patients who undergo surgery on progressive range of motion exercises that focus on regaining any lost knee motion. Once the knee is healed, the physical therapist would work on helping the patient strengthen the muscles around the knee, including the hamstring, and quadriceps muscles.

"The most important thing following ACL surgery is that patients avoid any type of twisting motions of the knee and not overdo the activity in the first few weeks of healing. The knee takes about four to six weeks to heal. If swelling increases, this could impede recovery," said Ferrante. Post-surgical ACL patients need to be careful going down stairs and to avoid certain exercises such as knee extensions.

How to Avoid ACL Surgery

APTA says that awareness of proper posture and the importance of fitness and flexibility are just as important for weekend golfers as they are for the pros. Golfers should have access to a physical therapist who can assess their physical abilities and provide individualized training programs that address musculoskeletal balance, body mechanics, strength, posturing and cardiovascular fitness.

Just as in professional tennis, there has been a significant increase in injuries among professional golfers, primarily because the game has changed so drastically and training has become so intense. According to APTA, it is now the norm, not the exception, for professional men and women golfers to work with physical therapists on improving these factors. But, warns APTA, it is vital that these programs be tailored to their individual skills.

Professional golfers make it look easy, but the golf swing is actually one of the most difficult and complicated movements in all of sports, requiring stability in some joints and flexibility in others. Having proper motion, strength, and function throughout the swing play a large role in preventing injuries. The payoff of a better swing is a more accurate ball strike, greater distance, and reduced stress on the muscles and joints.

Consumers can learn more about how physical therapists can get them back on the green as well as how to "Find a PT" by going to http://www.moveforwardpt.com/.

Physical therapists are health care professionals who diagnose and manage individuals of all ages who have medical problems or other health-related conditions that limit their abilities to move and perform functional activities in their daily lives. Physical therapists examine each individual and develop a plan of care using treatment techniques to promote the ability to move, reduce pain, restore function, and prevent disability. Physical therapists also work with individuals to prevent the loss of mobility by developing fitness- and wellness-oriented programs for healthier and more active lifestyles.

The American Physical Therapy Association (www.apta.org) is a national organization representing physical therapists, physical therapist assistants, and students nationwide. Its goal is to foster advancements in physical therapist education, practice, and research.

If you live in northern Virginia and would like more information to see if you may benefit from physical therapy, please call 540-316-2680 to speak to a physical therapist. Or if you prefer to submit an inquiry via email, click on the button below.

Germinate Your Garden & Your Health This Spring

APTA Offers Tips for Pain‐free Gardening

© Alexey Stiop Dreamstime.com

As Americans anxiously await the arrival of spring’s milder temperatures, many are also looking forward to springing back into the garden. A place where plants, veggies and flowers thrive, a garden is also where people of all ages, fitness levels and shades of green thumb can enjoy physical activity. As with all types of exercise, there is a risk of injury if done improperly. According to the American Physical Therapy Association (APTA), it is important that gardeners take a health‐conscious approach to both prevent injuries and reap the health rewards of gardening. “Many gardeners injure themselves because they don’t view gardening as a workout,” says APTA spokesperson Mary Ann Wilmarth, PT, DPT. “Gardening is a strenuous activity and it is very easy for people to overdo it, especially for seniors or those who have pre‐existing conditions, limited mobility or who are normally inactive.” Common gardening tasks, such as digging, planting, weeding, mulching and raking can cause stress and strain on muscles and joints, primarily in the shoulders, back, neck and knees. APTA recommends the following tips to minimize the risk of injury:

• Warm up before you begin. Get your heart rate up by taking a 10‐minute walk followed by some stretches for your upper and lower back, neck, arms and legs. Roll your shoulders back in a circular motion and slowly move your head from side to side a few times to loosen up.


• Don’t overdo it. Be mindful of how your body feels. If you experience an aching back or neck, then slow down and stretch or stop and switch to a different task.


• Use a garden cart or wheelbarrow to move tools and heavy planting materials.


• Don’t kneel on both knees. Keep one foot on the ground to give your back more stability. If you have to kneel, use knee pads or a pillow to absorb some of the pressure.


• Change positions and take frequent breaks to avoid stiffness or cramping.


• Start with smaller projects and build gradually. Don’t try to do it all at once.


• Practice proper body mechanics. Bend at your knees when you grab something or pull a weed, bend your knees and contract your abdominal muscles to avoid straining your back.


• End your gardening session with a short walk or some light stretching. Take a warm bath or shower to help prevent next‐day soreness.


• If you experience pain, contact your physical therapist.

For more tips on a variety of activities and to learn more about conditions physical therapists can treat visit http://www.moveforwardpt.com/.

Consumers are also encouraged to follow APTA on Twitter (@moveforwardpt) and Facebook. The American Physical Therapy Association (APTA) represents more than 77,000 physical therapists, physical therapist assistants, and students of physical therapy nationwide.

If you feel you or someone you know may benefit from physical therapy, or if you have a question, please call 540-316-2680 to speak with a physical therapist. Or click on the button below to submit an inquiry via email.

Dr. Oz reports on Vaginal Panic Attacks

Dr. Oz recently spoke about “vaginal panic attacks” on his television show. You can see a video of this segment at this link: http://www.doctoroz.com/videos/vaginal-panic-attacks

The medical term for vaginal panic attacks is Vaginismus, which is an involuntary contraction of the pelvic floor muscles resulting in tightness of the vagina during attempted intercourse. This tightness may lead to burning, stinging, pain, or the inability to tolerate penetration during intercourse. Common symptoms of vaginismus (http://www.vaginismus.com/):

• Burning or stinging with tightness during sex


• Difficult or impossible penetration, entry pain, uncomfortable insertion of penis


• Unconsummated marriage


• Ongoing sexual discomfort or pain following childbirth, yeast/urinary infections, STDs, IC, hysterectomy, cancer and surgeries, rape, menopause, or other issues.


• Ongoing sexual pain of unknown origin, with no apparent cause


• Difficulty inserting tampons or undergoing a pelvic/gynecological exam


• Spasms in other body muscle groups (legs, lower back, etc.) and/or halted breathing during attempts at intercourse


• Avoidance of sex due to pain and/or failure

Vaginismus is a highly treatable condition with high success rates. One of the techniques used is retraining the pelvic floor muscles to relax in order to decrease tightness and pain. Physical therapists trained in pelvic floor physical therapy are health care providers who can help you with pelvic floor muscle rehabilitation, control and relaxation.

At Fauquier Health Outpatient Rehabilitation, Kristen L. Pierce, PT, DPT, recently achieved her CAPP (Certificate of Achievement in Pelvic Physical Therapy) certification from the Women’s Health Section of the American Physical Therapy Association (APTA). She is trained to treat all types of pelvic floor dysfunctions.

Our outpatient center also has the same biofeedback unit that Dr. Oz demonstrates on his show, and our pelvic physical therapists are trained in its use. The biofeedback unit can be used as an adjunct in the patient’s rehabilitation program to teach muscle control and relaxation. It can also be used to help with strengthening. The use of the biofeedback unit in pelvic physical therapy is based on the individualized needs and goals of the patient. Our therapists utilize a variety of techniques as well as education to assure each patient’s needs are addressed. All pelvic floor treatments are conducted one-on –one in a private setting.If you feel you may benefit from physical therapy for vaginismus or other pelvic floor dysfunctions, please call us at 540-316-2680. Or click on the button below to ask a question to one of our therapists.

Benefits Accrued From Engaging in Resistance Training in Bodybuilding

The first step to building a fantastic macho looking body is getting into the gym and training hard, and it is the food of all bodybuilders. Yet this is always misinterpreted by bodybuilders to mean ignorant, disorganized hard work in the work out room. The best way which always brings positive and fast results is to organize training consciously with precise objectives. One of such best objective training strategies is resistance training.

Ideal resistance training should involve workout activities that primarily employ body weight, dead weights and training machines to exhaust and stimulate muscle groups completely. That is why resistance training is variously referred to as strength or weight training in body building circles. Recent research into body building exercises has irrefutably proved that resistance training is among the most essential ingredients of a body building program. It is actually commonly used by all kinds of athletes who require strong muscles in their particular endeavors like football, weight lifting, basket ball among others.

The trainee must however remember that resistance training does not essentially increase body size because the core factor is building on the muscle strength. That is why resistance training is ideal for almost every individual with a training program for body building or physical fitness. Resistance training builds up power and tones precisely the muscle groups that result to a compact, attractively solid body that makes the girls go gaga.

Resistance training is simple to implement because it basically involves the use of ordinary exercise equipments and body building machines such as bench press, barbells or even dumbbell. These weight equipments help challenge the muscles against the weights, over and over again always hitting the most extreme limit the muscles can go. Muscle cells must therefore adapt to the challenge offered daily by moderated extra weight added on course of the program by bulking up more fibers and tissues or strengthening the existing ones. More precisely what happens is called hypertrophy meaning the enlargement and growth of nerve cells within the muscle sites which essentially help the muscles during contraction.

Before initiating a resistance training program however, the athlete should go for a thorough check up especially if there is a preexisting medical condition or if he or she is overweight. Besides learning of the best weights to use, the athlete must stimulate and condition the body gradually before thrusting it to intense weight exercises. Actually, resistance training can be started without weights by adopting exercises like push ups.

Contemporary literature into bodybuilding exercises and fitness therapies recommend resistance training because it has numerous advantages. Among the most dynamic benefits that a person can reap from an effective resistance training program include increasing bone-mineral density which is almost impossible to maintain otherwise especially after the post-menopausal body can not produce hormones. Resistance training greatly increases muscle strength and bone firmness, essential for physical fitness. It thus helps the trainee be more active and productive in his normal life as a result of the boost in strength. More importantly, resistance training maximally burns calories and helps the body loose excess fats. Fat combustion and improved fitness and body strength will therefore lead to more healthy lifestyles without risks of cardiac and overweight conditions especially in elderly people. Indeed the heart rate and blood pressure is adequately lowered to the extent of preventing major heart diseases.

Dane Fletcher is the world's most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit http://www.BodybuildingToday.com, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals. Article Source: http://EzineArticles.com/?expert=Dane_C._Fletcher

The Modalities of Physical Therapy

Rehab Room

Physical therapy is the treatment of neurological, musculoskeletal, circulatory, and skin disorders using various physical therapy modalities. The goal of physical therapy intervention is for patients to regain maximum potential and to have a productive life with or without the presence of disability.

Physical therapists may use a number of different modalities for your problem(s) or condition for a variety of reasons, including:

• Reduction of pain
• Increasing range of motion
• Decreasing swelling
• Increasing the rate of healing
• Stabilizing areas needing support

“Four basic modalities are employed in physical therapy, each applied where and when it will do the most good. Not all of the modalities are used in every case.

 

Cold therapy

Cold therapy or cryotherapy is an effective means of reducing inflammation following an accident or injury. Cold therapy is applied in the form of ice packs, sometimes combined with massage, cold water bath of the injured area, and other methods. The reduced temperature will quell the firing of the nerve-muscle units and reduce muscle spasms, and that along with the anesthetic effect of the cold temperature will ease pain. Also, the cold reduces blood flow into the injury and reduces any bleeding that may be present and reduces oxygen demands of the injured tissue, thus preserving the muscle cells. An ice pack often is applied with a compression wrap to reduce swelling, and with elevation of the injured extremity above heart level for maximal reduction in swelling.

 

Heat therapy

Heat or thermotherapy may be employed only after the active swelling of the injury has abated, 24-48 hours following the injury. Heat is conveyed into the injured area by the use of moist heat packs, hot paraffin, hot air or hot water as in a whirlpool bath, by infrared lamp, and by conversion. Conversion is the development of heat brought about by the passage of sound waves or electric current through tissue. Diathermy is an example of electrical waves directed into tissue and converted into heat. Ultrasound, very high-frequency sound waves, bring about the vibration of the tissues, which increases the temperature within them. A form of application of sound waves called phonophoresis consists of application of a medication to the injured area followed by ultrasound to drive the medication deep into the tissues.

Heat increases blood flow to an area, so should not be used when internal bleeding accompanies an injury. However, like cryotherapy, heat reduces muscle spasms by increasing the blood flow to an area, which helps to wash out metabolic waste products and increase the amount of oxygen reaching the tissues.

 

Electrical stimulation

Application of electrical stimulation can restore muscle tone by stimulating muscles to contract rhythmically. This method is used often when an injured person has been confined to bed for a long period of time. Over time, muscles will atrophy and the patient will require long, arduous periods of exercise once he is mobile. The use of electrical stimulation can prevent muscle atrophy and reduce the necessary physical therapy regimen required later. Electricity is also used to drive molecules of medication through the skin into the tissues. This is called iontophoresis. A special machine called a TENS machine (transcutaneous electrical nerve stimulation) beams electric current through the skin (transcutaneously) into the injured area specifically to stop pain. Why TENS has this ability to assuage pain remains open to question, but it is thought that it prevents pain perception by the sensory nerves in the injured area. That is, the nerves that normally would detect pain and carry the impulse to the spinal cord do not sense pain. The electrical signal from the TENS machine can be adjusted for frequency and strength to achieve its effect without patient discomfort. All electrical stimulation is delivered by placing pads on or around the injured area to conduct the electrical current.

 

Mechanical manipulation

The use of massage, manipulation of the injured limb, traction, and weight lifting are part of the mechanical form of physical therapy. Massage is the rubbing, tapping, or kneading of an injured area to increase blood circulation and relieve pain. Manipulation consists of putting an injured joint through its movements from one extreme to the other. This is designed to restore full range of motion to the joint and eliminate pain from movement. Traction is the application of weight to stretch muscles or to help increase the space between vertebrae and relieve nerve compression. Manipulation may be carried out by a trained technician or by using a machine especially constructed to exercise the injured joint. Resistance can be altered in the machine to make joint extension or flexing more difficult, thus helping to build the muscles that control the joint movement.

Many forms of physical therapy can be carried out at home, but the exercises must first be carefully explained by a trained therapist. Incorrect application of a physical therapy modality can be as harmful as any traumatic injury. Most modalities are applied two or three times daily over a period of time to help restore movement, flexibility, or strength to an injured area.

Through the use of tests, evaluations, exercises, treatments with modalities, screening programs, as well as educational information, physical therapists:

• increase, restore or maintain range of motion, physical strength, flexibility, coordination, balance and endurance
• recommend adaptations to make the home accessible and safe
• teach positioning, transfers, and walking skills to promote maximum function and independence within an individual's capability
• increase overall fitness through exercise programs
• prevent further decline in functional abilities through education, energy conservation techniques, joint protection, and use of assistive devices to promote independence
• improve sensation, joint proprioception and reduce pain

 

Common Conditions

A vast number of conditions are treated effectively with physical therapy intervention. Examples of specific diseases and conditions that may be improved with physical therapy include:

• arthritis
• sports/orthopedic injuries
• joint replacements
• cerebral vascular accident (stroke)
• coordination and balance disorders
• Alzheimer disease”

See: science.jrank.org

To ensure the best treatment outcome for the patient, the physiatrist and the physical therapist must ensure that the correct physical therapy modalities are prescribed.

Many researches supported that treatment outcome differ from patient to patient depending upon the severity and extent of the disability, methods used, and also the level of cooperation of the patient to rehabilitation.

See: ncbi.nlm.nih.gov

       acupunturabrasil.org

Image Credit: prorehabchiropractic.com

The Power of Physiotherapy Exercises - Why Are They So Beneficial?

Health care providers referred to as physical therapists or physiotherapists are qualified in giving assessments and treatments on different conditions. They are more focused in providing relief and wellness through a more physical approach such as manual therapy, acupuncture and physiotherapy exercises.

Physiotherapists or "PT's" are highly trained professionals who can identify weaknesses or imbalances in the body. Physical therapists can help in targeting specific areas in the body where weakness or pain is felt and then prescribe the suitable treatment plan. Physiotherapy exercises are methods that can truly help relieve and soothe stress, as well as help the body function without pain and limitation.

How Exercise Helps the Body

When you incur an injury, the pain felt should serve as a guide to where the sensitive areas are located. Physiotherapists stress that there are two major types of pain: first is the pain due to stiffness and the second is pain due to damage. Pain due to stiffness may be quite bearable when you are doing exercise, and may be relieved gradually once you finish an exercise. The pain basically means that your muscles are a bit out of sync, and need to be eased back into working condition. Pain due to damage can be unbearable, which is an obvious indicator that your muscles are damaged, and are not ready for any exercise yet.

Once your physiotherapist determines the extent and cause of your pain, he or she will ask you to perform an array of physiotherapy exercises. There are practically hundreds of PT exercises for different injuries, from injuries to the neck, lower back, shoulders, spinal cord, legs, and feet. Your Physiotherapy clinician may also specify additional personalized stretching exercises for you. Stretching, as you should know, is important for maintaining proper range of motion of the joins, and also promotes flexibility of muscles.

For example, if you have tight muscles or stiff joints, performing normal activities like climbing the stairs or reaching for items above the cupboard may be tough to do. With proper stretching exercises, the normal body functions can either be preserved or enhanced. Scar tissue is formed and soft tissue becomes contracted as a result of an injury or a surgery. It's important that you regularly perform physical therapist-assisted stretching exercises, to ensure that the scar formation does not impair your movements.

How Prescription Exercises Help to Improve Muscle Strength

Prescription physiotherapy exercises are generally employed to specifically target muscle deficiencies, and also to help rehabilitate patients after an injury or after undergoing surgery. Therapeutic or prescription exercises are often used to improve the patient's strength, function and mobility, as well as to significantly lessen pain and swelling in the affected part of the body. Family doctors and PT practitioners often prescribe simple and easy home-based physiotherapy exercises, and also provide their patients with handouts and easy-to-understand instructional manuals or guides. Many agree that supervised physiotherapy exercises are more effective than home-based exercises, especially in patients who have osteoarthritis of the knee, low back injury and intermittent claudification. Still, physiotherapy exercises performed at home have their own advantages as well, more so for the post-operative recovery of anterior cruciate ligament.

Exercise is truly vital for the treatment and management of a wide array of chronic health conditions and injuries. Supervised physical therapy exercise programs consist of individualized prescription exercises that are specifically designed by trained physiotherapists, and are done in conjunction with the patient's condition and fitness level. Physical therapists are specialists in movement impairments, and are effective in developing or designing therapeutic exercise programs and modalities which suit a patient's specific needs.

One past study by a group of physicians from The Netherlands concluded that supervised physiotherapy exercises also result in less pain and improved function for tested patients, both in short term and long term durations.

Resources on Physiotherapy Exercises and other Information

A number of helpful physiotherapy resources are available online, to give you more helpful information on new and improved modalities for easing pain and improving strength and mobility. The American Family Physician's website offers relevant information related to physiotherapy exercises. Another authority site when it comes to information and resources about any specific therapy program, such as physiotherapy exercises, is the Canadian Physiotherapy Association.

Discover the benefits of physiotherapy exercises - for a healthy lifestyle, safe weight loss and effective injury rehab - you are sure to be on the path to wellness. Learn more about Exercise Prescription with the help of the PT Health Team. Get in touch with one of the competent health professionals today.  Book your free consultation with PT Health now! Article Source: http://EzineArticles.com/?expert=Cris_Pritchett  Image Credit: sciencephoto.com