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 lower risk of falling. Taking actions to improve balance benefits general health and is critical for performing at a high level of activity.
Any type of activity puts your muscles and body’s capacity to interact with these places to the test. The nervous system communicates with muscles during balancing treatment, allowing them to take on additional duties and gain strength. As a result, muscle strength will improve. The goal is to develop muscle strength in the muscles that control balance, stability, and posture, as well as to improve the nervous system’s efficiency and expertise in starting muscular power to maximize everyday capabilities.
Stability of the Joints
The ability to control and maintain joint movement or position is referred to as joint stability. This is accomplished when the neuromuscular system and the muscle groups and tissues around the joints work together. Smooth, regulated movements result as a result of this. Increased stability relieves stress on the knees, ankles, hips, and shoulders, whether you’re recuperating from an accident or preventing further harm.
The ability of your body to use multiple parts of your body together smoothly and efficiently is referred to as coordination. By cultivating a healthy mind-body connection, balance therapy improves your body’s control over movement. Many persons with a lack of coordination may be completely unaware of it. The brain is sometimes physically incapable of instructing the arms, legs, or body to move in a specific direction at a specific time. This problem can be solved with advanced balance retraining.
Agility, which is often linked to response time, refers to your body’s ability to change positions quickly in order to catch or brace yourself before falling. Agility training improves your body’s capacity to make fast movements and abruptly shift directions. This allows those who are at danger to fall elegantly, avoiding damage or preventing falls entirely.
Your neural system gets a sense of how your body and limbs are oriented in space thanks to body awareness. Your body moves more smoothly when you are more attentive. Balance training improves mobility, speed, and equilibrium significantly.
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 in because of the pressure and strain on your hip joints. When you are unable to sleep well, it can also compromise your ability to heal and recover completely after an injury or from a health condition that is causing you pain. Learn more about how to relieve hip pain while sleeping and about its causes and possible remedies below.
What Causes Hip Pain While Sleeping?
As is often the case, hip pain may become more noticeable or get worse at night when you are trying to find a comfortable sleeping position. Before we get to applicable ways to relieve hip pain while sleeping, let’s look at injuries or health conditions that can lead to hip pain when sleeping.
All of our joints have fluid-filled sacs that offer support to our joints. These fluid-filled sacs are known as bursae and if one of these becomes inflamed in your hip joint, then you may be diagnosed with hip bursitis. This condition is most often caused by repetitive movements that put strain and stress on the joints, leading to inflammation. If you have hip bursitis, your hip may feel achy and stiff, and you might feel pain with certain movements. Hip bursitis can also lead to sharp, shooting pains and swelling and redness in the area.
Tendinitis refers to inflammation that affects tendons that connect muscle and bone. If you develop inflammation of a tendon in your hip, you might experience pain and discomfort with even the smallest of movements. Irritation and inflammation of tendons can lead to muscle tightness, tenderness, pain, and weakness in the area. Tendinitis is common in athletes who perform repetitive hip and leg movements, like running, swimming, and cycling.
The sciatic nerve is located at the base of your spine and travels throughout your hips, buttocks, and legs. When the sciatic nerve is aggravated or injured, it can cause a specific type of discomfort and pain in the lower back and lower half of your body known as sciatica. Some causes of sciatica are caused by a herniated disc in your lower back or spinal stenosis. If you experience sciatica, you may notice that certain movements or positions can make the pain and discomfort worse. Common symptoms of sciatica pain include tingling, weakness, and numbness, most commonly in one leg.
How Physical Therapy Can Help Relieve Hip Pain
A physical therapist can help provide you with tips and tricks to relieve hip pain while sleeping. This may include stretches and exercises to improve your strength and flexibility in the area. The supportive muscles, tendons, and other soft tissues that support your hip joint need to be strong and flexible in order to provide you with stability. Your physical therapist can also teach you about foam rollers as well as stretches and exercises to do before and after workouts. Performing certain movements and stretches can also help relieve pain if you sit or stand for long periods of time at your job. Massage therapy is also known to relieve hip pain if done by an expert.
Call or text us 949.716.5050 to learn more.Read More
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 can help you choose the best treatment for you and have educated conversations with your doctor.
What is Physical Therapy?
Physical therapy is a type of health care that aims to reduce pain, increase mobility, and enhance a person’s ability to function in daily life. Physical therapy is most commonly used to recuperate from injuries or surgeries, but it can also be used to manage any uncomfortable condition or simply to improve things.
Physical therapists are trained and certified medical professionals that perform physical therapy. They have extensive experience in identifying physical anomalies, restoring physical function and mobility, preserving physical functions, and encouraging physical activity. A physical therapist in the United States must earn a doctorate in physical therapy from an authorized program and pass a state licensure exam.
What is Physiotherapy?
Physiotherapy is described as the treatment of disease, injury, or deformity without the use of medications or surgery, using physical therapies such as massage, joint manipulation, and other approaches. A physiotherapist provides exercise routines, manual therapy, education, and advice to persons who have been injured, ill, or disabled.
The purpose of physiotherapy is to assist people in being as self-sufficient and active members of society as possible.
What is the Difference Between Physiotherapy and Physical Therapy
Physical therapy and physiotherapy both use movement and hands-on techniques to enhance the body’s condition, but they approach it differently. In a nutshell, physiotherapy focuses on manual remedies, whereas physical therapy emphasizes exercise. They are able to get similar outcomes by utilizing various therapy methods.
Physiotherapy is also employed in a variety of situations outside than physical therapy. Physiotherapy is frequently seen in hospitals, where it is used for post-operative care and other critical conditions. Physical therapy, on the other hand, is more commonly employed for non-life threatening injuries. A physical therapist will assess and treat difficulties such as muscle aches and pains, strains, injuries, and chronic movement impairments such as arthritis.Read More
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 posture.
Physical therapists are usually entrusted with increasing core strength in order to reduce pain, improve posture, prevent injury, and promote wellness. However, with so many core exercises to choose from, it can be tough to know which ones are best for a quick workout.
The Core’s Anatomy
From the diaphragm to the pelvis, the core stretches from the mid-thorax to the lower abdomen, encircling the body’s internal organs. The muscles shown are generally referred to as the core muscles, however several other muscles also contribute to core strength.
The rectus abdominis is in charge of forward trunk bending, while the erector spinae is in charge of backward trunk bending. The trunk is rotated by the internal and external obliques. The lower abdomen, or the area below the belly button, is pulled toward the spine by the transverse abdominis, which acts as an internal “belt” that holds this area firmly in place.
These are the core muscles that are most widely identified. To build a well-rounded core workout, they must be trained individually.
The attachment of the latissimus dorsi and gluteus maximus, or buttocks muscle, to the connective tissue of the low back is a lesser known structure for core support. The thoracolumbar fascia is a connective tissue that connects the lumbar spine to the surrounding supporting muscles, allowing the lumbar spine to move freely.
Reducing Risk of Injury
Core strength is an important component of fitness and injury prevention, and it should be included in nearly every personal training program. Core training, on the other hand, can be difficult, and if pain persists while attempting to strengthen these muscles, it’s better to seek the advice of a certified specialist to check the form and physical limits. Physical therapists are experts in bodily movement and are specially qualified to assist patients in improving their abilities in these areas.
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 body, allowing us to stand, exercise, and even walk the dog! To strengthen your feet and ease the pressure, you won’t have to change your entire routine. It can sometimes be as simple as making tiny lifestyle modifications.
Continue reading to learn more about how to support your feet, improve posture, and promote overall wellness.
Exercising and Stretching Your Feet
Exercising and stretching your feet and ankles on a regular basis ensures that those muscles are providing the best support possible. Because they’re used so frequently – and so thoroughly – you need to make sure they’re not prone to overuse damage. Even though you can’t always avoid these things from happening, progressively increasing your strength and endurance reduces your chances of suffering a setback.
The exercises below may help you maintain a greater range of motion in your feet, improve feet support, and allow you to stay active for longer.
- Toe raise, point, and curl
- Big toe stretch
- Toe splays and curls
- Marble pickup
- Sand walking
- Toe extension
- Golf ball roll
- Achilles stretch
Physical Therapy Can Benefit Foot and Ankle Function
Physical therapy can be useful to relieve pain and improve function if you are suffering from a foot condition.
When you see a physical therapist, the goal isn’t only to treat pain and promote injury healing, though. These professionals also focus on overall health.
Some physical therapy services that are used to treat foot pain are as follows.
- Manual therapy
- Electrical stimulation
- Laser therapy
- Heat and cold treatment
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 that physical activity “releases endorphins.” This helps to explain why you feel so terrific after running a mile or doing a set of squats. But what exactly does that imply, and how does exercise contribute to these long-term mood improvements?
Exercise and Happiness
Happiness is created by a long list of hormones. Those most commonly recognized are:
Fortunately for you, some of those compounds are also released during exercise. Serotonin and dopamine, popularly known as “happy hormones,” are among them.
What are the functions of these hormones? Dopamine works with your brain’s “motivational salience” system. This controls the intensity with which you behave in order to achieve or avoid a goal. Serotonin has the ability to counteract the dopamine-induced impulse and is the source of consistent drive. They increase your mood by balancing and complementing each other.
Endorphins also help you push through discomfort when you’re exercising. This is accomplished by numbing the body. However, neurotransmitters like dopamine and serotonin are responsible for the feel-good euphoria of “runner’s high,” as well as the enhanced drive you experience during and after your run. It may not feel great the whole time you exercise, but once you hit your stride, you’ll feel those “happy hormones.”
It makes little difference if your preferred form of exercise is a brisk walk, a long bike ride, or a trip to the gym. Physical activity has the ability to make you feel wonderful on the inside and out. All you have to do now is get going.
Why not hire a professional instead of trying to come up with an exercise regimen on your own? Contacting a local physical therapist is a good first step to take, and you should do so by calling or texting us at 949.716.5050Read More
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 described above, in which the vertebral bodies or neck joints stack on top of each other and become “stuck” from being in one position for too long. Sometimes this condition will go away on its own. However, seeing a physical therapist early is recommended, because early treatment can improve outcomes.
- Torticollis can result from a traumatic event, such as a car accident or fall. After a car accident, a person might experience whiplash (head being thrown forwards or backwards due to excessive force) and then several days later might have significant onset of pain and stiffness. Much more severe than the first example, this one requires skilled care to resolve. A family doctor might refer a patient to an orthopedic doctor, who could prescribe additional imaging, medications or injections, or to a physical therapist, who will identify which muscles and joints are involved to resolve the patient’s symptoms.
- The third type of adult torticollis is idiopathic cervical dystonia, which is thought to be neurologic in nature. Researchers have linked it to chromosome 18p, which is believed to generate involuntary contractions or tightness of the neck muscles in people who have not experienced sustained postures or trauma. Although this condition is not curable, treatments for pain relief include botox injections, surgery and pharmacological therapy, each of which helps manage symptoms.
If Torticollis is causing you significant disability and disruption of daily lifestyle, contact one of our highly trained and experienced Physical Therapists for treatment options.Read More
“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 to take a weekend off from weeding, but they do not need to rush to pain medication and ice. Instead, let the pain guide your activity level, understand the body will heal, and continue to live your life. Use the PEACE & LOVE principle to help alleviate pain.
P = PROTECT
Let pain guide you. Avoid heavy loading and restrict movement for a couple of days. Don’t become inactive, though.
E = ELEVATE
Not necessary but could provide some benefit if swelling is present
A = AVOID ANTI-INFLAMMATORY MODALITIES
For all of the reasons mentioned above. This includes ice and NSAIDs (e.g. Advil)
C = COMPRESS
Like elevation, this can limit swelling. You may speed up the waste removal, allowing you to return to activity sooner.
E = EDUCATE
This applies to healthcare providers. It includes educating on proper load management (see next point) and pain (see above). Education is the most powerful treatment at my disposal as a physical therapist.
L = LOAD (STARTS A FEW DAYS AFTER THE INJURY)
Loading should follow the healing process. As the tissue strengthens, more load is tolerated. Immature muscle, ligaments, tendons, and bone, require loading to strengthen. Inactivity will not restore tissue strength.
O = OPTIMISM
Our emotions and expectations greatly influence our pain experience. The primary drivers of transitioning from acute to chronic pain are depression, anxiety, and fear of movement. No one likes being injured. But understand your body will recover if you take the right approach.
V = VASCULARIZATION
Early activity, particularly aerobic exercise, improves blood flow and assists with the healing process.
E = EXERCISE
Exercise is necessary to fully restore lost muscle, strength, and tissue integrity.
PEACE & LOVE is a long-term strategy that can help you recover from injury and reduce your risk of reinjury. If you have a question or would like to work with a physical therapist to design a personalized rehabilitation plan, schedule an appointment by calling or texting us at 949.716.5050.Read More
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 sitting has been shown to increase body discomfort, particularly low back pain. Research has shown that prolonged sitting is adversely associated with type 2 diabetes and premature mortality and has a negative effect on mental state.
- Standing for at least five minutes each hour can reduce your risk of back pain. Set a timer on your phone or computer to remind you to stand.
- When sitting, use a sturdy, supportive chair instead of the couch. Adding a lumbar support pillow to a kitchen chair can be a great temporary alternative to an ergonomic office chair. Sitting on a stability ball for part of the day also can promote core muscle engagement, which is important for your low back; however, it should not be your primary chair because of the limited back support.
Ergonomic Set-up Guidance
- Your eyes should be level with the top one-third of your computer screen to prevent excessive strain on your neck.
- With your elbows bent to 90 degrees, your hands should rest comfortably on your work surface. You may need to adjust the height of your chair/seat or work surface to achieve this position.
- Your feet should be planted on the floor, with your knees and hips bent to 90-100 degrees.
- When standing, place your computer on an elevated surface to avoid strain on your neck and back.
If you are experiencing pain, whether in your neck, back or elsewhere, we are here to help through in-person physical therapy or telehealth options.
After a thorough assessment, our therapists will perform manual therapy techniques to reduce your pain and guide you through therapeutic exercises to help improve your strength and overall function. Your therapist can help improve your posture and ergonomic workstation setup and work with you to develop a personalized plan to prevent future discomfort.
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 progressive breakdown of the cartilage (or cushion) that lines the surfaces of the bones that ultimately form the joints of the body, such as the knee, shoulder and hip. This breakdown can make joint movement painful and can result in reduced mobility necessary for daily activities.
- Pain with daily activities
- Pain at night
- Decreased range of motion
- Decreased strength
- Tenderness to touch
Osteoarthritis can cause people who were once active to begin living a sedentary lifestyle in an attempt to avoid pain. Yet not only does inactivity increase pain, but it also negatively affects the health of the other major systems of the body and their health including the lungs, heart and brain.
How to Treat Osteoarthritis
As a result, osteoarthritis can damage one’s overall health and well-being. The good news is that you can take action to treat this disease and get back to doing the activities you love in your daily life.
Though it seems counterintuitive, studies have shown that one of the best treatments for osteoarthritis is exercise. As we look toward society reopening, it is important that we have maintained an appropriate level of activity during quarantine to reduce the risk of developing or aggravating osteoarthritis upon returning to work.
Some of the evidence-based reasons why exercise is so important to fighting the effects include the following:
- Exercise helps act as a natural “lubricant” to help joints move more efficiently and smoothly.
- Strengthened muscles surrounding the joint allow for more support and promote pain-free movement.
- Exercise helps with weight loss and fitness. Obesity increases the load and stress on joints exponentially. Maintaining a healthy weight reduces load to joints, thus reducing the risk for osteoarthritis.
- Exercise and activity move the joints through a variety of ranges of motion, which helps counteract stiffness.