Best Strength Training Exercises to Build Muscle at Home
In today's fast-paced world, finding the time and convenience to visit a gym can be challenging. However, that doesn't mean you have to sacrifice your fitness goals. With the right knowledge and dedication, you can build muscle and increase your strength from the comfort of your own home. In this blog post, we'll explore the best strength...
What Are Shin Splints and How to Avoid Them
Shin splints are a prevalent lower leg injury that affects athletes, runners, and even fitness enthusiasts. If you've ever experienced pain or discomfort along the shinbone during physical activity, you may have encountered this condition. In this comprehensive guide, we'll delve into the causes, symptoms, and most importantly, the...
Best Practices for Injury Prevention in the Gym
Embarking on a fitness journey is an exciting endeavor, but it's essential to prioritize injury prevention to ensure long-term success. To help you navigate the gym safely, we have gathered expert advice from physical therapists on the best practices to reduce the risk of injuries and maximize the effectiveness of your workouts. In this...
Staying Safe While Running
When it comes to outdoor activities, safety should always be a top priority. Whether you're running on the road or hitting the trails, there are several crucial factors to consider. Visibility, injury prevention, and the ability to seek help when needed are paramount concerns. By adopting and practicing safe running habits, you can address...
Fitness Tips for Summer Vacation Travel
As vacation season approaches, many of us are eagerly anticipating the opportunity to visit faraway friends, explore new places, and perhaps even check off some items from our bucket lists. To ensure you make the most of your vacation and maintain a healthy lifestyle while away, here are some essential tips to consider as recommended by our...
Tips for Avoiding Injuries While Increasing Activity Levels
Engaging in physical activities and exercise carries the risk of injuries. Whether you're a casual walker, a weekend sports enthusiast, or a seasoned athlete, it's important to prioritize injury prevention. By following these guidelines, you can minimize the chances of getting injured and maximize your active lifestyle. Understanding...
5 Surprising Conditions That Physical Therapy Can Treat
We all know that physical therapy can treat all sorts of aches and pains and sports injuries, but below are 5 surprising conditions that most didn't know physical therapy can treat! Vertigo Experience relief from vertigo, a mechanical inner ear problem characterized by brief episodes of spinning sensations triggered by specific head...
Why Every Athlete Should Include Physical Therapy in Their Training Regimen
As an athlete, you already know the importance of training and staying in peak physical condition. But did you know that physical therapy can play a crucial role in improving your performance and preventing injuries? In this blog post, we'll explore why every athlete should include physical therapy in their training regimen. The Benefits...
How to Improve Posture
Good posture is more than just sitting up straight - it's about maintaining the natural curvature of your spine in a way that allows your body to function properly. Poor posture, on the other hand, can lead to a variety of health problems, including back pain, neck pain, and headaches. If you're struggling with poor posture, don't worry -...
Sports Hernia Treatment Using Physical Therapy
Sports hernias are a common injury among athletes, particularly those who engage in high-intensity activities that involve sudden stops and starts, twisting, or kicking. Unlike traditional hernias that involve a protrusion of tissue or an organ through a weakened area of the abdominal wall, sports hernias are a result of a tear or strain in...
How Physical Therapy Can Help Improve Your Balance Issues
As we age, our balance tends to decline, making us more susceptible to falls and injuries. However, balance issues can also affect people of all ages due to certain medical conditions, injuries, or lifestyle habits. Fortunately, physical therapy can help improve your balance and reduce your risk of falls. Balance is a complex system that...
The Benefits of Massage Therapy for Pain Management
Massage therapy has been used for centuries as a natural form of pain relief and relaxation. Today, it is widely recognized as a valuable tool for managing chronic pain and improving overall well-being. Whether you suffer from back pain, headaches, or muscle soreness, massage therapy may be able to help. Types of Massage Therapy There are...
The Benefits of Yoga for Physical Therapy Patients: Improve Flexibility, Strength, and Balance
Yoga has become a popular complementary therapy for patients seeking physical therapy services. It offers a variety of benefits that can help improve flexibility, strength, and balance, which are essential components of physical therapy. Yoga can also provide patients with a sense of relaxation, reduce stress, and improve overall...
How Nutrition Impacts Physical Therapy Outcomes
Nutrition plays a crucial role in overall health and well-being, but it can also impact physical therapy outcomes. Proper hydration, essential nutrients, and a healthy diet can all help optimize physical therapy outcomes by improving healing, reducing inflammation and pain, and promoting overall wellness. In this blog post, we will explore...
Improving Mobility and Independence in Individuals with Multiple Sclerosis (MS)
Multiple sclerosis (MS) is a chronic autoimmune disease that affects the central nervous system, leading to a range of symptoms including fatigue, muscle weakness, and difficulty with coordination and balance. These symptoms can significantly impact an individual's mobility and independence, leading to a reduced quality of life. However,...
What Your Grip Strength Means for Your Overall Health
When you think about your overall health, grip strength may not be the first thing that comes to mind. However, research has shown that grip strength is a powerful indicator of health and can provide important insights into your risk for chronic conditions. In this post, we'll explore why checking your grip strength at your next doctor's...
The Science Behind Healing: How the Body Repairs Itself After Injury
When we get a cut, sprain, or broken bone, our bodies have an amazing ability to heal themselves. This process is a complex interplay of various biological processes and can take anywhere from a few days to several weeks or even months, depending on the severity of the injury. In this post, we'll explore the science behind healing and offer...
Hydration and Its Impact on Aging and Longevity
Hydration is one of the most essential components for a healthy and long life. Research has shown that staying hydrated has numerous benefits for our bodies, including reducing the signs of aging and improving overall health. Aging is a natural process that affects all of us, but dehydration can speed up the process. Dehydration causes...
Overcoming Knee Pain: Causes and Treatment Options
Knee pain is a common issue affecting people of all ages. Whether it’s a sudden injury or a long-term condition, knee pain can impact your daily activities and affect your quality of life. Understanding the underlying causes of knee pain and the available treatment options can help you overcome knee pain and get back to your daily...
The Connection Between Physical Therapy and Mental Health
How Movement Can Improve Your Mood Physical therapy and mental health may seem like two unrelated fields, but there is a strong connection between the two. Movement, in particular, has been shown to have a positive impact on mental health. Physical therapy is a healthcare profession that focuses on the diagnosis and treatment of...
Tips for Finding the Right Physical Therapist and Making the Most of Physical Therapy Sessions
When it comes to physical therapy, finding the right therapist is just as important as the therapy itself. A physical therapist who understands your specific needs and goals can make all the difference in your recovery and overall well-being. Here are some tips for finding the right physical therapist and making the most of your therapy...
Which Exercises Help You Improve Muscle Strength and Overall Fitness
If you're looking to improve your muscle strength and overall fitness, you may be focusing on popular exercises like bicep curls and squats. However, there are a few overlooked muscle groups that are equally important to target in your workouts. First, let's talk about the transverse abdominis. This muscle, located in the lower abdomen,...
Maximizing Your Physical Therapy Sessions: Tips and Tricks for Faster Progress
If you're currently undergoing physical therapy, you're likely eager to make progress and see improvement as quickly as possible. While the rate of progress can vary depending on a number of factors, there are some things you can do to maximize your physical therapy sessions and potentially speed up the healing process. First and...
5 Causes of TMJ Discomfort or TMD
The temporomandibular joint, or TMJ, joins your skull to one side of your mandible (lower jaw). The general term for what occurs when the joint and/or muscles used for chewing become inflamed, stuck, or painful is temporomandibular disorder (TMD). TMD typically affects people between the ages of 20 and 40 who have a history of clenching...
How Physical Therapy Can Help You with Your Ankle Injury
No matter the type of injury, there are two main goals of physical therapy: restoring mobility and restoring strength. Some fundamental exercises a physical therapist will probably have the patient perform in order to restore mobility include: “Ankle Alphabet” - The patient reads the alphabet while forming each letter with their foot...
Why Daily Movement to Offset Sitting is Important
About a third of a person's life is spent sleeping. How much of the other two-thirds is spent off their feet? Even sitting isn't fun, and its bad effects are sometimes compared to those of smoking. Sitting is not only not fun, but has been shown to make people die younger. The question is how much (or how little) movement is needed to...
The Benefits of Physical Therapy in Preventing Heart Disease
There are many types of heart disease, including hypertension (high blood pressure), coronary heart disease (heart attack), and cerebrovascular disease (stroke), but the most important number is 610,000 – the number of Americans who die of heart disease every year. That’s 1 out of every 4 deaths. The good news is that most forms of heart...
Physical Therapists Recommend Doing These 5 Exercises
If you're one of the many people who made a resolution to get fit and active this year, you may be struggling to find the time and energy to stick to a workout plan. It can be hard to find time to be active when you have to work and take care of your family. Worse, even if you have the time, it can be hard to sort through all of the...
The Pros and Cons of High-Intensity Interval Training
HIIT stands for High-Intensity Interval Training, which you've probably heard of if you're into fitness. As the name suggests, these are meant to be very hard. High-Intensity Training, Interval Training, and High-Intensity Interval Training are all different. HIIT is different from other workouts because it combines short bursts of...
5 Newer Age Physical Therapy Techniques You Can Benefit From
Physical therapy is a practice that is always changing to take into account new research. PT used to be thought of as mostly helpful for older people, people recovering from surgery, or people with serious musculoskeletal problems. Now, the practice is used to treat a wide range of musculoskeletal problems and even to prevent pain and...
How to Put an End to Shoulder Pain
Most people who hurt their shoulders don't know how they did it. It's a pain that isn't caused by something bad. They didn't trip and hurt their arm, and they don't remember what they did to hurt their shoulder. Most shoulder pain starts this way, so people don't think anything is wrong because they don't remember hurting their...
What Causes Shin Splints?
Shin splints are a common injury for people who run. Most people don't know how or why they get them, since there isn't any real trauma or event they can point to as the time they hurt their shin, but they can be very painful. Knowing how and why you get shin splints can help you treat them and prevent them from coming back. When we talk...
What is the Difference Between Sprains and Strains?
You're not alone if you've ever used the terms "sprain" and "strain" interchangeably. These two terms are frequently used to describe soft tissue overstretching or tearing in and around your joint. Knowing the key distinction can help you distinguish between these two injuries. Symptoms A joint sprain occurs when ligaments, which are...
Do You Have Pain When You Go Running?
Do you suffer from back pain when you go running? It seems strange to even ask such a question. Who would run with back pain, most people would think? Runners, on the other hand, understand. People who enjoy running will run despite back pain, hip pain, or knee pain, it makes no difference, they simply want to run. And most runners (well,...
4 Tips on Staying Physically Active
Motivation to exercise is frequently a major issue for people considering beginning physical therapy or remaining active after treatment is completed. Quotes like "Our greatest glory is not in never falling, but in rising every time we fall" can inspire us. But, as the saying goes, "well done is better than well said." So, when it...
The Importance of Seeing a Physical Therapist for Herniated Disc Pain
A herniated disc can occur at any point along your spine. Herniated discs are a common cause of back, arm, and/or leg pain in our physical therapy practice. If you suspect that a herniated disc is causing your pain and dysfunction, please contact us right away to schedule a physical therapy appointment. Our skilled team can help you...
The Many Benefits of Stretching Both Before and After a Workout
Regular exercise is an excellent way to improve and maintain a healthy lifestyle. However, if you don't stretch before and after your workout, you're not getting the most out of your workout routine. Stretching, according to the Mayo Clinic, "can increase flexibility and improve your joints' range of motion, allowing you to move more...
What Are the Benefits of Foam Rolling?
Fascia is tissue that connects to muscles, bones, and ligaments to provide support throughout your body. Fascia is elastic and can stretch and move as one with the rest of your body when it is working properly. However, fascia can tighten and stiffen as a result of intense workouts, poor posture or movement patterns, stress, and...
How to Relieve That Annoying Stiff Neck
With computer and smartphone use at an all-time high, the prevalence of neck disorders is greater than ever. Many of us suffer from sore necks on a regular basis as a result of spending hours on our devices, whether at work or at home. Staring at a screen all day might cause the neck muscles that surround the joints to deteriorate. As a...
What is IT Band Syndrome and How Can it Be Treated?
The IT Band, also known as the iliotibial band, is a tough fibrous tissue on the outside of the leg. It extends from the hip all the way down to the knee. IT Band Syndrome or IT Band Tendinitis are terms used to describe problems with the IT Band. IT Band tendinitis or syndrome does not appear suddenly, despite how it may appear. You...
5 Steps to Improve Physical Activity Throughout Your Work Day
Many of the patients we meet at our physical therapy office hold desk jobs, yet it can be challenging to find the time to be active in sedentary settings. Unfortunately, a lot of people come to discover that their sedentary jobs have a negative impact on their health and ability to execute their jobs. Do you need advice on how to enhance...
A Physical Therapist’s Role in Chronic Pain Relief
In the United States alone, there are more than 100 million people who suffer from chronic pain. Therefore, if you have chronic pain, you are not alone. Standard painkillers have so many undesirable side effects that you can't rely on them to completely treat your pain, leaving you to wonder whether you're just doomed to suffer from...
See How Physical Therapy Helps You Recover From Surgery Faster
Our team of Physical Therapists helps thousands of patients recover from surgery each year. We are convinced that working with a physical therapist can expedite your recovery and allow you to return to your active lifestyle whether you are having a knee replacement, back surgery, or another operation. Can physical therapy help me...
What Are the Benefits of the Graston Technique?
Numerous soft tissues in our body shield important organs and muscles. But when we get hurt, our soft tissues get destroyed, which has a negative impact on how we use our various bodily parts. The Graston Technique is a fantastic treatment to think about using to address this problem. The Graston Technique sometimes referred to as...
Hip and Knee Pain Relief with Physical Therapy
Hip and knee discomfort can have so many different root causes, including obesity, sports injuries, aging, and repetitive motion disorders. Regardless of the origin of your hip and/or knee discomfort, you must find a strategy to control it if you experience it frequently. To lessen their agony, many people use drugs like...
How to Stay Active During the Day
One of the most important things you can do to preserve your greatest long-term health is to be active. But many of us these days live relatively sedentary lives and have 9 to 5 jobs. However, it's not always simple to incorporate exercise and even modest activity into your daily schedule. You could find it challenging to get the daily...
How Physical Therapy Can Help Manage Chronic Pain
Chronic pain affects an estimated 100 million Americans each year. As the country's population ages, these figures are expected to rise. Chronic pain is more than an annoyance; it can have a negative impact on one's quality of life, including the inability to complete everyday duties or hold a job. Chronic pain treatment methods are also...
What to Expect During Broken Arm Recovery
A broken arm can occur as a result of a fall, an athletic injury, or a variety of other mishaps. To allow the arm to heal, it is frequently immobilized with a splint, brace, or cast. When the fracture does not break the skin or the bone is fractured into pieces, surgery may be required. As a result, treatment varies depending on the type...
How to Prevent Smartphone Overuse Injuries and Pains
Overuse injuries are commonly linked to sports and the workplace. However, current technologies, such as smartphones and tablets, frequently need repetitive motions that might put the body under stress. On average, users spend up to five hours per day on their mobile devices. As a result, there has been an increase in the amount of...
What Causes Pinched Nerves and How to Treat Them
Soreness can be caused by aging or poor posture, but it's also possible that a pinched nerve is at blame. Compression of muscles, tendons, bones, or cartilage can cause pain, numbness, tingling, or weakening when surrounding tissues press down on one or more nerves. A pinched nerve might often be a sign of something else going on in the...
Benefits of Adding Balance Training to Your Fitness Routine
Balance is a workout component that incorporates strength, cardio, and flexibility. Balance training increases performance in all aspects of life, whether you're holding a yoga posture, seeking to improve your agility, or looking to build strength. Each of these five advantages adds up to better self-awareness, improved balance, and a...
How to Relieve Hip Pain While Sleeping
People who have chronic pain tend to have a hard time getting a good night’s sleep. Pain and discomfort can distract you from falling asleep or keep you from falling into a deep sleep, as every little movement causes a flare-up with your pain. If you struggle with hip pain, then you may have difficulty finding a comfortable position to rest...
What is the Difference Between Physiotherapy and Physical Therapy
You've probably heard the terms physiotherapy and physical therapy used interchangeably. Some individuals mistakenly believe they are synonyms for the same thing. Despite the fact that these two disciplines are extremely similar, there are several significant variances that can make a big impact for a patient. Understanding these nuances...
Properly Training And Exercising Your Core
Exercising your core is essential in achieving optimal health as well as reducing the risk of injury while working out. Core strength is frequently promoted as an important component of fitness in popular workout routines. In the medical community, the core is frequently blamed for common ailments including low back discomfort and bad...
How Feet Support Helps Your Posture and Overall Health
Walking takes up a significant amount of time for many people each day, which is why proper feet support is so important. Your feet and ankles are put under a lot of strain to maintain your weight, and you have to work extra hard to do so. It's critical to pay special attention to your feet. They are, after all, the foundation of the...
The Effects of Exercise on Your Mood
Exercising has the ability to improve your health in a variety of ways. Strength, stability, and endurance are among the most well-known advantages. However, we know very little about the psychological effects of exercise. Exercise, according to some studies, helps alleviate stress and even sadness and anxiety. People frequently claim...
What is Torticollis and How Can it be Treated?
Have you ever woke up and felt a severe tightness or kink in your neck? If so then you probably have experienced Torticollis. Torticollis, also known as cervical dystonia, is essentially when a muscle is contracting when really it should be resting. Adults experience three types of torticollis: The mildest form is the sensation...
Is Icing Beneficial for Pain or Injuries?
"Is Icing Beneficial for Pain or Injuries?" is a common question that is asked when treating pain. The two worst and often common responses to pain following an injury are complete inactivity and seeking any external means — medication and ice for example — to eliminate the pain. Athletes may need to miss a few games and gardeners may need...
Avoid and Overcome the Negative Effects of Working from Home
If you are part of the large group of people that have still not gone back to the office as a result of COVID-19 and are still working from home, it is important to understand how to optimize your workspace environment for your health and wellness. Tips For Your Home Workspace Alternate between sitting and standing Prolonged...
What Are the Benefits of Exercise for Osteoarthritis?
As more people spend time at home rather than going out, sedentary habits mean an increased risk of developing or aggravating osteoarthritis within the joints of the body. An estimated 23 percent of American adults suffer from arthritis, making it a leading cause of work pain and disability. What is Osteoarthritis? Osteoarthritis is the...
Choose Physical Therapy Instead of Opioids for Safe Pain Management
There are multiple options in choosing to deal with pain, some safer and more effective than others. Since 1999, Americans have increasingly been prescribed opioids- painkillers like Vicodin, OxyContin, Opana, and methadone, and combination drugs like Percocet. In some situations, prescription opioids are an appropriate part of medical...
Tips on Preventing Injury When Returning to Physical Activity
Whether you are coming off an injury, or have taken time off from working out and the gym due to the Coronavirus pandemic, it is important to be cautious when returning to physical activity. when we return to the physical activity we might be rushing into our old routines too quickly and trying to start where we left off, which is not...
Treating Plantar Fasciitis with Physical Therapy
What is plantar fasciitis? Plantar fasciitis is a condition that causes heel pain that radiates into the bottom of your foot. It can happen to anyone, at any age, but it's an overuse injury that is more common in runners and people who are on their feet more often. The plantar fascia is a thick band of tissue that connects your heel to...
Instrument Assisted Soft Tissue Mobilization (IASTM)
This week on our blog we’d like to discuss another specific tool used by our therapists, known as instrument-assisted soft tissue mobilization, or IASTM for short. IASTM tools are utilized by many professionals, including physical therapists, chiropractors, massage therapists, and athletic trainers. They look similar to a small scraping tool,...
The Effects of “Text Neck”
Look around these days, and you’ll find people, young and old, mesmerized by smartphones and computer screens. It seems that everyone is spending time looking down and tapping away at handheld devices. Text neck is the newest term for neck pain that is caused by using a handheld device like a smartphone or small tablet. It occurs when...
The 7 Common Types of Physical Therapy
People may seek physical therapy to recover from an injury, prevent an injury, manage an existing condition, or improve their general health. While general physical therapists can help patients with many issues, it is also possible for them to undergo additional training and specialize further. There are seven main areas that a physical...
Does Insurance Cover Physical Therapy
"Does Insurance Cover Physical Therapy?" is a common question we get asked. For many people, physical therapy is a critical component of their medical care, whether it’s to recover from an injury or prevent degenerative conditions from worsening. Unfortunately, the effectiveness and importance of physical therapy don’t always mean it is...
How to Tell If Your Child Has a Concussion
Concussions have become a topic of much debate and research in competitive sports due to concerns about their long-term consequences. This is even more of a concern for parents with children who are active in sports from an earlier age. How Do You Get a Concussion? A concussion is considered a mild brain injury that occurs when a head...
Physical Therapy to Treat Sciatica Pain
Sciatica pain can be brutal and it can sideline you without warning for days or weeks. If you are searching for long-lasting relief from sciatica pain, you may have wondered if you should seek the expertise of a physical therapist. If you’ve already received a sciatica diagnosis for your back and leg pain, a physical therapist can develop a...
5 Reasons YOU Need Physical Therapy!
Here are some of the top reasons why you need Physical Therapy and how it can help: You have pain that you do not know how to manage. A Physical Therapist will evaluate your areas of pain and discomfort and then tailor a plan that works to restore function, improve mobility, and increase strength all at a pace you are comfortable with....
How Massage Therapy Can Help With Pain Management
Massages used to be thought of as a luxury. Now it’s available everywhere, from hospitals and clinics to airports and grocery stores. If you suffer from pain, massage shouldn’t be a once-in-a-while special treat, but a powerful tool that can improve your well-being and complement other therapies for pain management. Benefits of Massage for...
Physical Therapy Can Prevent Unnecessary Surgery
Recent research is showing that surgery might not be needed as often as we think. A large review estimates that 10% to 20% of surgeries might be unnecessary and that in some specialties such as cardiology and orthopedics, that number might be higher. The reasons for so many unneeded surgeries being performed are varied, but the most common...
How To Recover Properly After a Long Race
Training for a run properly means you not only pay attention to the training needed prior to the race but also after to ensure quicker and safer recovery. Here are some steps you can take after your race: Right After the Race: Replenishing the fluids lost – There is no consensus on what to consume after a race, but replacing...
Do You Wake Up With Morning Back Pain? Here are 4 Stretches that Could Help.
Having back pain in the morning, either because of sleeping in an awkward position or on an uncomfortable bed, is very common. To keep your back loose and to rid yourself of morning back stiffness, try these exercises: Lie on your side with your knees up. Reach your upper arm back and to the side while keeping your hips on their...
Don’t Ignore These 5 Signs to See a Physical Therapist
It's always important to listen to your body, and any signs it might give you regarding aches and pains. Here are five signals (that you may ignore) that you should see a PT: You’re having to modify exercises, your recreational activities, or daily function. While the pain doesn’t restrict you from activity, you still must modify or...
Are You Planning a Long Trip? Here Are Some Tips to Avoid Pain While Traveling.
Road trips and traveling can be a lot of fun. But we all have experienced aches and pains at some point either in long car rides or long plane rides. Here are a few strategies to help minimize your trip pains: Bring a small pillow or a rolled-up towel and use them to support your back. Shift the position of the pillow or towel to...
Avoid Back to School Backpack Pain
Summer is coming to a close and our kids will be heading back to school soon. Here are a few tips to conquer what has become a big concern: the heavy school backpack. First of all, let’s hope the kids are putting those books to good use and not just carrying them around unopened, collecting dust bunnies! If they do have to carry the...
Benefits of Pre and Post-surgical Rehab
Pre and post-surgical rehab is often recommended for those having orthopedic surgery. These types of surgeries could include foot, ankle, knee, hip, wrist, hand, shoulder, neck, and spine surgeries. Rehab can, however, be beneficial for just about any type of surgical procedure. Our trained Physical Therapists can put together both a pre...
7 Simple Activities To Increase Your Physical Health
Did you know that 80 percent of the U.S. population falls short of the Physical Activity Guidelines recommended by the Department of Health and Human Services? Here are seven simple activities from our physical therapist to increase your physical health. 1. Walk Instead of Drive Many people automatically get into their cars even for a...
5 Signs You Need Physical Therapy
Physical therapy isn’t just for rehabilitation or athletes in training. There are many reasons why a person might need the assistance of a physical therapist, including injuries, illnesses, and chronic pain conditions. We put together a list of five basic indicators that you need to visit a physical therapist. If any of these apply to...
4 Ways To Fit In Daily Exercise (FOR FREE!)
With the COVID-19 pandemic going to the gym has been harder than before. If you live far from a facility, don’t have childcare, or a subscription just doesn’t fit within your budget; you may be one of the many who choose to forgo a gym membership. Luckily, you can still increase your fitness level in almost any environment, starting with...
What to Expect with Post Concussion Therapy
We get asked commonly what to expect during our concussion therapy treatments by our patients. First, one of our physical therapists will examine many areas of function including (but not limited to): neck, shoulders, gait, balance, vision, memory, reflexes, and dizziness. Again, symptoms greatly depend on the patient, so the subsequent...
How to Treat Common Sports Injuries
Treatment of Common Sport Sprains To regain proper levels of function, your therapist should do a proper diagnosis before prescribing treatment. OC Sports and Rehab uses the clinical findings of the level of function, ligamentous laxity, hemorrhaging, point tenderness, total ankle motion, swelling, and pain to classify a patient with an...
4 Reasons Why A “Stiff Shoulder” Develops
There are 4 major reasons a stiff shoulder develops: Rotator Cuff tear – ( this is a dynamic muscular issue that is not related to our current topic but definitely limits overhead motion). Adhesive capsulitis (AKA “frozen shoulder”) – insidious onset with the adherence of the capsule causing contracture of the shoulder that results in...
3 Top Benefits of PT to Relieve Joint Pain
The Top 3 Benefits of Physical Therapy for Joint Pain Relief You don’t deserve to spend every day in pain, and with physical therapy you may not have to! Here are three reasons to work with a physical therapist for your achy joints: 1. A natural, holistic treatment method Did you know that the CDC and other professional organizations...
How Physical Therapy Can Help Your Hip or Knee Pain
There are so many causes of hip and knee pain, from excess weight to sports injuries, advancing age to repetitive motion injuries. Whatever the cause of your hip and/or knee pain, if you are experiencing it regularly you need to find a way to manage it. Many people use medications like anti-inflammatories to minimize their discomfort....
Carpal Tunnel – How to Fix and Prevent It
Have you been dealing with symptoms that may be associated with carpal tunnel syndrome? This condition can often make simple tasks much more difficult. You may already even be harming yourself at work without even knowing it. Below is an infographic about what carpal tunnel syndrome is and what you can do right now to prevent it. If you...
Tips on Having a Healthy and Active Summer!
It’s that time of year... the sun is out and many of us are making summer travel plans. Whether you’re road-tripping, flying, hopping on a train or sailing, follow these tips to have an active, healthy and fun trip! Hydrate When you’re traveling from place to place, hydration can quickly become an oversight. Especially in the summer heat,...
How to Avoid Back Injuries
At OC Sports and Rehab we regularly see patients with back pain due to heavy lifting. Surprisingly, healthcare workers are among the most likely to be injured on the job due to moving, transferring, and lifting patients from awkward positions with little to no assistance. In some cases, the injuries are worse than our patients in a...
The Importance of Rest and Recovery
A key part of staying on the field and performing optimally is making sure you're fueling your body correctly and allowing for adequate recovery. Recovery allows the body time to repair and rebuild between workouts and adapt to the stresses the body endures during workouts. This is especially true for high-level, elite athletes, as the...
Improve Your Balance By Increasing Your Core Strength
The relationship between core strength and balance is something that has been widely discussed within the physical therapy field for several years. Your trunk contains multiple core muscles that work to prevent physically limiting conditions, such injuries, lower back pain, or balance and gait disorders. When your core is strong, it helps...
How Physical Therapy Can Help with Arthritis
Anyone living with arthritis knows how debilitating it can be. Several people dealing with arthritic aches and pains end up resorting to steroid injections, antirheumatic drugs, or even joint replacement surgery, in order to manage their pain. However, physical therapy itself has proven successful for many arthritis sufferers. Before...
How to Stay Active During a 9-5 Work Day
It’s becoming more well known that staying physically active throughout the workday isn’t just better for your health. It can also boost productivity, job satisfaction, and psychological well-being, too. Even if you work at a desk, there are plenty of simple things you can do to get moving more often. Check out these five tips from our...
Reasons Why Stretching is Good For You
Physical Therapy and stretching Since stretching exercises offer so many significant benefits, it’s not hard to see why we use them all the time in physical therapy. Our physical therapists can combine targeted stretches with strength-building exercises, massage therapy, ultrasound therapy, heat or cold therapy, and many other techniques...
Eating Healthy Can Help You Relieve Pain
The phrase “you are what you eat” is absolutely true. Believe it or not, the foods we eat can make a tremendous impact—both positive and negative—on the chronic pain we may be feeling. Take a moment and try to remember what you ate yesterday. Was it processed, or full of fats? Maybe it was loaded down with sugar. Whatever the case might...
Tips to Reduce Neck and Back Pain While Working from Home
young women neck and shoulder pain injury with red highlights on pain area, healthcare and medical concept The pandemic has changed people's lives in many ways. Millions of people now work or do school work from home and there is a considerable amount of those individuals who are experiencing discomfort and developing musculoskeletal...
How Physical Therapy Can Help You Get Back to Work Quicker
How Physical Therapy Can Help with Returning to Work Many of us have dealt with an acute injury or chronic pain that made it painful to work or maybe even resulted in time off work. Whether you work a desk job or are on your feet all day, a physical therapist can help restore the function needed to perform job tasks more effectively with...
Benefits of Pre and Post-surgical Physical Rehab
Pre and post surgical rehab is often recommended for those having orthopedic surgery. These types of surgeries could include foot, ankle, knee, hip, wrist, hand, shoulder, neck, and spine surgeries. Rehab can, however, be beneficial for just about any type of surgical procedure. A physical therapist at OC Sports and Rehab can put together both...
Relieve Herniated Disc Pain with Physical Therapy
If you have an ongoing nagging pain in the lower back, it is very well possible that you have a herniated disk. Herniated discs can occur anywhere along the spine, but the lower back area is the spot most commonly affected. Back pain can be caused by tons of different medical conditions, but in many cases, it is the result of a herniated...
The Benefits of Choosing Physical Therapy Over Prescription Medication
Do you suffer from acute or chronic pain that makes it hard for you to get the things done every day that you need to do? Have you found yourself panicking when you run out of your prescription medication because otherwise, you have no way to manage your discomfort levels? Many people struggling with pain make the mistake of leaning on...
The Best of the Best Physical Therapy Clinics!
OC Sports and Rehab Selected for Best Physical Therapy Clinics in Both Foothill Ranch and Lake Forest What an amazing start to 2021! OC Sports & Rehab Lake Forest has been selected as the best physical therapy clinic in Lake Forest for an unprecedented 6 years in a row. OC Sports & Rehab Foothill Ranch Physical Therapy has also been...
OC Sports and Rehab Will Remain Open!
In light of the potential regional stay-at-home order, we’d like to remind all of our patients that OC Sports & Rehab is a medical office that provides essential physical therapy services to our patients. We will remain fully open and operational while the order remains in place. We have very strict sanitation policies in place to help...
The Silverado Fires Affecting Lake Forest and Foothill Ranch
The Silverado Fires hit close to home this past week, and it has brought to our attention the necessity to have personal belongings, apart from your safety and well-being, a priority if you have to evacuate, like many Foothill Ranch and Lake Forest residents had to. With fire season still going on, we have compiled a list of things to do to...
Exercises You Should Perform If You Sit All Day
Most of the workforce involves sitting for extended periods of time. After a while, it can take a toll on the functionality and mobility of our bodies and leave you in pain. If you are an individual who primarily sits on the job, there are simple exercises you should practice each day to maintain mobility and keep your body in tip-top...
Physical Therapy is Not Just for Injuries
Many minds think that only of Physical Therapy for Injuries. (“Rehab,” is after all, in our name.) Did you know, however, that physical therapy can be utilized to simply condition or strengthen our muscles? A physical therapy clinic can be a playground for those interested in gaining strength or partaking in cardiovascular exercise, with a...
Now offering Lake Forest Massage Therapy and Foothill Ranch Massage Therapy!
In case you haven’t heard the great news, OC Sports & Rehab is now offering Lake Forest massage therapy and Foothill Ranch massage therapy! Call the front office today to schedule an appointment with our new massage therapist! Or check with your treating physical therapist to see if they recommend adding massage therapy to your...
Tips for Sciatica Pain and Prevention
Sciatica is a type of nerve-related pain that is caused by the pinching of the sciatic nerve between the vertebrae in the spine. Unfortunately, sciatica is a condition that plagues millions of people worldwide. Fortunately, there are some conservative options and lifestyle modifications that can help alleviate the pain it causes! The...
Telehealth Physical Therapy
We’ve already mentioned that our office is currently offering Telehealth services in the midst of the COVID-19 pandemic. However, we’ve received many questions on exactly how our telehealth services work. So today, we’d like to discuss a few specifics with our new and existing patients: We are offering telehealth services for both new and...
Our Physical Therapy Locations are Open!
Our Foothill Ranch Physical Therapy and Lake Forest Physical Therapy Locations are Open! For all our current patients, and for all new patients looking for a reputable clinic or referred directly to us by their doctor, WE ARE OPEN. While we are limiting our hours and days of operation, we are here, ready to treat patients and to accommodate...
Should You See a Physical Therapist After a Car Accident?
We all know how scary car accidents can be. Whether the accident was your fault or someone else’s, they are almost always unexpected and very nerve-racking to be in. The never-ending questions almost immediately start running through your head, and the uncertainty of things can create a lot of stress for everyone involved. Injuries, property...
Gold Standard of Physical Therapy
OC Sports & Rehab is THE Gold Standard for Physical Therapy Services and Clinics This week on our blog, we’d like to go into greater detail about the specific modalities we offer at each and every one of our locations. We utilize a wide range of tools and equipment to enhance your rehabilitation and get you back to feeling your best as...
How to live to be 100
Have you ever wondered what it takes to live to be 100? Is it good genes? Good habits? Not smoking? Being an ultra-marathon runner? Healthy relationships? Healthy eating? Super advanced medicine? Well, as you might have guessed, the answer is not as simple as doing one single thing. And for those who even live to be 100, it seems as though...
Re-feeding Syndrome and Re-feeding Edema
As a clinic that specializes in the treatment of lymphedema, it’s no surprise that our staff has extensively studied and treated other forms of edema as well. One specific form of edema is known as re-feeding edema, and it occurs when a malnourished body begins to attempt to eat normally again. It’s rare, fortunately, but it is a complication...
Tip on Injury Prevention
This week, we’d like to discuss how to prevent injuries. Whether you are an elite athlete, playing sports at the youth or high school levels, or simply a weekend warrior trying to stay in shape, injuries can be a bummer. They can severely set you back, hinder your progress, and kill your motivation to get back out there. We have to be...
The China Study: Health, Diet, and Nutrition
With the endless amount of overwhelming information regarding health & fitness in the media, in research, and in our social lives, it’s no wonder the majority of us are confused about how to lead healthy lives. Which diets really work? How can we prevent chronic diseases such as cancer, heart disease, and obesity? What kinds of exercises...
The Different Types of Staff at Physical Therapy Clinics
What Type of Doctors Work at a Physical Therapy Clinic? When patients come into our Foothill Ranch Physical Therapy clinic, they often ask about each staff member’s title and educational background. These are excellent questions, and patients have a right to know about the staff members working on them. They’re curious to know about the...
The Difference Between Strains and Sprains
Some of the most common injuries that bring people into physical therapy are strains and sprains. While the average person might use these words interchangeably, these words are actually used to diagnose two completely different injuries. Both have varying grades of severity, and both should be treated differently. Understanding the difference...
Benefits of Cold Laser Therapy
Benefits of Cold Laser Therapy At OC Sports & Rehab, we often utilize a modality known as low-level laser therapy (LLLT) as part of treatment sessions for our patients. LLLT, also known as “cold laser” therapy is beneficial for many injuries and conditions, including post-operative incisions/scars, and inflammatory conditions such as...
Lymphedema Treatment
Lymphedema Treatment At OC Sports & Rehab, we specialize in the treatment of lymphedema. For both our lymphatic patients as well as other patients in our facility, there is a lot of curiosity surrounding the condition and not much public awareness or education about it. Even though lymphedema affects more than 5 million Americans, most...
Concussion Causes, Symptoms, and Treatment
Concussion Symptoms A current hot topic in the medical and professional sports communities are concussions. According to the CDC, “a concussion is a type of traumatic brain injury-or TBI- caused by a bump, blow, or jolt to the head or by a hit to the body that causes the head and brain to move rapidly back and forth” (CDC.gov). This rapid...
How to Rock CrossFit and Stay Injury Free
Dangers of Crossfit Training CrossFit: It’s cool, it’s fun, its challenging, it’s effective. However, unfortunately, it can also be dangerous. Like any activity, it can lead to serious injury if not practiced safely and appropriately. For those who don’t know, CrossFit is a fitness routine consisting of a variety of functional movements,...
Tips For Pain Prevention In The Workplace
Work is important but not as important as your health and well-being. Here are some tips to keeping a strong, healthy back at work. To avoid posture-related injuries in your mid-back (thoracic spine) and in the surrounding muscles be sure to customize your workstation. Stand up desks are a great way to keep your back in shape during the...
Lymphedema Videos
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Tips to Prevent Knee Injuries
Tips to Prevent Knee Injuries For gym and fitness enthusiasts, knee injuries are very common. The fact of the matter is that knee pain can affect not only your workout sessions but your walking ability as well. Following are some tips and techniques that will help you prevent knee injuries during workout. First, it is important to...
Proper Weight Lifting Technique
Proper weight lifting technique - Any lift We all want a smart and healthy look so as to be called ‘fit’. However, there are some people who want to go beyond fitness. These people want their body to be in the best shape possible. Our body is generally uneven, there are some parts, which need more build up, and there are few parts where fat...
The Anti-Inflammatory Effects of Taking Omega 3 Fish Oils
The Anti-Inflammatory Effects of Taking Omega 3 Fish Oils Omega-3 fatty acids are essential for human health. The only way it can be taken in the body is via seafood. The body is unable to produce them internally. Seafood like tuna, salmon, and halibut are rich in Omega-3 fatty acids. A few plants like krill and algae can also be a good...
The Importance of Posture
Everyone knows we are supposed to have good posture, but why? According to the American Chiropractic Association, maintaining good posture helps to keep our bodies in alignment. This prevents strain on our muscles and ligaments, which can cause pain. Everyday activities such as sitting at a computer or reading can lead to bad posture. It is...
Free Yoga Thursdays!
Don't forget, we have free yoga every Thursday night! You can either call or stop in to sign up! The class is focused on healing, and is very relaxing. Come give it a try! Our address is 22821 Lake Forest Drive, Lake Forest CA.
Free Thursday Night Yoga
Every Thursday night at 6:00 pm we have a FREE beginners yoga class! Give us a call to sign up for the next class! (949) 716-5050 Feel free to bring family members and friends along, and remember to bring your own mat! 22821 Lake Forest Drive Lake Forest, CA 92860
Mastering the Plank
Many people have trouble strengthening their core muscles. The plank exercise is a great way to do this, but correct form is essential. The video below shows proper the proper form to help engage your core. Mastering the Plank
How to avoid surgery for lumbar herniations with PT
How to Avoid Surgery With PT If you are wondering what else you can do besides surgery or injections for a low back herniation, you have a great alternative in PT. Giving PT a good effort with a great home program can drastically reduce a lumber herniation, and also significantly relieve pain and symptoms. Talk to us today about setting up a...
Preventing Youth Sports Injuries
A few months ago, the Orlando Sentinel published an article featuring Dr. James Andrews on youth sports injuries. He talked about the consequences of playing certain sports year-round. He mentioned that this type of activity, especially when focused on one sport alone, is the leading cause of adolescent injuries. Adolescents should have at...
What is Plantar Fasciitis…?
Plantar fasciitis is a condition that causes pain in the bottom of your foot and heel. It can be incredibly painful and many people suffer from it. It is caused by the inflammation of the ligament that connects your heel to your toe. To help this alleviate your pain, reduce pain and swelling by giving your feet a rest at the end of the day,...
Why Is Stretching Good For You…?
Stretching is a very important part of your everyday, not only does it help with your flexibility and yoga skills but it also helps with blood flow and to allow your joints to get full motion to then help your muscles work to its fullest potential. Also some tips people may get confused about or are unaware of is that you can over stretch...
Different Sources of Protein
Protein is a macromolecule that is essential for human life. Without it, our bodies would not be able to function. Many people think that meat is the only way to get enough protein besides supplements, but this doesn't have to be the case! Meat does contain of of the essential amino acids we need to survive. This is also a called a complete...
Frozen Shoulder
Did you know... Frozen shoulder, also known as adhesive capsulitis, is a condition characterized by stiffness and pain in your shoulder joint. Signs and symptoms typically begin gradually, worsen over time. If you feel any slight symptoms please come and see us sooner rather than later. Call today to set up an appointment 949-716-5050...
Lymphedema Questions Answered
"Lymphedema refers to swelling that generally occurs in one of your arms or legs. Sometimes all arms or all legs swell. Lymphedema is most commonly caused by the removal of or damage to your lymph nodes as a part of cancer treatment. It results from a blockage in your lymphatic system, which is part of your immune system. The blockage prevents...
Benefits of Foam Rolling
information credit: http://www.slideshare.net/anchorpt/introduction-to-foam-rolling photo credit: http://www.slideshare.net/anchorpt/introduction-to-foam-rolling Why is foam rolling important, and how do you decide which density is best for you...? Foam rolling is one of the easiest and most effective things you can do to help keep your body...
Benefits of Breakfast
Breakfast is often called the most important meal of the day, but is this a true statement? For quite a few reasons, this could actually be the case. Here are some of the benefits of breakfast: It kickstarts our metabolism. When we go to sleep, our metabolism slows down in order to focus on other things in our bodies. By eating, we are...
5 Reasons Yoga Is Good For The Body
Helps with blood circulation Helps with stretching muscles to become more flexiable Helps to keep your mind focused on one thing at a time Helps keep you balanced Don't forget to join us for our FREE YOGA on THURSDAYS @6:30 p.m. Photo Credit: https://images.search.yahoo.com/images/view
FREE YOGA!
Hello Fellow Yogies Their will be a slight change in our free yoga times on Thursdays. Instead of our original start time of 6:15P.M. We will now be starting at 6:30P.M. Remember B.Y.O.M 🙂
The Importance of Water
The Importance of Water Not only is water important to our plants and animals it is one of the most important substances that humans consume. Our body is made up of 75% of water and our body looses a few litters a day just in sweat, and urination. So it is very important to stay hydrated not only in drinking water but to get water in your...
Preventing Chronic Disease
According to the CDC, 7 out of 10 deaths in the United States are because of a chronic illness. While not all chronic diseases are completely preventable, there are definitely steps and precautions that we can take to protect our bodies from harm. Healthy Eating Habits - By eating fruits, vegetables, and nutrients such as fiber and vitamins...
5 Benefits of Healthy Habits
5 Benefits of Healthy Habits: Controls Weight. Improves Mood. Fights Diseases. Boost ENERGY. Improves Longevity. Eating a balanced meal and taking a walk every day is not strenuous at all and yet it has so many key benefits. As April showers bring May flowers lets start our spring cleaning by getting rid of our old bad habits and start...
Snacking Right
Everyone loves a great snack, but there is definitely a right way to do it! Snacks are meant to carry you from one meal to the next when you get a little hungry. Many people snack on unhealthy items like potato chips, cookies, or candy. Even things that claim to be healthy, like dried fruits, can have added sugars if you check the ingredient...
The Importance of Sleep
In the USA alone, over millions of American workers aren’t getting nearly enough sleep each night. Most get an average of 6 hours or less each night. Not only does this make people more prone to diseases but more frequent mood swings, and weight loss issues. We live in a very fast pace world where we work longer hours on top of our everyday...
Stress and Health
Everyone has felt the familiar sensation of stress at some point in their life. Whether it be due to finals, work, family, or other issues in our lives, it always happens. What many people don't realize, though, is that stress takes an enormous toll on our bodies every single day. Our bodies are physically equipped to handle stress in a...
Benefits Of Yoga
Here are just some of the reasons why Yoga is so beneficial to our bodies and the healing process. Don't forget we are having another Yoga Thursday at 6:15 p.m. at our Lake Forest location we welcome all! picture from: http://www.huffingtonpost.com/2013/10/28/body-on-yoga_n_4109595.html
The Importance of Hydration
Everyone knows that water is necessary to keep ourselves healthy. Over half of our whole bodies are made of it, and it does so much to benefit our health. It promotes a faster metabolism and flushes toxins out. It's debated how much water we should get every day, but a good way to tell about how much you should be getting is by weight. a good...
YOGA THURSDAYS
New Year! New Yoga Dates! Come on over to our clinic on Thursdays at 6:15 p.m. for some yoga designed around your injuries. We are not only welcoming our current and old patients, we are encouraging friends and family to come join our yoga Thursdays as well! This week is our first week back, so please sign up now and don't forget to bring...
FREE YOGA IS BACK!!!!! THURSDAY’S 6:15pm
FREE YOGA IS BACK! Starting this Thursday the 18th @ 6:15pm. Class is FREE and limited to the first 12 people. FREE YOGA IS BACK! Thursday's at 6:15pm. Come experience beginner Yoga with the one-on-one guidance you have wanted. Classes are limited to the first 12 people. Call 949-716-5050 to sign up.
Which Diet is Best for Your Body?
Finding the right diet isn'y always easy. After studying nutrition and wellness, it was surprising to learn how many different options there were when it came to fueling your body. There are fad diets, eating habits based on calorie count, and diets based on morals, such as vegetarianism. Here are some examples, just to list a few: The Paleo...
How To Deal With Pain Management Using Essential Oils
Instead of spending hundreds of dollars on over the counter drugs that only helps relieve pain for a small amount of time, why not try something more natural and effective. Their are a lot of different combinations for various injuries and pain management using simple essential oils that are all natural. Not only are they harmless for the...
Nutrition – The Anti-Inflammatory Diet
Nutrition can be extremely important when improving your overall health. The human body receives most of its nutrients from the food that we eat, and this is especially important when trying to recover. There are actually foods that we can eat to reduce inflammation, and there are tons of fun ways to work them into your diet! Leafy Green...