Exercises for Meniscus Tear Recovery

This article provides helpful information for athletes or anyone suffering from a meniscus tear. It provides eight exercises that can help improve the strength and flexibility of the knee joint and potentially speed up the healing process. These exercises can be incorporated into a rehabilitation plan, under the guidance of your physical therapist — that’s us! Connect with us for a consultation so we can help determine exactly the right path for you, personalized.

What is a meniscus tear?

A meniscus tear is a common knee injury that often affects people who play contact sports. It can also be caused by wear and tear and doing everyday activities that put pressure on the knee joint, such as squatting to pick something up or getting in and out of a car.

This injury occurs when a person tears the protective cartilage in the knee.

A meniscus tear isn’t always painful, but it can cause swelling and instability in the knee. The knee may lock, and you may have trouble moving it.

The nature of the injury, and a person’s symptoms, help a doctor determine treatments for a meniscus tear. For example, younger people and those who’ve experienced a traumatic injury are more likely to require surgery than older people who have a chronic meniscus injury.

Doctors will often recommend physical therapy exercises to help stabilize the joint.

8 exercises to try

Once you have your doctor’s approval to begin exercising, try some of these exercises to enhance your strength and stability following a meniscus tear.

1. Quadriceps setting

Quadriceps setting is an isometric exercise to strengthen the front thigh muscles.

The steps:

  • Sit on the ground with your legs extended in front of you. You can also lie flat, if preferred.
  • Focus on tightening or contracting the quadriceps. You can accomplish this by imagining you’re pushing the back of your knee against the floor.
  • Hold the muscle contraction for 10 to 20 seconds.
  • Repeat 10 times. Rest for 30 seconds to 1 minute, then repeat the steps.

2. Mini-squats

Mini-squats are another type of exercise that can strengthen the quadriceps.

The steps:

  • Stand with your back against a wall, with your shoulders and head against the wall. Your feet should be shoulder-width apart and 1 foot from the wall.
  • Bend your knees slightly to bring your buttocks toward the ground.
  • Stop at about 15 degrees of bend, feeling the muscles in your thighs working.
  • Don’t let your squat go so deep that your thighs are parallel to the floor. This puts too much pressure
    on your knees during healing of this injury.
  • This puts too much pressure on your knees during healing of this injury.
  • Hold this position for 10 seconds, then slowly slide your body back to your starting position.
  • Repeat 8 to 10 times. Rest for 30 seconds to 1 minute, then repeat the steps.

You don’t always have to do this exercise against a wall, but it does add greater stability. You can also hold on to a sturdy piece of furniture for balance.

3. Straight leg raise

This exercise both strengthens the quadriceps and stretches the hamstrings, or the muscles that run up the backs of your thighs.

The steps:

  • Lie on the floor with your left foot flat on the floor and your right leg extended. Keep your back and pelvis in a neutral position. Your pelvis should be slightly tucked to support your back.
  • Flex your right foot and tighten your thigh muscles. Slowly, in a controlled fashion, raise your right leg off the floor.
  • Lift the right leg to roughly 45 degrees, or when your right knee is the same height as your left knee.
  • Lower the right leg. Do 25 total repetitions. Repeat the exercise on the left leg.

4. Hamstring heel digs

This exercise works to strengthen the hamstrings and challenge the abdominal muscles.

The steps:

  • Lie on your back with your knees bent and feet flat on the floor.
  • Flex your feet so only your heels are touching the ground.
  • Dig your heels into the ground and slowly slide them about 4 to 6 inches away from your body.
  • Bring your heels back toward your body, returning to your starting position. You should feel the exercise work the backs of your thighs.
  • Repeat this exercise 8 to 10 times, then rest for 30 seconds to 1 minute. Do an additional set.

5. Leg extensions

This exercise can be performed while seated, which means you can do it almost anywhere. Try to do a set two to three times a day.

The steps:

  • Sit on a sturdy chair or bench with your feet flat on the floor.
  • Flex your right foot and lift your foot off the floor, straightening your right leg. You should feel the muscles in the front of your thigh working.
  • Slowly lower the foot to your starting position.
  • Repeat 10 times on the right side, then on the left leg. You can also try performing the exercise with a pointed foot.
  • Only extend/straighten the knee as far as you can without pain.

6. Standing heel raises

This exercise strengthens your gastrocnemius and soleus muscles, which together make up your calf muscles.

The steps:

  • Stand your feet hip-width distance apart with your hands resting lightly on a chair or counter for support.
  • Slowly lift your heels up off the floor and rise onto the balls of your feet.
  • Pause at the top, and then slowly lower your heels back down to the ground.
  • Do 2 to 3 sets, with 8 to 10 reps per set.

Tips: Tighten your gluteus (buttocks) muscles for balance. Keep your ankles in a neutral position to prevent them from rolling towards the outer edges of your feet.

7. Clams

This exercise targets your hip abductors. It helps you strengthen your gluteus medius and gluteus minimus muscles.

The steps:

  • Lie on your uninjured side, with your hips stacked on top of one another and your knees bent at a 45-degree angle. Engage your core.
  • Rest your head on your lower arm, and use your top arm to stabilize your position.
  • Keep your feet stacked on top of one another at all times, and slowly raise your top knee as far as possible without moving your low back and pelvis.
  • Slowly return your top knee to its starting position.
  • Do 2 to 3 sets with 8 to 12 reps per set.

Tip: Your top hip may want to migrate backwards during the exercise. Try to keep your hips stacked on top of one another and as still as possible.

Too easy? Wrap a resistance band around your thighs before beginning the exercises.

8. Hamstring curls

This exercise strengthens the muscles on the backs of your thighs.

The steps:

  • Lie on your stomach with your legs straight. You can rest your forehead on your arms.
  • Slowly bend your knee to lift the foot of your injured side toward your buttocks.
  • Slowly lower your foot back down to the floor.
  • Do 2 to 3 sets with 8 to 10 reps per set.

Exercises to avoid

Doctors will usually advise against performing certain exercises when you have a meniscus tear. These exercises can put too much pressure on an already unstable knee.

Avoid exercises that involve:

  • pivoting
  • deep squatting
  • twisting

If any exercise causes you pain or makes your knee feel unstable, stop doing it right away.

Types of tears

Inside the knee are protective cartilages, including the articular and meniscal cartilage, which cushion the joints and provide stability.

The articular cartilage provides for smooth joint movement. The meniscal cartilage improves the load-bearing abilities of the knee.

Doctors usually divide meniscal tears into two categories: acute traumatic tears and degenerative tears.

Acute trauma

An acute traumatic tear most commonly occurs in young athletes.

You may hear a popping sound upon injuring your knee. Other symptoms of an acute traumatic tear include:

  • catching or locking of the joint
  • joint pain
  • swelling

Degenerative tear

A degenerative tear is caused by repeated stress that weakens the cartilage. These tears occur over time and are most commonly seen in people who are middle-aged.

The symptoms of a chronic meniscal tear are similar to those of an acute tear.

Differing treatment

It’s important to know the differences between the tears because usually only acute traumatic tears are surgically repairable.

Less than 10 percent of meniscal tears occurring in patients age 40 or older can be repaired. This is often because the tissue degeneration affects blood flow to the cartilage, making healing less likely after surgery.

A doctor may recommend removing the damaged tissue and suggest physical therapy exercises.

Physical therapy exercises don’t necessarily heal the meniscus, but they can prevent stiffness. These exercises also help to strengthen the muscles around the knee and stabilize the knee joint.

When to see a doctor

See your doctor if you experience any of the following symptoms after a suspected meniscal tear:

  • locking of the joint, which can indicate a portion of damaged tissue is lodged in the knee joint
  • extreme swelling of the knee joint that makes the knee hard to move
  • extreme pain with moving the knee joint
  • knee buckling or difficulty putting weight on the knee

You should also see your doctor if any of your symptoms worsen over time.

As the first line of defense for musculoskeletal injuries, your physical therapist can also help you determine if you should see the doctor and help with decreasing symptoms. You don’t need a medical referral to see a physical therapist and it usually takes less time to get a PT appointment.

In some cases, a doctor may not be able to repair the meniscus. Instead, they may recommend removing damaged areas of tissue. This can reduce discomfort and movement restrictions.

Recovery time

Recovery time for a meniscus tear can vary based on the severity and nature of the injury.

Meniscus tear symptoms can improve within four to six weeks after injury. If surgery is needed, the recovery process can be longer, however.

If you’re experiencing a meniscus tear or any other sports injury, don’t let it hold you back from reaching your peak potential. Our experienced physical therapists can guide you through a personalized rehabilitation program to help you regain your strength, flexibility, and mobility. Contact Peak Potential PT today at 901.316.5456 or find us on our Facebook page.

Reference: [https://www.healthline.com/health/sports-injuries/8-exercises-for-a-meniscus-tear]

Take it Easy – Top Tips for Managing Stress

Sometimes, despite our best efforts, the chaos of life can bring us some pretty stressful situations. Even the most well-prepared, insightful person experiences stress from time to time. While stress can manifest itself physically—sore back or neck, tension headaches, or an upset stomach, recognizing the signs of stress and acting on it quickly can help to make sure those physical ailments related to stress do not become chronic.

Recognize the Signs of Stress

When experiencing stress, you may feel:

  • Overwhelmed
  • Anxious or nervous
  • Irritable
  • Racing thoughts or over-thinking

It is normal for us all to experience stressful moments, and indeed, upon occasion, longer periods of stressful times. This could be related to concerns around work, finances, personal relationships, or health. It is possible to begin tackling stress once you recognize you are experiencing symptoms related to it.

Tips to Manage Stress:

  1. Drink Green Tea: Often our days are fueled by caffeine. However, caffeine causes a spike in blood pressure which can increase the negative symptoms associated with stress. Switching to green tea can help to ease the nervous system as it contains healthy antioxidants and amino acids, as well as containing half of the amount of caffeine as coffee.
  2. Exercise (even just for a minute!): Sometimes when we tell ourselves we need to exercise, that creates even more stress (I don’t have time, I have an injury, etc). However, you don’t need to be breaking personal records to be considered as having exercised. Get up out of your chair and walk around the office for a couple of minutes or stand up and do a couple of stretches when you have a break. Movement releases endorphins which can improve your mood and reduce stress almost immediately.
  3. Take a Breath: It might sound cliché, but breathing deeply helps to relax our body. Shallow breathing can contribute to stress but mindfully taking deep breaths, breathing in slowly and exhaling slowly while concentrating on your chest and lungs as they fill with air helps to center your body and clear your mind.
  4. Eat Right: When we are feeling stressed the first thing we want to do is grab the “quick fix” meal—either a chocolate bar or something else processed or fatty. Stress levels and a proper diet are closely related. Try to plan ahead as much as possible and prepare meals that are lower in sugar and less fatty. Foods with high levels of Omega-3 fatty acids have been shown to reduce the symptom of stress.

Stress is an unavoidable part of life — knowing how to recognize it and manage it is key to your health! We are your total physical therapy and wellness team! We can help you achieve your wellness goals, regardless of where you are in your journey! Visit us on Facebook or give us a call at 901.316.5456 to see how we can support you!

Loosen Up a Stiff Neck

Neck pain is a very common complaint. But the good news is that it is usually caused by joint and muscle problems, not some serious disease or ailment. We bring you four physical therapy exercises that can lessen neck pain. 

Even though a stiff neck is typically caused by a relatively minor injury, such as a muscle strain or ligament sprain, the painful flare-ups can be quite sharp or burning. It is good to minimize painful movements and give a stiff neck some rest, but it is also important to keep the neck moving to avoid further stiffening or muscle deconditioning.

This article includes 4 easy stretches to improve neck flexibility and function, as well as test which movements may need to be modified or avoided until the neck feels better. Some of these stretches may feel good or help reduce pain and stiffness, whereas others may not. If a particular movement starts to increase pain, immediately stop it and try a different movement.

Neck Extension (Backward Bending)

Gently extend the neck by looking upward and bringing the head backward while keeping the shoulders and back stationary. Once the head has gone back as far as it can go without increasing pain, try to hold the stretch for 5 seconds before returning the head to neutral (starting) position.

During a neck extension exercise, the stretch is felt along the front of the neck through the throat. The muscles working at the back of the neck may also be felt, from the base of the skull all the way down to the upper back.

Neck Flexion (Forward Bending)

Gradually lower the chin toward the chest and look downward while only moving the head. Once the head has been flexed forward as far as it can comfortably go, hold the stretch for 5 seconds before returning to neutral position.

The neck flexion stretch is felt throughout the back of the neck.

Lateral Neck Flexion (Bending Side to Side)

Slowly bend the head to one side, such as by bringing the left ear toward the left shoulder. During this stretch, the shoulders and back remain still while the neck flexes laterally to the side. Once the head has flexed as far as it can comfortably go to the side, try to hold the stretch for 5 seconds before returning the head to neutral position. This stretch is then repeated in the opposite direction.

When the lateral neck flexion is performed with the head bending toward the left shoulder, the stretch is felt along the right side of the neck.

Neck Rotation (Turning Side to Side)

While keeping the back straight and shoulders still, gradually turn the head to the left as far as it can naturally go without increasing pain. Once the head has reached its rotation limit, hold the stretch for 5 seconds before bringing it back to neutral position. This same stretch is then repeated to the right.

Of all these stretches noted for a stiff neck, rotation is often the most challenging, especially on one side or the other. It is recommended to only rotate the neck partway if that is all that can be done without increasing pain.

How Often to Perform Neck Stretches

For an acute stiff neck that is particularly painful and difficult to move, it may make sense to only try each of these stretches once before giving it a rest. These stretches could then be tried again a few hours later, or perhaps the next day.

As time goes on, these stretches may start to feel more comfortable and can be increased, such as by holding the stretch positions for 10 seconds, or doing multiple sets. At each step of the way, it is important to remember that the goal is to improve neck flexibility and function, not increase pain.

After the initial neck pain and stiffness have been reduced, a more involved routine of neck strengthening and stretching might be pursued long-term to reduce the risk of having the pain return.

When to Seek Medical Attention

If a stiff neck is accompanied by a severe headache, fever, nausea, dizziness, arm tingling, weakness, or other troubling symptoms, seek medical attention immediately.

Pain is a sign your body needs healing. Come visit us so we can translate what your neck pain is saying. Your body will thank you! Let us help you reach your Peak Potential with a customized plan! Schedule your appointment today at 901.316.5456 or find us on our Facebook page.

Reference: [https://www.spine-health.com/wellness/exercise/4-easy-stretches-stiff-neck]

Preventing Sports-Related Injuries

With the start of a New Year, it’s a good opportunity to remind anyone participating in sports of some simple things you can do to prevent some common injuries. Take these 5 steps to prevent injuries so you can stay in the game — and whether you’re 15 or 105, you can use us for preventative help for new or re-occurring injuries.

“Sport injuries generally occur for two different reasons: trauma and overuse,” says Dr. Andrew Cosgarea, an orthopedic surgeon and sports medicine expert. “And while traumatic sports injuries are usually obvious, dramatic scenes, like when we see a player fall down clutching their knee,” continues Cosgarea, who is also the head team physician for Johns Hopkins University Department of Athletics, “overuse injuries are actually more common.”

Overuse injuries often occur when the body is pushed past its current physical limits or level of conditioning — but poor technique and training errors, such as running excessive distances or performing inadequate warm-ups, frequently contribute. To help keep you or your young athlete from experiencing a sports-related injury, Cosgarea provides the following prevention tips:

Set realistic goals.

“I am a strong advocate for setting goals and working hard to achieve them,” Cosgarea says, “but it is crucial that our goals are realistic, achievable and sustainable.” Whether your goal is to swim more laps, lift a certain amount of weight or run a specific distance, set an obtainable goal and gradually work to improve.

Plan and prepare.

If you plan to begin exercising regularly or want to begin a new program, you should meet with your primary care provider first and discuss your options. Also, take the time to learn the proper techniques required for your sport or program. Working with a personal trainer or signing up for a class are often safe and enjoyable ways to start a new activity, Cosgarea suggests.

Warm up and cool down.

It is important to warm up before physical activity because research has shown that a heated muscle is less likely to be strained. To accomplish this, Cosgarea recommends some light walking or jogging before you start your exercise and then again afterward to help your muscles cool down slowly. Another important way to prevent injury is to increase your flexibility. This can be done by stretching before and after a workout, Cosgarea suggests, but it is best to do so once the body is already warm.

Take your time.

Don’t push yourself too hard too fast. Getting in shape or learning a new sport takes time. “We need to allow for adequate time to gradually increase training levels so that our bodies have time to adjust to the stresses on our bones, joints and muscles,” Cosgarea says. For instance, when running, increase mileage gradually and give yourself plenty of time to recover between workouts.

Listen to your body.

Adjust your activities if your body is showing signs of too much stress. “While a mild and short-lived muscle ache is generally considered ‘good pain,’ pain in your joints is not normal and is a sign that you should cut back,” Cosgarea warns.

We encourage you to remain injury free at whatever level you play your sport. At Peak Potential PT, we offer personalized care to address your specific needs. Schedule your appointment today at 901.316.5456 or find us on our Facebook page.

Reference: [https://www.hopkinsmedicine.org/health/conditions-and-diseases/sports-injuries/5-tips-for-preventing-sports-related-injuries]

Breathing Exercises to Help You Sleep

Breathing is a necessity of life that occurs without much thought. However, improper breathing can upset the oxygen and carbon dioxide exchange and contribute to anxiety, panic attacks, fatigue, and other physical and emotional disturbances. The next time you’re feeling anxious and can’t fall asleep, try some breathing exercises. Learn one technique below.

Falling asleep or coming down from anxiety might never be as easy as 1-2-3, but some experts believe a different set of numbers – 4-7-8 – comes much closer to doing the trick.

The 4-7-8 technique is a relaxation exercise that involves breathing in for four counts, holding that breath for seven counts and exhaling for eight counts, said Dr. Raj Dasgupta, a clinical associate professor of medicine at the University of Southern California’s Keck School of Medicine, via email.

Also known as the “relaxing breath,” 4-7-8 has ancient roots in pranayama, which is the yogic practice of breath regulation, but was popularized by integrative medicine specialist Dr. Andrew Weil in 2015.

“What a lot of sleep difficulties are all about is people who struggle to fall asleep because their mind is buzzing,” said Rebecca Robbins, an instructor in medicine at Harvard Medical School and associate scientist in the division of sleep and circadian disorders at Brigham and Women’s Hospital in Boston. “But exercises like the 4-7-8 technique give you the opportunity to practice being at peace. And that’s exactly what we need to do before we go to bed.”

“It does not ‘put you to sleep,’ but rather it may reduce anxiety to increase likelihood of falling asleep,” said Joshua Tal, a New York state-based clinical psychologist.

How 4-7-8 works

The 4-7-8 method doesn’t require any equipment or specific setting, but when you’re initially learning the exercise, you should sit with your back straight, according to Weil. Practicing in a calm, quiet place could help, said Robbins. Once you get the hang of it, you can use the technique while lying in bed.

During the entire practice, place the tip of your tongue against the ridge of tissue behind your upper front teeth, as you’ll be exhaling through your mouth around your tongue. Then follow these steps, according to Weil:

  • Completely exhale through your mouth, making a whoosh sound.
  • Close your mouth and quietly inhale through your nose to a mental count of four.
  • Hold your breath for a count of seven.
  • Exhale through your mouth, making a whoosh sound for a count of eight.
  • Repeat the process three more times for a total of four breath cycles.

Keeping to the ratio of four, then seven and then eight counts is more important than the time you spend on each phase, according to Weil.

Not getting enough sleep? It could be making you more selfish

“If you have trouble holding your breath, speed the exercise up but keep the ratio (consistent) for the three phases. With practice you can slow it all down and get used to inhaling and exhaling more and more deeply,” his website advised.

When you’re stressed out, your sympathetic nervous system – responsible for your fight-or-flight response – is overly active, which makes you feel overstimulated and not ready to relax and transition into sleep, Dasgupta said. “An active sympathetic nervous system can cause a fast heart rate as well as rapid and shallow breathing.”

What research shows

The 4-7-8 breathing practice can help activate your parasympathetic nervous system – responsible for resting and digesting – which reduces sympathetic activity, he added, putting the body in a state more conducive to restful sleep. Activating the parasympathetic system also gives an anxious brain something to focus on besides “why am I not sleeping?” Tal said.

While proponents may swear by the method, more research is needed to establish clearer links between 4-7-8 and sleep and other health benefits, he added.

“There is some evidence that 4-7-8 breathing helps reduce anxious, depressive and insomniac symptoms when comparing pre- and post-intervention, however, there are no large randomized control trials specifically on 4-7-8 breathing to my knowledge,” Tal said. “The research on (the effect of) diaphragmatic breathing on these symptoms in general is spotty, with no clear connection due to the poor quality of the studies.”

A team of researchers based in Thailand studied the immediate effects of 4-7-8 breathing on heart rate and blood pressure among 43 healthy young adults. After participants had these health factors and their fasting blood glucose measured, they performed 4-7-8 breathing for six cycles per set for three sets, interspersed with one minute of normal breathing between each set. Researchers found the technique improved participants’ heart rate and blood pressure, according to a study published in July.

How to get to sleep the night before an early call or big event

When researchers have observed the effects of breathing techniques like 4-7-8 breathing, they have seen an increase in theta and delta brain waves, which indicate someone is in the parasympathetic state, Robbins said. “Slow breathing like the 4-7-8 technique reduces the risk of cardiovascular disease and type 2 diabetes and improves pulmonary function.”

The 4-7-8 technique is relatively safe, but if you’re a beginner, you could feel a little lightheaded at first, Dasgupta said.

What to expect

“Normal breathing is a balance between breathing in oxygen and breathing out carbon dioxide. When you upset this balance by exhaling more than you inhale, (it) causes a rapid reduction in carbon dioxide in the body,” he said. “Low carbon dioxide levels lead to narrowing of the blood vessels that supply blood to the brain. This reduction in blood supply to the brain leads to symptoms like lightheadedness. This is why it is often recommended to start slowly and practice three to four cycles at a time until you are comfortable with the technique.”

The more you practice the 4-7-8 technique, the better you’ll become, and the more your body and mind will incorporate it into your usual roster of tools for managing stress and anxiety, Dasgupta said. Some people combine this method with other relaxation practices such as progressive muscle relaxation, yoga, mindfulness or meditation.

How to tell if your stress levels are normal or a sign of something more

Unmanaged stress can rear its head in the form of sleep difficulties, Robbins said. “But when we can manage our stress over the course of the day (and) implement some of these breathing techniques, we can put ourselves in the driver’s seat instead of being victim to events that happen in our lives.”

Exercise promotes health and can help you get a better night of sleep! Physical activity causes positive reactions in your whole body, increasing blood flow, eliminating toxins, strengthening muscles and joints, and much more. If pain prevents you from living an active life, we can help! Contact us at 901.316.5456 to schedule an appointment or visit our Facebook Page!

Reference: [https://edition.cnn.com/2022/09/16/health/4-7-8-breathing-technique-relaxing-wellness/index.html]

10 Tips to Add Movement to Your Everyday Life

Are you trying to find time for exercising but your routine is too hectic? Below are 10 ways to move more during everyday life, without having to block more time out of your busy schedule. If moving is painful for you — or you find your movements increasingly restricted, we have 1001 tools to help you with that! Reach out to us and we will absolutely help you live a more pain-free and movement-filled life. 

Melodyne 5 Studio VST Crack

It can feel overwhelming when you’re trying to make time for exercise. Here are some tips I give my physical therapy patients… and how I manage to keep myself moving.

I get it. We’ve all said, “Who has time to exercise when you’re a…”

Just fill in the blank: working parent, working night shifts, entrepreneur, student, person who commutes, or parent who stays at home keeping children alive. You’re not alone in trying to figure out how to fit exercise into your day.

As a mama and physical therapist who owns her own business, I have to schedule my exercise time — otherwise, it won’t happen.

Over the past 11 years, I’ve realized the I’ll-work-out-later approach doesn’t work for me. I have to block time out of my day to exercise so I can stay sane and maintain my health and strength.

And here’s another tip: Try adding in a few bonus activities throughout the day and week to keep your body moving. Just a few extra minutes of movement here and there really do add up over time.

Here are 10 ways to move more during everyday life, without having to block more time out of your busy schedule!

1. Take the stairs

I know. This is so boring, and you’ve heard it a bajillion times. Yet, it’s one of the best tips for a reason.

Taking the stairs instead of the elevator increases your heart rate, helps with balance, and improves lower-extremity strength. If you’re feeling saucy and have a few minutes, you can even do some heel raises off the edge of a step for calf strength, or take the stairs two at a time.

Skip the elevator, your body and heart will thank you.

2. Incorporate walking meetings

If you work from home or have transitioned to virtual conference calls, schedule a walk during one call per day.

If you don’t need to be staring at a screen looking at spreadsheets, plug in your headphones, slip your phone in your pocket, and solve the world’s problems on a walk. It’s a great way to mix up your daily routine.

And if you work in an office, take your one-on-one meetings to go. Walking together enhances team bonding, and you may even come up with better ideas. Research shows walking boosts creativity and enhances mental acuity.

3. Lunge it up

I do this a lot, and I get funny looks sometimes, but hey — I’m a busy woman, and my time is precious!

When you’re shopping, try walking lunges down the supermarket aisles while holding onto the cart. The cart offers a good balance point, and you can get about 10–20 lunges in a single pass, depending on how long your supermarket’s aisles are. Go for it, it’s surprisingly fun!

4. Sit on an exercise ball

Swap out your office chair for a stability ball. This can help with back pain and help improve posture, and while sitting on the ball, you can do some gentle mobility stretches for your neck, pelvis, and spine.

Try a hula-hoop motion and tucking and untucking your pelvis to help fire up your core stabilizers. If you want to add in some abdominal work, you can also try seated marches or other exercises on the ball — all while sitting at your desk!

5. Park far away

While we need to be safe and alert to our surroundings, if you’re in a safe and well-lit area, consider parking further from the entrance of wherever you’re going. Adding in a few minutes of walking time here and there adds up over time and can increase your daily step count!

6. Have more sex

Yup, you’re welcome. Some older research states that sex burns calories at a rate of about 3.1 calories per minute for women and about 4.2 calories for men.

So although it’s not the same as a vigorous jog, you can (for sure) work up a sweat during sex. Have fun, try new positions and techniques, and bond with your partner all while moving more.

7. Foster a pet

Our local shelter and other adoption agencies are always looking for volunteers to help. Take the family to the shelter and volunteer to take a few dogs for a walk.

You get to increase your time outside, help a dog and your community, teach your kids about caring for others, and spend some quality family time being active and moving your body. It’s a win-win-win for all involved.

8. Have a dance party

Clear the furniture from the room and put on some tunes. You can do this while cooking dinner, folding laundry, or vacuuming.

Dancing is a fabulous way to burn calories and work on your balance and coordination. Plus, you can make it a game or contest with your kids. They need to learn about 80s rock, right? Put on some ACDC (or whatever makes you tap your feet) and get shakin’.

9. Switch up your game night

During your next family game night, swap out cards or board games for active games.

Here’s a list to jog your memory: hide and seek, kick the can, scavenger hunts, Twister, freeze dance, potato sack races, pin the tail on the donkey, musical chairs, hopscotch, jump rope, hula hoop contests, limbo… the games you once played as a kid are just as fun to play now.

Games like these can be played with people of any age, as well as indoors or outdoors. My family has a blast playing Pin the Tail on the Donkey and Freeze Frame Dance Party, and we all are sweaty and tired afterward.

10. Exercise or stretch during TV time

I know this goes beyond all tenets of “binge and chill,” but hear me out. Walk on the treadmill, use a stationary bike, stretch on the floor, use weights for upper- and full-body strengthening, or do Pilates during your next Netflix sesh.

If you watch a 30-minute show and move the whole time, that’s 30 minutes of exercise you didn’t have before! You can even limit it to when the commercials come on if that feels like a good place to start.

Keep your exercise stuff near your “binge-watching” place, and do some bodyweight exercises or even foam rolling during your show. Just a few reps of bicep curls, tricep presses, or arm raises with light hand weights will make a huge difference in your arm strength, posture, and well-being.

This is especially true for women, who are at a higher risk of osteoporosis. Incorporate weight training into your routine to keep your bones healthy and strong.

The bottom line

I hope these ideas will motivate and inspire you to get up and move a bit more throughout your day.

I know how difficult it is to maintain a good routine. It can seem overwhelming when you first start to exercise, but trying a few of these things will help.

Start small by adding in a few lunges here and there, a walking meeting once a week, or stairs a few times, and before you know it, you’ll be movin’ and groovin’ much more than you were before.

Need to get a stiff body moving after a week at your desk or warmed up for some weekend warrior activities? Your body will thank you! Let us help you reach your Peak Potential! Schedule your appointment today at  901.316.5456 or find us on our Facebook page.

Reference: [https://www.healthline.com/health/fitness/10-ways-to-move-more]

How to Avoid Knee Pain and Injuries

Did you know that the knee is the body’s most commonly injured joint? Knee injuries tend to affect an active lifestyle for sure, but even getting out of bed can be painful with a “bad knee.” Read on to see how you might benefit from some tips to help prevent troublesome knee injuries and pain. Remember — we are here to help with 1001 tools to ensure you regain mobility and decrease pain. 

Knee pain is often caused by either a one-time acute injury or repetitive motions that stress the knee over time, particularly as we age. There are some steps you can take to avoid knee pain and injuries.

“One of the most common things that causes knee injuries is the runner’s stretch,” says Robert Gotlin, DO, director of sports rehabilitation at Beth Israel Medical Center in New York City. “That’s when you grab your foot, bringing heel to butt. We all do it, but it’s one of the things that tends to increase knee pain. By bending the knee all the way, the kneecap gets jammed into the bones below it.”

Dr. Gotlin said the runner’s stretch can set the stage for chondromalacia patella, a condition where the cartilage under your knee cap becomes softened, which is the most common form of knee pain. “By repeatedly jamming your kneecap, you are promoting more chondromalacia,” he says.

Generally, Gotlin says the best knee injury prevention starts with becoming familiar with your own body and learning how to exercise correctly. If your knees are the type that are prone to chronic pain from arthritis, for example, impact-oriented exercise is not a good idea. Opt for an elliptical machine rather than the treadmill at the gym.

Tips for Avoiding Knee Injuries

In addition to Gotlin’s advice, you can avoid knee pain and injuries by doing the following:

  1. Maintain your weight. Because extra weight can increase your chances of developing osteoarthritis, maintain a weight that’s appropriate for your size and age to decrease stress on your knees and to avoid increased chances for knee injuries.
  2. Wear sensible shoes with a good fit. It will help you to maintain proper leg alignment and balance, ultimately preventing knee injuries.
  3. Warm up. Before starting any exercise, warm up and then do stretches. If you stretch muscles in the front and back of your thighs, it decreases tension on your tendons, ultimately relieving pressure on the knees.
  4. Do low-impact exercise. At the gym, opt for a rowing machine or a cross-country skiing machine. Both offer a strong workout with low impact to your knees.
  5. Swim or walk. When exercising outside of the gym, opt for swimming or walking.
  6. Weight train. Strengthen your leg muscles to better support your knees and avoid injuries by working out with weights. But be sure to consult with an expert first on the right way to life weights to prevent knee pain.
  7. Don’t decrease your activity. A decrease in activity will lead to weakness, increasing your chances of injuries.
  8. Don’t suddenly change the intensity of your exercise. Build up gradually to avoid knee pain.
  9. Consider physical therapy. If you already have a knee injury, visit a physical therapist who can help to set up an appropriate exercise regime.

You may notice that some people with knee problems wrap their knees during exercise or at other times. Gotlin says people generally do this because it feels good. While it won’t hurt your knee, it won’t help to avoid an injury. If you wrap, be sure to avoid wrapping too tightly, because that can also cause a knee problem.

Protect your body from an injury and stop those reoccurring ones — with Peak Potential! At Peak Potential PT, we offer personalized care to address your specific needs. Schedule your appointment today at  901.316.5456 or find us on our Facebook page.

Reference: [https://www.everydayhealth.com/knee-pain/how-to-avoid-knee-injuries.aspx]

Lower Back Stretches to Reduce Pain

Lower back pain can be a debilitating and painful condition. Believe it or not, staying physically active may be the most effective way to soothe or prevent it. Here are some simple stretches you can do to help ease your pain — and if you need a customized routine and personalized care to increase your mobility and reduce your pain and discomfort, we have 101 tools at our disposal to help. You do not have to accept that living with the pain is your “new normal.”

In some cases, it might be a symptom of an underlying condition, like kidney stones or acute pancreatitis. Other times, it’s simply a side effect of a sedentary lifestyle or repetitive motions.

While stretching isn’t a remedy for all lower back pain, in many instances, it can provide relief. If you’ve been living with some mild discomfort or stiffness, these seven stretches may help reduce the pain and strengthen the muscles in your lower back.

First, a few quick tips

Stretch your lower back with safety and care. Be especially gentle and cautious if you have any type of injury or health concern. It’s best to talk with your doctor first before starting any new types of exercise.

You can do these stretches once or twice a day. But if the pain seems to get worse, or you’re feeling very sore, take a day off from stretching.

As you go through these stretches, take your time and pay close attention to your breathing. Use your breath as a guide to make sure you don’t strain or overdo it. You should be able to breathe comfortably and smoothly throughout each pose or stretch.

1. Child’s Pose

This traditional yoga pose gently stretches your gluteus maximus, thigh muscles, and spinal extensors. It helps relieve pain and tension all along your spine, neck, and shoulders.

Its relaxing effect on your body also helps loosen up tight lower back muscles, promoting flexibility and blood circulation along the spine.

To do Child’s Pose, follow these steps:

  1. With your hands and knees on the ground, sink back through your hips to rest them on your heels.
  2. Hinge at your hips as you fold forward, walking your hands out in front of you.
  3. Rest your belly on your thighs.
  4. Extend your arms in front of or alongside your body with your palms facing up.
  5. Focus on breathing deeply and relaxing any areas of tension or tightness.
  6. Hold this pose for up to 1 minute.

You can do this pose several times during your stretching routine. Feel free to do it between each of the other stretches you do.

If you feel like you need some extra support, you can place a rolled-up towel on top of or underneath your thighs.

If it’s more comfortable, widen your knees and rest your forehead on a cushion.

2. Knee-to-chest stretch

This stretch relaxes your hips, thighs, and glutes while promoting overall relaxation.

To do a knee-to-chest stretch, follow these steps:

  1. Lie on your back with both knees bent and your feet flat on the floor.
  2. Keep your left knee bent or extend it straight out along the floor.
  3. Draw your right knee into your chest, clasping your hands behind your thigh or at the top of your shinbone.
  4. Lengthen your spine all the way down to your tailbone, and avoid lifting your hips.
  5. Breathe deeply, releasing any tension.
  6. Hold this pose for 30 seconds to 1 minute.
  7. Repeat with the other leg.

Place a cushion under your head for extra padding. You can also wrap a towel around your leg if it’s hard for your arms to reach.

To deepen the stretch, tuck your chin into your chest and lift your head up toward your knee.

3. Piriformis stretch

This stretch works your piriformis muscle, which is found deep in your buttocks. Stretching this muscle may help relieve pain and tightness in your buttocks and lower back.

To do a piriformis stretch, follow these steps:

  1. Lie on your back with both knees bent and your feet flat on the floor.
  2. Place your right ankle at the base of your left thigh.
  3. Then, place your hands behind your left thigh and pull up toward your chest until you feel a stretch.
  4. Hold this position for 30 seconds to 1 minute.
  5. Then do the opposite side.

To make the stretch more comfortable, keep your bottom foot planted on the floor. Rest your head on a cushion for support.

4. Seated spinal twist

This classic twist stretches your hips, glutes, and back. It increases mobility in your spine and stretches your abdominals, shoulders, and neck. The pressure of this stretch also stimulates your internal organs.

To do a seated spinal twist, follow these steps:

  1. Sit on the floor with both legs extended out in front.
  2. Bend your left knee and place your foot to the outside of your right thigh.
  3. Place your right arm on the outside of your left thigh.
  4. Place your left hand behind you for support.
  5. Starting at the base of your spine, twist to the left side.
  6. Hold this pose for up to 1 minute.
  7. Repeat on the other side.

To make this pose more comfortable, keep both legs straight.

For an extra stretch, add in neck rotations during this pose by inhaling to look forward and exhaling to turn your gaze backward. Do 5 to 10 on each side.

5. Pelvic tilt

Pelvic tilts build strength in your abdominal muscles, which helps relieve pain and tightness in your lower back. They also have a beneficial effect on your glutes and hamstrings.

To do a pelvic tilt, follow these steps:

  1. Lie on your back with both knees bent and feet flat on the floor.
  2. Engage your abdominal muscles as you flatten your back against the floor.
  3. Breathe normally, holding this position for up to 10 seconds.
  4. Release and take a few deep breaths to relax.
  5. Do 1 to 3 sets of 3 to 5 repetitions.

6. Cat-Cow

Cat-Cow is a great way to wake up your spine while also stretching your shoulders, neck, and chest.

To do Cat-Cow, follow these steps:

  1. Come onto all fours in a tabletop position (hands and knees on the ground).
  2. Press into your hands and feet as you inhale to look up, allowing your belly to fill with air.
  3. Exhale, tucking your chin into your chest and arching your spine toward the ceiling.
  4. Continue this pattern of movement, moving with each breath.
  5. Do this for 1 to 2 minutes.

If you have wrist concerns, place your hands slightly forward instead of directly under your shoulders. If you have any knee concerns, place a cushion under them for padding and support.

For deeper holds, simply remain in each position for 5 to 20 seconds at a time instead of moving with each breath.

7. Sphinx stretch

The sphinx stretch is a gentle backbend that allows you to be both active and relaxed. This baby backbend stretches and strengthens your spine, buttocks, and chest.

To do the sphinx stretch, follow these steps:

  1. Lie on your stomach with your elbows underneath your shoulders and your hands extended in front, palms facing down.
  2. Set your feet slightly apart. It’s OK for your big toes to touch.
  3. Gently engage your lower back, buttocks, and thighs as you lift your head and chest.
  4. Stay strong in your lower back and abdominals, breathing deeply.
  5. Press your pelvis into the floor.
  6. Gaze straight ahead or gently close your eyes.
  7. Hold this pose for 30 seconds to 1 minute.

You use your lower back for a lot of things, from walking and running to simply getting out of bed in the morning. Regular stretching is a great way to create and keep flexibility, relieve tension, and help build strength.

We work hard to get you living at your Peak Potential. Count on our expertise and compassionate work to help you achieve your goals. Book an appointment today at 901.316.5456 or find us on our Facebook page.

Reference: [https://www.healthline.com/health/lower-back-stretches]

Living with Arthritis

Arthritis is the swelling and tenderness of one or more joints. The main symptoms of arthritis are joint pain and stiffness, which typically worsen with age. There are many ways you can ease the pain, and physical therapy is the most effective. Along with our expert care and assistance, you can also improve on some aspects of your daily routine to help you with the pain and discomfort. Learn more below.

In the United States, arthritis affects more than 50 million adults and 300,000 children.

There are more than 100 different types of arthritis and related diseases. The most common type is osteoarthritis, which is a degenerative disease that wears away the cushioning between the joints, causing pain, swelling, and stiffness.

Another common type of arthritis is rheumatoid arthritis (RA). RA occurs when the immune system mistakenly attacks the joints and other parts of the body, causing uncontrolled inflammation.

Arthritis of any type can cause pain and result in lasting damage to the joints. In this article, we outline some of the most effective home remedies for slowing disease progression and treating the symptoms of arthritis.

1. Aquatic exercises

Aquatic exercise can relieve pressure on the joints while providing a workout.

Aquatic exercises can be beneficial for people with arthritis. Water provides resistance, which helps increase exercise intensity.

At the same time, the buoyancy that the water provides helps support body weight, relieving pressure on the joints.

A 2015 scientific review found that older adults with osteoarthritis who participated in an aquatic exercise program experienced the following benefits:

  • reduced body fat
  • improved coordination
  • improved range of motion
  • improved mood and quality of life

The participants also experienced a reduction in arthritis pain, although this was often short-term.

For ongoing pain relief, the researchers support current recommendations to perform 40–60 minutes of aquatic exercise three times a week.

2. Weight loss

According to the Arthritis Foundation, each pound (lb) of body weight equates to 3 lb of added stress on the knees and 6 lb of added pressure on the hip joints.

This increased pressure causes the cartilage between the joints to break down more quickly, worsening osteoarthritis.

Losing weight can ease pressure on the joints, reducing pain and stiffness.

Tap into powerful articles on managing psoriatic arthritis, backed by a community that understands you.

3. Tai chi

Tai chi is a low-impact exercise that incorporates slow and gentle movements to increase flexibility, muscle strength, and balance.

In 2013, researchers conducted a review of seven studies that investigated the effectiveness of tai chi for improving arthritis symptoms.

The authors concluded that a 12-week course of tai chi was beneficial for reducing pain and stiffness and increasing physical function in participants with osteoarthritis.

4. Yoga

Iyengar yoga is a type of yoga that focuses on correct anatomical alignment and uses props to support the body and relieve tension and inflammation.

A 2013 study investigated the effectiveness of a 6-week Iyengar yoga program for young women with RA.

Researchers divided the 26 participants into two groups: 11 participated in two 1.5-hour yoga classes for 6 weeks, while the remaining 15 did not take part in any yoga classes.

In comparison with the control group, the participants who did yoga reported significant improvements in health, mood, quality of life, and the ability to cope with chronic pain.

5. Hot and cold therapy

Heat and cold treatments are two different but effective methods for reducing arthritis pain.

Heat therapy boosts circulation and can soothe stiff joints and aching muscles, while cold therapy restricts blood vessels, which slows circulation, reduces swelling, and numbs pain.

People can try alternating heat and cold, but it is essential to monitor the skin carefully for damage from these treatments and discontinue their use if an injury occurs.

Heat treatments include:

  • starting the day with a warm bath or shower to relieve stiffness
  • applying warm paraffin wax to aching joints
  • placing a heating pad or hot water bottle on aching joints

People should limit cold treatments to 20 minutes at a time. These treatments include:

  • wrapping a bag of ice in a towel and applying it to painful areas
  • submerging the affected joint in ice water
  • using a cold pack

Some of these remedies are available for purchase online, including heating pads, hot water bottles, and cold packs.

6. Mindfulness meditation

Mindfulness is a form of meditation. When practicing mindfulness, people try to focus their attention on their feelings and what their body is experiencing in the present moment.

Mindfulness-based stress reduction (MBSR) is a program that uses mindfulness to help people manage pain and stress, both of which can compromise the immune system.

A 2014 study investigated whether MBSR could reduce disease activity in people with RA by boosting the immune system.

A total of 51 participants took part in the study, 26 of whom completed an 8-week program of MBSR while the remaining 25 received no treatment.

Participants who practiced MBSR showed a reduction in RA symptoms, including pain, early morning stiffness, and the number of tender and swollen joints.

Participants reported these improvements both immediately after MBSR and up to 6 months later.

7. Massage

According to the Arthritis Foundation, regularly massaging the muscles and joints can help soothe pain resulting from arthritis.

Experts believe that massage lowers the body’s production of the stress hormone cortisol and the neurotransmitter substance P, which has an association with pain. Massage also helps improve mood by boosting serotonin levels.

A 2013 study investigated the effects of massage on people with RA in their upper limbs.

The researchers divided the participants into two groups. One group received light-pressure massage, and the other received moderate-pressure massage.

A trained therapist gave each of the participants a massage once a week for 4 weeks. The participants also learned how to massage themselves and did this once a day.

After 4 weeks, the participants in the moderate-pressure massage group had less pain, better grip strength, and a greater range of motion in the affected limb than those who received light-pressure massage.

A 2015 study investigating the effects of moderate-pressure massage for knee arthritis reported similar benefits.

In 2020, guidelines from the American College of Rheumatology and the Arthritis Foundation noted that there was not enough evidence to show that massage can reduce symptoms of osteoarthritis. However, massage may have other benefits, such as helping reduce stress.

8. Transcutaneous electrical nerve stimulation (TENS)

TENS is a method of pain relief that uses electrodes in the form of sticky pads that attach to the surface of the skin to deliver small electrical currents to the body.

Current guidelines advise people not to use TENS for osteoarthritis pain, as there is no evidence that it can help.

9. Vitamin D

Vitamin D builds strong bones and helps maintain the function of the immune system.

A 2016 review found that people with RA often have lower vitamin D levels than those without the condition. Those with the lowest levels of vitamin D also tended to experience the highest levels of disease activity.

However, it is still not clear whether taking vitamin D supplements reduces disease activity in people with arthritis.

Current guidelines do not recommend vitamin D supplements as a treatment for osteoarthritis.

People can get vitamin D from sun exposure and certain foods. Vitamin D supplements are also available in stores and online.

10. Omega-3 fatty acids

Nuts and seeds are rich in omega-3 fatty acids. Studies have shown that omega-3 fatty acids help reduce inflammation in the body and play a role in regulating the immune system.

The authors of a recent review concluded that omega-3 fatty acids appear to improve the symptoms of RA, but they noted that further studies are necessary to confirm this.

Sources of omega-3 fatty acids include nuts, seeds, and cold-water fish, such as salmon, tuna, and sardines. People can also take omega-3 supplements.

These supplements are available in some health food stores and pharmacies, as well as online.

11. Chondroitin and glucosamine

Some people take chondroitin sulfate or glucosamine hydrochloride for osteoarthritis.

However, there is not enough scientific evidence to show that they can benefit people with osteoarthritis, and they may have adverse effects.

For this reason, current guidelines advise people not to use these supplements.

Medical treatment

There are almost 100 different types of arthritis. After making an initial diagnosis of the type of arthritis that a person has, a doctor will explain to them which treatment options are suitable.

Some examples of medications include:

  • analgesics for pain control, such as acetaminophen
  • NSAIDs, such as aspirin and ibuprofen
  • corticosteroids, which reduce inflammation
  • disease-modifying antirheumatic drugs (DMARDs), which slow or stop inflammation but weaken the immune system
  • targeted DMARDs, which target specific inflammatory issues rather than suppressing the entire immune system

When to see a doctor

Without treatment, arthritis can cause permanent damage to the joints or progress more quickly.

People with arthritis should work with a doctor to decide which home remedies may work best with their medical treatment plan.

A person should visit a doctor if they experience any of the following symptoms for 3 days or more:

  • pain, swelling, tenderness, or stiffness in one or more joints
  • redness and warmth of the skin surrounding the joint
  • difficulty moving the joint or performing daily activities

Summary

Arthritis is a progressive condition that causes pain and stiffness in the joints. Many different medication interventions are available, but using home remedies alongside these may be more effective in relieving pain and increasing mobility.

Common home remedies include massage, specific supplements, heat and cold therapy, and gentle exercises, such as yoga and tai chi.

People should speak with a doctor if they have any concerns about using home remedies for arthritis. It is also vital to ask about any supplements before taking them because they might interact with existing medications.

Our priority is our patients, and we believe that anything is possible when you have your health. Contact Peak Performance Physical Therapy to find out how you can start living a pain-free life with the help of a physical therapist. Call us to learn more at 901.316.5456 or find us on our Facebook page.

Reference: [https://www.medicalnewstoday.com/articles/324446?utm_source=ReadNext#vitamin-d]

Need physical therapy? 3 key questions your PT will ask

If you are new to physical therapy, you may not know what distinguishes an excellent clinic from others. There are several factors, but one of the first you can assess and evaluate comes in the questions the physical therapist will ask you. This article gives you an idea of the main questions you should expect: 

Sports injury? Frozen shoulder? Knees not behaving as they once did? Your healthcare team may suggest physical therapy to help treat these issues.

So now you’re heading for physical therapy, ready to do the exercises prescribed to help ease pain and restore function. Be prepared to answer questions, too; your physical therapist will want to know a lot more than just where you have pain. You can expect three main questions.

1. What are your limitations?

To determine a treatment plan, your physical therapist needs to know how pain is limiting your ability to carry out activities. “It’s critical to understand the problem impacting a person’s quality of life, so that everything we do is meaningful to them. They don’t care about their degree of shoulder flexion (range of motion); they care about getting a cereal bowl from the cabinet. We figure out what’s driving the problem so we can help them return to what they want to do,” says David Nolan, PT, DPT, a physical therapist at Harvard-affiliated Massachusetts General Hospital.

Your answer about limitations will also help guide the initial physical therapy assessment that measures range of motion, muscle strengths and weaknesses, or joint restrictions. “Maybe you say you can’t clean the house because of knee pain. After an evaluation, I may determine that you have pain because of weakness in the gluteal muscles and tightness in the quadriceps or hamstrings, and that informs what we need to do to alleviate pain,” Nolan says.

2. What are your goals?

Tell your physical therapist if you have a goal in mind — like going on a hike with friends, running around a tennis court, or playing outdoors with your kids. “There may be specific things we need to do to reach that goal, so I’ll need to know about it,” Nolan says.

For example, if a knee injury is keeping you from playing tennis, the plan will focus on more than just reducing pain. Yes, you’ll likely strengthen and stretch muscles that support the knee (the quadriceps and hamstrings in the thigh, the gluteal muscles in the buttocks, and the abdominal muscles). You’ll also work on improving balance and agility, so you can navigate the tennis court safely, as well as improve upper body strength and shoulder range of motion, so you can swing a tennis racquet.

3. Are you committed to this plan?

Your ultimate success depends on your willingness to stick to the program during the course of physical therapy (which can last weeks or months) and long afterward. “If you’re only doing the work when you’re in the clinic, then it probably won’t be enough to have a lasting effect,” Nolan notes.

Does that mean you’ll have to continue doing special exercises every day or on most days of the week, for the rest of your life? Probably not. “Once you’ve regained strength and reduced pain, you may not need to do the exercises with the same frequency, but you’ll need to make some lifestyle changes to prevent pain from coming back,” Nolan explains.

If you don’t feel committed to the plan, be up front about it. “Give all the information you can as far as what you can do and what you’re willing to do,” Nolan says. “Let’s share decision-making so I can make the plan as relevant to you as possible and you’ll be more likely to comply with it. That way, you’ll have a better outcome.”

When you come to Peak Potential, we will not only want to get to know as much as we can to offer the best solutions and treatments for you, but we will want to answer all of your questions as well. We genuinely care and want to be there for you. Call us to learn more at 901.316.5456 or find us on our Facebook page.

Reference: [https://www.health.harvard.edu/blog/need-physical-therapy-3-key-questions-your-pt-will-ask-202106072470]