Agape Physical Therapy Blog

Spring Into Motion: Safely Conquer Low Back Pain

Thu, 16 Apr 2026 17:12:59 GMT

As the days get longer and the snow melts away, the urge to get outside and tackle spring cleaning, gardening, or outdoor sports is strong. While this renewed energy is fantastic, a sudden increase in activity—especially after a less-active winter—often leads to a familiar unwelcome guest: low back pain.

At Agapé Physical Therapy , we know how quickly low back pain can derail your plans. The good news is that most low back discomfort is mechanical, meaning it responds very well to the right kind of movement and expert guidance. As you prepare to "spring into motion," keeping your back safe should be your top priority.

Why Does Spring Bring Back Pain?

For individuals prone to low back issues, the transition to spring activity often introduces specific stressors:

"Weekend Warrior" Syndrome : Attempting too much, too soon. Shoveling mulch, moving heavy planters, or doing intense yard work for hours when you haven't done sustained heavy lifting since last fall is a recipe for lumbar muscle strain or disc irritation.
Repetitive or Awkward Postures : Low back pain frequently flares up from tasks that involve sustained flexion (bending forward). Think bending over to pull weeds for an hour or repeatedly twisting while raking leaves. These positions put immense, prolonged stress on the spinal discs and surrounding low back muscles.
Lack of Core Stability : Your deep core muscles act as a natural, stabilizing brace for your spine. If they've weakened over the winter, your back takes on too much of the load during lifting and movement, leading directly to pain.

Tips for Protecting Your Back This Spring

You don't have to sacrifice your spring projects, just approach them with a low-back-friendly plan!

1. Warm Up and Cool Down

Treat yard work like a workout—because it is! Spend 5–10 minutes performing light dynamic movements before you start. Focus on gentle movements that activate your core and hips, such as hip circles and marching in place. Afterward, a few simple stretches for your hamstrings, hips, and back can help prevent post-activity stiffness.

2. Lift With Your Legs, Not Your Back

This old adage is crucial for protecting the low back when lifting bags of soil, planters, or moving patio furniture.

Squat, Don't round your back : Keep your back straight (neutral spine), hinge at your hips, and use your powerful leg muscles to lift. Don’t round your lower back when lifting from the ground.
Keep it Close : Hold the object close to your body. The further the load is from your spine, the exponentially greater the force placed on your low back discs and muscles.
Avoid Twisting : If you need to turn, move your feet and pivot your whole body , rather than twisting your spine while holding a load. Twisting while lifting is one of the most common causes of acute low back injury.

3. Take Frequent Breaks and Do "Spinal Resets"

Set a timer! Every 20–30 minutes, stop what you are doing. Walk around, change positions, or perform a simple "reset" stretch. The most effective reset for prolonged bending is a gentle backward bend (standing tall, lightly supporting your lower back with your hands, and extending back slightly). This counteracts the compression and sustained flexion that often leads to low back pain.

The Agapé Advantage: Direct Access to Low Back Pain Relief

If you find yourself sidelined by low back pain, you don't need to wait weeks for a doctor's referral. In New York State, you have Direct Access to a Doctor of Physical Therapy (DPT).

What does this mean for your low back pain?

Faster Relief : You can schedule an appointment at one of our 7 locations immediately. Getting started within the first few days of a low back flare-up can drastically reduce your recovery time and prevent the issue from becoming chronic.
Expert Diagnosis : Our DPTs are movement specialists trained to diagnose the specific root cause of your low back pain—be it a muscle strain, joint dysfunction, disc irritation, or nerve issue—not just treat the symptoms.
Get Moving Pain-Free Quickly : We utilize hands-on techniques, targeted exercises, and personalized education to stabilize your core, restore proper lumbar mechanics, and get you back to your normal routine—gardening, playing with grandkids, or hitting the golf course—quickly and safely.

Ready to Move Safely and Pain-Free This Spring?

Whether you are currently dealing with nagging low back pain or want to ensure your body is ready for the rigors of spring activity, Agapé Physical Therapy is here to help.

Don't let low back pain steal your spring.

Schedule your appointment with a Doctor of Physical Therapy at one of our 7 locations today!

You can come in Direct Access—no referral needed.

We also offer Preventative Visits where a DPT can assess your core strength, hip mobility, and spinal alignment before an injury happens, giving you a personalized plan to stay pain-free all season long.

Our motto is RECOVERY, WELLNESS, and PERFORMANCE. We want to help you all along the spectrum of health. Thank you for trusting us with your health and wellbeing.

Disclaimer: This is for general information purposes and is not medical advice. Please see a physical therapist or physician before starting any exercise program.

Unlock Your Day: Simple Steps to Regain Easy Mobility and Independence

Fri, 06 Mar 2026 20:12:37 GMT

Do simple tasks like getting out of a chair, walking to the mailbox, or reaching for a high shelf feel harder than they used to? It's easy to dismiss these changes as "just getting older," but losing the ability to move easily and independently doesn't have to be your story. At Agape Physical Therapy , we know that regaining your easy mobility is the key to unlocking a fuller, more independent life.

The Problem

Reduced mobility is a common concern as we age, often stemming from joint stiffness, muscle weakness, and a general slowing down. This can lead to a cycle: the harder it is to move, the less you move, which leads to more stiffness and weakness. This loss of functional independence impacts your confidence and your ability to enjoy your life.

The Solution

Personalized Physical Therapy

Physical therapy isn't just for recovering from surgery or a major injury. It is the most effective way to address the root causes of age-related mobility issues. Our personalized programs focus on the movements you need most in your daily life:

Low-Impact Strengthening : We use targeted, safe exercises to rebuild the core and leg strength necessary for standing, reaching, and lifting. To reduce stress on your joints and allow you to regain pain-free movement, we offer specialized options like our Anti-Gravity Treadmill (AlterG) or Aquatic Therapy to help you start moving safely.
Gait Training : We assess your walking pattern to improve balance, stride length, and overall stability.
Flexibility and Range of Motion : Gentle movements help restore the ease of joint motion, making it simpler to bend, twist, and turn.
The goal is simple : to make every day easier, safer, and more enjoyable, allowing you to walk the neighborhood, confidently play with your grandchildren, and handle chores without pain or struggle. At Agape PT, our process takes you through the full rehab journey, following our motto: Recovery, Wellness, and Performance .

Ready to Move Better, Live Freer?

We work closely with local Primary Care Physicians (PCPs), but you have the power to start your journey today. In New York, you don't need a referral to begin physical therapy. This means less waiting and faster results.

With four locations offering Aquatic Therapy and our newest office now open in East Rochester , we are ready to help you move forward.

Call Agape Physical Therapy today or click here to book your initial evaluation through Direct Access and start your journey back to easy movement!

From Spin to Stability: How Agapé Physical Therapy Treats Vertigo at All 7 Rochester Locations

Fri, 09 Jan 2026 16:53:07 GMT

Dizziness, the room spinning, that unsettling feeling of being off-balance—if you’ve ever experienced vertigo, you know how debilitating it can be. It’s more than just a little woozy feeling; it can make daily tasks like getting out of bed or walking through a grocery store feel impossible.

The good news is, you don't have to live with it! At Agapé Physical Therapy , with seven convenient locations across the Rochester area, our expert Doctors of Physical Therapy are highly skilled at diagnosing and treating the root cause of your dizziness, helping you stop the spin and get back to your life.

The Leading Cause of Vertigo: BPPV Explained

While there are many potential causes of dizziness, the most common one we treat is Benign Paroxysmal Positional Vertigo (BPPV). This condition sounds complicated, but the mechanism is actually quite simple.

Think of your inner ear as your body’s sophisticated balance center. Inside, you have tiny organs that sense movement and gravity. Part of this system uses minute calcium carbonate crystals, called otoconia . Under normal circumstances, these crystals sit on a specific patch of tissue in your inner ear.

With BPPV, these "balance crystals" break loose and drift into one of the fluid-filled canals of the inner ear where they shouldn't be. When you move your head—like bending over, looking up, or rolling over in bed—these errant crystals shift the fluid in the canal. This sends confusing, intense signals to your brain, making you feel like the world is violently spinning, even though you haven't moved much.

Our Approach to Treatment: Quick Relief and Lasting Stability

At Agapé PT, we don't just mask the symptoms; we fix the problem. The primary and most effective treatment for BPPV is a precise, gentle technique: the Epley Maneuver .

The Epley Maneuver is a specific series of head and body movements performed by your Physical Therapist. The goal is simple: to use gravity to safely guide those misplaced crystals out of the sensitive canal and back into the area of the inner ear where they belong. It’s a highly effective treatment that often provides immediate and dramatic relief.

Beyond the Maneuver

Once the immediate, intense spinning is resolved, your care doesn't stop there. Vertigo can often cause secondary issues and lingering challenges. Our therapists create a personalized plan focusing on:

Restoring Cervical Mobility and Range of Motion (ROM) : Dizziness often leads to a stiff neck because you instinctively try to avoid head movements. We utilize hands-on manual therapy and specific exercises to restore natural, pain-free Cervical Range of Motion (ROM).
Gaze Stability and Vestibular Ocular Reflex (VOR) Training : Specific exercises are designed to improve your VOR and ensure gaze stability, which is essential for maintaining clear vision and preventing symptoms while your head is moving.
Progressive Balance and Habituation Exercises : These exercises are designed to train your brain to stop reacting abnormally to movements that trigger dizziness, with the overarching goal of regaining full mobility, strength, balance, and function without symptoms. Key exercises may include:
Progressive challenges such as balance on foam and single leg balance .
Functional training, including exercises with eyes closed and activities like walking with head turns .
Improving functional things that may have become difficult, such as bending over, and getting in and out of bed.

We understand that regaining perfect balance and full confidence takes time, but the good news is that treatment to get rid of the most severe dizziness symptoms is usually very quick - often accomplished in just a few visits!

While we've focused on BPPV, it's important to understand that many causes can lead to dizziness, including concussions, Meniere's disease , and other complex issues. The most important thing to know is that you don't have to live with dizziness. Get in for an evaluation, and we can help you understand the source of your symptoms. Even if your issue isn't something we directly treat, we can use our professional network to refer you to the right doctor to help you feel better.

Don't let dizziness hold you back any longer. If you are struggling with vertigo, unsteadiness, or any type of imbalance, come in and see any one of our compassionate Doctors of Physical Therapy at one of our seven Rochester locations , including our newest clinic in East Rochester !

Start your 2026 off right by getting rid of your dizziness and regaining your freedom of movement!

Agapé PT Guide: Winter Wellness & Essential Fall Prevention in Rochester, NY

Tue, 16 Dec 2025 15:48:40 GMT

The winter months in Rochester, NY, are beautiful, but the inevitable ice and snow dramatically increase the risk of slips and falls. At Agapé Physical Therapy , we believe your best defense against these hazards is a proactive, personalized treatment plan. With seven convenient locations across the Greater Rochester area, including our newest facility in East Rochester , our expert Doctors of Physical Therapy are here to help you stay strong, balanced, and independent all season long.

Why Fall Prevention is Vital (Especially on Icy Days)

Falls are a leading cause of injury, and the slick surfaces of a Rochester winter significantly compound this risk. Effective physical therapy works by training your body to respond quickly to loss of balance. Our specialized programs address the root causes of instability, ensuring you have the strength, reaction time, and confidence to navigate the outdoors—and the indoors—safely. We also dedicate time to teaching you safe techniques for getting up off the floor or ground, giving you the essential skill and confidence needed for self-rescue should a fall occur .

Your Personalized Winter PT Toolkit at Agapé

Agapé Physical Therapy offers a unique blend of high-tech and specialized services designed to target winter-specific mobility challenges:

1. Advanced Balance and Vestibular Rehabilitation

If you experience dizziness, vertigo, or unsteadiness, a slippery environment is a major threat. Our specialized Vestibular Rehab program addresses inner ear issues and works to recalibrate your balance system, making your movements steadier and more predictable. This highly focused treatment significantly reduces your risk of injury both inside and out.

2. Training with the AlterG® Anti-Gravity Treadmill

We are proud to offer the AlterG® Anti-Gravity Treadmill at six of our Rochester-area locations (excluding the newest East Rochester clinic for now). This innovative technology uses air pressure to safely reduce your body weight by up to 80%.

Winter Benefit : It allows you to practice walking and jogging mechanics—essential for recovering from a slip—without the fear of falling or the impact stress on sensitive joints. It's the perfect way to build strength and confidence, even on the iciest days.

3. Low-Impact Strength in the Pool: Aquatic Therapy

Stiffness and joint pain worsen in cold weather. Our dedicated Aquatic Therapy programs offer a warm, therapeutic environment to strengthen muscles and improve range of motion. The natural buoyancy of water protects joints while providing resistance, making it an ideal, slip-free activity to prepare your body for navigating difficult terrain. We have aquatic therapy available in Brockport, Gates, Penfield, and Webster.

4. Customized Strength and Stretching Programs

Strong muscles are your best defense against a fall. Our therapists develop personalized stretching programs to combat winter stiffness and strength training programs focused on your core, hips, and ankles—the primary stabilizers needed to recover from a slip.

�� Winter Safety Tips from Your Local Agapé DPTs

While you work through your prescribed therapy, remember these simple tips for staying safe in Rochester this season:

Walk Like a Penguin : Take short, slow, shuffling steps to keep your center of gravity over your feet.
Check Your Footwear : Invest in winter boots with aggressive, non-slip rubber treads.
Hands-Free for Balance : Keep your hands out of your pockets to use your arms for quick balance corrections.

Don't let winter weather put your mobility on ice. Call any of our seven Rochester locations today to schedule an evaluation and start your customized fall prevention and winter wellness plan with Agapé Physical Therapy .

Understanding Your Vestibular Evaluation: The Path to Recovery and Relief

Tue, 25 Nov 2025 14:43:59 GMT

If you've been experiencing dizziness, a spinning sensation (vertigo), or unsteadiness , you know how disruptive it can be. At Agapé Physical Therapy, we specialize in diagnosing and treating these complex vestibular issues. A comprehensive vestibular evaluation is the critical first step on your journey back to balance .

Here’s a look at what goes into our thorough evaluation, designed to pinpoint the root cause of your symptoms:

1. Subjective History

Your Story Matters

The evaluation begins by listening to you. We gather detailed information about:

Onset : When and how your symptoms started (sudden vs. gradual).
Medical History : A review of your past self-history (including migraines, inner ear issues, head/neck injuries, or flu/virus history) and current medications, especially those for symptom management like Meclizine.
Symptom Characteristics : We assess current symptoms like vertigo, nausea, lightheadedness, and falls, determining if they are continuous or occur in spells.
Triggers : We specifically explore positional symptoms (e.g., when lying down, sitting up, or rolling over) and motion intolerance (e.g., car sickness or difficulty in visually busy environments like store aisles).
Auditory Symptoms : We check for associated symptoms like hearing loss, tinnitus, or aural fullness, as these can point to specific inner ear conditions.

2. Objective Exam

Testing Your System

After the interview, we perform a hands-on assessment to observe how your body and senses are interacting. This includes:

General Screen : Assessment of range of motion (ROM) and muscle strength (MMT) in your upper and lower extremities, along with a check of cervical (neck) motion.
Balance Testing : Using validated clinical measures like Single Leg Stance (SLS) on firm and foam surfaces, Timed Up and Go (TUG), 5x Sit to Stand (5xSTS), and the Functional Gait Assessment (FGA/DGI) . These tests help us understand how your balance is compromised and what sensory systems (vision, inner ear, body position) you may be over-relying on.
Oculomotor Testing : We meticulously evaluate your eye movements, as the inner ear directly influences vision stability. This includes checking:
Ocular Mobility and Smooth Pursuits
Saccades (quick eye movements)
Gaze Evoked Nystagmus
Head Thrust Test (a key measure for vestibular function)
Positional Testing : A crucial part of the exam, where we use movements like the Dix-Hallpike and Horizontal Roll tests to determine if you have Benign Paroxysmal Positional Vertigo (BPPV) —the most common cause of vertigo—and identify which ear and canal are affected.

Get Relief for Vertigo and BPPV Today!

You don’t have to live with dizziness and balance issues. At Agapé Physical Therapy, we specialize in the effective diagnosis and treatment of BPPV and vertigo . Our expert therapists use the information from this detailed evaluation to create a personalized treatment plan for you.

We are proud to serve the community with 6 convenient locations and our new 7th location in East Rochester !

Take the first step toward a steady, symptom-free life. Schedule your evaluation today at agapephysicaltherapy.com .

Maximize Your Physical Therapy Benefits Before the Year Ends!

Thu, 06 Nov 2025 19:39:37 GMT

As the year winds down, it's the perfect time to take stock of your health and financial benefits. If you've been putting off addressing those nagging aches or are looking to jumpstart your fitness goals, now is the ideal moment to utilize your physical therapy coverage!

The Year-End Advantage

Maximize Your Deductible and HSA/FSA

By November, many people have met their annual health insurance deductible. This is a game changer for utilizing physical therapy! When your deductible is met, your insurance coverage kicks in fully, meaning your out of pocket costs for physical therapy visits are often significantly reduced, or even eliminated. Don't let this financial opportunity slip away!

Furthermore, if you contribute to a Health Savings Account (HSA) or Flexible Spending Account (FSA), be aware of your balance and expiration rules. Many FSA funds, in particular, operate on a "use it or lose it" basis and expire on December 31st. Physical therapy is a qualified medical expense, making it a smart way to invest that money back into your health before the deadline. Schedule those sessions now to make the most of your pre tax dollars!

Direct Access

Skip the Wait, Start Treatment Now

Did you know that in New York State, you don't always need a physician referral to start physical therapy? Thanks to Direct Access, you can see a licensed physical therapist for an initial evaluation and treatment for up to 30 days without a physician’s referral. This means you can bypass the time and hassle of scheduling a doctor's appointment first. Get in and start feeling better sooner!

More Than Just Injuries

Reasons to Book Your Appointment

Physical therapy isn't just for recovering from major surgery or severe injuries. It's a proactive tool for overall wellness and pain management. Here are a few great reasons to get started now:

Banish Those Aches and Pains : Did overdoing it this summer leave you with a sore back, shoulder pain, or knee stiffness? Let's address those chronic discomforts before they worsen.
Jumpstart Your New Year's Fitness Goals : Why wait until January 1st? Physical therapy can assess movement imbalances, strengthen foundational muscles, and provide you with a safe, customized plan to prevent injury once you hit the gym.
Improve Holiday Mobility and Function : Ensure you can comfortably manage all the hustle and bustle of the holiday season—from standing for long periods to traveling, lifting, and carrying gifts. Improved mobility means you can enjoy the holidays to the fullest!

Our Local Commitment:

Seven Rochester Locations and Advanced Amenities at Agapé Physical Therapy

We are dedicated to serving the greater Rochester community with seven convenient locations , ensuring quality care is always nearby:

Specialized Facilities to Enhance Your Recovery

We invest in cutting-edge equipment to provide the best possible outcomes for our patients:

Aquatic Therapy : We have pools available at four of our locations, perfect for low-impact exercises and therapeutic movement.
Anti-Gravity Treadmills : Experience reduced weight-bearing exercise! We offer anti-gravity treadmills at every single one of our locations, allowing you to walk or run while reducing stress on your joints.

Fitness Classes for Continued Wellness

Beyond physical therapy, we believe in supporting your long-term fitness. We offer various fitness classes at local recreation centers conveniently located near our Brockport, Chili, Gates, and Webster offices. These classes are a great way to maintain the progress you've made in therapy and continue your wellness journey.

Ready to maximize your benefits and start feeling your best?

Contact our office today to schedule your appointment and inquire about utilizing your remaining benefits or to get more information on our fitness class offerings!

Celebrate National Physical Therapy Month with Agapé Physical Therapy!

Fri, 17 Oct 2025 15:26:35 GMT

October is National Physical Therapy Month, and at Agapé Physical Therapy , we're celebrating the power of movement and healing! With seven convenient locations across Rochester, we are dedicated to serving our communities and helping you achieve your recovery goals.

At Agapé Physical Therapy, we believe in providing the best possible care, tailored to your unique needs. We offer a wide range of specialized treatments and state-of-the-art equipment to help you on your healing journey:

Advanced Equipment : All six of our locations are equipped with antigravity treadmills , and four of our locations also feature therapeutic pools , offering innovative ways to support your rehabilitation. We also have a C- Mill Treadmill in Chili and golf simulators in Chili and Brockport.
Orthopedic Expertise : Whether you're preparing for surgery or recovering afterward, our team specializes in orthopedics, helping you regain strength, mobility, and function.
Spine Care : For those experiencing cervical, thoracic, or lumbar spine pathology, our dedicated team offers thorough evaluations and effective treatments. We're committed to helping you restore movement, build vital core strength, and optimize spinal function after injury. Our highly trained doctors of physical therapy, many of whom are primary spine providers, deliver exceptional, specialized care.
Vestibular and Neurological Care : We provide comprehensive treatment for vestibular conditions like concussions and BPPV, as well as neurological conditions such as Parkinson’s, post-stroke recovery, and Functional Neurological Disorder (FND).
TMJ Disorder Treatment : We also treat Temporomandibular Joint Disorder (TMD) and collaborate with local physicians to ensure you receive the most comprehensive care.

Get Started on Your Healing Journey – No Referral Needed!

We understand that starting your healing process quickly is important. That's why you don't need a doctor's referral for your first visit! You can be seen by a physical therapist for up to 30 days before needing a referral. We can usually get you scheduled for an evaluation within about one week, so you can begin your recovery without delay.

We are incredibly grateful for the patients who choose Agapé Physical Therapy for their recovery needs, and we hope you'll choose us too! Let us help you move better, feel better, and live better this National Physical Therapy Month and beyond.

Recover Like an Astronaut: How Anti-Gravity Treadmills Accelerate Your Rehab

Mon, 29 Sep 2025 15:40:53 GMT

The road back from a major injury or surgery can be daunting. Every step feels heavy, and the fear of pain or re-injury often holds you back from the movement your body needs to heal. What if you could immediately cut your body weight by up to 80% and start walking or running pain-free ?

At Agapé Physical Therapy , we have technology typically reserved for elite athletes and space training right in our clinics. We're talking about the Anti-Gravity Treadmill (Alter-G) — a revolutionary tool that is fundamentally changing how our patients recover and return to peak performance.

What is an Anti-Gravity Treadmill?

Imagine stepping into a bubble where you can instantly control the force of gravity on your body. That's essentially what the Alter-G treadmill does.

Developed using NASA differential air pressure technology, this specialized treadmill allows us to precisely unweight you, reducing the amount of body weight you bear while walking or running. You wear specialized shorts that zip into an airtight chamber that surrounds the treadmill. By subtly changing the air pressure within that chamber, we can lift you, reducing the impact on your joints and muscles to as little as 20% of your actual weight.

This means a 200-pound patient could start walking feeling like they weigh only 40 pounds!

The Physics of Pain-Free Rehabilitation

The magic of the Anti-Gravity Treadmill lies in its precision and control. Unlike water-based therapy, which provides buoyancy but is difficult to measure, the Alter-G allows our Doctors of Physical Therapy to dial in the exact percentage of weight bearing you need, in 1% increments.

Key Benefits for Your Recovery:

Early and Safe Mobility : After surgery (like a knee replacement or ACL repair), the biggest hurdle is getting movement without damaging new tissue. The Alter-G lets you initiate your gait cycle much earlier, promoting tissue healing, reducing swelling, and maintaining joint range of motion—all before you are cleared for full weight-bearing.
Immediate Pain Reduction : If pain is keeping you from walking properly, the reduced gravity allows you to move freely without impact. This break in the pain cycle is crucial for confidence and correcting compensations.
Perfect Gait Retraining : Walking with a limp for months can create bad habits that persist long after the initial injury heals. The controlled environment of the Alter-G allows our therapists to observe and correct your natural walking or running mechanics right away, helping you restore a symmetrical, normal gait faster.
Maintain Cardiovascular Fitness : Athletes recovering from a lower-body injury often struggle with losing fitness. The Anti-Gravity Treadmill enables you to log miles and keep your heart and lungs conditioned at your actual running pace, even when your injured joint isn't ready for impact.

Who Can Benefit from Training with Reduced Gravity?

The Alter-G isn't just for recovering runners; it's a powerful tool for a diverse range of conditions and recovery goals:

Post-Surgical Patients : Individuals recovering from hip, knee, ankle, or foot surgery can begin functional weight-bearing much sooner than traditional protocols allow.
Endurance Athletes & Runners : Athletes can continue high-volume training with less strain on their joints, using the Alter-G for "active recovery" runs or for safely building mileage after a stress fracture or tendonitis.
Fall Prevention & Balance Training : For older adults or those with neurological conditions or poor vision, the treadmill provides a safe, fall-protected environment to practice walking and balance without the fear of hitting the ground.
Chronic Pain Management : Patients with severe arthritis or chronic joint pain can exercise aerobically and strengthen muscles without exacerbating their condition.

Ready to Accelerate Your Recovery?

Your body is capable of incredible things, and with the right tools, we can unlock its full potential. The Anti-Gravity Treadmill is just one example of how Agapé Physical Therapy is committed to providing the most advanced, personalized care available. We're here to help you move better, feel better, and get back to the life and activities you love, faster.

We offer Anti-Gravity Alter-G treadmills at our Brockport , Gates , Greece , Chili , Webster , and Penfield locations.

Contact us today to schedule your initial evaluation and discuss how we can incorporate anti-gravity training into your personalized recovery plan!

Stretch Your Way to a Better Vacation

Mon, 11 Aug 2025 20:11:16 GMT

Vacations are a time for relaxation, adventure, and making memories. However, they can also come with unexpected aches and pains, especially after long flights, car rides, or days spent exploring. The key to a more enjoyable and comfortable getaway? Stretching! Have you ever heard the saying, “I need a vacation from my vacation.”? Well, here are some ways to help you avoid that post vacation slump.

Why Stretching is Your Vacation MVP

Making time for stretching on your vacation might seem counterintuitive when you're trying to pack in all the fun, but it's a game changer for several reasons:

Alleviate Travel Aches and Pains : Prolonged sitting during travel can lead to stiffness in your neck, shoulders, back, and hips. Regular stretching helps to increase blood flow, reduce muscle tension, and prevent those uncomfortable travel induced pains from setting in.
Improve Mobility and Flexibility : Whether you're hiking a new trail, exploring new restaurants, or simply walking around a new city, good mobility is essential. Stretching keeps your muscles limber, allowing you to move more freely and confidently.
Boost Energy Levels : Stiffness and muscle fatigue can drain your energy. A few minutes of stretching can invigorate your body, making you feel more refreshed and ready for your next adventure.
Enhance Relaxation : Stretching is not just good for your body; it's also beneficial for your mind. It can help reduce stress and promote a sense of calm, allowing you to truly unwind and enjoy your time off.
Prevent Injuries : When your muscles are tight, they are more susceptible to injury. Gentle stretching can help prepare your body for various vacation activities, from swimming to sightseeing.

How to Fit Stretching into Your Vacation Schedule

Integrating stretching into your vacation doesn't require a full yoga session. Even short, consistent efforts can make a big difference. You can even find short YouTube videos to help guide you through a few stretches:

Before and After Travel : Take 5-10 minutes to stretch before and after your flight or long drive. Focus on areas like your neck, shoulders, and hamstrings.
Morning Wake-Up : Start each day with a gentle full-body stretch. It's a great way to wake up your muscles and prepare for the day's activities.
During Downtime : Waiting for a bus? Taking a break from sightseeing? Use these moments for a quick stretch.
Before Bed: A few minutes of stretching before sleep can help relax your muscles and improve the quality of your rest.

Here are some easy stretches to add to your travel routine:

1. Standing Hip Flexor Stretch: While standing, slide one foot back and bend the front knee. Lean back slightly and feel a stretch in the front of your front hip as well as a calf stretch in the back leg. Hold for 30 seconds, then switch legs. Do about 3 reps.

2. Seated Cat-Cow: Sit tall with your feet flat on the floor. For "Cat," round your spine, tuck your chin to your chest, and gently pull your belly button towards your spine. For "Cow," arch your back, lift your chest, and look slightly upwards. Flow between these two positions for 5-10 repetitions. This helps counteract rounded shoulders from prolonged sitting.

3. Seated Torso Twist: Sit tall. Place your right hand on your left knee and your left hand behind you on the seat or armrest. Gently twist your torso to the left, looking over your left shoulder. Hold for 30 seconds, then repeat on the other side. This helps release tension in the back, contributing to better posture.

4. Figure Four Stretch: While seated, cross your right ankle over your left knee. Gently press down on your right knee, or lean forward slightly from your hips, until you feel a stretch in your right hip/glute. This helps release tightness in the hip area, which can impact hip flexor function and posture. Hold for 30 seconds, then switch legs.

Remember, your vacation is about enjoying yourself. By making a little time for stretching, you're investing in your comfort and ensuring you can make the most of every moment. So, pack your bags, and don't forget to pack some stretches too!

Disclaimer: These are general instructions and you should contact your doctor or physical therapist if you have any pain with movement. Schedule an appointment with any of our doctors of physical therapy at one of our seven Rochester locations today for an evaluation. You do not need a referral to get started!

The Bamboo Principle in Physical Therapy: Patience, Persistence, and Profound Progress

Tue, 15 Jul 2025 20:30:18 GMT

In the world of physical therapy , much like life itself, we often seek immediate results. We put in the work, follow our exercises, and attend our appointments, all with the hope of seeing tangible progress quickly. Yet, sometimes, the path to recovery can feel slow, even stagnant. It's during these challenging moments that the "Bamboo Principle" truly shines as a beacon of encouragement and a powerful metaphor for delayed gratification in physical therapy.

Understanding the Bamboo Principle

Imagine the journey of a bamboo plant. For the first four years after planting, you might see very little above ground – perhaps just a small, unassuming sprout. During this time, it seems as though all the effort of planting and tending to the soil yields minimal visible reward. However, beneath the surface, a remarkable transformation is occurring. The bamboo is quietly and diligently developing a strong, intricate root system. These roots are deepening, strengthening, and preparing the plant for the incredible growth spurt that is to come.

Then, almost miraculously, after years of seemingly unremarkable progress, the bamboo plant can suddenly shoot upwards, growing an astonishing 90 feet in just a few weeks. This rapid, visible growth is a direct result of the unseen, foundational work that took place during those initial four years.

Applying the Principle to Your Physical Therapy Journey

The Bamboo Principle is a powerful analogy for physical therapy because it perfectly encapsulates the idea of delayed gratification. When you embark on a physical therapy journey, you are essentially planting your own seeds of recovery. You are putting in the hard work, consistently performing your exercises, and dedicating yourself to the process.

It's natural to want to see immediate improvements. You might hope for significant pain reduction after just a few sessions, or a dramatic increase in your range of motion within weeks. However, much like the bamboo, your body needs time to build its own "root system" for recovery. This foundational work involves strengthening muscles, improving joint stability, retraining movement patterns, and reducing inflammation – many of which are internal processes that aren't always immediately visible.

There will be days when you feel discouraged. You might experience plateaus in your progress, or even minor setbacks. It can feel like you're putting in all this effort with little to show for it. This is precisely when the Bamboo Principle is most vital: keep going!

The Importance of Consistency and Persistence

Consistency is the cornerstone of the Bamboo Principle in physical therapy. Showing up for your appointments, diligently performing your home exercise program, and maintaining a positive mindset are all crucial components of laying that strong foundation. Each repetition, each stretch, each focused movement contributes to the unseen growth within your body.

Think of it as nurturing your personal bamboo plant. Even when the visible sprout is small, you wouldn't stop watering it or providing it with sunlight. You would continue to care for it, trusting that the essential work is happening beneath the surface. Similarly, in physical therapy, continuing to put in the work, even when it feels tough and progress seems slow, is what allows your body to build the strength and resilience needed for a breakthrough.

Agape Physical Therapy: Your Partner in Building a Strong Foundation

At Agapé Physical Therapy , we deeply understand the Bamboo Principle. Our vision is to help you move better and feel better, and we are dedicated to guiding you through every stage of your recovery, wellness, and performance journey. We know that the path isn't always linear, and that setbacks can be disheartening. That's why we're committed to helping you lay that crucial foundation, helping your roots deepen, and providing unwavering encouragement to keep you going.

We believe in the power of consistent, dedicated effort, and we’re here to ensure that your efforts yield profound and lasting results. Even when it seems hopeless, remember that you may just need more time before you witness the significant progress you've been working towards.

Our Approach to Your Recovery

Our team of dedicated Doctors of Physical Therapy at our seven Rochester locations are experts in their field, ready to provide personalized care and support. We don't just focus on the immediate symptoms; we work with you to address the root causes of your discomfort and limitations, helping you build a resilient and functional body. We will help you:

Set that foundation : Through comprehensive assessments and individualized treatment plans, we identify your specific needs and create a roadmap for your recovery.

Help your roots deepen : Our therapeutic exercises and hands-on techniques are designed to strengthen your body from the inside out, building stability, flexibility, and endurance.

Stay encouraged to keep going : We provide a supportive and motivating environment, celebrating every small victory and offering guidance through any challenges.

Get Back to Doing What You Love

Don't let temporary plateaus or the appearance of slow progress deter you from achieving your goals. Just like the bamboo, your consistent effort will eventually lead to remarkable growth and a return to the activities you love. We are passionate about helping you get back to living your life to the fullest.

Ready to plant your seeds of recovery and watch your "bamboo" flourish? Let us help you on your journey. Schedule your appointment today.

Conquer Your Summer 5K: Run Pain-Free and Strong!

Fri, 13 Jun 2025 17:17:42 GMT

Summer is here, and with it comes longer days, warmer weather, and the perfect opportunity to hit the pavement! If you're eyeing a 5K race or simply want to enjoy pain-free running throughout the season, this blog post is for you. We'll dive into common runner's pitfalls and equip you with the knowledge and exercises to strengthen your body and keep injuries at bay.

The Pain-Free 5K: More Than Just Mileage

Many runners focus solely on increasing their mileage, but true pain-free running comes from a balanced approach. Often, nagging aches and pains (especially in the hips, knees, and lower back) can be traced back to imbalances in core strength, glute activation, and hip flexibility.

Think of your body as a kinetic chain. If one link is weak or tight, it can put undue stress on other areas. For runners, two key areas often need attention:

Tight Hip Flexors : Sitting for extended periods (common in our modern lifestyles) can shorten and tighten your hip flexors, limiting your stride and pulling on your pelvis, leading to lower back pain or even knee issues.
Weak Glutes and Core : Your glutes are your primary powerhouses for propulsion and stabilization during running. A weak core means less stability for your trunk and pelvis, leading to inefficient movement and increased risk of injury.

Top Exercises for a Pain-Free Stride

Let's get down to business! Incorporate these exercises into your routine 2-3 times a week to unlock a stronger, more efficient, and pain-free running experience.

For Hip Flexor Stretching: Release the Tension!:

1. Kneeling Hip Flexor Stretch:

Kneel on one knee (use a pad if needed) with your other foot flat on the ground in front of you, forming a 90-degree angle at both knees.
Gently push your hips forward until you feel a stretch in the front of your hip and thigh of the kneeling leg.
Keep your core engaged and avoid arching your lower back. Hold for 30 seconds, repeat 3 times per side.

2. Hip Flexor/ Upper Quad Release with Foam Roller (Advanced):

Lie face down with a foam roller positioned just below your hip bone, slightly to one side.
Slowly roll back and forth, holding on tender spots. This can be intense, so start with short durations and work up to about 5 mins each day

For Glute and Core Strengthening: Build Your Powerhouse!:

1. Single Leg Glute Bridge:

Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Cross one leg over the other, bend your elbows, and drive through your heels to engage your glutes and lift your hips off the ground.
Don’t worry about getting a straight line between your shoulders and knees. You just want to feel the strength and stability of the glutes and hamstring muscles.
Hold for a few seconds, squeezing your glutes at the top. Lower slowly.
Perform 3 sets of 10 repetitions.

2. Single leg Dead-Lift:

Stand next to something sturdy like a countertop
Pick up one leg to go behind you and reach forward to something a few inches off the ground (like a foam roller).
Focus on engaging your glutes and core and avoid rolling your hips backward. Stand up tall again.
Perform 3 sets of 10 repetitions per side.

3. Plank up downs:

Start in a push-up position, then lower onto your forearms, keeping your body in a straight line from head to heels.
Engage your core, glutes, and quads. Avoid letting your hips sag or pike up.
Alternate back and forth for about 20 reps or as long as you can maintain good form. Repeat 2-3 times.

4. Bird-Dog:

Start on your hands and knees, with your wrists under your shoulders and knees under your hips.
Engage your core and simultaneously extend your right arm forward and your left leg straight back, keeping your back flat and hips level.
Return to the starting position with control. Alternate sides.
Perform 3 sets of 10 repetitions per side.

Disclaimer: Consult your physician or physical therapist before trying any new exercises.

Take Your Running to the Next Level with Agapé Physical Therapy

Sometimes, despite your best efforts, identifying the root cause of running pain can be tricky. That's where a professional eye makes all the difference!

At Agapé Physical Therapy , our experienced therapists can perform a comprehensive running analysis to pinpoint inefficiencies and imbalances in your running form. We utilize cutting-edge technology, including the OnForm app, which allows us to record your running in slow motion and provide immediate, visual feedback. This helps you understand exactly what's happening with your stride and how to make targeted improvements for a more efficient and pain-free running experience. To see running analysis in action, check out our instagram @agapeptservices !

Our running analysis includes reviewing posterior and side views to examine key elements of your stride. We look at hip crossover, hip extension, trunk rotation, heel strike angle, foot placement, and cadence. By understanding these aspects of your running cycle, we can determine which exercises will be most effective in alleviating pain and enhancing efficiency.

Don't let pain sideline your summer running goals. By incorporating these exercises and considering a professional running analysis, you'll be well on your way to enjoying every mile, pain-free!

Ready to optimize your running form? Contact Agapé Physical Therapy today to schedule your running analysis!

Photos and article by Lisa Russell, PT, DPT, Board Certified Orthopedic Specialist. Reach out to her with any questions!

Navigating Recovery: The Right Way to Use Crutches After Surgery

Fri, 06 Jun 2025 17:43:39 GMT

Recovering from lower body surgery often involves using mobility aids like crutches. While they provide essential support, improper usage can lead to complications, including radial nerve palsy. Let's delve into the importance of correct crutch usage for a smooth recovery.

Understanding Radial Nerve Palsy

Radial nerve palsy occurs when the radial nerve, which runs down the arm and controls movement and sensation in the hand and wrist, is damaged. One potential cause is incorrect crutch usage, specifically placing weight directly under the armpit, compressing the nerve. This can lead to symptoms such as wrist drop (inability to extend the wrist), difficulty gripping, and numbness or tingling in the hand. Healing from radial nerve palsy can take up to 4 months, impacting daily activities and prolonging recovery.

The Correct Way to Use Crutches

Single Crutch Usage

The proper way to use a single crutch is on the opposite side of the injured leg. This provides better balance and support. For example, if your right leg is injured, use the crutch in your left hand.

Two Crutches Usage

Using two crutches is generally the preferred method for post-surgical support until you can fully weight bear. This distributes weight more evenly, reducing strain on the non-injured side and minimizing the risk of nerve damage.

Switching to a Cane

Once you have regained sufficient strength and balance, you might transition to a cane for single-side usage. It's crucial to use the cane on the opposite side of the injured leg, similar to a single crutch.

The Importance of Professional Guidance

Physical Therapist Evaluation

It is highly recommended to be evaluated by a physical therapist when transitioning between devices. A physical therapist can:

Assess your gait and weight-bearing capacity.
Ensure you are using the device correctly.
Provide personalized guidance and exercises for recovery.
Minimize the risk of complications like radial nerve palsy.

Benefits of Physical Therapy

Agapé Physical Therapy: Your Recovery Partner

Agapé Physical Therapy has 7 Rochester locations to assist with your gait training needs. We specialize in helping you recover with crutches, walkers, canes, and other devices without causing unnecessary additional injuries.

Services Offered

Gait analysis and training using our Anti-Gravity Alter-G treadmills or Aquatic Treadmills in Brockport , Gates , Webster , and Penfield
Strength and conditioning at all our locations
Pain management with Game Ready ice and compression machines
Personalized recovery plans from our highly trained Doctors of Physical Therapy

Schedule your first visit today at agapephysicaltherapy.com

Key Takeaways

Proper crutch usage is essential to prevent complications like radial nerve palsy.
Use a single crutch on the opposite side of the injured leg.
Using two crutches is preferred until full weight-bearing is achieved.
Consult a physical therapist for guidance when switching mobility aids.
Agapé Physical Therapy provides comprehensive gait training services at 7 Rochester locations!

Remember, your recovery journey is unique. Prioritize proper technique and professional advice for a smooth and safe healing process!

Get Back to Gardening with Agapé Physical Therapy

Thu, 29 May 2025 17:43:48 GMT

Don't let pain steal the joy of your garden this season! Remember the satisfaction of nurturing life, the vibrant colors, the fresh scents? But if bending, lifting, or even just being on your feet has become a painful chore, it's time to reclaim your passion. If you've been sidelined from your gardening passion, Agapé Physical Therapy can help you regain your strength and flexibility so you can get back to those summer activities you love.

Common Gardening Movements and Their Challenges

Gardening, while enjoyable, can put stress on various parts of the body. Here are some common movements and potential challenges:

Squatting : Essential for planting and weeding, but can strain knees and hips.
Bending : Necessary for reaching low areas, which can irritate a prior back injury.
Lifting : Moving pots, bags of soil, or tools can lead to shoulder pain if not done properly.
Twisting : Reaching different areas of the garden can put stress on the spine.
Pulling : Weeding or moving debris can strain muscles in the arms and back.

How Agapé Physical Therapy Can Help

Agapé Physical Therapy offers tailored programs at 6 Rochester locations to address these challenges and help you garden safely and comfortably.

Strength Training

We'll develop a program to strengthen key muscle groups used in gardening, such as:

Quads, hamstrings, and glutes for squatting
Core muscles for stability and bending
Arms and shoulders for lifting and pulling

Flexibility and Stretching

Improve your range of motion and reduce stiffness with:

Targeted stretches for the back, hips, and shoulders including forward bending and overhead reaching.
Exercises to enhance overall flexibility

Injury Prevention

Learn techniques to:

Properly lift heavy objects
Maintain good posture while gardening
Avoid repetitive strain injuries

Personalized Plans

Every individual is unique, so we'll create a plan that fits your specific needs and limitations.

Get Back to Enjoying Your Garden

With the support of Agapé Physical Therapy, you can overcome physical barriers and fully enjoy the many benefits of gardening this summer. Whether you're planting flowers, growing vegetables, or simply tending to your yard, we're here to help you stay active and healthy.

Contact Agapé Physical Therapy today to schedule a consultation and start your journey back to your garden!

Floor Transfers: Safely Getting To and From the Floor

Fri, 23 May 2025 17:40:14 GMT

Instructions for getting to the floor and getting back up again

Being able to safely get to the floor and back up again is a crucial skill for maintaining independence and confidence in daily life. Whether you're playing with children or pets, stretching, or simply needing to retrieve something that has fallen, floor transfers are a movement we should be able to perform with ease and safety. Difficulty with these transitions can be concerning and may lead to fear of falling or limited participation in activities you enjoy.

Here's a step-by-step guide on how to safely get to the floor and back up:

1. Start by standing next to a chair or low bed. Ensure the surface is stable and won’t move while you are transferring.

2. Walk hands down legs to forward bent position.

3. Get to lunge position

4. Bring front leg back to hands and knees position

5. Rotate onto strong hip

6. Roll back to sitting and support with arms behind

7. Roll back to strong hip

8. Get back to hands and knees

9. Use hand on chair or bed to get to lunge position

10. Bring chest upright

11. Bring back leg up and bring feet together

12. Stand up tall!

It is vital to listen to your body during these movements. If you experience pain or difficulty, stop and reassess. Do not push through pain, as this can lead to injury.

The Importance of Safe Floor Transfers

Maintaining the ability to safely navigate to and from the floor offers numerous benefits. It allows you to engage in a wider range of activities, helps prevent falls, and promotes overall physical well-being. Regular practice can improve strength, flexibility, and balance , which are essential for safe mobility.

Consult a Movement Specialist

If you have pain or difficulty with these movements, please consult a physical therapist at Agapé Physical Therapy. We have 6 Rochester locations and are here to assist you move with less pain. We are movement specialists and can help guide you through this process, providing personalized exercises and strategies to improve your ability to safely get to the floor and back up again. We can address any underlying issues that may be contributing to your difficulty and help you regain confidence in your movements!

Disclaimer: Do not attempt unless you are in a safe and controlled environment with the assistance of a trained individual. Do not attempt any new exercise routine before consulting with your Physician or Physical Therapist.

Hit the Trails: Preparing for Hiking Season in Rochester with Physical Therapy

Tue, 13 May 2025 17:57:21 GMT

Get Trail Ready with Physical Therapy

Spring brings perfect weather for hitting the trails! Hiking offers both physical and mental benefits, but it's important to be physically prepared to avoid injury and maximize your enjoyment. Physical therapy can help ensure your body is ready for the demands of hiking, from uneven terrain to inclines and extended periods of walking.

Preparing Your Body for Hiking

Hiking can stress muscles and joints. Agapé Physical Therapy at one of our 7 Rochester locations focuses on strengthening key muscle groups , improving balance , and enhancing endurance to make hiking a more enjoyable and less strenuous experience.

Strength Training for Hikers

Targeted strength training is essential for hiking. A physical therapist can help develop exercises to strengthen:

Leg Muscles : Quadriceps, hamstrings, and calf muscles provide propulsion and stability on varied terrain.
Core Muscles : A strong core supports balance and posture, reducing strain on the back and preventing falls.
Ankle Muscles : Ankle strength and flexibility are crucial for navigating uneven surfaces.

Balance and Stability Exercises

Maintaining balance is vital on hiking trails. Physical therapy includes exercises to improve:

Proprioception : Exercises that enhance awareness of body position in space, reducing the risk of falls.
Single-Leg Stance : Practice balancing on one leg strengthens ankle and core muscles.
Wobble Board Exercises : Using a wobble board or balance disc challenges stability and improves reaction time.

Endurance and Cardiovascular Health

Hiking requires cardiovascular endurance. Physical therapy can incorporate exercises to improve:

Cardio Training : Activities like brisk walking, cycling, or swimming improve cardiovascular health.
Interval Training : Alternating high-intensity bursts with recovery periods to increase endurance.
Gradual Progression : Gradually increasing exercise duration and intensity to build stamina.

Hiking Spots in Rochester, NY:

Highland Park : Offers trails through beautiful gardens and arboretum areas.
Genesee Valley Park : Features flat trails along the Genesee River, perfect for easy hikes.
Mendon Ponds Park : Known for its diverse trails, ponds, and wildlife viewing opportunities.
Devil's Bathtub : Located in Mendon Ponds Park, a unique geological formation with scenic trails.
Corbett's Glen Nature Park : Offers wooded trails and creek crossings, a hidden gem in Brighton.

Recovery and Rehabilitation

Physical therapy can play a vital role in recovery and rehabilitation from injuries that occur during spring and summer activities. Whether it’s a sprained ankle from hiking or back pain from climbing a mountain, physical therapists help with:

Pain Management : Reducing pain and inflammation through various techniques.
Restoring Function : Regaining strength, flexibility, and range of motion.
Preventing Re-injury : Educating on how to avoid future injuries and maintain a healthy lifestyle.

Where to start

Preparing for spring activities such as hiking is essential for enjoying them safely and fully. Physical therapy at Agapé Physical Therapy can provide the strength, flexibility, and endurance necessary to make activities pain free and enjoyable. By addressing individual needs and creating personalized programs, physical therapists help people achieve their goals, stay active, and make the most of the season. Taking the proactive step of seeking physical therapy can make all the difference in experiencing a vibrant, active spring.

Spring into Action, Not Injury: Tips to Prevent Overuse Pain

Tue, 18 Mar 2025 21:10:00 GMT

Spring is in the air! The sun is shining, the birds are chirping, and the great outdoors is calling. After a long winter cooped up inside, it's natural to want to dive headfirst into all your favorite activities. Whether it's gardening, hiking, running, or simply enjoying a leisurely walk, the warmer weather beckons us to get moving.

But before you leap into action, it's important to remember that your body might not be quite as ready as your enthusiasm. Overuse injuries are common this time of year as we push ourselves too hard too soon. Don't let spring activities lead to pain!

Understanding Overuse Injuries

Overuse injuries, like the Achilles Tendonitis pictured in our featured image, occur when repetitive stress is placed on muscles, tendons, and joints without giving them adequate time to recover. This can lead to inflammation, pain, and decreased performance. Common culprits include:

Increasing activity levels too quickly : After a period of inactivity, gradually increase the duration and intensity of your workouts.
Poor technique : Improper form when squatting or bending over can put extra strain on your back or your shoulders.
Inadequate rest : Muscles need time to repair and rebuild after activity.
Ignoring pain : Pushing through pain can worsen an injury and prolong recovery.

Tips to Prevent Overuse Injuries This Spring

To make the most of the beautiful weather without sidelining yourself with pain, follow these tips:

Start Slow and Steady : Don't try to pick up where you left off last fall. Gradually increase the duration and intensity of your activities over several weeks.
Warm Up and Cool Down : Prepare your muscles for activity with a dynamic warm-up, such as arm circles, leg swings, and torso twists. After your workout, cool down with static stretches, holding each stretch for 20-30 seconds.
Cross-Train : Engage in a variety of activities to avoid overuse of specific muscle groups. Mix up your routine with activities like swimming, cycling, yoga, or strength training. Come join one of our Rec Center Classes in Brockport, Chili, Gates, or Webster!
Listen to Your Body : Pay attention to any pain or discomfort and stop the activity if needed. Don't push through pain, as this can lead to more serious injuries.
Proper Footwear : Wear shoes that are appropriate for your activity and provide good support. Replace worn-out shoes, as they can contribute to overuse injuries.
Stay Hydrated : Drink plenty of water before, during, and after activity to keep your muscles hydrated and functioning properly.
Fuel Your Body : Eat a balanced diet that includes plenty of protein, carbohydrates, and healthy fats to support muscle recovery and growth.
Rest and Recover : Allow your body adequate time to rest and recover between workouts. Aim for at least one rest day per week.
Seek Professional Advice : If you experience persistent pain or discomfort, consult with a physical therapist at Agapé Physical Therapy. We can help diagnose the problem and develop a treatment plan specifically for you!

Embrace the Joy of Spring Activities!

By following these tips, you can enjoy all the benefits of spring activities without the risk of overuse injuries. Remember to listen to your body, gradually increase your activity level, and prioritize rest and recovery.

Aging in Place: Building a Foundation for Independence in Rochester

Tue, 18 Mar 2025 20:59:37 GMT

As we age, the desire to remain in the comfort and familiarity of our own homes becomes stronger. "Aging in place" describes this very concept – the ability to live in one's own home and community safely, independently, and comfortably, regardless of age, income, or ability level. It's a goal shared by many seniors, and it offers numerous benefits, from maintaining independence and social connections to preserving a sense of dignity and control. At Agapé Physical Therapy , we understand the importance of aging in place and are dedicated to helping individuals in the Greater Rochester area achieve this goal.

Recently, we had the privilege of attending a meeting hosted by GRAPE, the Greater Rochester Area Partnership for the Elderly . This organization plays a vital role in advocating for the needs of seniors in our community, and the meeting provided valuable insights into the challenges and opportunities surrounding aging in place. It reinforced our commitment to providing comprehensive and compassionate care to help seniors thrive in their own homes.

Aging in place isn't simply about staying put. It requires careful planning and preparation to ensure a safe and comfortable environment. Several key factors contribute to successful aging in place:

1. Home Modifications

Often, our homes require some adjustments to accommodate the physical changes associated with aging. Simple modifications can make a significant difference in safety and accessibility. These might include:

Grab bars in bathrooms : These provide support and prevent falls.
Ramps or stairlifts : These make it easier to navigate stairs and entrances.
Improved lighting : Brighter lighting reduces the risk of falls and improves visibility.
Non-slip flooring : Replacing slippery floors with non-slip materials enhances safety.
Widening doorways : This can accommodate wheelchairs and walkers.
Lever door handles : These are easier to grip and turn than traditional doorknobs.

2. Health and Wellness

Maintaining good health is crucial for aging in place. Regular exercise, a balanced diet, and preventative healthcare can help seniors stay active and independent. This is where physical therapy plays a critical role. A physical therapist at Agape can:

Improve strength and balance : Targeted exercises can enhance muscle strength and improve balance , reducing the risk of falls – a leading cause of injury among seniors. We at Agape Physical Therapy specialize in creating programs that address these specific needs.
Increase flexibility and mobility : Physical therapy can help maintain or improve range of motion, making everyday tasks easier, from reaching for items in a cupboard to getting in and out of a chair.
Manage pain : Physical therapy can provide effective pain management strategies which may reduce reliance on pain medication and improve quality of life. We utilize various techniques to address pain, including therapeutic exercise, manual therapy, and modalities.
Prevent injuries : By addressing underlying physical issues, such as weakness or imbalances, physical therapy can help prevent future injuries and maintain independence.
Develop personalized exercise programs : A physical therapist at Agape Physical Therapy can create a tailored exercise plan to meet individual needs and goals, ensuring that seniors are getting the right type and amount of activity to stay active and strong. We take the time to understand your unique circumstances and create a program that works for you. We can even provide guidance on how to safely perform everyday activities.

3. Social Engagement

Social isolation can have a negative impact on both physical and mental health. Staying connected with family, friends, and the community is essential for well-being. This can involve:

Joining community groups or clubs : Participating in activities of interest can foster social connections.
Volunteering : Giving back to the community can provide a sense of purpose and connection.
Utilizing technology : Video calls and finding support groups on Facebook and Instagram can help seniors stay in touch with family and friends.
Participating in senior centers : These centers offer a variety of social activities and resources. We also offer free or low cost classes near 4 of our clinics. Brockport, Gates, Chili, and Webster Rec Centers all host a class that is led by one of our Doctors of Physical Therapy.

4. Transportation

Maintaining access to transportation is essential for seniors to remain independent and engaged in the community. This may involve:

Driving : For those who are able, driving provides independence and flexibility.
Ride-sharing services : Ride-sharing services offer on-demand transportation.
Senior transportation programs : Rochester offers specialized transportation services for seniors. Find out more on the GRAPE website!

5. Support Services

As needs change, it's important to have access to support services that can assist with daily tasks, personal care, or healthcare needs. These services can include:

Home healthcare : Home healthcare providers can assist with medical needs, such as medication management and wound care.
Personal care services : These services can help with bathing, dressing, and other personal care needs.
Meal delivery services : These services can provide nutritious meals for seniors who have difficulty cooking.
R espite care : Respite care provides temporary relief for caregivers.

Aging in place is a journey, not a destination. It requires ongoing planning and adaptation as needs change. At Agape Physical Therapy, we are committed to partnering with seniors and their families to navigate this journey. We believe that with the right support and resources, aging in place can be a fulfilling and enriching experience. We also partner with a lot of organizations that help seniors stay in place and we can recommend the best businesses to work with to meet your individual needs.

Ready to take the first step towards successful aging in place? Schedule an initial evaluation with Agape Physical Therapy at one of our six Rochester locations . We'll sit down with you to discuss your specific needs and goals and create an individualized program to help you stay active, strong, and independent in the comfort of your own home. Contact us today to learn more! We also encourage you to connect with GRAPE and other local resources dedicated to supporting seniors in the Greater Rochester area. By working together, we can empower seniors to live healthy, independent, and fulfilling lives in the comfort of their own homes.

Looking for more information about aging and how Agape Physical Therapy can help? Tune in to WHAM 1180 AM on the second Saturday of every month from 11 AM to noon for an informative and engaging radio segment featuring Agape Physical Therapy! Each month, one of our dedicated Doctors of Physical Therapy will take to the airwaves to discuss a topic they're passionate about, sharing their expertise and insights. We've recently covered diverse subjects such as navigating joint replacement therapy, improving your golf swing using our state-of-the-art golf simulators, and strategies for getting back to the activities you love after an injury. Join us each month for valuable information and practical tips to help you on your journey to better health and wellness.

Physical Therapy Myth Busters: Separating Fact from Fiction

Thu, 27 Feb 2025 22:17:13 GMT

Physical therapy is a healthcare profession that plays a crucial role in helping people recover from injuries, manage chronic conditions, and improve their overall well-being. Despite its proven benefits, several misconceptions and myths surround physical therapy. This blog post aims to debunk these myths and provide you with the facts about physical therapy.

Myth 1: Physical therapy is only for injuries and accidents.

Fact : W hile physical therapy is highly effective in treating injuries and aiding in post-accident recovery, its scope extends far beyond that. Physical therapy can address a wide array of health concerns, including vertigo, arthritis, concussions, neurological disorders, and chronic pain conditions. It is also a valuable tool for injury prevention and promoting overall health and wellness. Physical therapists can help you optimize your movement, improve balance, and enhance your functional abilities, regardless of whether you have a specific injury or not.

Myth 2: Physical therapy is painful.

Fact : Physical therapists prioritize your comfort and work diligently to minimize any pain or discomfort during treatment. They utilize various techniques to facilitate healing and restore movement while staying within your pain tolerance. Modalities such as anti-gravity treadmills and pool/hydrotank therapy are used at several locations to provide a more comfortable and supportive environment for rehabilitation. Communication is key, and physical therapists encourage patients to provide feedback so they can adjust their approach accordingly.

Myth 3: Physical therapy is only for athletes.

Fact : Physical therapy benefits individuals of all ages (4+) and abilities, not just athletes. Whether you are a professional athlete striving to regain peak performance or someone who simply wants to improve their quality of life and daily functioning, physical therapy can help you achieve your goals. It is tailored to each individual's unique needs and circumstances.

Myth 4: Physical therapy is expensive.

Fact : Physical therapy is often covered by insurance plans, making it an accessible healthcare option for many. Furthermore, it can be a cost-effective approach in the long term by preventing injuries and potentially reducing the need for more expensive interventions like surgery. Direct access to physical therapy, which allows you to seek treatment without a physician's referral, can save both time and money.

Myth 5: Physical therapy is time-consuming.

Fact : Physical therapy sessions typically last about an hour, and the frequency of sessions per week varies depending on individual needs. While it requires an investment of time, the long-lasting benefits of physical therapy are significant. Improved mobility, reduced pain, and enhanced quality of life are just some of the rewards.

Myth 6: Physical therapy is only effective if you do it for a long time.

Fact : Many people begin to experience noticeable improvements from physical therapy within just a few weeks. A typical plan of care often spans about 4-6 weeks, followed by a transition to a home exercise program to maintain progress and prevent recurrence of issues. The goal is to empower you to manage your condition independently.

Myth 7: Physical therapy is only about exercise.

Fact : While exercise is an important component of physical therapy, it is not the sole focus. Physical therapists utilize a diverse range of techniques, including manual stretching, soft tissue massage, electrical stimulation, heat, ice, and compression. They also prioritize patient education, explaining the condition and the importance of movement to facilitate healing. Exercise is just one piece of a comprehensive and individualized treatment plan.

Ready to Experience the Benefits of Physical Therapy?

Don't let these myths hold you back from seeking the care you deserve. At Agape Physical Therapy , our team of experienced therapists is dedicated to helping you achieve your health and wellness goals.

Schedule an Appointment Today! We have 7 convenient locations in the Rochester area. Visit our website or call us today to schedule your appointment. If you have any further questions, please don't hesitate to email or call us. We're here to help!

Love Your Heart This Valentine's Week: A Guide to Heart-Healthy Exercise

Wed, 12 Feb 2025 19:17:05 GMT

Valentine's Day is a time for celebrating love, and what better way to show your heart some love than by prioritizing its health? This Valentine's week, let's shift our focus to the vital role exercise plays in maintaining a healthy heart and how Agapé Physical Therapy can help you enhance your heart-healthy journey.

Cardiovascular health is crucial for overall well-being. A strong heart pumps blood efficiently, delivering oxygen and nutrients throughout your body. Regular exercise is a cornerstone of cardiovascular health, reducing the risk of heart disease, stroke, high blood pressure, and other related conditions. It also contributes to improved cholesterol levels, weight management, and stress reduction – all essential for a happy and healthy heart.

Why Exercise Matters for Your Heart

Think of your heart as a muscle. Just like any other muscle, it gets stronger with regular use. Exercise challenges your cardiovascular system, prompting it to adapt and become more efficient. This translates to a lower resting heart rate, improved circulation, and increased endurance. Beyond the physical benefits, exercise also releases endorphins, which have mood-boosting effects, contributing to your overall well-being.

Finding Your Heart-Healthy Groove

The good news is that you don't need to run marathons to reap the rewards of exercise. Moderate-intensity activities, when performed consistently, can make a significant difference. The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, ideally spread throughout the week.

What constitutes moderate or vigorous intensity? Moderate-intensity activities include brisk walking, cycling at a leisurely pace, swimming, and dancing. You should be able to talk but not sing during the activity. Vigorous-intensity activities include running, jogging, swimming laps, and high-intensity interval training (HIIT). You'll likely find it difficult to hold a conversation during vigorous exercise.

Getting Started (and Staying Started)

Starting a new workout routine can feel daunting, but it doesn't have to be. Here are a few tips to help you get started and stay motivated:

Start slow and gradually increase intensity and duration : Don't try to do too much too soon. Begin with shorter workouts and gradually increase the time and intensity as your fitness level improves. This helps prevent injuries and burnout.
Find activities you enjoy : Exercise shouldn't feel like a chore. Explore different activities until you find something you genuinely like. This will make it much easier to stick to your routine.
Set realistic goals : Instead of aiming for drastic changes overnight, set small, achievable goals. This will keep you motivated and on track.
Find a workout buddy : Having someone to exercise with can provide motivation and accountability.
Listen to your body : Pay attention to any pain or discomfort and don't push yourself too hard, especially when starting a new routine.

How Agapé Physical Therapy Can Help

If you're unsure where to begin or have concerns about past injuries or limitations, Agapé Physical Therapy is here to help. Our Doctors of Physical Therapy at our seven Rochester locations can provide personalized guidance and support to help you achieve your heart-healthy goals.

We understand that everyone's body is different. Whether you've had a knee replacement, rotator cuff surgery, or simply experience aches and pains, our therapists can design a program tailored to your specific needs and abilities. We'll take into account your medical history, current fitness level, and personal goals to create a safe and effective exercise plan.

Our services include

Comprehensive assessments : We'll evaluate your current fitness level, identify any limitations, and discuss your health history to create a personalized plan.
Customized exercise programs : We'll design a program that incorporates cardiovascular exercises, strength training, and flexibility exercises, all tailored to your needs.
Modifications for past surgeries and injuries : We specialize in creating programs that are safe and effective for individuals with previous surgeries, including knee replacements and rotator cuff repairs.
Guidance and support : Our therapists will guide you through your exercises, ensuring proper form and technique, and provide ongoing support and encouragement.
Pain management : We can help manage any pain or discomfort you may experience during exercise, using a variety of techniques.

This Valentine's week, make a commitment to your heart health. Whether you're just starting out or looking to enhance your current routine, Agapé Physical Therapy is here to support you every step of the way. Contact us today to schedule a consultation and take the first step towards a healthier, happier heart. Show your heart some love this Valentine's Day – it will thank you for it!

The 5 Parts of Value at Agapé Physical Therapy

Mon, 13 Jan 2025 18:06:24 GMT

At Agapé Physical Therapy , we believe that true healing extends beyond simply addressing physical ailments. It's about fostering a holistic experience that nourishes the mind, body, and spirit. Our commitment to providing exceptional care is built upon five core values:

1. Attention: Your Journey, Our Focus

In today's fast-paced world, it's easy to feel overwhelmed and unheard. At Agapé, we believe in the power of undivided attention. From your initial consultation to your final session, we are dedicated to deeply understanding your unique needs and concerns. We actively listen to your goals, provide thorough answers to your questions, and create a safe space where you feel truly heard and understood. We are committed to your success. Our approach includes regular progress reviews to ensure you're on track. If adjustments are needed, we work collaboratively with you to refine your plan. Our meticulous attention to care and detail empowers you to achieve your goals

2. Excellence: Pursuing Optimal Outcomes

We are driven by a relentless pursuit of excellence. Our team of highly skilled and experienced therapists utilizes the latest evidence-based techniques and cutting-edge technology to deliver the most effective and efficient treatment plans. We continuously strive to improve our knowledge and skills to ensure you receive the highest quality care possible. We are spread throughout the Rochester area with 6 locations close to your neighborhood. We also have Alter-G Antigravity treadmills at all 6 of our locations. We strive for excellence in all we do.

3. Empathy: Walking Alongside You

We understand that navigating physical challenges can be emotionally and physically demanding. At Agape, we approach each patient with empathy and compassion. We strive to create a supportive and encouraging environment where you feel comfortable and safe to share your concerns and express your feelings. We walk alongside you on your healing journey, celebrating your successes and offering support during setbacks. We also understand that there may be a time when you need to speak with a professional counselor and can give you guidance on how to go about meeting those needs.

4. Consistency: Building a Foundation for Lasting Change

Consistency is key to achieving long-term recovery. We believe in developing personalized treatment plans that are tailored to your specific needs and progress. Our therapists work closely with you to ensure you understand your exercises and treatment protocols, providing clear and concise instructions and ongoing support. We are committed to being consistent in our approach, ensuring that you receive the support and guidance you need throughout your recovery journey. We strive to ensure all therapists in our office are familiar with your progress. While consistent therapy with the same provider fosters strong therapeutic relationships, we understand that life happens. Should your regular therapist be unavailable, you'll feel comfortable with another familiar face in the office.

5. Appreciation: Recognizing Your Efforts

We deeply value your trust and commitment to your recovery. We appreciate your dedication to your treatment plan and recognize the hard work and effort you put in each day. We celebrate your successes, both big and small, and acknowledge the courage and resilience you demonstrate throughout your healing journey. We also plan a monthly patient appreciation day to recognize your efforts and provide some light refreshments. We know you have a choice when choosing Physical Therapy and we appreciate you choosing Agapé.

More Than Just Physical Therapy

At Agapé, we believe that true healing extends beyond the physical. We strive to create a positive and uplifting environment where you feel valued and respected. Our commitment to these five core values – Attention, Excellence, Empathy, Consistency, and Appreciation – ensures that you receive not only exceptional physical therapy but also a truly transformative healing experience.

Experience the Agapé Difference

If you are looking for a physical therapy practice that prioritizes your well-being and values your unique journey, we invite you to experience the Agapé difference. Contact us today to schedule your initial consultation and begin your path to recovery.

New Year, New You: A Fresh Start with Physical Therapy

Wed, 08 Jan 2025 18:20:43 GMT

The arrival of a new year often sparks a wave of introspection and a desire for positive change. Many of us make resolutions – to eat healthier, to exercise more, to learn a new skill. But this year, consider making a resolution that directly impacts your overall well-being: prioritize your physical health with the help of physical therapy.

Physical therapy is more than just treating injuries. It's a comprehensive approach to improving your movement , reducing pain , and enhancing your overall quality of life . Whether you're an athlete looking to optimize performance , an aging adult seeking to maintain independence , or someone recovering from surgery or an injury , physical therapy can play a vital role in your journey.

Here's how physical therapy can help you achieve your health goals in the new year

Pain Management:

Chronic Pain Relief : Do you suffer from persistent back pain , arthritis , fibromyalgia , or other chronic conditions? Physical therapy can help you manage pain effectively, reduce reliance on pain medication, and improve your overall function. Our Doctors of Physical Therapy can quickly assess your pain and determine the best course of action for treating your pain. We also have aquatic therapy at 4 of our locations. The warm water and buoyancy can significantly reduce pain.

Post-Surgical Recovery : After surgery , physical therapy is crucial for regaining strength, improving range of motion, and returning to your normal activities as quickly and safely as possible. The Physical Therapists at Agape will assess your motion and provide hands on treatment, prescribe movements to improve mobility, and provide progressive home exercises to continue improving on your own.

Injury Rehabilitation : Whether you've sprained an ankle , torn a ligament, or suffered a more serious injury, physical therapy provides a structured approach to healing, strengthening, and preventing re-injury. You may perform exercises such as stretching, strengthening, and balance to regain proprioception.

Improved Mobility and Function:

Increased Range of Motion : Physical therapy techniques, such as manual therapy and stretching, can help improve your flexibility and range of motion, making everyday activities easier and more enjoyable. As we age, arthritis and stiffness can make it more challenging to reach overhead, bend hips and knees into a full squat, and cross legs for putting on shoes and socks. Physical Therapists can help diagnose the root cause of stiffness and help improve your quality of life.

Enhanced Balance and Coordination : As we age, balance and coordination can decline. Physical therapy exercises can help improve stability, reduce the risk of falls, and maintain independence. You may perform exercises such as single leg balance, tandem with one foot in front of the other, and walk on uneven surfaces like foam. All of these exercises can help improve balance and coordination.

Strengthening and Conditioning : Whether you're looking to improve your overall fitness, prepare for a specific sport, or simply feel stronger in your daily life, physical therapy can help you build strength and endurance . You may feel like you can only walk for 5 minutes but let's make it 20! You may feel like you can only do 5 squats but let's make it 30! Working towards these types of goals will help improve your daily life and make it easier to get around.

Preventative Care:

Ergonomics and Posture : Learn proper body mechanics and posture to prevent injuries at work, home, and during exercise. A Physical Therapist can talk to you about how postural exercises may be beneficial for you. If you work at a desk, you may benefit from talking about your set up with desk height and computer height.

Fall Prevention : Proactive physical therapy can help identify and address potential balance issues and improve strength and coordination, reducing the risk of falls. During the winter months, this is especially important as there are higher risk of falls on ice and slippery surfaces. Taking an active approach such as strength training and balance training can make you feel more confident and give you a better chance of being able to walk outside without falling.

Pre- and Post-Natal Care : Physical therapy can help address pregnancy-related discomforts, prepare for childbirth, and aid in postpartum recovery. Low back pain is a common occurrence during pregnancy and can be addressed by physical therapy. Adding stretching and some gentle core strengthening can help with pain relief. After childbirth, some women experience difficulty with standing and squatting again due to hormonal changes and ligament laxity. Physical therapy can help you begin a gentle exercise routine to get you back to feeling great again!

At Agape Physical Therapy, we are committed to providing personalized care that addresses your unique needs and goals. Our experienced therapists will work closely with you to develop a customized treatment plan that may include:

Manual therapy techniques : Such as massage, joint mobilization, and soft tissue massage.
Therapeutic exercises : Including strength training, stretching, and balance exercises.
Modalities : Such as hot and cold packs, electrical stimulation, and pneumatic compression.
Patient education : To help you understand your condition, manage your pain, and prevent future problems.

Don't wait until pain limits your activities. Make this the year you invest in your physical well-being. Schedule a consultation with Agape Physical Therapy today and discover how we can help you achieve your health and wellness goals in the new year.

Overcoming Hurdles on Your Path to Recovery: Why Agape Physical Therapy is Different

Fri, 13 Dec 2024 23:40:05 GMT

Getting back to the activities you love shouldn't feel like an uphill battle. Physical therapy can be an incredibly effective tool for regaining strength, mobility, and overall well-being. Yet, many people face barriers that prevent them from seeking the care they need.

At Agape Physical Therapy , we understand these hurdles. As a local, family-owned practice in Rochester, NY, we're committed to providing exceptional care with a focus on individual attention. We believe everyone deserves a personalized approach to physical therapy, delivered by highly trained doctors of physical therapy.

Here are some common barriers to physical therapy, and how Agape Physical Therapy breaks them down:

Cost Concerns : Physical therapy can feel expensive, especially with copays or deductibles. We work closely with your insurance provider to maximize coverage and minimize your out-of-pocket costs. We also offer a cash pay option if you do not have insurance or would rather pay without the hassle of going through your insurance company.

Lack of Time : We offer convenient scheduling options, including early morning or evening appointments, to fit your busy life. All 6 of our offices are open 7:00AM - 7:30PM Monday through Thursday and Friday we are open 7:00AM - 5:30PM. This allows you the convenience you need to get to Physical Therapy and work on getting you back to the things you love to do!

Fear of the Unknown : Physical therapy can seem intimidating if you've never experienced it before. At Agape, we take the time to thoroughly explain your condition and treatment plan. You'll never feel rushed or confused about your care. Our doctors of physical therapy are trained to help you understand how to best resolve your issue. We also work closely with our referral sources, including primary care physicians, orthopedic doctors, neurologists, and chiropractors. If your treatment plan is not progressing as it should, we can easily communicate with your doctor to determine the best solution.

Transportation Issu Getting to appointments can be difficult for some. We offer flexible scheduling options to minimize travel time and have 6 Rochester locations. Our Westside clinics include Brockport, Chili, Gates, and Greece. Our Eastside offices are located in Penfield and Webster. We can help you make arrangements for a medical cab if transportation to an office is an issue.

Negative Past Experiences : Maybe you had a less-than-ideal experience with physical therapy in the past. At Agape, we prioritize individualized care with our highly trained doctors of physical therapy. You'll receive personalized attention and a treatment plan tailored to your specific needs and goals. We are not a “one size fits all” clinic. We want to make sure you are getting what you need out of physical therapy. If you want to get back to pickleball, baseball, or simply go out for a walk, we are here to help!

Your Path to Recovery Starts Here

We believe physical therapy should be accessible and effective for everyone. If you're facing barriers to care, don't hesitate to reach out . We'll work with you to overcome any obstacles and get you on the road to recovery.

Ready to learn more? Check out our website and meet our team . We look forward to helping you achieve your goals and get back to doing what you love.

Our marketing coordinator, Lisa Russell would be happy to answer any questions you may have. Please email her at erussell@agape-pt.com

Family-Friendly Fitness: Activities to Keep Moving During the Holidays

Tue, 26 Nov 2024 22:28:50 GMT

Thanksgiving is a time for gratitude, family, and, of course, delicious food. After indulging in a hearty meal, it's important to get moving to aid digestion and to regulate blood sugar. Here are some fun and family-friendly activities to help you stay moving:

Outdoor Adventures

Nature's Playground : A brisk walk or hike in a nearby park or nature trail is a great way to enjoy the crisp autumn air and get some exercise. As you wander, point out the changing colors of the leaves, the interesting shapes of the trees, and the various creatures you encounter.
Frisbee or Football : A friendly game of frisbee or football in the backyard is a fun way to get everyone moving and laughing. You can even set up a mini-tournament with different age groups or teams.
Go for a Bike Ride : Explore your neighborhood or local bike paths as a family. Bike riding is a great way to get some exercise with less pressure on the joints. This is also a great way to increase knee range of motion as well as get the heart rate up.
Scavenger Hunt : Organize a scavenger hunt with a focus on fall-themed items like colorful leaves, pinecones, or unique trees. You can add a challenge by requiring participants to take photos of their findings or draw a picture inspired by their adventure.

Indoor Fun

Dance Party : Turn up the music and have a family dance party in your living room. You can even create a playlist of favorite songs and dance styles.
Board Game Battles or Card Game Challenges : Engage in strategic thinking and friendly competition with board games or card games. You can even create custom board games or card games tailored to your family's interests.
Indoor Obstacle Course : Create a fun and challenging obstacle course using furniture, pillows, and blankets. You can even time yourselves to add an extra element of excitement.
Family Yoga or Pilates : A gentle yoga or Pilates session can help improve flexibility, strength, and relaxation. You can find many family-friendly yoga and Pilates routines online or in fitness apps.

Remember to stay hydrated and listen to your body . If you're feeling overly full or tired, take a break and rest. The most important thing is to enjoy quality time with your loved ones and find activities that everyone can participate in.

Need help getting started on a fitness routine? Schedule an appointment with Agape Physical Therapy today to learn how our experienced physical therapists can help you reach your fitness goals. Schedule an appointment today!

Knee Pain: How Physical Therapy Can Help

Tue, 22 Oct 2024 22:08:14 GMT

Knee pain is a common complaint that can significantly impact your daily life. One of the most prevalent causes of knee pain is patellar tendonitis, also known as jumper's knee. This condition occurs when the tendon that connects your kneecap to your shinbone becomes inflamed or irritated. While patellar tendonitis is a common culprit, there are other knee pain conditions that can benefit from physical therapy .

Understanding Knee Pain

Knee pain can arise from various factors, including:

Injuries : Strains, sprains, and tears of the ligaments, tendons, or muscles surrounding the knee.
Overuse : Repetitive activities that put stress on the knee joint, such as running, jumping, or squatting.
Arthritis : Degenerative conditions like osteoarthritis that cause inflammation and cartilage breakdown.
Other conditions : Bursitis, meniscus tears, and fractures.

The Role of Physical Therapy

Physical therapy is an effective approach to managing knee pain. Experienced physical therapists at Agapé Physical Therapy can accurately diagnose the underlying cause of your discomfort and develop a personalized treatment plan to address your specific needs.

Common Physical Therapy Techniques for Knee Pain:

Aquatic Therapy : This low-impact therapy involves performing exercises in a warm pool , reducing stress on the knee joint and improving range of motion. 4 of our 6 Rochester locations include aquatic therapy. Brockport has an inground pool with an underwater treadmill. Penfield , Gates , and Webster have Hydro Tanks where you walk into an enclosed treadmill that fills with water to approximately waist height.
Stretching : Stretching exercises help to improve flexibility and reduce muscle tension around the knee joint. There are many benefits of stretching, and each location has plenty of equipment to assist with learning how to properly elongate tight muscles. Our trained physical therapist will also perform manual stretching techniques as needed.
Strengthening : Strengthening exercises target the muscles that support the knee, enhancing stability and reducing pain. You might be surprised by the amount of strengthening that can be done to reduce knee pain. Physical therapists often look below the knee at the ankle and above the knee at the hip and determine if there are weaknesses at any of these areas that could be affecting your knee pain. By addressing these weaknesses, the knee pain can often times be reduced.
Manual Therapy : Techniques such as massage and mobilization can help to reduce inflammation, improve joint mobility, and alleviate pain. Many locations also offer instrument assisted soft tissue massage (IASTM), active release technique (ART), and cupping as a part of therapy for pain relief around the knee.
Blood Flow Restriction : This technique involves applying a band to the thigh to restrict blood flow while performing low-intensity exercises. This can help build muscle strength and improve function. Agapé Physical Therapy uses AirBands , which is safe and effective. AirBands calibrate to the individual and determine the optimal percent occlusion. This is much more effective and specific than using generic bands for BFR.
Pneumatic Compression Device : All of our locations also offer the usage of the Game Ready system. This is an ice compression machine with a specialized cuff to support the thigh or knee. Our Chili location also has the newest model of the Game Ready which has the option of ice and heat alternating to provide contrast therapy. This type of therapy can create long lasting relief by reducing swelling and inflammation in the knee.
Alter G Anti- Gravity Treadmill : All six of our locations also have antigravity treadmills . These treadmills can unload body weight up to 80%. This means that you can begin walking with less pressure on the knee and hip joints. These treadmills also can be used for standing balance and other exercises that would be beneficial to do while unweighted. It provides similar benefits like aquatic therapy but is more useful in a session where a person does not want to get wet.

Why Choose Agapé Physical Therapy?

At Agapé Physical Therapy, we are committed to providing comprehensive and personalized care for individuals experiencing knee pain. Our experienced therapists offer a wide range of treatment options, including those mentioned above, to address your specific needs. We believe in a holistic approach to rehabilitation, focusing on both physical and functional outcomes.

Schedule Your Appointment Today

If you are suffering from knee pain, don't hesitate to schedule a consultation with our physical therapists at Agapé Physical Therapy. We can help you understand the root cause of your discomfort and develop a tailored treatment plan to get you back on your feet. Schedule a visit to Agapé Physical Therapy today!

Fall Prevention: Strengthen Your Body, Balance Your Life

Fri, 27 Sep 2024 15:44:52 GMT

As the leaves change and the temperatures drop, it's important to take steps to prevent falls, especially for older adults. Falls can lead to serious injuries, such as broken bones and head trauma. Fortunately, physical therapy can play a crucial role in improving your strength and balance, reducing your risk of falls.

Why Falls Happen

Several factors can contribute to falls, including:

Muscle weakness : As we age, our muscles naturally lose strength, making it more difficult to maintain balance. Oftentimes, older adults are not as active as they once were, and muscles can tend to atrophy which means that they get smaller. Prolonged sitting can then lead to tightness in the front of the hips and weakness in the backs of the hips. The glute muscles on the backs of the hips are one of the most important muscle groups for maintaining balance.
Poor balance : Reduced balance can lead to tripping or stumbling, especially on uneven surfaces. One easy test to try at home is to stand on one leg for as long as you can. If you can hold balance for 10 seconds, you are in a low fall risk category. However, if it is less than 3, you are in a high risk category. This makes sense because every time we walk, we stand on one leg for a short amount of time. If we are able to maintain that single leg balance, then walking will be less difficult and balance will become easier.
Vision problems : Impaired vision can make it challenging to navigate your surroundings and avoid obstacles. Depth perception can also affect balance and cause it to be more challenging to go up and down curbs or climb stairs. It is important to see an eye doctor regularly as vision also changes as we age. Cataracts and glaucoma are 2 things that can cause blurred vision that the eye doctor will check at your visit.
Medications : Certain medications can cause dizziness, lightheadedness, or drowsiness, increasing the risk of falls. It is important to have medications frequently analyzed by either your primary care provider or a pharmacist. This could help prevent falls looking at medication interactions. Also, talk to your doctor if you are increasing a dosage of medication and begin to feel increased dizziness or lightheadedness.
Medical conditions : Health conditions such as arthritis, stroke, or Parkinson's disease can affect balance and mobility. These conditions often affect one side of the body more than the other, making it challenging to maintain equilibrium and walk without difficulty. This asymmetry can increase the risk of falls, as the body's weight distribution is uneven, and the ability to compensate for instability is compromised.

How Physical Therapy Can Help

Doctors of Physical Therapy at Agapé Physical Therapy can provide a comprehensive program to improve strength, balance, and overall functional ability. Here's how it can help reduce your risk of falls:

Strength training : Physical therapists can design targeted exercises to strengthen the muscles in your legs, core, and upper body, improving your stability and reducing the risk of falls.
Balance exercises : Balance training helps to improve your body's ability to maintain equilibrium, even on uneven surfaces. This can involve activities such as standing on one leg, walking on a small balance beam, or using a balance board for ankle strengthening.
Functional training : Functional exercises mimic everyday activities, such as walking, climbing stairs, or getting in and out of a chair. This helps to improve your overall mobility and reduce the risk of falls in real-world situations.
Fall risk assessment : Physical therapists can assess your individual fall risk and identify areas where you may need to improve.
Home safety evaluation : Your physical therapist can provide guidance on making your home safer, including removing tripping hazards like rugs and installing grab bars.

Take Action Today

Don't wait until a fall occurs to take preventative measures. Physical therapy can help you improve your strength, balance, and overall well-being, reducing your risk of falls and enhancing your quality of life.

Schedule Your Appointment

To learn more about how physical therapy can help you prevent falls, contact Agapé Physical Therapy at one of our six Rochester locations . Our experienced therapists are dedicated to providing personalized care tailored to your individual needs. Schedule a visit to Agapé Physical Therapy today!

Parkinson's Disease: A Guide to Physical Therapy and LSVT BIG

Thu, 19 Sep 2024 15:10:13 GMT

Parkinson's disease is a progressive neurological disorder that affects movement. While there's no cure, physical therapy can significantly improve quality of life. At Agapé Physical Therapy , we specialize in helping individuals with Parkinson's regain their independence and enhance their overall well-being.

Understanding Parkinson's Disease

Parkinson's disease occurs when nerve cells in the brain that produce dopamine, a neurotransmitter essential for movement, begin to deteriorate. This leads to symptoms like:

Tremors
Stiffness
Slowed movements
Poor balance
Difficulty swallowing
Reduced speaking volume

The Role of Physical Therapy

Physical therapy plays a crucial role in managing Parkinson's disease by:

Slowing symptom progression : Regular exercise can help protect nerve function.
Improving mobility : Targeted exercises can enhance balance, gait, and overall movement.
Providing education : Our therapists offer guidance on managing the disease and maintaining a healthy lifestyle.
Creating personalized programs : We tailor exercise plans to meet your specific needs and goals.

Boxing for Parkinson’s Disease

Boxing is a popular type of exercise that utilizes the mechanics of the sport to combat symptoms related to Parkinson's disease, such as balance and coordination deficits, stiffness, tremors, and soft voice syndrome. This is accomplished with movements such as:

Punching a heavy bag : Helps by generating power and improving spine, shoulder, and hip mobility.
Resistance Training : Building strength throughout the body.
Aerobic Training : Improving cardiovascular endurance and activity tolerance.
Stretching : Allow for your joints and muscles to move with increased ease.
Footwork : Improve balance and coordination in standing and walking.

LSVT BIG: A Powerful Therapy

The Lee Silverman Voice Treatment BIG (LSVT BIG) program is a specialized approach to physical therapy for individuals with Parkinson's. It focuses on increasing the amplitude of movement, helping patients move with greater ease and efficiency.

Benefits of LSVT BIG:

Improved balance and coordination
Increased walking speed
Reduced risk of falls
Enhanced ability to perform daily activities
Improved quality of life

Why Choose Agapé Physical Therapy?

At Agapé Physical Therapy, we are committed to providing compassionate and effective care for individuals with Parkinson's disease. Our therapists are trained in LSVT BIG and have a deep understanding of the condition. We work closely with our patients to develop personalized treatment plans that address their unique needs.

Parkinson's disease can be challenging, but with the right physical therapy approach, individuals can significantly improve their quality of life. At Agapé Physical Therapy, we are dedicated to helping you regain your independence and live a fulfilling life.

Schedule a consultation today to learn more about how physical therapy can help you with Parkinson's disease.

Dive into Healing: The Benefits of Aquatic Physical Therapy

Fri, 30 Aug 2024 21:20:57 GMT

Did you know that Agapé Physical Therapy has four locations with pools? Brockport has an inground pool equipped with a 6 foot deep end, a space to stand and exercise, as well as an underwater treadmill. Gates , Webster , and Penfield are equipped with HydroWorx 300 freestanding underwater treadmills that allow for individual aquatic therapy sessions. Aquatic physical therapy is a specialized form of rehabilitation that provides a unique environment with many benefits. It can help individuals recovering from injuries, chronic conditions such as fibromyalgia , or seeking to improve their overall fitness and health.

How Does Aquatic Physical Therapy Work?

The warm water in the aquatic therapy pool provides several advantages. First, it reduces the impact on joints, making it ideal for those with arthritis , joint pain, or recent surgeries. Second, the buoyancy of the water helps support the body, making it easier to move and exercise without feeling overwhelmed by gravity. Third, the resistance of the water provides a gentle yet effective way to build strength and improve cardiovascular health.

What Conditions Can Aquatic Physical Therapy Help With?

Aquatic physical therapy is beneficial for a wide range of conditions, including:

Arthritis
Back pain
Fibromyalgia
Orthopedic injuries
Neurological conditions (e.g., stroke, Parkinson's disease)
Post-surgical rehabilitation
Sports injuries

Specific Benefits of Aquatic Physical Therapy

In addition to the general benefits mentioned above, aquatic physical therapy can also:

Improve balance and coordination
Increase flexibility and range of motion
Enhance cardiovascular health
Reduce pain and inflammation
Improve posture and body alignment
Promote relaxation and stress reduction

Who Can Benefit from Aquatic Physical Therapy?

Aquatic physical therapy is suitable for people of all ages and fitness levels. It is particularly beneficial for those who:

Have difficulty exercising on land due to pain or limited mobility
Are overweight or obese
Have a fear of falling
Are looking for a low-impact way to improve their fitness

What to Expect During an Aquatic Physical Therapy Session

At Agapé Physical Therapy, an aquatic physical therapy session involves a combination of exercises, stretching, and massage techniques performed in the water. A doctor of physical therapy at Agapé Physical Therapy will tailor the treatment plan to your specific needs and goals. This could include hip strengthening, balance exercises, walking on the treadmill, and more!

Is Aquatic Physical Therapy Safe?

Aquatic physical therapy is generally a safe and effective form of treatment. However, it is important to consult with your physical therapist to determine if it is right for you.

Agapé Physical Therapy: Your Aquatic Therapy Experts

Agapé Physical Therapy is proud to offer aquatic physical therapy services at 4 of our 6 locations . Our experienced physical therapists are dedicated to helping you achieve your optimal level of function and well-being.

Schedule Your Aquatic Physical Therapy Appointment Today

If you are interested in learning more about aquatic physical therapy or scheduling an appointment, please contact us to set up your visit . We look forward to helping you on your journey to recovery and wellness.

Agapé Physical Therapy: Where Recovery, Wellness, and Performance Meet Agape Love

Wed, 14 Aug 2024 14:22:11 GMT

At Agapé Physical Therapy , we believe in the transformative power of physical therapy. We go beyond just treating injuries; we strive to cultivate an environment of healing and growth, guided by the principle of agapé love.

Agapé love is a selfless, unconditional love that transcends emotions and desires. It's a love that compels us to act in the best interests of others, and that's exactly what we aim to do for our patients. We listen attentively to your needs and concerns, creating personalized treatment plans that promote your recovery, well-being, and optimal physical performance.

Our Vision: Recovery, Wellness, and Performance

Our vision at Agapé Physical Therapy is threefold:

Recovery : We are committed to helping you recover from injuries and regain your full range of motion and function. Our experienced therapists utilize a variety of techniques to address your specific needs, from manual therapy to therapeutic exercise. We have the most up to date equipment to help you recover including anti-gravity treadmills at all locations , aquatic therapy pools at 4 locations, and golf simulators at 2 of our locations.

Wellness : We believe that physical therapy is an essential part of overall wellness. We don't just treat injuries; we help you develop the tools and knowledge you need to maintain a healthy lifestyle and prevent future problems. We can help you improve balance, increase strength, or start a general conditioning program.

Performance : Whether you're a weekend warrior or a competitive athlete, we can help you achieve your peak performance. Our therapists can design programs to improve your strength, flexibility, and balance , allowing you to move with greater confidence and efficiency. Many of our facilities include squat racks with weights to help you build strength to achieve maximal benefit from your physical therapy sessions.

Listening and Caring: A Personalized Approach

At Agapé Physical Therapy, we understand that every patient is unique. We take the time to listen to your individual story, your goals, and your concerns. We don't believe in a one-size-fits-all approach to care. Our therapists will work closely with you to develop a personalized treatment plan that addresses your specific needs and helps you achieve your desired outcomes.

Are you ready to experience the Agapé difference? We typically have appointment availability within a week. Contact us today to schedule your consultation and start your journey to recovery, wellness, and performance.

Head Back To School With A Healthy Back

Sun, 11 Aug 2024 22:18:08 GMT

Fall is on the way. So are school buses and students carrying…backpacks. You might not think much about those bags full of books, pencils, crayons and computers, but physical therapists are.

Why Backpacks Matter

Students will always have things to carry between home and school. A backpack is a great way to do that, but if they're too heavy, they can cause problems.

Research has shown that carrying a heavy backpack changes students' posture, walking speed, step length and more. Unsurprisingly, we also know that as students walk greater distances and become more fatigued, all of these changes get worse.

These changes can lead to neck pain, back pain, or other musculoskeletal issues.

How Heavy Is Too Heavy?

How much weight a student can safely carry is directly affected by how much they weigh.

Studies have shown that changes in posture and performance start to occur when the weight of the backpack is 10% of the student's body weight. The consensus among experts is that students should not carry more than 15% of their body weight in a backpack.

Unfortunately, most of the data show that more than half of students are carrying more than the recommended load.

5 Tips for Parents and Students

To reduce backpack weight and help your student avoid pain, here are a few tips:

Plan ahead - Each night, go through the backpack and remove items not needed the next day. Likewise, make sure your student isn't bringing things home that they won't need that night.

Use your locker - Planning ahead can help remove extra weight between home and school. The locker can lighten the load during the school day. By making a few stops at their locker, students can avoid carrying extra loads around during the school day.

Pack right - Heavier items should be placed close to the student's back and lighter items further away.

Wear it right - Using both shoulder straps, and front or hip straps if you have them to help distribute the load evenly. The bottom of the pack should be even with the bottom of the low back. Packs worn too high or low exaggerate postural changes and can restrict movement.

Pick the right pack - If you're shopping for a new backpack, look for one with two straps rather than one. A chest strap and hip belt can help distribute the load. The pack should also be sized appropriately - no longer than the student's torso.

You can't control what your student needs for school. However, you can use these tips to help reduce the load your student carries, and to make sure that they carry it right.

If your student is having pain in their back, neck, or anywhere else, give Agape Physical Therapy a call today or schedule online . We are here to help!

Shoulder Replacement: Traditional vs. Reverse - Which One is Right for You?

Wed, 17 Jul 2024 12:00:10 GMT

Shoulder pain can significantly impact your daily life, making even simple tasks a struggle. If conservative treatments haven't provided relief, shoulder replacement surgery might be an option. But with two main types - traditional and reverse - choosing the right procedure can feel overwhelming. This blog explores the key differences between traditional and reverse shoulder replacements, helping you navigate this critical decision.

Understanding Your Shoulder Anatomy

Your shoulder is a complex joint with several muscles and ligaments working together to provide mobility and stability. The rotator cuff muscles, located around the shoulder joint, play a crucial role in keeping the ball (humeral head) of your upper arm bone securely in the socket (glenoid) of your shoulder blade.

Indications for Shoulder Replacement Surgery

Several conditions can necessitate shoulder replacement surgery, including:

Age-related wear and tear : Over time, the cartilage in your shoulder joint can break down, leading to osteoarthritis.
Rheumatoid arthritis : This autoimmune disease can inflame the synovial membrane, the lining of your joint, causing pain and stiffness.
Rotator cuff tear arthropathy : When a severe rotator cuff tear damages the joint surface, a traditional replacement might not be effective.

Traditional Shoulder Replacement (TSA)

A traditional shoulder replacement aims to replicate your natural shoulder anatomy. Here's a breakdown of the procedure:

Implant placement : The surgeon removes the damaged humeral head and replaces it with a metal ball. The glenoid socket is smoothed and resurfaced with a polyethylene liner.
Benefits : Traditional replacements can offer a wider range of motion and a more natural feel compared to reverse replacements.
Recovery : Physical therapy is crucial for regaining strength, flexibility, and motion after surgery. A typical rehabilitation program involves progressive exercises, starting with gentle movements and progressing to strengthening activities.

Reverse Shoulder Replacement (rTSA)

A reverse shoulder replacement takes a different approach, essentially reversing the ball-and-socket configuration. Here's what to expect:

Implant placement : The damaged humeral head is removed and replaced with a socket component. The glenoid socket is replaced with a metal baseplate and a ball-shaped attachment (glenosphere).
Benefits : Reverse replacements are particularly beneficial for patients with rotator cuff dysfunction, as they rely on different muscles for shoulder movement. This can significantly improve pain and function.
Recovery : Similar to traditional replacements, physical therapy plays a vital role in recovery after a reverse shoulder replacement. The rehabilitation program is designed to progressively improve your range of motion, strength, and coordination.

The Importance of Physical Therapy in Recovery

Regardless of the type of shoulder replacement surgery you undergo, physical therapy is an essential component of a successful recovery. A qualified physical therapist will create a personalized rehabilitation program to help you:

Reduce pain and inflammation
Restore range of motion and flexibility
Improve strength and stability
Regain functional movement patterns
Return to your daily activities

At Agape Physical Therapy, our experienced therapists understand the complexities of shoulder replacements and are dedicated to helping you achieve optimal outcomes. We will work closely with you to create a customized treatment plan that addresses your specific needs and goals.

Choosing the Right Procedure

The decision between a traditional and reverse shoulder replacement surgery depends on several factors, including the underlying cause of your shoulder pain, the condition of your rotator cuff, and your desired activity level. Consulting with a qualified orthopedic surgeon is essential to determine the most suitable option for you.

Ready to Take Charge of Your Shoulder Health?

If you're experiencing persistent shoulder pain that limits your daily activities, don't hesitate to seek professional help. At Agape Physical Therapy, we offer comprehensive shoulder evaluations and can guide you towards the most effective treatment options. Contact Agape Physical Therapy today to schedule an appointment and start your journey towards a pain-free, active life!

You're Not Alone: Navigating the Maze of Rare Diseases

Wed, 10 Jul 2024 19:51:55 GMT

Have you ever felt like you're lost in a confusing maze? That's a feeling many people with rare diseases share. Getting an accurate diagnosis and finding the right treatment can seem like an endless journey. But the good news is, you're not alone . Healthcare providers such as physical therapists are here to guide you through this labyrinth, and there are steps you can take to become an active participant in your own care.

Understanding Rare Diseases

What are they? A rare disease is any condition that affects fewer than 200,000 people in the United States. While each disease is uncommon, there are over 7,000 recognized rare diseases, affecting millions of people worldwide.
Who is affected? An estimated 25-30 million Americans live with a rare disease. That's a significant number, and it means there's a whole community of people who understand the challenges you face.

Challenges You Might Encounter

Delayed Diagnosis and Misdiagnosis : The road to diagnosis can be long and frustrating. It may take years to get a correct answer, and sometimes you might receive an incorrect diagnosis first. This can delay getting the treatment you need.
Finding Providers Who Understand : It's perfectly understandable that healthcare providers like physical therapists can't be experts in every single disease. But sometimes that can lead to a feeling that they don't quite understand what you're going through. You might also experience unclear communication about your treatment options.
Limited Access to Specialized Care : Experts in rare diseases are often located in academic medical centers, which tend to be in urban areas. If you live in a more rural area, this can make it difficult to see a specialist and get the care you deserve.

How You Can Take Charge of Your Care

Work with Your Care Team for a Holistic Approach : A comprehensive assessment is important. This means providing your doctor with a detailed medical history, including your family history. Rare diseases can sometimes present later in life, so letting your doctor know your full medical picture is crucial.
Advocate for Yourself : Don't be afraid to ask questions and express your concerns. You are the expert on your own body and experiences. The more information you share with your care team, the better they can understand your needs.
Build a Support Network : There are many resources available to help you on your journey. Look for patient support groups or advocacy organizations for your specific disease. These groups connect you with others who understand what you're going through and can offer invaluable advice and support.

How Physical Therapy Can Help

Many people with rare diseases experience physical limitations, pain, or difficulty with daily activities. A physical therapist can be a valuable member of your healthcare team. Physical therapists are experts in movement and function, and they can create a personalized plan to help you:

Improve your strength and flexibility
Reduce pain and stiffness
Increase your balance and coordination
Learn techniques to manage your symptoms
Stay active and independent

In many cases, getting moving can be a powerful tool in managing a rare disease. Exercise can help improve your overall health and well-being, and it can even boost your mood and energy levels.

Take Charge of Your Health Today!

If you're living with a rare disease, don't hesitate to explore all the resources available to you. Talking to a physical therapist at Agape Physical Therapy can be a great first step. Our team of experienced professionals can work with you to develop a safe and effective exercise program that meets your individual needs and helps you live a more fulfilling life. We have aquatic therapy at 4 locations and anti-gravity treadmills at all our locations which can help you move more freely in a less stressful environment. Call Agape Physical Therapy today to schedule an appointment and take charge of your health!

Titleist Performance Institute (TPI): Unlock Your Swing's Potential Through Body Efficiency

Mon, 24 Jun 2024 13:00:59 GMT

Looking to improve your golf game and prevent injuries? The Titleist Performance Institute (TPI) might be the key. In this post, we'll explore what TPI is, its benefits for golfers of all levels, and how to get started with a TPI assessment.

What is TPI?

TPI is the world's leading organization dedicated to understanding the connection between the human body and the golf swing. Founded in 2003 by Dr. Greg Rose and Dave Phillips, TPI's philosophy revolves around:

Optimizing swing mechanics : A properly functioning body leads to a more efficient and consistent swing.
Identifying physical limitations : TPI helps identify limitations that can hinder your swing and potentially cause injuries.
Educating golfers and professionals : TPI's mission is to equip golfers and industry professionals with the knowledge to improve the body-swing connection.

Who Can Benefit from TPI?

TPI caters to a wide range of golfers, from amateurs to seasoned professionals. Whether you're looking to:

Boost your game : TPI can help you swing more efficiently and consistently, leading to better performance.
Reduce pain : TPI can identify and address physical limitations that contribute to pain while playing.
Improve mobility : TPI helps assess and improve your mobility, promoting a smoother swing.
Correct swing inconsistencies : TPI can identify issues in your swing sequence and guide you towards correction.

What to Expect in a TPI Session

A typical TPI session involves:

Physical screening : A functional movement screen to pinpoint limitations affecting your swing and posture.
Golf swing analysis : Utilizing a golf simulator at our Brockport or Chili locations to analyze common swing characteristics that can cause an inconsistent and inefficient ball striking.

Getting Started with TPI

Ready to unlock your golfing potential through TPI? Contact George Collins at Agape Physical Therapy via email at gcollins@agape-pt.com or call (585) 637-0790 .

Improve Your Golf Game, Enhance Your Body

By incorporating TPI principles, you can swing with more efficiency, reduce pain, and achieve a more consistent and powerful game. Take control of your swing and elevate your performance with TPI.

Listen to George on the radio talk about this very topic!

Conquering Low Back Pain: How Physical Therapy Can Help

Mon, 17 Jun 2024 19:18:52 GMT

Low back pain is a common culprit for missed workdays and a decreased quality of life. It can strike suddenly or creep up over time, leaving you restricted and uncomfortable. But don't despair! Physical therapy can be a powerful tool for managing low back pain and getting you back on your feet.

Understanding Low Back Pain

The lower back is a complex structure of bones, muscles, ligaments, and discs. Strain, sprain, and arthritis are all frequent causes of low back pain . Pain can start out of nowhere or it can come from many reasons such as car accidents or sports injuries. Poor posture, weak core muscles, and improper lifting techniques can also contribute to the problem. A big problem is that there is SO much information and how do you know where to start? We believe that physical therapy is a great way to begin your journey to recovery!

How Physical Therapy Helps

At Agape Physical Therapy , a Doctor of physical therapy will assess your individual situation and design a personalized treatment plan. This plan may include:

Manual therapy or hands on therapy to improve flexibility and range of motion. This could include soft tissue massage, joint mobility, cupping, or instrument assisted soft tissue massage.
Core strengthening exercises to support your spine laying down, sitting, or standing
Stretching exercises to loosen tight muscles
Education on proper posture and body mechanics

Benefits of Physical Therapy for Low Back Pain

Physical therapy offers numerous benefits for low back pain sufferers, including:

Pain reduction
Improved mobility and flexibility
Increased strength and stability
Reduced risk of future injuries
Improved quality of life

Why Agape Physical Therapy is Different

We offer a variety of innovative treatment options to help you find relief and get back to the activities you love.

Dive into Aquatic Therapy : Our Brockport location boasts a state-of-the-art aquatic therapy pool , complete with a deep end and underwater treadmill. The buoyancy of water takes pressure off your joints, allowing for pain-free movement and a faster path to recovery. Our Gates and Penfield locations have HydroWorx tanks with underwater treadmills to get you moving with less pressure on the spine.

Experience the Anti-Gravity Treadmill : All Agape locations feature AlterG® Anti-Gravity Treadmills . This revolutionary technology reduces your body weight, enabling pain-free gait training and a safe way to rebuild strength and endurance.

Unlock Mobility with the Repex Table : Our commitment to innovative equipment extends to the Repex table, available at every Agape location. This unique table facilitates lumbar spine mobilization, improving flexibility and range of motion in your lower back.

Beyond the Equipment : While advanced equipment is a major advantage, Agape Physical Therapy goes beyond tools. Our team of experienced therapists creates personalized treatment plans that address the root cause of your pain. We combine cutting-edge techniques with a hands-on approach to ensure long-lasting results.

Don't Wait to Get Help!

If you're struggling with low back pain, don't hesitate to seek help from a physical therapist. Early intervention can help prevent the pain from worsening and improve your chances of a full recovery. Schedule an Appointment at Agape Physical Therapy Today!

At Agape Physical Therapy, our highly skilled physical therapists are dedicated to helping you overcome low back pain and achieve your full potential. We have six convenient locations throughout Rochester to serve you. Contact us today to schedule an appointment and start your journey towards a pain-free back!

Blood Flow Restriction Training: Building Muscle and Strength with Lighter Weights

Wed, 01 May 2024 21:34:19 GMT

Blood flow restriction training (BFR) is an innovative technique that's gaining traction in the fitness world. It involves restricting blood flow to a specific muscle group during exercise using inflatable cuffs. This may sound counterintuitive,but BFR training offers a unique way to achieve muscle growth and strength gains similar to traditional high-intensity weight lifting, but with lighter weights.

How Does BFR Training Work?

During BFR training, the cuffs placed around your arms or legs restrict blood flow out of the working muscles. This creates a state of metabolic stress, similar to what you'd experience during intense exercise. This stress triggers the body's growth hormone response, leading to muscle growth and improved strength.

Benefits of BFR Training

There are several benefits to incorporating BFR training into your workout routine. Here are a few key advantages:

Build muscle and strength with lighter weights : BFR training allows you to achieve muscle-building results using lighter weights, which can be beneficial for those recovering from injuries or with limitations in lifting heavy weights.
Reduced stress on joints : By using lighter weights, BFR training puts less stress on your joints, making it a suitable option for those with joint pain or conditions like arthritis .
Improved rehabilitation : BFR training can be a valuable tool in rehabilitation programs , helping to rebuild muscle strength and function after injuries.

Blood flow restriction training offers a unique and effective way to build muscle and strength. If you're looking to optimize your workouts and achieve your fitness goals, consider incorporating BFR training into your routine. Schedule a consultation with a physical therapist at Agape Physical Therapy to learn more about BFR training and discuss if it's right for you. Our experienced therapists can help you develop a safe and effective BFR training program to help you reach your full potential.

Demystifying Pain: Why It Doesn't Always Mean Tissue Damage

Wed, 17 Apr 2024 20:34:22 GMT

Pain. It's a universal experience, an unpleasant sensation that warns us of potential harm. But what if we told you pain isn't always a straightforward indicator of tissue damage? That's where pain science comes in – a field revolutionizing our understanding of this complex phenomenon.

Traditionally, pain was viewed as a direct result of tissue injury. However, pain science reveals a more nuanced picture. The brain plays a significant role in interpreting pain signals, influenced by factors like stress, emotions, and past experiences. This means that pain can persist even after the initial injury has healed.

This is where physical therapy steps in. Physical therapists are movement experts trained in pain science. They can help you understand your pain, identify contributing factors, and develop a personalized treatment plan to address them. This may involve manual therapy techniques, exercise programs, and education on pain management strategies.

Physical therapy for pain goes beyond simply reducing discomfort. It empowers you to take control of your condition. By addressing the underlying causes of pain and restoring optimal movement patterns, physical therapy can significantly improve your quality of life. You'll experience increased flexibility, strength, and function, allowing you to return to the activities you love – pain-free.

Ready to take charge of your pain? Schedule an appointment with Agape Physical Therapy today! Our team of skilled therapists will work with you to create a personalized plan to manage your pain and get you back on track to living a life without limitations. Visit agapephysicaltherapy.com to schedule an appointment today!

Want to hear more about Pain Science? Listen to our Doctor of Physical Therapy , Brandon Duca from our Greece clinic who spoke on the radio about this very topic! Click the link to listen!

https://www.seniorsrockradio.com/index.cfm?Page=Past-Shows

What is compression therapy, how does it work, and who can benefit from it?

Wed, 21 Sep 2022 14:50:30 GMT

Do you or someone you know ever struggle with lymphedema or swelling, aching and/or heavy legs, or the presence of varicose veins or “spider veins”? If so, compression therapy may help!

The lymphatic system, in large, is important for the optimal functioning of our immune system, as the lymphatic system is vital in producing white blood cells that stave off infections and other diseases. The lymphatic system is complementary to the circulatory system, in that it functions to maintain healthy fluid balances within the body tissues by removing excess fluids that leak from the blood vessels.

Wearing compression stockings daily has been shown to decrease fatigue and pain in the legs and feet due to swelling or lymphedema. Without effective compression therapy, chronic venous diseases can develop, leading to worsening fatigue, pain, and fluid accumulation in the legs if left untreated. Sufferers of chronic venous disease are great candidates for compression therapy.

What is compression therapy and how does it work?

Compression therapy ultimately helps to decrease swelling and pain in the legs by improving blood flow in the lower extremities; thus, strengthening venous circulation and improving efficiency of the lymphatic system to drain waste and excess fluid from tissues in the body.

In addition to providing pain relief associated with lymphedema or swelling, compression therapy is also highly effective for wound and ulcer management by reducing overall healing time. Compression therapy improves circulation and provides tissue oxygenation in order to accelerate wound healing, and may help to prevent development of venous ulcers.

Who Can Benefit from Compression Therapy?

For people with lymphedema or swelling, compression therapy is a highly preferred treatment for symptom management. Compression stockings should be worn during the day when in standing and with physical activity/exercise, and removed just before going to bed. Stockings should then be put on again first thing in the morning. Compression therapy can have numerous benefits for individuals in a wide variety of settings when used as directed.

People who stand all day at work may utilize compression to help reduce fatigue, pain, or swelling by increasing blood and oxygen flow in the legs and feet when standing for long durations during the day.
Athletes may wear compression on their legs, arms or hands to help improve blood flow and oxygen delivery with strenuous physical activity.
Pregnant women may wear compression stockings to reduce the chances of swelling in their legs, feet or ankles during pregnancy.
Compression may be indicated for individuals who cannot leave their bed or are confined to a wheelchair to help improve blood flow, reduce swelling, and decrease risk for ulcerations or wounds.
Airplane passengers may elect to wear compression socks to help increase circulation and reduce their risk of developing deep vein thrombosis or blood clots when traveling.
Compression therapy helps to prevent the development of a deep vein thrombosis (blood clot) in the legs, and is often necessary for patients following surgery to prevent blood from pooling in the veins of the lower extremities.

5 Tips on How to Avoid Injury When Shoveling

Tue, 22 Feb 2022 15:44:26 GMT

Snow is inevitable when living in the Northeast and most people need to shovel snow at some point each winter. Shoveling can lead to injury if done incorrectly so here are some tips to avoid injury while shoveling.

Push the snow in front of you : it is best to keep the shovel in front of you rather than scooping a load of snow onto the shovel and then twisting to throw it into the pile. By keeping the shovel close to your body, you will place less strain on your back.
Lift with your legs : once you have pushed the snow to the edge of the pile, bend your hips and knees and lift with your legs. Utilize the bigger muscles (glutes, quads and hamstrings) in your legs rather than the smaller muscles in your back. Move your feet so that the shovel stays close to your body when you place the snow on the pile. Do not bend your back to scoop the snow or twist to throw it on the pile as this is the type of movement that may cause back pain.
Squeeze your abdominals : While lifting with your legs, keep your back straight by squeezing your abdominals to protect your spine from the load. By bending the knees and hips rather than bending at your back you will reduce the force through your spine and decrease the risk of injury.
Never hold your breath : It is important never to hold your breath while shoveling. If the snow is heavy, it is better to do a little bit at a time rather than trying to remove all of the snow at once. More frequent shoveling may be a good idea so that there is not a large quantity of snow to remove all at once.
Stop if you become short of breath or experience pain : Shoveling is hard work for the whole body so make sure to rest often if you become short of breath. Also, drink plenty of water before you begin as it is easy to become dehydrated while shoveling. If at any time you experience pain, stop immediately.

Most injuries that occur from shoveling involve back muscles or the discs in your spine. Physical therapists are experts in treating musculoskeletal injuries, so if you are experiencing pain after shoveling contact your local PT today !

Strength Training for the Older Adult

Sun, 23 Jan 2022 15:40:20 GMT

Overview

Aging is an inevitable part of life and the biological changes that naturally occur as we age make us more vulnerable in a number of ways. Even in the absence of chronic disease, aging is associated with decreases in skeletal muscle mass, strength, and function. These changes increase vulnerability to injury. Strategies for both prevention and treatment are necessary for the health and well-being of older adults.

Benefits

There are numerous benefits to strength training throughout life, but those benefits are even more critical as we age. Some of the most important benefits include:
1. Building Strength
2. Maintaining Bone Density
3. Reducing Risk of Falling
4. Maintained Independence
5. Improved Mental Health

People often have other forms of exercise that they participate in, but research demonstrates that strength training is superior to walking, swimming or bicycling for all of the benefits listed above.

Obstacles

Often, as we age, other health issues arise, and barriers to exercise is a common complaint heard in the clinic. It is important to understand that people with health concerns often benefit the most from an exercise program. Those conditions that exercise benefits includes:
Arthritis — Reduces pain and stiffness; increases strength and flexibility
Diabetes — Improves glycemic control
Osteoporosis — Builds bone density; reduces risk for falls
Heart Disease — Reduces cardiovascular risk by improving lipid profile
Obesity — Increases metabolism; burn more calories
Back Pain — Strengthens back and core muscles to help support movement

Exercise Prescription

If you are new to exercise, a good rule of thumb with regards to exercise prescription is shown in the chart below:

*1 RM is the maximum amount of weight that a person can possibly lift for one repetition.

Progressions

If you strength train consistently, your original weights should become easy after consistent weight training. If you are able to lift your weights several more than 6-8 repetitions, you are not appropriately challenging yourself from a strength building perspective. The proper way to progress your resistance exercises appropriately looks something like this:

Upper body - increase by 2–5 lbs
Lower body - increase by 5–10 lbs

While strength training has shown some of the best benefits for overall health in the aging population, movement is key and any type of exercise is better than no exercise. Keep moving!

Let’s get back to the things we love to do!

Thu, 20 Jan 2022 15:28:37 GMT

A new year brings about a lot of emotions. We are excited for a fresh start and we are encouraged to make healthy changes compared to last year. But what if you have pain? What if you start exercising and you start to hurt? I want to tell you about physical therapy and how we can help you reach those New Year’s resolutions.

Physical therapists are trained in the ability to evaluate how you move and come up with a plan to help improve that movement in a pain free way. But what does that look like? Well, let’s talk about it.

The first thing a physical therapy evaluation includes is discussion of your history. We want to know what you have done in the past and what led to an increase in discomfort. We also want to know what your goals are. Maybe you want to be able to pick up your grandkids or maybe you want to be able to golf this summer. These are things that physical therapy can help you get back to.

After we talk about your main complaint and your goals, then we look at how you move. This includes watching you walk, strength testing, and then do other activities that may be related to your injury. Some of these movements may be difficult for you but this will help us come up with a plan to help you move better.

On that first evaluation we will also give you a few exercises to go home with. This may include some simple stretching or strengthening movement that we discuss and have you practice in the clinic.

At the end of the session, we go over everything we talked about and figure out how many times you need to come in. Sometimes people want to come in 2 or 3 times a week or you may only want to do once a week for a few weeks. This is something you can talk to your therapist about and come up with a plan that works for everyone.

We want you to be successful with reaching your fitness and movement based goals for 2022! We would love to help you should you have pain or difficulty reaching these goals. Please feel free to call any office to discuss with a physical therapist on how we may be able to help!

Consistency is Key

Tue, 09 Nov 2021 15:26:06 GMT

One of the most difficult aspects of exercise is finding a convenient time to spend 2.5+ hours of activity during our schedule every week.

We’re busy people! Outside of 40+ hours of work per week, many of us have kids, pets, side-jobs, and friends that we are obligated to spend time with. These priorities of family, fun, and work often exceed our desire to exercise.

And guess what… That’s OK!

We must recognize our limitations in order to find the best way to fit exercise around our lives. But being “too busy” is never a good excuse unless you’re a new business owner or a new parent. The issue isn’t not having time, the issue is exercise is not prioritized over other aspects of your life.

So the question becomes:

How can we use exercise as a catalyst to improve our lives with work and family, rather than a barrier that takes us away from our obligations?

Here’s how:

1. Set a frequency and duration that is suitable for YOU
Think about your schedule and determine what days and times you typically find yourself on your phone, watching TV, or stalling in a certain way. That is time that work, fun, and family priorities have been met. A perfect opportunity for you to improve your body and mind.

2. Exercise your entire body
Having a plan that works out major muscle groups throughout the body for each session can be very beneficial for the person who can only get to the gym 2-3 days/week.

Not only will you set yourself up to dominate your goal of hitting the gym 2-3 days per week, but you’ll be hitting multiple muscle group multiple times every week which will maximize your time efficiency.

3. Expect to have off weeks
The most difficult part of the plan is sticking to the plan. Give yourself credit after your exercise sessions because you just did a great thing for your body, mind, and life.

And don’t be harsh on yourself when life gets in the way.

There will be weeks that exercise is put on the backburner because of your priorities of family and profession. When these weeks occur, take them in stride, and get back on the saddle as soon as you can make time again.

4. Exercise is exercise
Whether you lift, run, dance, stretch, or play basketball. Find a variety of activities that you enjoy. The ultimate goal is to be able to perform activity for life !

When exercise becomes a top priority, changes will occur .

Your arms will start to get cut, your butt will become firmer, and that back pain that lingers from inactivity will fade away.

Your mood will improve, your ENERGY will return, your sleep will be deeper, and you’ll be as productive at the end of the week as you are at the beginning of the week.

Stairs won’t leave you out of breath, you can play on the ground with young family members without getting cranky knees, and you will begin to feel like a younger you.

This probably sounds too good to be true. But as PT’s, we see these major changes with our clients every day . Make a commitment to exercise and you will feel and see changes

How can you get to your care quicker?

Sun, 16 May 2021 14:20:10 GMT

What is Direct Access?

In New York State, most health insurance carriers will cover physical therapy without a doctor referral, so long as the PT has at least 3 years of treatment experience. This gives you the ability to refer yourself right to Physical Therapy, the people who are trained as primary care providers for sport related injuries, aches/ pains, women’s health specialties, vertigo, work related pains and much more.

How does it work?

The rules are simple. Each year you are allowed 10 visits, or 30 days with a physical therapist, per body part. This means if your shoulder is aching from a weekend of playing football in the backyard, you can call a physical therapist and have them evaluate you and make a treatment plan to get your pain free functioning shoulder restored. If the sustained injury requires more time than the allotted 30 day period, your physical therapist will assist with educating your physician on your health status to acquire a script in order to finish up your care with whatever extra time is needed for you.

Direct Access does not end there however. Down the road, if you were to need any other care from your PT, Direct Access is able to be used for another body area within the same year. For example, once that shoulder is fixed, and you want to get to work on your knee that’s been a bother for quite some time as well, get that evaluated as well!

Is PT cheaper if I have a script from my physician?

Your cost for PT access is no different if you have a physician referral or not. It all depends on your insurance coverage or if you choose to pay out of pocket.

I’m interested, what do I do to get started?

Give your favorite PT a call . Here at Agape we are very quick to get people in with a therapist who is Direct Access eligible. We will also check your benefits for you so you’ll know exactly how much the services cost for you!

What is a concussion?

Thu, 15 Apr 2021 14:17:26 GMT

A concussion is actually considered to be a mild-moderate traumatic brain injury that temporarily impairs brain function. The brain is injured either through direct contact, such as a forceful blow to the head, or through rapid acceleration-deceleration, such as a whiplash injury.

Common causes of concussion are contact sports (such as football, soccer, and hockey), falls, and motor vehicle accidents. Symptoms of a concussion may include headache, light/noise sensitivity, nausea/vomiting, dizziness, fatigue, difficulty concentrating, and memory loss. It is not necessary to experience loss of consciousness in order to be diagnosed with a concussion.

When should I see my doctor?

It is important to seek immediate medical attention if you experience the following “red flags”:

Seizures
Loss of consciousness or inability to awaken
Lingering or progressive changes in hearing, taste, and/or sight
Numbness and/or weakness in arms and legs
Changes in behavior/increased irritation
Unequal pupil sizes
Persistent vomiting
Symptoms that have significantly worsened or not improved after approximately 2 weeks

What should I expect for my rehab?

Most doctors will advise physical and mental rest for a few days immediately following the injury. It is then recommended that you gradually re-introduce both mental and physical activities, as long as there is no significant worsening of symptoms. Your physical therapist will likely guide you through a series of progressively graded cardiovascular/general conditioning exercises, strength training exercises, and eventually sport-specific activities (if applicable), all while carefully monitoring symptoms throughout to prevent aggravation of condition. They may also prescribe exercises to address dizziness, balance concerns, vertigo, and other general feelings of uneasiness. The process may be slow, especially if the injury was severe and the symptoms are significant, but it is critical not to re-injure the brain while it is healing.

Going to Physical Therapy Is Too Expensive

Thu, 15 Apr 2021 14:13:14 GMT

The bottom line. It’s safe to assume that this is the information we are all interested in any time we head to the doctor, dentist, mechanic or hair salon. We know the same rule applies for physical therapy and in the age of high copays and high deductible health plans we often have to brace ourselves when walking up to the receptionist’s desk after our appointment or after finding that statement in the mailbox It’s a safe bet that not knowing how much PT will cost prevents a lot of us from even picking up the phone or pulling up a website to schedule that first appointment. It pains me to think of how many people have been written a PT referral, are walking around with pain on a daily basis, or are just waiting for that injury to get better “on it’s own” due to financial anxieties.

Now I’m one who rarely jumps on virtual internet soapboxes, but I’m going to just this once to make a case for physical therapy being the most frugal option for you to deal with your current pain or injury. The reason I can stand on this virtual soapbox is because there is actual research and evidence that shows which provider you see first for your injury has a drastic effect on how much money you will spend to treat that injury. If you followed the link to the evidence, I commend your thoroughness in investigating this topic. If you did not, I appreciate your trust in me to summarize the research for you which shows that physical therapy not only offers the lowest costs but also achieves the same or better outcomes, especially when compared to pain medications, injections and surgeries.

To break this down even further for you, I’ve created a list of products I’ve come across recently that cost about the same if not more than one episode of PT care (around 8 visits). For the sake of transparency, I must disclose that I will receive a small financial incentive if you purchase any products using the affiliate links below (just kidding, I wish).

Weird looking ceiling fan at Home Depot
One tire for your truck at Discount Tire
A new bedroom set from IKEA
A working Lego Grand Piano from the Lego Shop
A 4.5 star Robot Vacuum on Amazon
That YMCA membership you can’t use because you’re in pain

Now I’m willing to bet some of you are thinking, “I really would prefer a new bedroom set over going to physical therapy,” but let me tell you, 5 hours of crawling around the floor trying to put that thing together and your back is going to wish you had invested in the therapy in the first place.

There is a lot to be said about knowing the cost upfront of the investment you are making into your body, health, and function. Rest assured that we will run your insurance benefits and let you know your total out of pocket cost BEFORE your first appointment. I have yet to meet a physical therapist who wasn’t willing to work within your budget to help you meet your goals. Please, please do not put off the care you need any longer. If you do, it just might cost you.

Why do Physical Therapists need a doctorate degree?

Thu, 08 Apr 2021 14:09:53 GMT

Doctorate of Physical Therapy (PT, DPT)

As a profession physical therapy has moved towards a doctorate degree since 2005. A major consideration in doing this was to allow for direct access to physical therapy without a script from a primary care provider being required. This allows physical therapists, as movement specialists to be the front line provider assessing musculoskeletal impairments. However, to achieve this in a safe and ethical manner physical therapists must be able to differentiate between a musculoskeletal impairment and non musculoskeletal symptoms and pathologies. These symptoms are known as “Red Flags” and would require a patient to be referred out to the appropriate practitioner to assess and diagnose their symptoms. A red flag symptoms a therapist may look for can range from an irregularly shaped freckle to a stress fracture in a patient's foot. Physical therapists use evidence based practice and are equipped with the proper tools and education to keep our patients safe within our direct access care.

Red Flag Symptoms:

Fracture
Cancer
Neurologic disorders (MS, ASL, Parkinson’s)
Cardiovascular diseases and disorders
Organ based referred pain

Therapists assess a patient's symptoms based on their response to movement. Patients who have a red flag symptom will not respond within the typical pattern of a musculoskeletal impairment or will have no change based on movement. A red flag will prompt a PT to contact the patients primary care provider and refer them out to be assessed to allow for our patients to receive the proper care and medical intervention.

Does having a c-section prevent me from having any pelvic floor concerns?

Mon, 08 Mar 2021 15:07:54 GMT

"I had a c-section, so my pelvic floor is totally fine! But I am leaking urine when I cough or sneeze, what’s up with that?”

Time and time again, I come across patients that are surprised by the pelvic floor dysfunctions they have sustained after delivery, even though they delivered their baby via cesarean versus vaginally.

It is well-known amongst most pregnant women where the pelvic floor muscles are located, and that if they are delivering vaginally, there is a direct link to the pelvic floor being impacted. But when the delivery is made via cesarean, where is that connection? In a review article supported by OBGYNs, they acknowledged the effect on these muscles during the prenatal period. “This controversy fuels the debate about whether or not women should be offered the choice of elective caesarean delivery to avoid the development of future pelvic floor disfunction. It has been demonstrated that pregnancy itself, through mechanical changes of the pelvis and hormones, can be a significant risk factor for these dysfunctions; urinary incontinence and genital prolapse’’.

Although you have or are about to have a c-section, let’s not discount the last 9-10 months that you have carried your baby. Actually, let’s rephrase that — your pelvic floor muscles have carried your baby! These muscles are located at the bottom end of your pelvis, and act like a hammock to various pelvic organs including your bladder, rectum, and your uterus. Pregnancy is already associated with a decrease in pelvic and perineal strength and endurance. As the pregnancy progresses, these muscles bear increased stress or load from the baby; therefore, putting them at risk for weakening, tightening, or even becoming overactive. Following the delivery of your beautiful baby, these muscles may or may not return to their normal muscle length to provide the support and function they are meant for. This is where we end up with pelvic floor dysfunction following delivery, even with a c-section! Makes sense?

Now, let’s talk about some facts and figures. Some of the most common complications postpartum following a c-section include back pain, bowel and bladder dysfunction, and scar tissue/adhesions. Women are 2-5x more likely to experience lower back and pelvic girdle pain following a c-section versus a spontaneous vaginal delivery. As well, bowel and bladder dysfunction is significant higher after a c-section in the postpartum period. These dysfunctions can include urinary or fecal incontinence, frequency, urgency, and/or pelvic organ prolapse. There are also multi-layer adhesions that occur in the cesarean scar (in close to 50% of women) that can increase the risk for miscarriage, uterine rupture in the future, increased difficulty with future labour and deliveries, and potentially a risk for future bowel obstructions.

So do I have some good news? Of course!

Studies have shown that physical therapy is a helpful tool in the recovery and rehab after a c-section.

How can Pelvic Floor Physical Therapy help?

Scar mobilization

We can perform scar tissue mobilization on and around your c-section scar to help break apart the adhesions that have formed since your delivery. Whether you are 8 weeks postpartum or 8 months postpartum, this can be helpful.

Pelvic floor muscle retraining

Retraining your pelvic floor after childbirth has many benefits; most importantly for re-establishing the support needed for your pelvic organs to ensure proper bladder and bowel function. As a pelvic floor physical therapist, we are specialized to help you retrain these muscles correctly (this doesn’t just mean kegels!).

Back to exercise and activity

From the stretching of your abdominals during pregnancy, to the overbearing weight on your hips, lower back and pelvis, we can safely guide you through exercises to help stretch and mobilize the muscles that may be hindering your way back to exercise and activity.

Core Stabilization Exercises

Similar to the above point, we are trained to provide appropriate core exercises for both the pregnancy and postpartum period. It may be challenging and/or difficult to connect with your core during this time, therefore we can help you target the right muscles safely and appropriately.

Bladder and/or Bowel training

Other than re-training your pelvic floor muscles, as a pelvic floor physical therapist, we can educate you on how to retrain your bladder and bowels, manage constipation and recognize signs of an overactive or weak bladder, that are sometimes common during this time.

If you would like to consult with one of our pelvic floor physical therapists, feel free to reach out to either our Penfield or Pittsford locations. Both in-person and telehealth consultations are available !

References

Fonti, Y., Giordano, R., Cacciatore, A., Romano, M., & La Rosa, B. (2009). Post partum pelvic floor changes. Journal Of Prenatal Medicine, 3(4), 57-59.

Stone, J., Skibiski, K., Hwang, S., & Barnes, C. (2020). Physical Therapy in Addition to Standard of Care Improved Patient Satisfaction and Recovery Post-cesarean Section. Academy Of Pelvic Health Physical Therapy, APTA, 45(1), 10-19.

Wasserman, J., Steele-Thornborrow, J., Yuen, J., Halkiotis, M., & Riggins, E. (2021). Chronic caesarian section scar pain treated with fascial scar release techniques: A case series. Journal Of Bodywork And Movement Therapies, 20(4), 906-913

8 Factors That Affect The Healing Process

Mon, 08 Mar 2021 15:00:36 GMT

Whenever we find ourselves recovering from an injury, we tend to focus on the physical components of the recovery process. We direct our efforts towards targeting impairments such as stretching or strengthening a specific tissue, using ice or other modalities, or resting altogether. These factors are critical for a successful rehab experience, but they are just the tip of the iceberg when it comes to the total recovery picture. The tangible improvements we observe during healing, such as a cut scabbing over or a strained muscle feeling less painful or more flexible under load tend to be our go-to indicators that something is moving in the right direction and healing; but what are those behind the scenes factors that allow us to improve the quality and speed of the healing process?

1. Sleep
Getting the recommended amount of sleep (7-9 hours per night) allows the body to recover appropriately.

2. Diet
During healing, the body requires more total calories, protein, and vitamins to repair tissues.

3. Stress
Increased cortisol levels in the body interrupts the inflammation process, resulting in slower healing.

4. Physical Activity Outside of Work
Even if someone is active at their job, the body responds more favorably to exercise outside of the work environment.

5. Avoiding Tobacco Products
Smoking tobacco products results in hypoxia (lack of oxygen) of the tissues, and oxygen is vital to healing.

6. Perception / Fear
A person’s understanding of their condition is important. Fear of movement due to a diagnosis can contribute to chronic pain, despite an otherwise good prognosis.

7. Pessimistic Personality
Attitude matters. Having a positive attitude contributes to better outcomes, while a poor attitude will result in the opposite.

8. Motivation
Including home exercise compliance and in-clinic activity level, the time and effort you put into your recovery will help determine how fast you get better.

Despite our profession beginning with “Physical,” your recovery is much more than that. Addressing as many of these factors as possible will allow you to return to doing what you love as soon as possible. Taking care of your whole self is the key

Low Back Pain: The Power of Words and Education

Sun, 07 Mar 2021 14:57:46 GMT

How many times have you recalled a scenario in which you heard phrases from a healthcare provider such as,

“I believe you’re walking based on what I saw”
“You have degeneration throughout your entire back”
“Youcan’t should take it easy, you could make it worse’

Time and time again, you enter a physical therapy clinic and are led to believe you are broken, vulnerable, weak, or susceptible to further injury if you move a certain way. But the human body is capable of so much more! Our bodies were meant to bend, to squat, to lift things from the ground, and simply adapt to the stresses of everyday life. Imagine trying to put on your shoes and socks and do so without bending your back, even slightly. You can’t do it! If your healthcare provider recommends you avoid any and all movements that may be stressful to the body, but doesn’t provide you with alternatives, find someone who will!

The human body is inherently strong and was meant to bend, lift, and move freely. Find a physician, spine specialist, physical therapist, or other healthcare provider that makes you feel empowered and encourages resilience and strength! Take control of your chronic low back achesand pains today!

So, you’ve had Rotator Cuff Surgery… Now What?

Fri, 12 Feb 2021 14:46:59 GMT

In 2018 alone, 460,000 American’s had surgery to repair a torn rotator cuff, and in 2023, that number is expected to climb over 600,000 patients (iData Research). With the rising incidence of rotator cuff repairs in this country as well as the ever increasing cost of healthcare, there has been an increased demand placed on rehab professionals and patients alike to better understand and streamline the rehab process to achieve better outcomes.

To better understand the post-op recovery and timeline following rotator cuff repair, let's dive into a brief anatomy lesson. Your rotator cuff (no, not rotary cup or rotator cup) is a group of 4 muscles and tendons in your shoulder. The cuff acts in harmony to both move and stabilize your joint. These muscles, the supraspinatus, infraspinatus, subscapularis, and teres minor act as a force couple to approximate, or “suck” the head of your humerus (ball) into the glenoid fossa of your shoulder blade (socket). Simply put, as your shoulder lifts utilizing a majority of the force from the large deltoid muscles, the 4 muscles of your rotator cuff work to keep the ball and socket joint in alignment. Additionally, these muscles also have isolated movements to rotate your shoulder both directions.

Injuries possibly requiring surgical repair to the rotator cuff commonly happen in one of two main ways:

Chronic tears : When the above force couple does not work, whether due to a.) poor anatomy b.) weakness or c.) overuse , the tendons of the rotator cuff (most frequently supraspinatus) become frayed and dysfunctional. This hits a critical point where pain and loss of motion, strength and function are diminished.
Acute injury : When a person falls on an outstretched arm, falls on an arm stuck behind them, or performs a hard lifting task the rotator cuff cannot handle, a traumatic acute tear to the muscle can occur. These tears can range from small to full thickness tears, and can accompany any of the 4 muscles.

These injuries typically happen in adults in their 60's-80's, with those ages accounting for 78.3% of all full thickness tears. Surgery to repair these damaged muscles will be recommended after a failed course of conservative care using physical therapy, active rest/recover and possible injections/medications.

So, you’ve had the rotator cuff surgery…now what?

Let’s quickly answer the first question everyone always has: how long will the recovery take?

It depends.

If I had a crystal ball, I’d know exactly how long the recovery is going to take and I’d have a boatload of money. I still don’t have either. That being said, the typical recovery time for patients falls around 3–5 months.

The main goals of recovery from rotator cuff surgery are:

Decrease postoperative pain and swelling
Protect the repaired tissues
Restore full passive range of motion (ROM)
Restore full active ROM
Build strength of cuff and upper extremity musculature
Improve biomechanics of upper extremity
Regain full functional use of involved extremity

With the help of your physical therapist, this recovery will go in chronological order, and will follow a guided protocol with the input of your surgeon and treating therapist. Most rehab protocols are standard and follow the same guidelines, however surgeon and PT preference as well as specific tissues repaired and patient recovery factors will have an impact on timeline.

Stage 1: 0–6 weeks

Decrease postoperative pain and swelling
Protect the repaired tissues
Restore full passive range of motion (ROM)

Beyond protecting the surgically repaired tissues, the single most important part of achieving full recovery is to establish pain free and full PASSIVE ROM within the first 6 weeks. This means seeking PT services immediately following your surgery.
Passive meaning no moving of the shoulder yourself - this is done with manual techniques by the treating therapist, and through passive exercises prescribed.

As known shoulder guru Mike Reinold states, “It is extremely easy to lose motion following surgery. This is one of the common “rookie mistakes” I see with new PT’s. Passive range of motion should be initiated immediately following surgery in a gradual and cautious fashion. Studies have shown that passive range of motion into flexion and external rotation actually decreases strain in the rotator cuff repair [and aide in a more efficient recovery].”

Stage 2: 6–10ish weeks

Maintain full passive range of motion (ROM)
Restore full active ROM
Build strength of cuff and upper extremity

Once full passive ROM is established and ~6 weeks post-op, you can begin to actively use your arm to regain your active ROM.
In this phase, it is important to maintain the passive ROM you have achieved. Subsequently, you will gain active range of motion of the shoulder and strength of the isolated rotator cuff, scapular muscles and total upper extremity as tolerated.

Stage 3: 10+ weeks

Maintain ROM and strength of cuff and upper extremity
Improve biomechanics of upper extremity
Regain full functional use of involved extremity

This is where all the fun begins. Once motion and baseline strength are established and the surgery is healed, it is time to train what your shoulder needs to function in your daily life.
This stage of recovery is geared at improving the biomechanics of your shoulder in order to allow it to respond to the specific demands you will place on it (albeit work, sport, recreation, etc.).
This stage of recovery may look different for say, a competitive baseball player vs. a retired passive individual. This stage is based on the patient's specific functional demands of the shoulder. However, the same principles remain for all patients: the body will adapt to the stresses we apply to it. Therefore, we must train this area to react and support the functional requirements it will need to prevent this injury from reoccurring.

To wrap it up, think basic: get to PT immediately after surgery. Start passive motion, move to active motion, and once moving fully, build strength and function of the shoulder as tolerated. As always, the recovery and therapy process differs for every patient, this is just an overarching breakdown of the rehabilitation process. For specifics on timeline, exercises to perform, and medical questions, please consult with your physician, surgeon and physical therapist

Dizziness and Vertigo? Try PT!

Thu, 04 Feb 2021 14:40:31 GMT

Dizziness may feel like vertigo (spinning), disequilibrium (unsteady), lightheaded, or motion sickness.

Common causes of dizziness:

Low blood pressure (Orthostatic hypotension)

You may feel dizzy when you stand up quickly from a sitting or lying down position. If severe, this can cause you to pass out.

How PT can help : Improving your cardiovascular fitness will help maintain a healthy blood pressure. Be sure to also drink enough water and have a healthy level of sodium in your diet to help with blood pressure.

Inner ear problems (Vestibular system)

Commonly referred to as Vertigo
You may feel dizzy when you lie down on your back or turn your head to the side.
Your vestibular system is in your inner ear and controls your balance. If this system isn’t working properly, you may feel dizzy, unbalanced, or nauseous.

How PT can help : Specific exercises can be used to correct your inner ear problem.

Visual processing issues

You may feel dizzy or nauseous when you are in the car or move your head quickly
Your eyes and your vestibular system work together. If your eyes aren’t moving how they should, this can affect your vestibular system and make you feel dizzy.

How PT can help : Exercises can help correct your eye movements and get your visual system synchronized with your vestibular system.

Muscle tension (Tension headache)

Tension in your neck and shoulders can lead to headaches and feeling dizzy.

How PT can help : Exercises and stretches can be used to normalize the tissue tension in your neck and shoulders. Your PT can also help you with maintaining good posture to prevent muscle tension.

Brain injury (Stroke, TIA, traumatic brain injury)

These injuries can affect the areas of your brain that control your balance.

How PT can help : Exercises can help improve your balance by challenging both your muscles and your brain.

Concussion

You may feel dizzy, foggy, have a headache, or have neck pain after a head trauma

How PT can help : Your PT can assess your baseline and help you return to activity and stimulation at an appropriate pace.

Don’t just exercise your body...exercise your mind!

Fri, 29 Jan 2021 14:36:45 GMT

Mental attitude, outlook, and positive habits are important factors in reaching goals in all phases of life. Whether you are training for an athletic competition, looking to advance in your profession, or looking to get relief from chronic back pain, what you think is just as important as what you do. Many people want to make changes to improve overall health, but struggle to get started and sustain progress. Let’s take a look at three actions that can be implemented to strengthen your mind, and get your brain in a place where it can lead your body to success.

Make your bed : Okay, I know what you are thinking, “What does this menial task that brings back memories of my mother yelling at me to finish my chores have to do with a healthy lifestyle?” This small activity can have a profound impact on your day, however. Every single day we face a multitude of challenges. Some large such as completing a sale to a high profile client, and some small such as putting your sheets and covers in order. While the act of making your bed probably won’t matter much, it's the decision to take on the first “challenge” of the day and come out victorious that sets the tone for how the rest of the day will progress. Excellence is a habit, not an act. And building a positive habit takes practice. If you say “yes” to making your bed, you can say “yes” to cleaning out your inbox. If you say “yes” to cleaning out your inbox, you can say “yes” to going to the gym or performing your physical therapy exercises. All of these decisions lead to healthy habits, and it starts with looking and your messy bed first thing in the morning, and deciding how you want your day to go.
Reframe for Gratitude : How we look at life has a profound impact on what we do and how we feel. You may have heard the Charles Swindoll quote that, “Life is 10% what happens and 90% how you react to it.” A consistently negative thought process can lead to all kinds of health issues, including chronic pain. Did you know that one of the strongest predictors to how long your back pain lasts is how unhappy you are at work? A lot of this can be adjusted by what you focus on. If you have a big budget meeting that you are dreading tomorrow, starting the process of stress and worrying today can lead to a day of poor digestion, irritability, and altered sleep. None of this is good for your health. Certainly prepare and be ready for any events in the upcoming week, but try not to perseverate on them. Try this little trick. As you mentally prepare and think about what the next day has in store for you, think about something that makes you happy. Instead of dreading going to work and having a meeting with your boss, be grateful that you get to watch your son or daughter play soccer after the day is over. Focusing on a positive part of the day instead of dreading a negative can have a big impact on health. By no means is this easy, and some days will be much harder than others, but practice makes perfect.
Get lost...in a good way : No matter who you are or what you do, the stressors of life will inevitably come knocking on your door. Work, family, financial, and relationship stress can all add up and affect your mental well being. Having a safe and healthy way to “get out” of your head and do something that makes you feel good is a vital coping mechanism. The options are endless. It can be formal such as going to the gym, writing in a journal, meditating, or practicing yoga. Or it can be informal, such as taking a walk, going for a drive, or taking a minute to listen to your favorite song. Finding a way to release stress will help prevent excessive cortisol buildup in the body, and make you feel just plain good.

26 Anti-Inflammatory Recipes

Thu, 28 Jan 2021 14:32:22 GMT

Did you know that you can use food and dietary changes to help reduce inflammation? Many people deal with inflammation on a daily basis, including most people experiencing pain due to an injury or a chronic condition.There are certain foods you should avoid as well as foods that can be added to your diet that are natural anti-inflammatories.

Fried foods, refined grains, soda and other sugary beverages, and red meats should be avoided when battling inflammation. Green leafy vegetables, nuts, fruits, and fatty fish are just some of the delicious options that can be added to your diet that act as natural anti-inflammatories.

Not sure where to start? Follow the link below for 26 anti-inflammatory recipes to try!

https://www.medicalnewstoday.com/articles/322897#_noHeaderPrefixedContent

5 Quick Tips for a Healthier Lifestyle

Fri, 15 Jan 2021 14:30:00 GMT

Staying Active : An active lifestyle does not mean you have to go to the gym for multiple hours a day, 7 days a week! Simply adding a walk outside for 20-30 minutes or performing light yard work / house cleaning will help you burn extra calories throughout the day and elevate your heart rate a little bit.
Eating : Many factors play into healthier eating habits but balance and portion size are key. You can still enjoy a cheat meal or dessert once in a while, but do not make it a habit every day. Simple choices such as having 1 cookie instead of 4 or enjoying that cookie with a salad prior will help improve your health. Additionally, when planning your meals, make sure you are having a balanced diet with appropriate portion sizes of proteins, carbohydrates, fruits and vegetables, and healthy fats.
Resting/Sleeping : You often hear that you should be achieving 6-8 hours of sleep, which is true, but sleeping for 8+ hours does not mean you wake up and feel rested. Setting a bedtime routine is important for good sleeping habits. Activities such as reading, setting aside time to meditate, and/or reducing screen time prior to sleeping will help your body naturally promote a relaxed state. This will then allow you to wake up feeling refreshed and energized.
Drinking water : You have probably heard plenty of times that drinking water is important… and it is! Over half of your body is made up of water, and it is vital to stay hydrated so that all of your organs function properly. Also, there are no calories in consuming water, which is much better than sugary sodas and juices. Staying hydrated will also help decrease food cravings and hunger between meals!
Mental Health : Mental health is a hot discussion topic these days and is very important to overall health and well being. One way to improve mental health is to simply have gratitude. Starting off the day by naming 3 things you are thankful for can improve your mood for the rest of the day. Additionally, setting aside time for self reflection or meditation can help reduce stress and anxiety, especially during these crazy times.

Telehealth Physical Therapy: Is it for you?

Mon, 07 Dec 2020 14:26:42 GMT

Have you been considering physical therapy as a treatment option for your current injury or pain but the current pandemic crisis is preventing you from seeking out the care that you need? It has been well documented since the start of the COVID-19 pandemic that we as a population are not engaging with our healthcare providers which has led to more serious complications and our overall health to suffer. Those of us with risk factors may be hesitant to venture out in public in fear of contracting this deadly virus. Others of us hope to prevent spreading COVID-19 to a high risk family member. We are busier than ever working from home and helping our children learn from home. Finances may be tight due to lost work or a struggling business. Winter has finally arrived here in WNY and travel has become more difficult for some of us. These are just some of the things preventing us from getting the health care we need. We are all trying to create balance in our lives when so much of what we know to be normal has been disrupted this past year. This balance can be very difficult to achieve if you are dealing with an injury or pain.

We all get to a point when we are dealing with an injury or pain when we know we just need to do something. We are here to suggest that this something is telehealth physical therapy. Telehealth is convenient, easily accessed, safe, and effective. You may ask “how can a physical therapist provide treatment over a screen?” The research and evidence has overwhelmingly proven time and time again that movement and exercise are the best ways to treat most orthopedic injuries and pain. Consulting one on one, face to face with a doctor of physical therapy to determine which movements, activities and exercises are safe for you may be the most valuable thing you do for your health this winter. If you are concerned with finances, check with your insurance provider, as many are covering co-pays for telehealth services during the pandemic. If you have already started physical therapy and are unable to attend your normally scheduled visit, use a telehealth appointment to check in with your physical therapist, update and review your home exercise program, receive a visual reassessment and problem solve through any functional difficulties you may be having around your home. We have already seen so many patients benefit from using telehealth and we hope to offer you the same opportunity to achieve the balance and recovery you seek during this time.

Request a telehealth appointment today!

Physical Therapy from the Comfort of Your Own Home

Tue, 10 Nov 2020 14:24:55 GMT

Have you ever had difficulty setting up transportation or were you unable to travel to Physical Therapy because of the weather?

Why not receive therapy at home! Telehealth gives you the opportunity to video chat with your physical therapist and receive care from the comfort of your own home. Your therapist is there to answer any questions you have, correct your form, and update your home exercises just like in the clinic.

Patients have reported overall satisfaction with this service, stating it is convenient, effective, easy to use, and they would be willing to use it again in the future.

Most patients say they feel more confident performing their exercises at home and perform them more consistently after using this service with real time feedback.

All you will need is a device with video/camera capabilities, and the ability to download conferencing software to connect with our therapists.

With winter approaching, please consider asking your therapist or front desk receptionist about how to set up telehealth services and appointments next time you’re in the office.

Practicing Mindfulness

Tue, 10 Nov 2020 14:22:27 GMT

In a world that seems to be spinning faster each day it is important to remain mindful and prioritize the important things in our lives. We are constantly bombarded with information to know and tasks to complete. In a world full of distractions we often lose sight of our goals , priorities, and interpersonal relationships.

One thing most can agree on is the Covid-19 pandemic has put life into perspective. It has helped us see what aspects of our lives are permanent and important. Since the world has begun to return to some normalcy of daily life it is hard not to jump back into old habits. Alarm rings Monday- Friday and we begin the frenzy of the week; Work, eat, sleep, screentime. It is easy to forget to meaningfully check in with our very important people (VIP’s) and yourself.

Mindfulness helps maintain mental health and decrease risk of burnout. It is important we take time to reconnect with ourselves, our goals, and what we value. Here are some steps to help begin the practice of living mindfully.

1. Goals and Priorities : Take 10-15 minutes to sit down in a quiet room and write 1-2 goals for the week, 2-3 goals for the month, and 3-4 goals for the year. Be specific in your goals by using the ABCD method physical therapists use at Agape to track our patients progress.

A udience- Who is the target audience ( You)
B ehavior- What behavior do you want to modify or achieve.
C ondition- Equipment or tools that may (or may not) be utilized in completion of the behavior. The environment in which the goal is completed may be included as well.
D egree- States the standard for acceptable performance (time, accuracy, quality)
Ex: Over the next month I will workout at the gym for 30 minutes 3-4 days a week.
Priorities : What do you hold to the highest value in your life? Family time, health and fitness, work, money, time ect. Tailor your life to fit around these priorities and make time for them each day.

2. Put the phone down : Set aside purposeful quality uninterrupted time with your VIP’s when there is opportunity . Going out to dinner with friends? Put your phones in the middle of the table to be present and not distracted during conversations. Driving your kids home from sports practice? Lower the radio and talk about your days. Set in person interaction above the device in your hand, it will always be there later for you to scroll through social media.

3. Moment of Silence : Take time each day, even if it's 2 minutes, to meditate, pray, or recenter. Pull forward those goals and priorities you set for the week. Stay mindful and Carpe Diem.

Beating the winter blues with activity

Wed, 04 Nov 2020 14:07:11 GMT

The leaves are changing, temperatures are dropping, and before we know it the snow will be falling. We all know how easy it is to fall out of a regular exercise routine when the winter weather comes, often leading us to feel groggy and worn down. Listed below are 3 activities that can be done at home to keep you in shape and keep your body moving.

Yoga . There are many free videos on Youtube for at-home yoga. Grab a mat or find a carpeted area within your home and follow along! Don't know where to start? Search "Yoga with Adriene" and select f rom one of her many videos catered to all age groups and abilities.
Step challenge . Challenge your friends or family members to a step competition. Set a goal for daily or weekly steps and use your phone or a wearable fitness tracker to track your steps. Winner gets bragging rights!
Cardio and strength circuit . Find some space and perform a circuit consisting of different cardiovascular and strengthening exercises. Some ideas for exercises are as follows:

Air squats
Jumping jacks
Jogging in place
Wall or table pushups
Bicep curls with weights or water bottles/cans of soup
Wall sits

Remember, it's better to move a little than to not move at all! Find activities that you enjoy and challenge yourself to get into a normal exercise routine during those cold winter months. As always, you can contact our PT's at Agape to answer any questions or to discuss any aches or pains that may arise!

Ankle Control: Building Efficiency from the Ground Up

Tue, 20 Oct 2020 13:03:45 GMT

When it comes to looking at the golf swing, there are so many places to look whenever you tape your swing or have a lesson. But, one area that is often lost in the shuffle is the first point of contact a player has to create kinetic energy from the ground the create power, the ankles.

Anyone who has played sports throughout the life has probably “sprained” at least one of their ankles on multiple occasions. This is not something to take lightly. A past ankle injury, especially one to a ligament (which is a sprain by definition), creates an instability to the joint that can then cause a cascade of factors to occur. First, the tear will signal to the body to begin the inflammatory process and send fluid to the area containing helpful nutrients and healing factors that are meant to allow the area to recover. (I'm sure most of you remember Tony Finau's ankle injury during the Masters Par 3 contest a couple of years ago.) However, if the area is still stressed (meaning playing injured) then the injury can turn into a chronic ankle issue that will then begin to alter ankle joint mechanics and likely cause bony connections to stiffen and other areas to make up for the stability that was lost when the ligament was injured. This decreased ankle mobility and injury to a motion-sensor rich ligament causes difficulty with the brain being able to interpret ankle position, ultimately impacting the individuals balance and stability. (Take a look here at how one of the best players on the PGA Tour struggled with an injured ankle.)

And here is where the golf swing compensations are likely to be shown.

Whether it be excessive lateral sliding, loss of posture throughout the swing, or an inability to maintain stability throughout the swing to create a repetitive clean contact, an ankle injury is no joke. Get that ankle looked at by your certified TPI professional to make the difference in your swing and off-season training this year!

What is TPI?

The Titleist Performance Institute is a branch of the golf company, Titleist, that aims to improve the performance, health, and efficiency of a golfer's body and their swing. The TPI screening is a group of golf specific tests that, depending on their results, indicate where a physical impairments may exist and translate into a swing limitation or potential injury. This screening then allows a certified professional to create a comprehensive program to target those impairments and build a more efficient body to support its unique golf swing. For more information about TPI and their amazing history, visit their website at http://www.mytpi.com/

Dr. Daniel Strack PT, DPT, is the TPI certified specialist for Agape, and is located at our Chili clinic. Dr. Strack played collegiate golf while attaining his Doctorate in Physical Therapy at Nazareth College of Rochester, and has continued to be an avid golfer. Between his occupation as a therapist and his specialty as a TPI instructor, Dr. Strack is well equipped to assist you in your road to better golf performance!

If you are interested in learning more about a TPI screen and/or golf performance, please contact us .

Pain sitting at your desk?

Mon, 12 Oct 2020 12:59:37 GMT

Neck pain? Low back pain? Mid back/ shoulders bothering you?

Try these activities 2-3x per day in between phone calls and emails to prevent common aches and pains.

Desk posture is otherwise known as upper crossed syndrome, meaning an imbalance of muscle strength and flexibility. Including stiffness in our chest muscles, and over stretched/ weaker mid/ abdominal muscle. As we get into our professions or work from home, we all can get glued to our desk at times. To prevent upper crossed syndrome from turning into a back ache, rotator cuff impingement pain or stiff neck causing a headache; be sure to stand up periodically, and get into a positions that are the opposite to that of what we fall into when we javascript:void('Cut')get distracted from what our bodies need!

Chest Stretches

Neck Stretches

Spine

Leg Stretches

Protect your Health in a CV-19 World

Wed, 23 Sep 2020 12:27:45 GMT

We find ourselves in unprecedented times, a global pandemic that has affected nearly every person on the planet. While we work our way through this period in time, we can take a few lessons from the facts of the matter.

Your health needs to be top priority. You can have any dream in the world- to travel, to raise a family, to set world records, or to change the planet, but none of that can be achieved if you don't have your health. If you don't have your health in check, nearly nothing else matters.

Here are some simple activities you can take action on today, in order to protect your own biology. While simple, the benefits are profound and nonetheless, priceless.

1. Stay Hydrated - Majority of the populate (approximately 36%) is chronically dehydrated. Being dehydrated affects cognition, your soft tissue quality, and your ability to recover from stressors. Start with a glass of water in the morning, before bed, and with each meal.

2. Get 7-8 hours of Sleep - If you don't sleep, you can't recover. The research behind sleep habits and chronic fatigue is undeniable. Give your body and brain the rest it actually needs by unwinding at night (ditch the electronics a few hours before bed).

3. Exercise Daily - Find the version of exercise and activity you love the most, and just go for it. Some movement is better than none at all. Go for a walk in a park, play golf, or play in the yard with the kids. Weight training and specific fitness routines are ideal, but start with taking smaller steps.

The Physical Therapists at Agape are specialists in exercise, injury prevention, and overall health and wellness. Feel free to reach out with any questions you may have about your health, and we can help get you moving in the right direction. Stay healthy and stay safe.

5 ways to avoid rotator cuff injury

Wed, 16 Sep 2020 12:24:49 GMT

1.) Postural awareness

Any position for an extended period of time is likely not going to be beneficial. In regards to the shoulder, if the scapula is in a rounded position and the humerus is in an internally rotated position, this can cause excessive compression on tendons of the rotator cuff. This posture is commonly observed with people who are sitting at a desk for extended periods or clicking a mouse at a computer screen all day.

The fix - maintain proper seated and standing posture to eliminate unnecessary stress on the tendons of the rotator cuff.

What is proper posture? Sit tall, shoulders back, chest up, lumbar support.

2.) Be aware of repetitive tasks

Whether you are working in construction hammering nails, stocking shelves at a grocery store, or fixing up a room at your house, repetitive tasks (especially overhead) can be very irritating to the shoulder. Repeated movement can cause wear and tear to your rotator cuff tendons, and eventually result in more substantial injuries.

Preventative measures- keep your shoulder in a stable position and take breaks when you can

3.) Strengthen and stabilize your shoulder girdle

There are 4 main rotator cuff muscles, but over 10 more muscles that attach to your shoulder blade and humerus. It is essential to build up strength in your upper and mid back to maintain scapular stability, as well as perform exercises that force all of the muscles to co-contract and stabilize the head of the humerus in the socket of your shoulder blade.

4.) Maintain mobility in cervicothoracic spine

Having restrictions in how your neck and upper back move can result in decreased range of motion at the shoulder joint, which in turn can result in pinching or poor use of the rotator cuff.

5.) Proper lifting mechanics

Keeping your shoulder girdle in a stable and active position while lifting or carrying items of all weight is crucial to avoiding excessive stress on the smaller rotator cuff tendons.

Tips - keep shoulder blade back and actively squeeze whatever you’re holding, this helps “turn on” the muscles throughout your arm and shoulder

Pelvic floor Physical Therapy during Pregnancy - How can it help? The 4 P’s

Thu, 10 Sep 2020 12:41:38 GMT

One of the most common statements I hear from moms that have gone through pregnancy is
“I should have come earlier!” So why are pregnant mamas not coming in for pelvic floor physical therapy?

Worried about safety during pregnancy?

Pelvic floor physical therapy is a completely safe therapy to partake in during pregnancy. Think about it this way – you are still able to/allowed to have intercourse while pregnant, so why not have someone testing out your pelvic floor whilst pregnant! You can start as early as the first trimester!

Why Physical therapy? Am I allowed to exercise? Should I stop?

Being active throughout your pregnancy is a great way to maintain strength and flexibility, and also to prevent injury. Although, a physical therapist can instruct you on safe and appropriate exercises that you can participate in and educate you on movements and/or activities that you may want to modify as your pregnancy progresses.

What are the benefits of physical therapy during pregnancy?

There are many benefits to seeing a pelvic floor physical therapist during pregnancy – continue reading this blog and learn more about the 4 P’s below!

How pelvic floor physical therapy can benefit the pregnant mom; the 4 P’s

Preventative

Contracting and relaxing your pelvic floor muscles correctly
Prevent prolapse and/or urinary incontinence
Education on proper posture and technique with activities of daily living to help prevent injury and discomfort during pregnancy (ie. proper lifting technique, getting in and out of a car, sleeping positions)
Strategies for a better night’s sleep
Activities and strategies to prevent Diastasis Recti (abnormal abdominal separation)

Physical Exercise

Safe exercises
Proper breathing during exercise
Postural education “Mommy Posture”

Pain

Treatment of lower back or hip pain during pregnancy
Treatment of pelvic pain during pregnancy
Addressing and treatment of postural pain

Preparation for Labour

Education on different birthing positions that may be best for you and your pelvic floor
Breathing and pelvic floor relaxation strategies
Perineum stretching (manual tissue work)
Exercises to promote hip opening and core strengthening
Strategies on how to ‘push’ properly

The 4 P’s outline the main reasons why pelvic floor physical therapy can benefit our pregnant mamas! If you are experiencing any of the above-mentioned symptoms or just looking for a way to prepare your body for an optimal birth, be sure to consult a pelvic floor physical therapist (like me!). Through a careful and detailed assessment, externally and internally, pelvic floor physical therapists can provide you with the confidence, education, and exercise to ensure a more pain-free pregnancy and optimal birth and labor experience.

References

Faghani, Nelly, and Carolyn Vandyken. Level 1: The Physical Therapy Approach to Female and Male Urinary Incontinence. Pelvic Health Solutions, 2017.

Faghani, Nelly, and Carolyn Vandyken. Pregnancy and the Pelvic Floor. Pelvic Health Solutions, 2017

It's All About The Posture!

Tue, 08 Sep 2020 12:20:30 GMT

The address to the golf ball is the start in the sequence to actually swinging the club, so if there is a problem here, the whole is swing can be a set-up for failure. It's easy to check your set-up posture at home! Just stand next to a full-length mirror and hold a 7-iron as if you were going to hit a shot. Take a look at the mirror and compare yourself to the pictures below.

If your set-up mimics either or these positions, you are likely causing compensations to occur elsewhere in the swing that can lead to increased risk for injury, lack of power, inconsistency, and plenty of other problems!

This is the position you should try to attain and if this is difficult for any reason, then seeing Dr. Strack for an assessment should be your next step!

Register for your assessment!

Assessments are one-on-one and take place at 3240 Chili Ave, Suite C9
Spots for assessments are limited! Please contact us for your assessment today.

Is an MRI Necessary for My Back Pain?

Fri, 04 Sep 2020 12:38:17 GMT

Low back pain is one of the most common medical conditions that people will face. In fact the World Health Organization estimates 60-70% of individuals in industrialized countries will have at least one bout of back pain in their lifetime. [1]

Despite its prevalence, the exact cause of low back pain can be difficult to diagnose with a great degree of accuracy. Many structures can cause back pain and teasing out specific structures and causes can be challenging. As a result, many people feel they should have an MRI to identify the source of back pain. This, however, is often not the most prudent decision.

Why is getting imaging for low back pain not always the best decision? A few reasons:

Studies show it does NOT result in better long term outcomes: Routine radiology tests (x-ray, CT, MRI) have no benefit for musculoskeletal low back pain. Six good studies that compared routine radiology tests with no testing for patients with musculoskeletal low back pain showed that patients did about the same regardless of whether they got the tests. Some studies even suggested that patients did better without routine testing. [2]
Testing often reveals normal findings that have minimal clinical relevance: One study published in the American Journal of Neuroradiology reports that 68% of asymptomatic patients (those without pain or symptoms) in their 40s will show disc degeneration on an MRI. The same study showed 80% of individuals in their 50s will show disc degeneration. [3] What does this all mean? It is normal to find signs of “wear and tear” in an MRI of your low back. The important thing is correlating these findings with clinical presentation in order to guide treatment.
Early imaging often leads to patient fear. This goes hand in hand with reason 2. The findings that will inevitably show up on a low back MRI often cause patients to become apprehensive about movement, activity, or their ability to get better. Any practicing clinician can tell you about a patient with a relatively small, normal finding on an MRI that becomes “stuck” in the patient’s head and delays their progress and ability to improve.
Increased Cost: One study found that for work-related acute low back pain, having an MRI within the first month resulted in patients being eight times more likely to have surgery and total medical costs were more than five times higher for patients compared to those who did not an early MRI. [4] No one likes paying out-of-pocket costs for services such as physical therapy, but in the end, the cost is often much less than the MRI, let alone any subsequent testing or treatment.

There can be times when MRI for low back pain can be totally warranted. These times include, but are not limited to: a history of cancer, progressive weakness in legs, abnormal reflexes, following trauma, and if changes in bowel or bladder function are observed.

Aside from these relatively rare situations, starting with conservative treatment including physical therapy is often the best path to help reduce back pain and get back to normal function.

The highly educated, skilled therapists at Agape are ready to help you get back to feeling your best and living the life you want.

References

1. World Health Organization (2013) Low Back Pain

2. Annals of Internal Medicine (2011) Radiology Tests for Patients With Low Back Pain: High-Value Health Care Advice From the American College of Physicians

3. Systematic Literature Review of Imaging Features of Spinal Degeneration in Asymptomatic Populations

W. Brinjikji, P.H. Luetmer, B. Comstock, B.W. Bresnahan, L.E. Chen, R.A. Deyo, S. Halabi, J.A. Turner, A.L. Avins, K. James, J.T. Wald, D.F. Kallmes, J.G. Jarvik

American Journal of Neuroradiology Apr 2015, 36 (4) 811-816; DOI: 10.3174/ajnr.A4173

4. Webster BS, Cifuentes M. Relationship of early magnetic resonance imaging for work-related acute low back pain with disability and medical utilization outcomes. J Occup Environ Med. 2010;52(9):900-907. doi:10.1097/JOM.0b013e3181ef7e53

Why not everyone needs to squat the same

Fri, 28 Aug 2020 12:06:52 GMT

There are many different adaptations and differences in hip structure that will dictate the most successful position for someone to squat in.

One reason why hip (and shoulder) structures vary is due to something called femoral (humeral in the shoulder) retroversion.

Retroversion can happen when rotational load is placed on bones before growth plates close (like kicking in soccer or throwing in baseball) causing a NORMAL adaptation in the bone.

This adaptation is good for the athlete because it allows for more torque to be created and results in faster throwing/kicking speed.

What it LOOKS like is a greater proportion of range of motion into external rotation (ER) vs internal rotation (IR) at either the hip or shoulder joint.

The LAST THING we need to do for these people is “stretch” to gain back IR because at that point the limitation is boney structure and not soft tissue.

Bones don’t stretch.

Instead, we need to use optimal start positions based on individual anatomy.

Now- there are some instances where retroversion isn’t great and we will see the kneecap is rotates outward relative to the hip.

This can be due to congenital deformities or poor healing after a fracture. The medical “cure” for this is a femoral osteotomy where the femur is cut, “de-rotated” and a rod is inserted to hold the bone in place.

This is a route that we typically see with a younger athlete who has chronic pain points that don’t go away with therapy and strength training.

The people who get forced into dogmatic exercise positions are the ones who end up in my office with labral tears and rotator cuff tears/impingement.

This is why respecting anatomy, assessing when needed and individualizing programs is so important.

How physical therapy can help with breast cancer

Tue, 29 Oct 2019 12:04:54 GMT

In honor of Breast Cancer Awareness month, Agape wants to remind everyone of the benefits of physical therapy before, after and during breast cancer treatment.

Chemotherapy in particular can have serious side effects on a woman's body including fatigue, nausea, neuropathy, and dyspareunia. If a mastectomy is performed it can leave a woman with painful scar tissue adhesions, loss of shoulder range of motion, lymphedema, and postural changes.

Physical therapy can help address each of these issues and impairments. Agape features physical therapists that specialize in women’s health services . Physical therapists are trained healthcare professionals that can perform manual therapy techniques which may consist of soft tissue massage, myofascial release, and joint manipulation. Our goal is to improve the function of our patients and reduce the side effects of cancer treatments through manual therapy, postural re-education, and exercises which are prescribed with intent and individualized for each patient. Your privacy and comfort are our main priority and your appointments will be 1 on 1 with the provider and in a private treatment room.

You do not have to be in pain to attend physical therapy. Many patients come to physical therapy before they have surgery to learn what they need do at home to prevent the negative side effects of surgery and chemotherapy. Education is key to an optimized recovery process. At whatever stage of recovery you may be in, Agape is happy to guide you through what can be a very difficult diagnosis and time of life to help you achieve your goals.

5 Things You Should Know Before Starting Physical Therapy

Wed, 03 Apr 2019 12:02:30 GMT

1. You DO NOT need a referral or prescription:

Have you been waiting until the next time you see your doctor to get a referral to start physical therapy? No need to wait! In New York State you are given 10 visits with a doctor of physical therapy with 3 years of clinical experience within a 30 day period. In fact, patients with spine pain whose first medical contact was with a physical therapist saved about $1,500 dollars in medical expenses. Agape’s clinicians also work closely with a large network of physicians and specialists in the Rochester area and can direct you to the appropriate provider if needed for your condition! Sign up for an evaluation by a doctor of physical therapy anytime!

2. Physical Therapy is SAFE for you:

Physical therapy is a very conservative and safe form of treatment and is usually the first line of defense when it comes to treating a wide variety of diagnoses . Physical therapy facilitates your own body’s healing potential through movement. Physical therapy is also a form of prevention and can stop certain conditions from starting or prevent your current condition from worsening.

3. Physical Therapy is COVERED by your insurance plan:

Physical therapy is covered by nearly all health plans. Out of pocket cost to you will vary greatly from plan to plan. We always encourage attending the initial evaluation to establish a plan of care with your therapist who is prepared to help you make the best possible investment into your well being. Before your first visit our Client Services Advocates will review your insurance plan and let you know exactly what you will be responsible for financially.

4. Physical Therapy is EVIDENCE BASED:

What does this mean? This means that the plan of care that is created for you by your physical therapist will be based on the most up to date medical evidence and research. Agape has a history of being at the forefront of rehabilitation technology including cup therapy , the AlterG Anti-Gravity Treadmill , the virtual reality C-Mill , and the HydroTrac Underwater treadmill . This is to ensure that your rehabilitation is as effective as possible at providing a quick and safe recovery.

5. Physical Therapy might be PAINFUL:

This might be the main reason why you would avoid starting a physical therapy. Rehabilitation can be a tough process and we know this. That is why we strive to make your entire experience as seamless as possible. Your therapist is trained to make your experience as comfortable as possible and will adjust and modify your program based on your pain levels. Your therapist can also implement a number of pain relieving treatments to make the rehabilitation process easier. Our front office staff will make sure to take care of any and all concerns regarding paperwork and insurance to allow you to concentrate on the most important thing - your recovery!

If you are interested in getting started with PT or have any further questions we encourage you to contact a PT today by filling out our contact form or giving us a call at your preferred location .

Empty Calories - What are they and why should you avoid them

Wed, 27 Mar 2019 11:57:38 GMT

Put simply, empty calories are calories that come from foods or drinks that have little or no nutritional value. There are many common sources of empty calories. People may choose to limit or eliminate these foods and drinks from their diets to stay healthy and within their ideal weight range. Helping children limit empty calories can set them up for a healthy life in the future. It can also help stabilize their energy and decrease mood swings. Avoiding or limiting empty calories is a simple step toward a healthier diet and lifestyle.

What are calories?

Calories are units of energy. Scientifically, a gram calorie (cal) is the amount of energy needed to raise 1 gram (g) of water by 1° C. From a scientific perspective, what is typically called a "calorie" is actually a kilogram calorie (kCal). This is a unit of energy made up of thousands of "small calories" equal to the large calorie often used to measure the energy in food.

Calories are an essential part of the diet. The body needs to burn calories to do the simplest tasks, such as breathing or blinking. When physical exercise is thrown into the mix, even more calories are required to stay healthy and alert.

The amount of calories a person needs every day can vary widely. Most recommendations are based on a diet of 2,000 calories per day. However, this number may be higher or lower depending on the individual and their habits.

A registered dietitian can help determine a person's ideal caloric intake based on activity level, age, sex, metabolism, and height.

What are empty calories?

Empty calories are found in foods that have high caloric value but little nutritional value. Processed foods and foods high in sugar are often considered to be "empty calories. This means the body will be able to use the food for energy but will be provided with little of the nutrients and minerals it needs to keep strong and healthy. Any leftover calories will be stored in the form of fat.

The most common sources of empty calories are highly processed or refined foods. These foods usually contain a high amount of fat and sugar or other carbohydrates. They include most fast foods, processed snacks, and sweets such as cakes, cookies, ice cream, and candy.

Empty calories are typically divided into three categories - sugar, solid fat, and alcohol.

Sugar

Sugar is considered one of the most common types of empty calories. It is found in:

soft drinks
fruit drinks
baked goods
condiments
dairy products
processed foods
fast food

Adding sugar to the diet adds energy without adding any other nutrients. This means there is little the body can do with those calories but use them or store them as fat.

Fats
Many fats are considered empty calories, as they provide few additional nutrients to the body. Empty calorie fats are typically fats that are solid at room temperature, also called saturated fats. They include butter, margarine, and vegetable shortening, but exclude certain healthy fats, such as polyunsaturated fatty acids (PUFAs).

Excess fats are found in or added to:

cakes and pies
cookies, muffins, and biscuits
chips and crackers
fast food and take out
pizza
whole milk
processed meat products, such as hot dogs, bacon, and hamburgers

It is true that healthy fats are an important part of a balanced diet. Healthy fats include avocados, nuts and seeds, and olive oil. However, excessive fat content, particularly from saturated and trans fats, adds unnecessary calories while providing little of the necessary building blocks to sustain life.

Alcoholic Drinks
Empty calories are most often thought to come from processed foods and sweets, but many extra calories can be acquired by drinking alcohol. Beer is a grain-based alcoholic beverage that is typically rich in carbohydrates and little else. This can quickly add unnecessary calories to the diet. Mixed drinks are usually made with syrups, fruit drinks, or drink mixes, all of which contain excess sugar. Wine also has high sugar content.

How to avoid empty calories

Limiting empty calories can be as simple as a change in diet. Moving away from a heavily processed diet has helped many people lose weight or maintain a healthy weight. Helping children make this switch may lead them to healthier choices in the future.

Eliminating or limiting empty calories starts with eating more nutrient-dense foods. These are foods that provide a lot of nutrients or minerals compared to their caloric content. In general, fruits, vegetables, whole grains, beans, legumes, and lean proteins are more nutrient-dense than other food choices.

There are some simple steps that may be helpful for both adults and children who want to avoid empty calories and aim for a healthier lifestyle.

Cut out processed foods
For some people, reducing the intake of empty calories may be as simple as cutting out processed foods. Packaged foods and fast food are typically processed and have high-calorie content when compared to their nutritional value.

A simple way to achieve healthy lifestyle goals is to cut back on these processed foods and replace them with home-cooked options. Planning out a number of meals to cook at home each week can turn this into a long-term habit.

Look for nutrients
It may also help to actively seek out foods that are rich in specific nutrients while shopping. This may help a person change their approach to food in general. Some of the most basic nutrients to look out for while food shopping includes:

amino acids
fiber
antioxidants
vitamins, such as vitamin A, B vitamins, or vitamin C
minerals, such as calcium, magnesium, and potassium

Plan meals in advance
Meal planning may also help a person avoid empty calories. While there may not be spare time every day to cook each meal, most people can find 1 day a week to plan out and cook their meals at home. Having a healthy option ready for every meal can help avoid unnecessary snacking and high-calorie foods.

Change drinking habits
Many empty calories are found in drink choices. Sweetened tea and coffee, soft drinks, and fruit-based drinks can add a surprising amount of calories to the diet. Replacing these with water, unsweetened tea or coffee, or sparkling water can regularly cut out empty calories. This may also mean reducing alcohol intake. Regularly drinking alcoholic beverages can add many unnecessary calories to the diet. Limiting the number of alcoholic drinks or eliminating them altogether may help some people reduce their intake of empty calories, and improve their overall health.

Having nutritious snacks on hand
Another great way to avoid high-calorie snacking is to prepare ahead of time and buy or make nutrient-rich snacks. This way, when a hunger craving kicks in, a more nutritious option is at the ready.

For salty snacks, home-baked vegetable chips or a few salted nuts are better options than standard potato chips. For sweet cravings, a fruit salad or fruit smoothie may keep some people from reaching for the candy bars.

Outlook

A healthy diet can be a daily habit. Limiting the amount of empty calories a person eats each day may help them maintain their ideal weight and achieve their health goals over time. Replacing empty calories with nutrient-dense foods and hydrating, sugar-free beverages can contribute to a person's overall health and well-being. Teaching children to avoid empty calories will also help them choose their own nutritious foods later in life.

Drink this first thing every morning

Mon, 18 Mar 2019 11:54:06 GMT

Nope, it's not coffee. Water. Water does wonders for our health and wellness. An adult body is around 55-60% water, so drinking water daily is vital for the body to work correctly. If you're not properly hydrated, body processes do not work as efficiently. When we first wake up, our bodies are pretty dry, so drinking 12 to 18 ounces of water first thing will rehydrate and allow for better digestion when you eat.

Drinking water first thing in the morning can help you lose weight.

Drinking water doesn't cause a significant calorie burn, but it does ensure that your metabolism is functioning optimally. For losing weight, you need to burn more calories than you consume. A person with a faster and higher metabolism uses more calories to perform all of its required functions than a person with a lower metabolism. Also, since your body can mistake thirst for hunger when you're dehydrated, it can keep you from overeating.

Add some lemon for additional health benefits

Lemon is loaded with the goodness of Vitamin C. Vitamin C is a crucial antioxidant that helps boost skin health, immunity and protects your DNA from free radical damage, which may help slow down aging and prevent you from various heart diseases and even cancer. Drinking lemon water right in the morning can give your body a perfect antioxidant boost.

Meal-time

Ideally, you don't want to drink anything during meals, including water. This is more to avoid digestive issues such as gas and bloating more than anything. Drinking enough water before and after meals can help ensure optimal digestion, granting the body enough fluid to produce the necessary gastric juices to properly break down food.

If you're adding lemon, you're getting even more meal-time benefits. The acidic composition of lemon juice helps flush out unwanted materials and toxins from your body. Lemon water also encourages the liver to produce more bile which further helps in digestion and detoxification. In addition to this, lemon water cures heartburn, belching and bloating as well.

Bonus: Water can help your complexion!

Your skin will definitely show signs of dehydration. If you’re not drinking enough water, it can become itchy, irritated, a more uneven texture, and more instances of fine lines. Your skin barrier can become weakened as well.

So, before reaching for that morning cuppa joe, make sure you're getting your 12 to 18 ounces of water and get ready to start feeling energized!

Why you should always stretch before bed

Tue, 12 Mar 2019 11:51:57 GMT

Whether you spend each day at a desk or on your feet, your commute is a quick walk or a long drive, you did a 20-minute HIIT workout or an hour of Pilates, your body gets put through its paces on a daily basis. So it's important to give it a little TLC at the end of the day with a good stretch.

Stretching not only relaxes you, but it also keeps your muscles flexible so you're less likely to experience discomfort during everyday activities, and doing it before bed can greatly impact and benefit the sleep your body gets throughout the night. It allows you to release some of the tension you've built up during the day so you can prepare both your body and mind for a good night's sleep.

Try these bedtime stretches and be ready for a great night sleep so you can wake up ready for your brisk morning walk (link) before work.

Standing Forward Fold

Stand with feet about six inches apart and from the hips, fold torso over, reaching towards the ground or bending arms and grabbing opposite elbows above the head. Exhale and lengthen down through the crown of your head. Hang and hold for 15 seconds.

This stretch increases blood flow back to the head, and by swaying back and forth gently, you can also release tension in the hips and legs.

Bear Hug

Stand tall and inhale as you open your arms out wide. Exhale as you cross your arms, placing your right arm over your left and your left over your right to give yourself a hug. Breathe deeply as you use your hands to draw your shoulders forward. Hold this stretch for 30 seconds. To release, inhale to open your arms back open wide. Exhale and repeat with your left arm on top.

This stretch works the rhomboids and trapezius muscles of your upper back. It helps to alleviate shoulder blade discomfort or pain that’s caused by poor posture, bursitis, or frozen shoulder.

Kneeling Lat Stretch

Come into a kneeling position in front of a chair, couch, or low table. Check that your knees are directly under your hips. You can rest on a blanket or cushion for extra support. Lengthen your spine as you hinge at the hips to fold forward, resting your forearms on the surface with your palms facing together. Hold this stretch for 30 seconds. Repeat 1 to 3 times.

This stretch helps to loosen up the muscles in your back and shoulders, relieving pain and discomfort.

Child's Pose

Come down on your knees, sitting back on your heels. Hinge at your hips to fold forward and rest your forehead on the floor. Extend your arms in front of you to support your neck or bring your arms alongside your body. You can use a pillow or cushion under your thighs or forehead for extra support. Breathe deeply in while holding the pose, bringing your awareness to any areas of discomfort or tightness in your back. Hold this pose for up to 5 minutes. You can also come into this pose between other stretches to give your body a rest.

Child’s pose is a resting stretch that’s similar to a kneeling lat stretch, but more relaxed. It’s perfect for tuning into your breath, relaxing your body, and reducing stress. It also helps to relieve pain and tension in your back, shoulders, and neck.

Up the Wall

Sit facing the wall and lie onto your back. Moving buttocks as close to the wall as possible, lift legs and rest the back of legs against the wall, legs perpendicular to the ground. Rest with your arms out to sides, palms up. Hold for 15 seconds.

Anyone who spends the day on their feet can benefit from this stretch. Elevating the legs allows blood flow to travel back towards the heart, reducing inflammation.

Seated Forward Fold

Sit on the ground, back straight, legs together and stretched out in front of you. Flex feet (keeping them active) and bend forward from hips, reaching for toes (or as far as feels comfortable) with hands. Hold for 15 seconds.

Leg day? Your hamstrings and calves are probably sore if you were doing exercises like good mornings and box jumps. The farther you stretch here, the more you'll feel it in the back of your legs.

Happy Baby

Lie on your back, lift legs and bend knees, feet flexed towards the ceiling. Grab big toe of each foot with respective hand and further bend knees towards armpits. If able, rock left to right, gently massaging the spine. Hold for 15 seconds.

Happy baby lengthens and realigns the spine, stretches the inner groin, and can help release your hips. After a long day in the office, this stretch can be a lifesaver, helping to rid you of stress.

Corpse Pose

Climb into bed and lie down, legs slightly apart and stretched out in front of you, arms long by your sides with palms up. Close your eyes and bring focus to your breathing. Hold for 15 seconds or until you fall asleep.

The best way to end the day is to let go of everything you're holding onto, especially stress. By focusing the mind on stillness and bringing awareness to the breath, the body begins to naturally relax, preparing you for a great night's rest.

9 Things you may not know about physical therapy

Wed, 06 Mar 2019 12:49:30 GMT

1. Physical therapists hold advanced degrees.

There is a surprising number of patients who are surprised when they find out that physical therapists hold a Doctorate degree, or even go to graduate school, to become a physical therapist. Many years ago, you could practice physical therapy with a bachelor’s degree. However, our scope of practice and knowledge of medicine has grown tremendously in the last few decades that most graduate programs offer an entry-level 3-year Doctorate of Physical Therapy (DPT) degree. Physical therapists have to pass a medical board exam in order to obtain their license to treat patients.

2. You can be evaluated and treated by a physical therapist without seeing your doctor first.

This is called Direct Access and more states are leaning towards this practice since the profession of physical therapy is growing so rapidly with the requirement of an advanced degree.

3. Physical therapists alone cannot diminish your symptoms.

When treating patients, it would be great to have a magic wand to wave over an ailing body part. Unfortunately, we cannot perform magic. Physical therapy is successful when the patient and the therapist work together on creating a treatment plan in order to meet the patient’s goals.

4. “No Pain, No Gain” does not always hold true.

There are a few diagnoses where this saying holds true, such as when working on range of motion after a knee replacement or if you have a frozen shoulder. Most of the time, treatments and exercises should be relatively pain-free. If being treated for low back pain or an overuse injury in a tendon, you want to stay away from certain movements or positions that may aggravate the condition.

5. It is so important to do your home-exercise program!

There is a reason that your physical therapist puts in the time and effort of designing a home program specifically for you. If you don’t follow their recommendation during therapy or after you are discharged, you will get to know your therapist very well because you will be seeing them again and again for the same problem.

6. Physical Therapy isn't just for post-surgery patients

People often do not know that physical therapy can fix stuff like migraines, chronic back pain, and nagging injuries. Physical therapists are trained to work on backs, knees, necks, ankles, elbows, shoulders…your body from head to toe. Pain medications and surgery aren't the only options to reduce pain and suffering. Physical therapy has been shown time and time again to be the less expensive, and optimal resource to return you back to the life you desire!

7. Physical therapy can help you regain your balance.

If you or a loved one is noticing a decrease in balance, Agape Physical Therapy should be your first stop. We can work on the general strengthening of your core and lower extremities and work on retraining the various systems that contribute to balance. This is one of the most common things we treat and is not something that you have to live with. It is not a “normal” part of aging and is something that can always be improved especially if you begin working on it at the first signs of decrease.

8. There are many different types of therapy that a physical therapist can do.

Physical therapy is a very broad field and includes a wide range of therapies, such as orthopedic, postoperative care, cardiovascular, neurologic rehabilitation, and pulmonary rehab.

9. Physical therapists can treat vertigo.

Many people suffer from positional vertigo, which can wreak havoc on your overall quality of life. Because this ailment is a dysfunction of the vestibular system in the inner ear, it can actually be successfully treated in as little as one sitting with a physical therapist.

One of the best (and simplest) ways to improve and maintain your health

Wed, 27 Feb 2019 12:46:43 GMT

Most people don't have the time or desire to go to the gym every day, and many people simply find the thought to be daunting. Instead of worrying about gym memberships and overwhelming facilities, simply take a quick walk first thing in the morning. Walking in the morning on a regular basis will result in multiple health benefits and it is sure to enhance not only physical health but also mental and emotional well-being. Curious about whether an early-morning stroll would help your health, energy, and overall well-being? Take a look at the following few points and decide for yourself.

Walking gives you the energy to start your day

We've discussed in a previous article how drinking 12 to 18 ounces of water first thing is a great way to get an energy boost, but did you know that taking a brisk walk in the morning will help to quickly activate your body's systems?

Your pulse rate rapidly increases, perspiration begins to flow, and you suddenly feel a level of alertness about yourself and your environment. Circulation and hormonal balance improve while your feeling of mental sharpness and general refreshment skyrocket. Ironically enough, by using energy to exercise, we actually become more energetic. Once we begin walking in the morning, this improvement in mood may last throughout the entire day.

I don't have time, I'll do it later.

One problem many of us generally face with exercise is procrastination, which can lead to total avoidance of the exercise we so desperately need to achieve better health. Walking in the morning creates a healthy routine that we will start to do without going through the endless mental process of questioning whether or not you “feel" like exercising.

Lower the risk of diabetes

Diabetes is one of the most predominant lifestyle-related diseases these days. But you can tame this metabolic disorder with a simple brisk morning walk. According to research, a 30-minute morning walk can help improve blood sugar control as well as aid the management of insulin in Type II diabetes. It allows the cells in the muscles to use up more glucose, helps burn body fats that are not needed, and also aids in improving the Body Mass Index (BMI). This benefits diabetics immensely.

Prevents Arthritis and Osteoporosis

Leading an inactive life has many negative effects on the body, including stiff joints. The stiffness of joints can further lead to the development of the symptoms of arthritis. Recent studies suggest that moderate, vigorous physical activity, such as walking for five days or more in a week, can help relieve arthritis pain and stiffness and give you more energy. Moreover, women are prone to losing bone density and developing osteoporosis. Walking gently exercises the joints and strengthens them along with improving bone density.

Controls Cholesterol

The body needs a certain amount of cholesterol to maintain optimum health and build cell membranes. However, there is a greater risk of heart problems when there is an excessive amount of blood lipids, especially when they are in the form of LDL cholesterol. At the same time, low amounts of HDL can also be harmful. Following an active lifestyle and including activities like walking is an excellent way to make sure the levels of cholesterol in your body are regulated.

Protects Against Atherosclerosis

Atherosclerosis is a condition that is caused by arteries that are blocked due to plaque or LDL cholesterol depositions on the arterial walls. The block occurs in the inner walls of arteries in organs such as the brain, kidneys, heart, and legs. Blood flow gets restricted, and the circulation of blood does not occur properly. Regular morning walks can protect you from this condition and make sure that blood flow and circulation are not restricted.

Start the day well, end the day well.

You have to wake up early for your morning walks so you want to make sure you're getting a good nights rest. What can help you achieve a good nights rest? You guessed it, a brisk morning walk. A study was done that showed that walking greatly helped reduce the time it took participants to fall asleep and helped chronic insomniacs get more hours of rest than they would have otherwise. In fact, it's been shown that a 7am walk can lead to a 75% increase in deep sleep.

Of course, sleep also influences exercise. So, walking and snoozing pretty much go hand in hand. A restful night recharges your body and makes you more motivated to stick with your routine. Ever try exercising when you're exhausted? It's not an easy thing to do.

So there you have it, just a few of the many advantages and benefits of incorporating a morning walk into your daily routine.

Exercise to improve your memory

Thu, 21 Feb 2019 12:43:39 GMT

Whether you are cramming for an exam or simply want to give your memory a boost, doing some physical exercise straight after a learning session may be of great help - if you are a woman, that is.

A new study published in the journal Cognitive Research: Principles and Implications shows that just 5 minutes of light physical exercise following a learning session improves memory in young women. The study's first author is Dr. Steven Most, of the School of Psychology at the University of New South Wales in Sydney, Australia. He and his team conducted four experiments that included a total of 256 participants.

In the first experiment, 74 undergraduate students - 38 women and 36 men - aged 19.9 years, on average, were divided into two groups. One group engaged in 5 minutes of low-impact cardio exercise (such as step exercise) before a learning phase that involved remembering name-face pairs, while the other group engaged in another, non-exercise activity. After 24 hours, the researchers tested the participants' memory of their previous learning phase. The same conditions were repeated but with 5 minutes of activity after the learning phase.

In the second experiment, Dr. Most and team wanted to see if the "post-learning" exercise benefits noticed in the first experiment would be replicated if they eliminated sleep as a possible consolidation phase. The memory test was therefore administered on the same day as the learning phase. The researchers also altered the non-exercise activity.

In the third experiment, the researchers replaced the face-name association task with one that involved abstract shapes. The reason for this was that some studies have previously suggested that emotional material such as face stimuli may be more easily remembered than neutral material.

Exercise boosts memory retroactively

By this point, the researchers noticed that women who engaged in mild physical activity after learning performed considerably better in memory tests than the women who did not exercise.

"The effect came into play only after participants had studied the material, meaning that it retroactively boosted learning of the material," says Dr. Most.

In fact, the effect was at its strongest in the first experiment. For this reason, the researchers tried to replicate the first experiment in a fourth one, wherein the conditions remained largely the same but the non-exercise activity differed.

The fourth experiment further validated the beneficial memorial effects of exercising after learning. "But mysteriously," says Dr. Most, "this effect did not emerge among men in any of the experiments."

"It's unclear whether this is a true sex difference or whether there was something about the experiment's conditions that allowed the effect to emerge among women and not men." A potential bias in the study, Dr. Most says, might have been the fact that in the three of the four experiments that involved facial recognition and name-face association, the faces were all male. Dr. Most thinks that it is possible that females reacted better to male faces and that conversely, men would have remembered the names better if they had been exposed to female faces. The study's first author comments on the significance of the findings.

"Some schools are under pressure to cut back on recess in order to increase time in the classroom, but it may be that encouraging physical activity breaks at several points during the day can actually help with the retention of classroom learning."
- Dr. Steven Most

But "more research needs to be conducted to conclude that with certainty," he cautions. "There is also scope for further study to understand how much exercise is optimal, how long before or after learning is most effective, and who benefits most."

Sometimes you need to take a stand

Wed, 13 Feb 2019 12:41:14 GMT

Almost 70% of full-time American workers hate sitting, but do it all day, every day. It's time to change that. If you have a sedentary job then you should set an alarm to remind yourself to walk around the office, or even just to stand up for a few seconds. Let's take a quick look at a few reasons why this is so important.

Our bodies are built to move and be in regular action

Sedentary lifestyles are extremely common, but it’s taking its toll on health and productivity. It’s time to get active at your desk as too much sitting can cause the following health ailments:

As your blood flows slower and your muscles are burning less fat, there’s a higher risk of fatty acids clogging your heart.
The pancreas produces more insulin when sedentary, which could lead to diabetes. The efficiency of your body when dealing with sugar is affected by how physically active you are.
It’s believed that those who are sedentary are more at risk of various cancers, as the antioxidants in your body aren’t getting a boost from movement. These antioxidants are known to target potentially cancer-causing free radicals.
Digestion problems
Back and hip problems
Poor posture.
Leg issues, such as weak bones and varicose veins.
A rise in stress levels
Decreases in productivity and energy

Mental benefits of staying active

So what happens when you start to get more activity and move away from the desk at regular intervals? Not only will your body improve, but your mindset and energy will be affected too. Productivity is known to rise dramatically when employees are able to get physical activity into their working day.

So what do you do to stay active throughout the day? Here are a few easy suggestions.

Volunteer for the coffee run

Go out and get your coffee, tea or smoothie instead of letting someone else pick one up for you. Even better, you could make it a challenge to try a new place each day for a week, instead of always going for the closest option. Taking a stroll with some colleagues is a quick and easy way to relax, socialize and get in some more physical activity.

Have standing or walking meetings

We all have those meetings that stretch on for an hour, but could really be accomplished in 15 minutes. Try organizing a standing meeting – research shows this can be a good way to increase efficiency, making sure things don’t drag on unnecessarily, as well as getting you out of your chair.

For smaller groups or one-on-one's, a walking meeting can be a great way to get things done while getting in a little physical activity. The change of pace and scenery can also help reduce tensions and encourage more creativity and free-flowing conversation.

Wear comfortable clothes and shoes

Studies have shown that when you wear comfortable clothes and shoes to work you are more likely to be more active. It makes perfect sense – taking the stairs looks a lot less appealing when you’re in towering high heels or a stiff suit.

Even if your work dress code requires you to wear more formal clothes, chances are there are ways you can make your clothing more comfortable – whether it’s investing in a great pair of flats, choosing a chunkier heel that’s easier to walk in, or finding a suit made from a more breathable and movable fabric.

Don't forget to take a stand!

Office workers should stand up for at least 2 hours during their workday, with that target eventually reaching 4 hours, to break up prolonged sitting. There are great examples above for ways to increase your stand-time throughout the day but may not be applicable every day or to everybody so don't forget the simplest method - just set a reminder for every 15 or 30 minutes and stand up.

10 common knee injuries and treatments

Tue, 05 Feb 2019 12:37:25 GMT

Knee injuries commonly send people to the doctor's office. In 2010, more than 10 million visits to the doctor's office occurred due to knee pain and injury. Most of these visits were due to the same common problems. Knee injuries can often be treated at home, but some are serious enough to need surgical intervention. This article explains the anatomy of the knee, common knee injuries, and some of the treatment options.

Ten common knee injuries

The knee is a complicated joint. It moves like a door hinge, allowing a person to bend and straighten their legs so they can sit, squat, jump, and run. The knee is made up of four components - bones, cartilage, ligaments, and tendons.

The femur, commonly known as the thighbone, is at the top of the knee joint. The shinbone, or tibia, makes up the bottom of the knee joint. The patella or kneecap covers the meeting point between the femur and tibia.

The cartilage is the tissue that cushions the bones of the knee joint, helping ligaments slide easily over the bones and protecting the bones from an impact.

There are four ligaments in the knee that act similarly to ropes, holding the bones together and stabilizing them. Tendons connect the muscles that support the knee joint to bones in the upper and lower leg.

There are many different types of knee injuries. Below are 10 of the most common injuries of the knee.

1. Fractures

Any of the bones in or around the knee can be fractured. The most commonly broken bone in the joint is the patella or kneecap. High impact trauma, such as a fall or car accident, causes most knee fractures. People with underlying osteoporosis may fracture their knees just by stepping the wrong way or tripping.

2. Anterior cruciate ligament injuries

The anterior cruciate ligament (ACL) runs diagonally down the front of the knee, providing critical stability to the joint. Injuries to the ACL can be serious and require surgery. ACL injuries are graded on a scale from one to three. A grade 1 sprain is a mild injury to the ACL, while a grade 3 refers to a complete tear. Athletes who participate in contact sports such as football or soccer often injure their ACLs. However, contact sports are not the only cause of this injury. Improperly landing from a jump or quickly changing the direction of motion can lead to a tear in the ACL.

3. Dislocation

Dislocating the knee happens when the bones of the knee are out of their proper placement and alignment. In a knee dislocation, one or more of the bones may slip out of place. Structural abnormalities or traumas, including car accidents, falls, and contact sports, can cause a knee dislocation.

4. Meniscal Tears

When people refer to torn cartilage in the knee, they are probably talking about a meniscal tear. The menisci are two rubbery wedges of cartilage between the thighbone and shinbone. These pieces of cartilage can tear suddenly during sporting activities. They may also tear slowly due to aging. When the meniscus tears due to the natural aging process, it is referred to as a degenerative meniscus tear. With a sudden meniscus tear, a pop may be heard or felt in the knee. After the initial injury, pain, swelling, and tightness may increase over the next few days.

5. Bursitis

Bursae are small fluid-filled sacs that cushion the knee joints and allow the tendons and ligaments to slide easily over the joint. These sacs can swell and become inflamed with overuse or repeated pressure from kneeling. This is known as bursitis. Most cases of bursitis are not serious and can be treated by self-care. However, some instances may require antibiotic treatment or aspiration, which is a procedure that uses a needle to withdraw excess fluid.

6. Tendonitis

Tendonitis or inflammation in the knee is known as patellar tendinitis. This is an injury to the tendon that connects the kneecap to the shinbone. The patellar tendon works with the front of the thigh to extend the knee so a person can run, jump, and perform other physical activities. Often referred to as jumper's knee, tendonitis is common among athletes who frequently jump. However, any physically active person can be at risk of developing tendonitis.

7. Tendon Tears

Tendons are soft tissues that connect the muscles to the bones. In the knee, a common tendon to be injured is the patellar. It is not uncommon for an athlete or middle-aged person involved in physical activities to tear or overstretch the tendons. Direct impact from a fall or hit may also cause a tear in the tendon.

8. Collateral ligament injuries

Collateral ligaments connect the thighbone to the shinbone. Injury to these ligaments is a common problem for athletes, particularly those involved in contact sports. Collateral ligament tears often occur due to a direct impact or collision with another person or object.

9. Iliotibial band syndrome

Iliotibial band syndrome is common among long-distance runners. It is caused when the iliotibial band, which is located on the outside of the knee, rubs against the outside of the knee joint. Typically, the pain starts off as a minor irritation. It can gradually build to the point where a runner must stop running for a period to let the iliotibial band heal.

10. Posterior cruciate ligament injuries

The posterior cruciate ligament is located at the back of the knee. It is one of the many ligaments that connect the thighbone to the shinbone. This ligament keeps the shinbone from moving too far backward. An injury to the posterior cruciate requires powerful force while the knee is in a bent position. This level of force typically happens when someone falls hard onto a bent knee or is in an accident that impacts the knee while it is bent.

When to see a doctor

If knee pain becomes chronic, is severe, or lasts for more than a week, a person should consult a doctor. It is important to see a doctor if there is a reduced range of motion in the joint or if bending the knee becomes difficult. In cases of blunt force or trauma, a doctor should be seen immediately after an injury has occurred.

Treatment options

Treatment will vary based on the cause of the knee pain and the specifics of the injury. In cases of strain or overuse injuries, rest and ice will typically allow the knee to heal over time. Treatment may also involve managing pain and inflammation with medication. In most cases, a person will need to rest for a period of time.

Tears or other trauma-induced injuries may require bracing, popping the knee back into place, or surgery. In the case of surgery, a person will likely not be able to use the knee after the procedure and may need either crutches or a wheelchair while recovering.

In some cases, physical therapy may be needed to help a person regain movement and strength in their knee and leg.

Prevention

Preventing knee injuries is not always possible, but a person can take precautions to reduce the risk. For instance, people who run or play sports should wear the appropriate shoes and protective gear. In cases of iliotibial band syndrome and overuse injuries, a person may want to consider reducing the number of miles they run. Certain exercises also help strengthen the smaller leg muscles, which may help prevent injury. Finally, stretching before and after exercise can help prevent injury to the knees.

Proper nutrition, especially for athletes, is also important. Protein, calcium, and vitamin D are essential for maintaining healthy bones, muscles, and ligaments.

Secret to a long life? Move every 30 minutes.

Mon, 28 Jan 2019 12:29:07 GMT

Getting up and out of your seat every 30 minutes could help to reduce the harms of sedentary behavior, according to a new study. Researchers found that adults in the United States spend more than 12 hours per day sitting down, and the more time spent sitting, the greater their risk of premature death from all causes will be. But it's not all bad news. The team also found that getting up and moving around every half an hour could help to reduce the harms of prolonged sitting.

Keith Diaz, Ph.D., of Columbia University Medical Center in New York City, NY, and colleagues recently published their findings in the Annals of Internal Medicine.

Studies are increasingly documenting the potential health risks of prolonged sitting. For example, research published last year claimed that the behavior is associated with more than 430,000 deaths across 54 countries, while a more recent study linked prolonged sitting to a greater risk of walking disability in seniors.

For this latest investigation, Dr. Diaz and team sought to learn more about the link between sedentary behavior and the risk of premature death.

More specifically, the researchers wanted to determine how bouts of sedentary behavior might influence the risk of all-cause mortality - something that they believe previous research has overlooked.

Lowest mortality risk for regular movers

The researchers analyzed the data of 7,985 black and white people, aged 45 years and above, and followed them for a median of 4 years. The activity of each adult was assessed using a hip-mounted accelerometer, and the team used this information to calculate the how long participants spent sedentary in individual bouts, as well as the total time spent sedentary each day.

Out of a 16-hour waking day, participants spent a total of 12.3 hours sitting down, the team reports. Every single period of sedentary behavior lasted a mean of 11.4 minutes.

During the follow-up period, a total of 340 participants passed away.

The study revealed that both longer total sedentary time and longer bouts of sedentary behavior were independently associated with increased risk of all-cause mortality.

Interestingly, the researchers found that adults who kept bouts of sitting to under 30 minutes were at the lowest risk of death from all causes during follow-up.

Dr. Diaz and team say that their findings indicate that getting up and moving every 30 minutes could help to offset the health risks associated with prolonged sitting.

Based on their results, they suggest that current physical activity guidelines should be adjusted to include recommendations that target and reduce long periods of sedentary behavior.

At the moment, U.S. exercise guidelines recommend that adults engage in 75 minutes of vigorous-intensity aerobic activity or 150 minutes of moderate-intensity aerobic activity every week, as well as muscle-strengthening activities on 2 or more days per week.

Lower Back Pain Due to Sports - Myths and Solutions

Wed, 23 Jan 2019 12:26:26 GMT

Despite a growing abundance of good resources related to injury prevention, sports injury rehab , and proper movement, there are still far too many well-accepted myths related to sports injury recovery. These myths often give physical therapy patients unreasonable expectations about their recoveries, and they may even lead some people to make matters worse. To help uncover the truth, we’ve compiled some of the most common rehab myths for you.

There is a standard "cure" for most causes of back and neck pain.

Compared to other medical conditions, there are relatively few standardized approaches to diagnosis and treatment of back problems. Spine specialists from various areas of expertise (such as physical medicine and rehabilitation, chiropractic, osteopathic medicine, physical therapy, and surgery) will often disagree on the diagnosis and most appropriate treatment plan for back pain and back problems, and specialists within a discipline will also frequently have different opinions. A few diagnoses for back pain as a result of back a back problem are relatively straightforward (such as a spinal tumor, infection, or fracture) and there is generally more consensus for diagnosis and treatment of these back problems.

Rest is the key to recovery from back pain and back problems.

The two main reasons bed rest may be recommended for back pain are to reduce pressure on the discs in the spine and to stop the mechanical stresses that are irritating pain receptors. A short period of bed rest may help reduce acute back pain. However, in most instances, more than 1 or 2 days of rest can be detrimental to recovery from back pain, potentially leading to increased pain and other adverse results, such as:

Muscle atrophy (1% to 1.5% per day)
Cardiopulmonary deconditioning (15% loss in 10 days)
Bone mineral loss
Risk of blood clots
Loss of wages
Creating an "illness" mindset.

Adolescents or young adults who experience low back pain do not have to worry about chronic back problems.

Chronic low back pain is one of the highest costs to our medical system today. Poor exercise and lifting habits start early and contribute to movement dysfunction throughout our lives. If low back pain is initiated at a young age, the likelihood of developing a chronic issue into adulthood is very high. Treatment and training for proper body mechanics are important at this stage and should be discussed early on in the course of pain.

You will never get back pain because you are active

Unfortunately, this is not true. Even with exercise, there is no guarantee. Even good sportsmen can suffer from or get occasional back pain. But if you stay in good shape, pain episodes can be less intense and less frequent. If back pain reoccurs constantly, then you should better see a medical professional. Generally, it is recommended to stick to an exercise program, including strength training and stretching for all muscle groups as effective prevention against back pain. See our video library for suitable exercises to strengthen your back muscles, improve posture and reduce back pain.

No pain, no gain!

Training around injuries can be useful and even necessary for competitive athletes. Training through pain, however, isn’t a great idea before an injury — and it’s a horrible idea once a tissue has been damaged. Pain is the body’s warning sign, and pushing through it will lead to dysfunctional motor patterns and possibly even chronic pain that lingers after the injury is healed. A better solution is to help patients distinguish necessary discomfort from harmful pain.

I should always sit up straight, then I'll be fine

No. Sitting straight in your office chair all the time will only lead to one-sided use of your muscle groups. Dynamic sitting, i.e. moving frequently during work, is the right approach to prevent lower back pain. Try this lower back exercise, tailor-made for office workers, to reduce discomfort in the lower back.

Stretching is a cure-all for tight muscles.

Common advice for a tight muscle group is to stretch it harder, more frequently — or both. While stretching can be useful, however, muscles usually get tight because they’re working harder than they should be, or in ways that they shouldn’t be. If improper movement or misaligned bone structures are causing the tightness, then stretching will only serve as a temporary fix — one that likely won’t prevent more serious injuries.

When an area hurts, that area is where your problem is.

Laypeople often think in terms of muscles and body parts — but no structure works in isolation. A non-painful dysfunction in your hip might lead to a postural problem that causes shoulder pain, for example. Treating the shoulder may provide temporary relief, but until you address the hip issue, your shoulder pain will keep flaring up.

Surgery is your only option

Depending on the injury, physical therapy may be just as effective as surgery, if not more so. Full ruptures and fractures require operations, of course, but partial tears and minor degeneration can often heal on their own with a little coaxing from the right modality equipment.

What is Diastasis Recti and How to Fix It.

Tue, 15 Jan 2019 20:28:16 GMT

What is Diastasis Recti?

Diastasis Recti is a common condition that affects many women during the childbearing years. As a fetus grows within the uterus, the uterus expands, which places stress across the structures surrounding it, specifically the muscles. The primary abdominal muscle on the front side of the body is called the rectus abdominis. This muscle is divided into a left and right half by a thick band of connective tissue called the linea alba. You may hear people talk about "6-pack abs"; this is referring to the rectus abdominis. As the uterus expands, stretching across the rectus abdominis potentially could occur. In some cases, the weakening and stretching of the linea alba connective tissue creates a separation between the right and left sides of the muscle, or diastasis.

Diastasis Recti may affect women during and after pregnancy. Typically, DRA develops in the second or third trimester. It is during this time that the fetus is growing most rapidly, and can result in the greatest increase in distance between the 2 sides of the muscle.

There are several factors that may make a woman more susceptible to developing Diastasis Recti. These include age, being pregnant with multiple children (multiparity), and having many pregnancies. The abdominal muscles have many important functions within the body, including postural support, movement, breathing, and protection of the internal organs. Therefore, if their structure is affected by Diastasis Recti, a woman may have difficulty controlling her posture, which may put her at an increased risk for injury. Additionally, for a woman juggling the many stresses of having a new baby, the discomfort, weakness, and changes to postural control that may result from Diastasis Recti can negatively affect her quality of life.

Do I have Diastasis Recti?

Most women with Diastasis Recti report a feeling of their abdominals being ‘too loose’ or that they feel that their abdominals just aren't supporting them. Some women feel low back or pelvic pain, while others have urine leakage or a feeling of bulging, either in the abdomen or in the pelvic floor.

Sound familiar? While your OB-GYN or a women’s health physical therapist can evaluate your core for Diastasis Recti using calipers or an ultrasound – whether you are a few weeks or a few years postpartum – you can also get a sense of any separation with a simple at-home test.

Here’s how: Lie on your back with your knees bent and your abdomen easily visible. Place your pointer and middle fingers together and pointing down directly over your navel. Lift your head and shoulders off the floor as if you were performing an abdominal crunch. While carefully holding the lift, press your fingers down into your stomach, feeling the distance between the left and right sides of the muscles and the gap they may or may not form, explains physical therapist Lauren Tadros, supervisor of outpatient physical therapy at NYU Langone’s Joan H. Tisch Center for Women's Health. Work your way up and down the midline of your stomach, feeling from about 2 inches above to approximately 2 inches below your navel. If you notice a gap greater than two finger-widths along any point, then it’s likely that you have Diastasis Recti.

4 Exercises to Heal Diastasis Recti

Hold off on your usual core work. Exercises like crunches or situps can actually worsen the Diastasis Recti if the muscles aren't first taught to sync up in the best way with the pelvic floor and respiratory muscles. We used to be concerned about narrowing the Diastasis Recti, but the latest research actually focuses more on this ‘syncing up’ of the muscles and how a ‘tensioning' of the abdomen is likely more important than actually 'closing the gap’.

The quality, tension, and density of the connective tissue is what’s important in assessing the healing process. You can still have a gap with a healed diastasis. We're looking for function, this means when you're assessing yourself for Diastasis Recti, you’ll feel strong, taut tissue under your fingers when you press into your belly, exhale and lift your head. You should not have tissue doming or bulge out.

Start by performing these rehab exercises daily. (While you should always talk to your doctor before beginning a post-pregnancy exercise program, these moves are designed to be gentle enough to begin even one to three weeks postpartum.) Try reassessing your Diastasis Recti every two to three weeks to gauge your progress.

1. Abdominal Drawing In
When getting in and out of bed, lifting or carrying your baby or getting up from a chair, pull in your stomach as if you were trying to fit into a tight pair of jeans. You should be able to hold this abdominal muscle contraction and breathe normally for 10 seconds. This exercise will safely start to engage and strengthen your abdominal muscles without compromising them.

2. Belly Breathing
Lie flat on your back on a mat. Take a deep inhale, allowing your belly and then your chest to fully inflate. Then, slowly and forcefully exhale, drawing your abdominal wall in as if you had a corset on as you do so.

3. Heel Slides With Alternating Arms
Lie flat on your back on a mat, with your knees bent and feet flat on the floor. Straighten your arms and raise them directly over your shoulders. Exhale, and slowly extend one leg out in front of you, letting it hover a few inches above the floor, and simultaneously extend the opposite arm back above the head, just off of the floor. Inhale and slowly return to start. Repeat on the opposite side. Work to keep your hips and core stable through the entire movement.

4. Quadruped Abdominal
Get on all fours (hands under your shoulders and knees under hips) and pull your shoulders wide and away from your ears to form a flat back. From here, take a slow, deep inhale, allowing your abdominal wall to relax and expand toward the floor. Then exhale, drawing the muscles up and in while maintaining a flat back.

Want some help with your diastasis recti? Agape Physical Therapy is here to help. We offer Women's Health Physical Therapy and Pelvicore Classes too. Request an appointment with one of our trained physical therapists to learn more and schedule an evaluation.

The effects of exercise on diet in men vs women

Fri, 04 Jan 2019 20:23:25 GMT

Regular exercise and a healthful diet are key to maintaining good health. Now, a new study sheds light on how the former affects the latter, after finding that physical activity could alter men's diet preferences. The diet preferences of women, however, are likely to remain unaffected by exercise, according to the findings.

Study co-author Jenna Lee and colleagues from the University of Missouri in Columbia recently reported their results in the journal Behavioural Brain Research.

The effects of exercise on diet have long been of interest to researchers, and previous studies have indicated that physical activity can encourage us to make more healthful food choices. But Lee and team note that few of these studies have investigated how the dietary effects of exercise might differ by sex.

"Our team wanted to make every effort to study female perspectives on how exercise affects diet because most other studies neglect females," says Lee. "We wanted to take a look at what drives diet preference and if environmental factors, such as physical activity, play a role in how males and females eat."

Exercise vs. sedentary behavior

To reach their findings, the team studied male and female rats by splitting them into two mixed-sex groups: one group had access to a running wheel (the exercise group), while the other did not (the sedentary group).

For the first week of the study, both groups ate the same standard diets. At week 2, the standard diet was replaced by a choice of three diets: a high-fat diet, a high-sucrose diet, and a high-cornstarch diet. All diets contained the same amount of protein.

The rats had constant access to each of these diets for a total of 4 weeks.

The researchers found that both male and female rats that were sedentary showed a preference for the high-fat diets over the high-sucrose and high-cornstarch diets. Interestingly, in the exercise group, the team found that male rats demonstrated a change in the diets, while female rats did not. While exercising female rats continued to opt for the high-fat diet over the other two diets, exercising male rats reduced their intake of the high-fat diet and increased their intake of the high-sucrose and high-cornstarch diets.

"We expected to find differences between runners and sedentary rats, but it was the sex differences that surprised us," says Lee.

Gut and brain differences found

On assessing fecal samples from each group before and after the 4-week diet preference period, the researchers identified differences in gut microbiota between male and female rats in the exercise group. This indicates that gut microbes may play a role in sex-dependent dietary responses to exercise.

Additionally, by analyzing the brains of rodents in the exercise group, the team discovered differences in reward-related opioid mRNA expression between male and female rats.

"Considering females demonstrate higher levels of reward signaling in the brain, this may possibly explain the higher threshold or capacity for reward," Lee suggests.

She adds that running may satisfy hunger in males, but not in females, which may encourage females to opt for high-fat foods. Taken together, the researchers believe that their findings indicate that the dietary preferences of males and females largely differ in response to exercise.

"The significant sex differences in response to physical activity observed through both behavioral and physiological measures suggest a potential motivational or metabolic difference between males and females."

"The findings highlight the necessity for further exploration between male and female response to physical activity and feeding behavior," the team concludes.

Pregnancy and Exercise

Fri, 12 Oct 2018 19:19:33 GMT

Ready or not, baby’s on the way and it is important to maintain a healthy lifestyle to keep both of you safe. During the next 9 months you will experience a wide variety of changes physically, and emotionally. Staying physically fit is important during pregnancy and exercise is shown to decrease the chance of developing gestational diabetes and prepares the body for the stressful demand of labor. According to the American College of Obstetricians and Gynecologists, in the absence of a high-risk pregnancy, it is recommended that women participate in 30 minutes of moderate intensity exercise a day. It has also been proven that women who exercise during their pregnancy have less back pain, more energy, better body image, and a faster post-delivery return to pre-pregnancy shape.

Now if you’re thinking “I never exercised before my pregnancy so I definitely am not going to start", do not be afraid! There are plenty of gentle prenatal fitness classes for first-time moms. Even going for daily walks can make a big difference. Another option is making an appointment with one of our skilled pelvic floor physical therapists . They are specially trained to work with pregnant women to prepare them for childbirth, activate their core, mitigate low back and pelvic pain, prevent diastasis recti and treat incontinence postpartum. They can also advise you in the correct exercise for you and your baby. During pregnancy, it is advised that contact sports like soccer, basketball, skating, downhill skiing, and gymnastics should all be avoided unless otherwise noted by your physician. Some safer exercise choices include swimming, yoga, walking, use of an elliptical, light weight training, gentle stretching, and of course kegels. Kegels are important because they help prevent incontinence as well as pelvic organ prolapse. According to research, 64% of pregnant women experience incontinence and often have no idea how to contract their pelvic floor muscles. To perform a kegel correctly imagine you are trying to stop the flow of urine or trying not to pass gas. Pull your pelvic floor muscles (without contracting your buttocks and inner thighs) “up and in” and hold up to 10 seconds, repeat 5 times.

Below we have compiled a list of some quick tips to keep you safe while exercising during your pregnancy.

If laying on your side, only lay on the left to avoid compression of the inferior vena cava.
Avoid lying flat on your back >3 minutes after the first trimester.
Avoid positions in which the buttocks are higher than the chest
Avoid strong abdominal compression/strain during the second and third trimester
Avoid rapid bouncing, or swinging
Avoid vigorous stretching
Do not use hot packs on the belly or pelvis
Do not overheat and make sure to drink plenty of fluids
Allow more time for warm-up and cool-down activities
Exercise in a temperature-controlled room (be careful of outdoor activities unless the weather is mild)
If table exercises are performed, incline the table 30° and utilize frequent breaks from this position in between sets while monitoring for discomfort.

If you have any questions or concerns feel free to contact one of our skilled practitioners , at Agape Physical Therapy.

References

Artal, R. Dodson. E.A., Boehmer, T.K., Leet, T.L., Kiel, D.W. (2007).Gestational weight gain and pregnancy outcomes in obese women: how much is enough? Obstetrics and Gynecology, 110(4):752-8.

Montoya et al. (2010).Aerobic exercise during pregnancy improves health-related quality of life: a randomized trial. Journal of Physiotherapy.56(4):253-258.

Integrated Kinetic Neurology

Fri, 28 Sep 2018 19:15:22 GMT

ust recently, two of our clinical staff, JP Horan and Kate Cox attended a course on the Integrated Kinetic Neurology approach. Here is what they learned and how it may help you.

Integrated Kinetic Neurology is a treatment approach that targets the brain-body connection and mobilizes the nervous system to promote positive change. This approach takes into consideration the body's many systems and senses, instead of solely focusing on an injured part of the body.

It is not uncommon for athletes with great strength and flexibility to suffer from pain. It can be difficult to figure out why someone with exceptional athleticism may be suffering from pain and the answer often lies within the nervous system and the brain. The brain dictates strength and movement and can restrict your ability to move freely if it does not feel safe, leading to confusing and inexplicable pain.

The IKN approach is also beneficial for people who suffer from sudden onset of pain without a known cause or have been dealing with chronic pain for years. Many times it is hard to break through physical barriers when there are other subconscious factors in play. By learning to stimulate the neurological system at many different levels, we are able to create safety within the brain leading to a positive effect on pain and improvement in performance.

The IKN lens is intended to help regenerate the resources that the brain needs to self-organize and overcome pain and give our clients the tools to empower themselves.

If Integrated Kinetic Neurology sounds like an approach that may help you, contact us today to set up an initial evaluation.

9 Reasons to have a regular exercise program

Wed, 12 Sep 2018 19:13:47 GMT

Physical therapists are movement specialists and experts at helping you get back to the activities you love. Seeing a physical therapist can help reduce your pain allowing you to be more physically active and to help you start a regular exercise program. Why is a regular exercise program so important? Look at some of the scientifically proven benefits to regular exercise:

Improved sleep
Increased interest in sex
Better endurance
Stress relief
Improvement in mood
Increased energy and stamina
Reduced tiredness that can increase mental alertness
Weight reduction
Reduced cholesterol and improved cardiovascular fitness

Looks like a pretty good list to me! Starting an exercise program can seem daunting, especially if you are experiencing pain or haven't been active in a while. Seeing a physical therapist here at Agape will help you feel energized and better prepared to maintain an active lifestyle.

Agape Physical Therapy has several locations in and around the Rochester area. If you're tired of dealing with the constant pain and are ready to get back to the activities you love, contact us today to learn more.

References

Sharma A, Madaan V, Petty FD. Exercise for Mental Health. Primary Care Companion to The Journal of Clinical Psychiatry. 2006;8(2):106.

Running Form and Gait Analysis

Thu, 08 Mar 2018 20:07:22 GMT

Would you like to prevent injury? Is pain keeping you from running?

How Physical therapy can help.

Agape Physical Therapy has the unique ability to use the Alter-G to analyze any runner’s form by using a 3-directional camera to determine weight bearing forces through your feet. With this information, skilled physical therapists can provide preventative strengthening exercises and manual techniques to keep you running at your best!

What is the Alter-G?

The innovative AlterG Anti-Gravity Treadmill is a game changer in physical therapy rehabilitation. Whether you’re a patient or an athlete dealing with lower body injuries, chronic pain or neurological conditions that inhibit mobility, you can benefit from the unweighting capabilities of the Anti-Gravity Treadmill. The Anti-Gravity Treadmill helps a broad spectrum of people – top-level athletes, orthopedic and neurologic patients, pediatric, geriatric and those looking to lose weight – to achieve their personal health, wellness or performance goals.

With its unique unweighting capabilities, the Anti-Gravity Treadmill allows you and your physical therapist to move your training and rehabilitation forward by:

Allowing you to walk or run with no pain while maintaining a normal gait
Reducing stress on joints and injured areas of your lower body
Giving you the confidence and ability to run or walk longer and recover faster with less pain

Prevention is the best treatment for any injury!

One of our primary missions at Agape is to promote and practice preventative care . Many of the musculoskeletal injuries that are treated in our clinics are preventable and present with warning signs (usually in the form of pain or dysfunction) that can be identified by a doctor of physical therapy. Are you listening to your body?

Running includes more than just your feet.

And we are whole body specialists! Here are just a few of the many services we offer to help you get back your ability to move and perform functional activities.

Fitness Programs: Each of Agape Physical Therapy's physical therapy clinics are also fully functional fitness centers ! Our offices are equipped with a wide variety of fitness equipment that allows every individual to achieve their fitness goals. We offer several options for weight training in each location, as well as access to our state of the art cardio machines.

Spinal Therapy: The staff and facilities of Agape Physical Therapy are well equipped to diagnose and treat all types of spine pain that may be preventing a patient’s ability to work or carry out daily activities. Our physical therapists are well versed in using numerous evidenced-based treatment approaches and modalities to enhance the rehabilitation experience for our patients.

Pelvicore Classes: We use the pelvicore ball during our classes to improve pelvic floor , core, and hip strength during functional movements. This class incorporates some standing exercises to engage the core and the pelvic floor. The core is the base of all functional movement, so during the class, we also work the lower body and upper body, this helps to strengthen our core in a functional way. The classes are designed to get you stronger throughout the pelvic area in a fun and interactive way!

Why let us help you?

Because this is what we do every day, and we get results. Don't just take our word though, our patients rave about us.

If I could give this place a million stars I would! For three months I have suffered from back pain after I jumped off a 30 foot bridge into the water. Since that day my life was flipped upside down - I couldn't sleep, couldn't sit, couldn't run, it was the worst time of my life. I had went to two physical therapy places with no improvement. I found Agape and saw all of the great reviews so I decided to give it a shot. I came in and the staff was very helpful, knowledgeable, and experienced. It took them just one week to give me my life back!

Conquer Your Posture

Fri, 17 Nov 2017 20:02:28 GMT

Proper Posture for Pain-Free Living

Do you sit at a desk or at home for the majority of your day? Do you struggle with pain in your neck, back, and/or shoulders? Although a sedentary job may not be physically taxing, consitently sitting with poor posture can certainly be physically damaging. Long-term desk jobs with poor posture can lead to unwanted, gradual changes in your anatomical build, specifically your vertebrae. Over time, you will feel and see the undesirable side effects of improper posture on your body and health.

Back

In terms of health and well-being, back pain is the most common work-related problem. Back pain induced by poor posture, ie. - slouching in your chair, is likely due to the constriction of blood vessels and nerves. Poor posture also places abnormal stress on your discs and joints.

Neck and Shoulders

Did you know that for each inch the head shifts forward, an extra 10 pounds is added to your upper back and cervical spine ? Anatomically, your head is naturally supposed to be in line with your spine. When your head and shoulders are consistently slouched forward at a desk, you are placing the weight of your head on the cervical spine and shoulders - leading to neck pain, shoulder pain, or even degenerative disk disease. In addition, your upper back muscles will compensate from the heavy load of your head by shifting backwards.

Make Subtle Changes in Your Day

Adjust Screen Height
Move the computer screen until it is at eye-level to prevent your chin from slouching downwards. In addition, text while holding the phone at eye-level.

Drink Water
In between each vertebrae, you have discs which are composed primarily of water - hence their spongey texture. Drinking at least 8 large glasses of water a day will assure you are strenthening those discs!

Carry Weight Proportionally
Heavy purses on one shoulder cause one shoulder to slouch down further than the other. Trylightening the purse load, or carrying a back pack while focusing on evening out the shoulders.

Sleep on Your Back
Sleeping on your back allows the spine to rest at its natural, comfortable position. If you prefer to sleep on your side, choose a pillow that is no greater than 6 inches thick.

Walk and Sit Properly
Walk and sit with your head up so that you are looking straight ahead of you. Pull the shoulders back and downwards while keeping the head in line with your spine.

Don’t Hunch
When sitting, keep the back even with the back of your chair. Keep your feet flat on the floor, and your knees in level, or slightly higher, with your hips. Your knees should be in a 90 degree angle. If you use a chair that rotates, do not twist at the hips. Insetad, rotate the entire body.

Stretch and Exercise
Engage in neck/back stretches and core strengthening exercises daily. Pilates and yoga places great emphasis on posture and stretching.

References

Moeller, Andrew. “Is Poor Posture Causing Your Back Pain?” Spine-Health, www.spine-health.com/blog/ poor-posture-causing-your-back-pain. Accessed 12 July 2017.

“Simple Personal Training Platform · WorkoutLabs Train.” WorkoutLabs Train, workoutlabs.com/train/?utm_source=internal-wl&utm_campaign=wl-homepage&utm_medium=internal. Accessed 12 July 2017.

“12 Great Exercises That Fix Your Crappy Posture.” Men's Health, 23 Mar. 2017, www.menshealth.com/fitness/exercises-to-fix-bad-posture/slide/3. Accessed 12 July 2017.

The Effects of Exercise on Fibromyalgia

Fri, 10 Nov 2017 19:58:54 GMT

Do you have fibromyalgia?

If anyone has fibromyalgia, they might already know it. Although it can be a difficult condition to diagnose, a person who has fibromyalgia will most likely know they are experiencing symptoms that are beyond a ‘normal’ healthy state of being. This disease is characterized by widespread muscle pain and tenderness in specific regions of the body and/or all around the body. There are various signs and symptoms for this condition so it is recommended if suspected of having fibromyalgia and due to the variety of signs and symptoms, to obtain a medical diagnosis.

How can exercise help?

Exercise is perceived as one of the most natural activities for the body. Our bodies are built for locomotion which needs a muscular system to operate. Since fibromyalgia is characterized as widespread muscle pain, one would suspect that body motion in any form would only exacerbate this already persisting pain. However, exercise is essential in improving blood circulation around the body and reducing the effects of fibromyalgia. But if muscle locomotion itself causes pain, how do you exercise without pain?

With any set of symptoms of fibromyalgia present, exercise should be introduced slowly and gradually. Trying to jump into an exercise program without taking little steps to acclimate the body can actually worsen the condition. Easing into exercise allows the body to grow accustomed to physical movement and helping prevent sudden flares of pain associated with fibromyalgia. Performing aerobic exercise (cardio) and muscular strength training can help alleviate symptoms. Individuals who take the gradual approach, with exercise intensity being increased very lightly, find the most success when adhering to an exercise program [2].

An important aspect to consider when planning an exercise program is having a healthy balance between aerobic exercises and muscular strength training [1]. This will provide the most holistic approach to pursuing the benefits associated with exercise and alleviating the symptoms of fibromyalgia

Aquatic Exercise

Exercising underwater provides the body an environment with reduced gravity pressure on the joints and muscle tissue lessening the symptoms of fibromyalgia.

One way to take advantage of aquatic exercise is utilizing underwater treadmills . These provide individuals a chance to work on their cardiovascular health while in an aquatic environment. Although not everyone with fibromyalgia may benefit from aquatic exercise, in many cases it has been shown to alleviate symptoms of this chronic condition.

At Agape Physical Therapy we have three underwater treadmills at the Brockport , Webster , and Gates locations. This provides patients with fibromyalgia a chance to work on their cardiovascular health pain-free if given the right circumstances.

Benefits of Exercise

A person diagnosed with fibromyalgia can lessen symptoms of the disease by improving cardiovascular health and increasing overall muscular strength. The most improvement can be seen when combining the two in a healthy, holistic manner that takes into account all components of fitness [1]. Aerobic exercise has been seen to decrease pain intensity and fatigue [1] most likely due to the improvements in blood circulation. Strength training programs also reduce to effects of fibromyalgia by increasing muscle strength and physical ability; combining both forms of exercise leads to gaining the benefits of each. When considering the possible health benefits of any form of exercise, individuals with fibromyalgia are encouraged to start slowly by incorporating light intensity exercise program to not only improve their physical fitness but to improve their quality of life.

References

1. Hawkins, R. A., MD. (September 2013). Fibromyalgia: A Clinical Update. The Journal of the American Osteopathic Association,113(09), 680-689. doi:10.7556/jaoa.2013.034

2. Busch, A. J., Webber, S. C., Brachaniec, M., Bidonde, J., Bello-Haas, V. D., Danyliw, A. D., ... Schachter, C. L. (2011).

3. Davis, J. L. (n.d.). Water Exercise for Fibromyalgia: Easing Deep Muscle Pain. Retrieved July 13, 2017

The Effects of Exercise on Depression and Anxiety

Tue, 03 Oct 2017 18:42:34 GMT

Depression and anxiety disorders currently affect 40 million adults in the United States. Completing regular exercise has been shown to decrease overall levels of tension, elevate & stabilize mood, improve sleep patterns and improve self confidence. Exercise can also be used to take your mind off worries, cope in a healthy way and make new social interactions. These benefits and more have direct links to improving one’s mental health when dealing with depression and anxiety.

There is overwhelming research supporting exercise has positive psychological benefits for those struggling with anxiety and depression. Educators from the University of Toronto gathered and analyzed 26 years worth of studies regarding the topic and concluded that exercise, even only moderate amounts, can ward off symptoms of depression. Studies have also shown that a structured exercise plan is not necessary in order to reap the positive psychological benefits. Just completing physical activity can activate the benefits. Exercising 30 minutes three to five times per week may significantly reduce symptoms but smaller amounts such as 10-15 minutes still make a difference. The more intense the exercise the less time needed to feel relief.

Exercise causes the release of positive brain chemicals into the brain such as endorphins, neurotransmitters and more. These chemicals are what is responsible for lightening and stabilizing your mood. Immune system chemicals can also worsen depression but exercising helps to reduce the presence of these chemicals. An increase in body temperature also has ties to create a calming affect. During and post exercise your body temperature will be elevated so it naturally creates a calming effect.

Physical activity or exercise may also prevent anxiety & depression from returning once you’re feeling better so it is important to not quit. Identify an exercise or physical activity you enjoy and set reasonable goals. Determine what is stopping you from reaching your activity goals and create an action plan to target those barriers and move past them. Lastly, don't be discouraged by setbacks. Yes they’re inconvenient and can be discouraging but maintain your focus on your goals. By doing so you will see both physical and psychological benefits.

Working with a physical therapist may be the first step to starting a regular exercise program. They specialize in designing an exercise program that is tailored to your current fitness levels and medical history.

Sources

Bergland, Christopher. "25 Studies Confirm: Exercise Prevents Depression." Psychology Today. Sussex Publishers, 29 Oct. 2013. Web. 09 July 2017.

"Exercise for Stress and Anxiety." Anxiety and Depression Association of America, ADAA. Web. 09 July 2017.

Mayo Clinic Staff . "Depression and anxiety: Exercise eases symptoms." Mayo Clinic. Mayo Foundation for Medical Education and Research, 10 Oct. 2014. Web. 09 July 2017.

Physical Therapy vs Opioids: When to Choose Physical Therapy for Pain Management

Mon, 28 Aug 2017 18:15:15 GMT

According to the Centers for Disease Control and Prevention (CDC), sales of prescription opioids have quadrupled in the United States, even though "there has not been an overall change in the amount of pain that Americans report."

In response to a growing opioid epidemic, the CDC released opioid prescription guidelines in March 2016. The guidelines recognize that prescription opioids are appropriate in certain cases, including cancer treatment, palliative care, and end-of-life care, and also in certain acute care situations, if properly dosed.

But for other pain management, the CDC recommends nonopioid approaches including physical therapy.

Patients should choose physical therapy when...

The risks of opioid use outweigh the rewards.
Potential side effects of opioids include depression, overdose, and addiction, plus withdrawal symptoms when stopping opioid use. Because of these risks, "experts agreed that opioids should not be considered firstline or routine therapy for chronic pain," the CDC guidelines state. Even in cases when evidence on the long-term benefits of non-opioid therapies is limited, "risks are much lower" with non-opioid treatment plans.
Patients want to do more than mask the pain.
Opioids reduce the sensation of pain by interrupting pain signals to the brain. Physical therapists treat pain through movement while partnering with patients to improve or maintain their mobility and quality of life.
Pain or function problems are related to low back pain, hip or knee osteoarthritis, or fibromyalgia.
The CDC cites "high-quality evidence" supporting exercise as part of a physical therapy treatment plan for those familiar conditions.
Opioids are prescribed for pain.
Even in situations when opioids are prescribed, the CDC recommends that patients should receive "the lowest effective dosage," and opioids "should be combined" with nonopioid therapies, such as physical therapy.
Pain lasts 90 days.
At this point, the pain is considered "chronic," and the risks for continued opioid use increase. An estimated 116 million Americans have chronic pain each year. The CDC guidelines note that nonopioid therapies are "preferred" for chronic pain and that "clinicians should consider opioid therapy only if expected benefits for both pain and function are anticipated to outweigh risks to the patient."

Before you agree to a prescription for opioids, consult with a physical therapist to discuss options for nonopioid treatment.

"Given the substantial evidence gaps on opioids, uncertain benefits of long-term use and potential for serious harm, patient education and discussion before starting opioid therapy are critical so that patient preferences and values can be understood and used to inform clinical decisions," the CDC states.

Physical therapists can play a valuable role in the patient education process, including setting realistic expectations for recovery with or without opioids.

Original Article by Move Forward PT

The 5 Ways the Alter-G Can Help Runners

Tue, 02 May 2017 18:39:58 GMT

The Alter-G Treadmill is a revolutionary device enabling reducing loading during walking and running. The treadmill uses differential air pressure to reduce percentage of body weight, enabling walking or running at anywhere from 20% to 100% bodyweight. This can be used for numerous conditions to help ensure safe, yet quick return from injury or surgery whilst maintaining cardiovascular fitness. The Alter-G can also be used to improve performance with high intensity interval training. Let’s explore how it can improve your running.

1. Faster Return To Running

The AlterG anti-gravity treadmill is indicated for the rehabilitation of lower limb injuries from the spine and hips to the knees and ankles. It is positioned greatly for athletic rehabilitation of all levels due to its unique ability to reduce ambulatory lower limb forces (1) by directing upward body pressure on the user (2). This allows the user to maintain normal pain-free ambulation during each session by reducing the amount of force sustained through the injured part on the AlterG anti-gravity treadmill. Evidence from Jensen and colleagues (3) has shown that vertical ground reaction forces are decreased with weight support but horizontal ground reaction forces are maintained. This leads to normal gait patterns at all levels of support and therefore normal running patterns can be facilitated whilst in the Alter-G. So with reduced levels of joint loading and normal running mechanics safer and earlier return to running can occur. Now if you’re wondering if your injury is suitable, here are some injuries which have been successfully utilised the Alter-G during rehabilitation;

Metatarsal Stress Fracture
Chronic Patellofemoral Pain (anterior knee pain)
Complex Regional Pain Syndrome
Fibula Stress Fracture
Lumbar Disc Herniation
Knee Osteoarthritis
Plantar Fascia Tear/Plantar Fasciitis
Ankle Sprains
Tibial Stress Fractures
Navicular Stress Fractures
Muscle Strains

2. Faster Recovery From Surgery

Unfortunately some injuries, require surgical intervention, which for the injured individual often means a long, slow recovery and time with weight bearing restrictions. For tissue healing after surgical procedures early mobilisation and controlled loading are crucial. This extends from people in hospital in the ICU through to ACL reconstructions and Achilles Tendon repair. Healing tissue moves through 3 phases acute inflammation, remodelling/repair and tissue remodelling. Early mobilisation after surgery can improve orientation of healing muscle fibers, encourage resorption of scar tissue, and decrease muscle atrophy/ weakness and minimise loss of movement (1,2,3,4). The Alter-G has been used to facilitate early mobilisation for surgical procedures, where loading can be closely monitored and controlled without risk of damaging the surgical repair. Weight bearing can be gradually progressed as rehabilitation continues and enable safer return to normal running. For example individuals can perform closed chain walking and jogging early on in the postoperative period after Achilles tendon repair, maintaining a training effect in spite of partial weight bearing (5).

Surgical procedures that can benefit:

ACL and Medial Meniscus Tear
Knee Arthroscopy Microfracture
Arthroscopic Partial Medial Meniscectomy Rehabilitation
Total Knee Replacement (6)
Total Hip Replacement
Total Ankle Replacement
Below the Knee Amputation (BKA)
Hip FAI Arthroscopy
Hip Labrum Repair and Microfracture
Bilateral Hip Resurfacing
Femoral Fracture: Intramedullary Rod
Lateral Ankle Reconstruction
Multiple Lower Extremity Fractures
Lumbar Spine Disc Surgery
Slipped Capital Femoral Epiphysis Surgery

3. Improved Physical Capacity and Performance

An Alter-G treadmill has numerous benefits for running performance, importantly you don’t have to be injured or an elite athlete to see great benefits. If you are looking to increase mileage leading into event, perhaps you haven’t had the best lead in or want to add an extra session or two, jumps in volume carry an extra injury risk ( the old too much, too quick, too soon ). Utilising a session or two with the Alter-G can reduce the load throughout the lower body (bone, muscle, joint, ligament and tendon) without carrying the same injury risk. Alternatively longer session can be performed to assist in training for distance, speed and /or cardiovascular fitness. A 2015 study used a high intensity interval training program to assess improvements in running speed in trained high level runners. Participants were randomised to standard treadmill training vs 10% body weight support on the AlterG. The 4 week HIIT protocol improved field performance, VO2 max, and submaximal heart rate. Additional research studies have also shown the AlterG anti-gravity treadmill is effective in improving athletic performance (7). Several papers have shown that high intensity training on this device has been shown to improve field performance, VO2max and other indicators of effort, whilst reducing impact forces on the lower limb. (8, 9,10).

4. Faster Running

If you are want assistance reaching a new top speed or maintain a faster pace, the Alter-G can help. With the ability to reduce body weight and lower limb loading, higher speeds can be maintained with reduced lower limb work. Additionally metabolic demands, such as VO2 (oxygen uptake) are reduced for body weight supported running. So putting mental effort aside, faster training speeds can be maintained due to lower respiratory and muscular work. A 2012 study using the Alter-G with subelite runners has also shown potential for high-speed training in athletes, at 85% to 90% BW, because these settings provide equivalent maximal intensities for VO2 and heart rate. Athletes using the AG in their training or rehabilitation, for whom 85% to 90% body weight represents a good range that mixes pain-free running with a high specificity compared with overground running. Maximal cardiometabolic stimulation can be elicited at these settings, and the whole range of exercise intensities can be elicited as well, whether the goal is high-speed training or lower speed rehabilitation (11). In short it’s easier so you can run faster, for longer; helping you train for the pace you need with less cardiometabolic limitations.

5. Weight Loss

The AlterG anti-gravity treadmill allows an overweight individual to experience what it is like to be of a lower body weight. Subsequently you can feel what it would be like to then run walk or run at this weight. There is evidence showing an overall significant improved effect for weight loss and fat loss for individuals who experienced a reduced weight on an AlterG anti-gravity treadmill prior to starting their exercise program over those who did not (12). In addition the AlterG anti-gravity treadmill has the ability to reduce an overweight individual’s body weight, so that pains and injuries that have previously limited walking and running can be overcome. For example people with moderate knee osteoarthritis can reduce their pain levels while receiving treatment on this device and allow them to exercise more effectively (13,14).

So whether you want to get into running, make your way back from injury or surgery or simply want to improve performance and run quicker, the Alter-G can help.

References

Patil S, Steklov N, Bugbee WD, Goldberg T, Colwell CW Jr, D’Lima DD. Anti-gravity treadmills are effective in reducing knee forces. J Orthop Res. 2013 May; 31(5):672-9

Raffalt PC, Hovgaard-Hansen L, Jensen BR Running on a lower-body positive pressure treadmill: VO2max, respiratory response, and vertical ground reaction force. Res Q Exerc Sport. 2013 Jun; 84(2):213-22

Jensen, B.R., Hovgaard-Hansen, L., Cappelen, K.L.: Effects of Lower Body Positive Pressure on Muscle Activity and Joint Loads. (University of Copenhagen, Denmark) Presented at The International Society of Biomechanics meeting, South Africa, July 2009

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Saxena, A., Granot, A.: Use of an Anti-Gravity Treadmill in the Rehabilitation of the Operated Achilles Tendon: A Pilot Study Presented at American College of Foot and Ankle Surgeons Annual Conference, Las Vegas, Nevada, February 2010

Eastlack RK, Hargens AR, Groppo ER, et al. 2005. Lower body positive-pressure exercise after knee surgery. Clin Orthop Relat Res431: 213–219.

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Original Article by Pogo

Here's what happens to your body when you walk those recommended 10,000 steps

Fri, 14 Apr 2017 18:35:12 GMT

Even if you don't have a fitness tracker like a Fitbit, you've probably heard that you should strive to take 10,000 steps a day.

But where did the 10,000 step recommendation come from? And what happens to your body when you take 10,000 steps?

Ten thousand steps was first popularized by Japanese pedometers in the 1960s under the name "manpo-kei," which means "10,000 steps meter," according to UC Davis Integrative Medicine. Today, taking 10,000 steps a day is a popular goal because some research has shown coupled with other healthy behaviors it can lead to a decrease in chronic illness like diabetes, metabolic syndromes and heart disease, according to Michael Roizen, a physician and chief wellness officer at Cleveland Clinic .

"If you look at it, if everyone did just 10,000 steps a day in America we would probably decrease healthcare budget by $500 billion a year and that shows how few people actually do it, and two how big a reduction in chronic disease we’d have if more did," according to Roizen, who is also author of Age Proof: Living longer without running out of money or breaking a hip.

While the Centers for Disease and Control doesn't specifically recommend 10,000 steps a day, it does suggest people get at least 150 minutes of moderate activity each week (30 minutes a day) coupled with two or more days of muscle-strengthening activity.

The guidelines suggest Americans get some physical activity and reduce sedentary time, which will ultimately benefit their health, according to Neil Johannsen, assistant Professor in the School of Kinesiology at Louisiana State University .

He said some research shows that adults aiming for the 150 minutes a week typically walk around 7,500 steps a day.

"So, taking that standpoint,10,000 steps represents that highest level in most adults," Johannsen said. "It’s that do more than what is recomended and you will see further benefits to your health."

And the benefits over 10,000 steps may be substantial. Roizen points to a recent study, that found postal workers in Glasgow, Scotland, who walked 15,000 steps a day, had fewer risk factors for heart disease than colleagues who sat throughout the day.

While the study published in the The International Journal of Obesity , doesn't identify 10,000 steps, 15,000 is pretty close, Roizen said.

At the end of the day, whether you're walking 8,000 or 13,000 steps a day, it's key to get moving, he said.

Here's a look at how you can get started:

Get a pedometer . Pedometers not only monitor physical activity, but also keep people interested in physical activity, Johannsen said.

"Most people get started with a program and miss a week because of life and then they quit," he said. "I'm hoping these monitors keep people motivated enough so they go back to a physical activity program and meet their goals."

While 10,000 steps may seem like a lofty goal, it's easier than you think. Johannsen recommends the following:

Whether it's at work or going to the grocery store, park your vehicle at the end of the parking lot so you get additional steps.
Get up and move for 5-10 minutes every hour at work. Johannsen said people should make time to move during work so they aren't sedentary for long periods of time. "Get up and move to break up the sedentary time, and that may be just as important as 30 minutes of moderate physical activity each day," he said.

Build up your steps . For those who are nowhere near 10,000 steps a day, the goal should be to gradually increase the amount of steps you take each day, Johannsen said.

"If you are sedentary the whole goal of the physical activity guideline is to reduce sedentary time," Johannsen said. "If you are sitting there behind a desk it's best for you to start low in the 4,000 - 3,000 range, which is actually higher than what most sedentary people get for physical activity."

In order to avoid injury people who have been fairly sedentary should make sure they take it slow, according to Roizen.

"The goal is just to do four steps more today than you did yesterday," Roizen said. "This is a hazard with guys more than women where they say 'I felt so good I did 4,000 steps more than I did yesterday, or than I did in the last 10 years,' an they injure themselves of develop pain because they went so far, so fast."

Original Article by Democrat & Chronicle

MRIs for Low Back Pain Can Cause More Harm Than Good

Mon, 03 Apr 2017 18:32:57 GMT

MRIs for low back pain, especially when it comes to musculoskeletal low back pain, are not just useless – they can actually cause more harm than good. If you and I (both healthy individuals) had an MRI, I can almost guarantee our results would AT A MINIMUM read something along the lines of “mild degenerative changes at L4-5”. Or even “slight disc buldge at L3-4”. Does that mean I can’t walk and my back aches for days? No. If my back does start aching, does it mean it’s from my “disc buldge”? Probably not. And could more likely be explained by sleeping in the wrong position one night or not properly hip hinging while deadlifting yesterday. Just because there are “findings” on an MRI, it does NOT mean that’s the cause of your low back pain.

I hate to break it to you, but that MRI shouldn’t dictate or influence ONE BIT how your physical therapists manages your pain. Because guess what, you and joe schmo can have the same exact MRI findings, but joe could be in 10/10 pain while you feel like you could do a triathlon. A physical therapist will treat YOU. And YOUR clinical presentation. What things make YOU feel worse or better. What impairments YOU have. What movements YOU need. Not what an image shows, as everyone’s MRI will undoubtedly show something.

Now, don’t get us wrong – MRIs definitely have a time and place and are a useful tool in ruling out the big bad uglies like tumors or true spinal cord compression. However, many people run to get an MRI the moment they are in a little bit of discomfort. It’s ruining our healthcare system – financially and socially. And when we health care provider fail to educate those on their findings, we’re failing our patients. Don’t the words “degeneration” or “disc buldge” sound daunting, definitely if you’re a relatively fit 35-year-old? If we don’t educate the public on radiographic/MRI findings, it’s natural to feel scared, and become fixed on your imaging and consequently loose up. It’s a downward spiral for many. This is why MRIs for low back pain – without proper education – can cause more harm than good.

To sum it up, here’s a direct quote from a major 2014 review by Brinjikji et al: “signs of degeneration are present in very high percentages of healthy people with no problem at all. Many imaging-based degenerative features are likely part of normal aging and unassociated with pain.”

Original Post by The Prehab Guys'

7 Surprising Ways a Physical Therapist Can Help You

Wed, 22 Feb 2017 19:30:09 GMT

The words "physical therapy" might prompt memories of the time your tore your ACL or needed help recovering from surgery. But with an ever-increasing number of subspecialties, today’s PTs can help you with way more than sports injuries and post-surgery rehab. We caught up with experts to find out what they can do.

Retrain Your Brain

Strokes and traumatic brain injuries, like concussions, can make it hard to walk, exercise, and do things that were easy before. “If there’s damage in one part of the brain, it can really affect the way that it communicates with the muscles in your body,” says Randy Karim, DPT, NCS, CBIS, a rehab specialist at the Cleveland Clinic. Physical therapy can retrain your brain and teach damaged motor pathways how to function. By forcing your body to go through the motions you want to relearn – walking, for example, or playing baseball—you rebuild connections between your brain and muscles.

For example, “if someone wants to get back into golf, we will take them through the exercises of balance, and make sure they have the flexibility to do that,” says Karim. Doctors and scientists are still researching neuroplasticity – the brain’s ability to adapt after injury – but “one thing we do know,” says Karim, “is that the therapy we do actually helps to strengthen the pathways, remold the brain even.” For this therapy, you’ll need a physical therapist with a specialty certification in neurology.

Turn Your World Right-side Up

If Hitchcock’s Detective John “Scottie” Ferguson had visited a physical therapist, he might have been cured of his vertigo a little sooner. Or…maybe not. Regardless of your interpretation of the movie, the fact is that physical therapists have been treating and in some cases permanently curing vertigo for years. With benign proximal positional vertigo (BPPV), for example, the most common cause of vertigo, just one or two sessions with a physical therapist can sometimes do the trick.

The prevailing theory is that by going through a series of head, neck and body movements with a patient, known as the Canalith Repositioning Procedure, or Epley maneuver, a PT can clear the inner ear system of a calcium carbonate crystal that interferes with normal function. For this treatment, see a PT who subspecializes in treating vestibular disorders.

Recover From A Heart Attack

If you’re lucky enough to survive a heart attack, you’ll need to strengthen muscles weakened by coronary artery disease. PTs can help you strengthen your heart with basic gym equipment – treadmills, rowing machines, ellipticals. But this isn’t just a normal day at the gym. The exercise regimens are prescribed carefully so patients don't push their bodies too far.

This not only reduces risk factors for future heart disease but also improves how their heart heals. “[Exercise] helps limit what we call remodeling,” says Jonathan Whiteson, M.D., director of cardiac rehabilitation at NYU’s Langone Medical Center. An abnormal change in the heart’s size or shape, “exercise actually helps to improve that modeling where the muscle fibers heal in a more organized manner, and helps to preserve and improve heart function.”

Breathe Easier

Chronic lung diseases like emphysema can make breathing difficult, which leads to other problems, like muscle loss. Physical therapy can help you build muscle, improve breathing, and clear your lungs.

Pulmonary patients often do aerobic training similar to what heart patients do. Then, they add additional strengthening and breathing exercises to optimize breathing patterns and oxygen intake. “Another big part is the hands-on care from the chest physical therapist, where they will actually give little taps and percussions and vibrations to the chest wall to help clear the mucus out of a particular segment of lung,” says Dr. Whiteson. For this, a PT who has trained in chest physical therapy is the way to go.

Reduce Jaw, Head, and Neck Pain

Bad posture and excessive stress can contribute to temporomandibular joint dysfunction, or TMD, one of the main causes of jaw pain. Bad posture can alter your bite or force your muscles to work harder, and stress can lead to nighttime teeth grinding. “Most of the males I’ve seen are college students,” says Anthony DiFilippo, PT, DPT, OCS, CSCS, president of the Ohio Physical Therapy Association. “And I’ve seen quite a few pilots. So both sitting quite a bit, high stress.”

Bad posture can also contribute to neck pain andtension headaches. For these problems, DiFilippo typically starts with manual therapy to loosen up muscles and tissue. Then he moves to postural exercises that can treat and prevent the problem.

Ease Your Back Aches

Low back pain is by far the most common problem DiFilippo treats. Postural exercises can help, but active therapy is the way to go, he says. Depending on the cause of your pain, a PT can lead you through exercises where you bend forwards or backwards to counterbalance your typical postures. “A person who is younger and is sitting quite a lot, we try to get them to avoid postures that mimic sitting because they’re doing that all day anyway,” DiFilippo says. “We put them on the exact opposite.”

A core stability program comes next to help you engage supporting core muscles more fully. After that, it’s up to you to continue doing the exercises your PT recommends on your own.

Hold Your Pee Better

Urine problems are never fun to talk about, but a PT is a good person to confide in. Stephanie Lowery, PT, DPT, and Dip MDT at Active Care PT Inc., helps people with stress incontinence. Caused by a weakness in pelvic floor muscles, “if [the patient] sneezes or opens a heavy door, urine leaks out because the muscles are weak,” says Lowery. With pelvic floor exercises, patients strengthen their muscles and gain bladder control. Unexpectedly, a lot of Lowery’s patients come to her because of back pain. She always asks them about pain or dysfunction in other areas, and sometimes she’s found that after treating a patient’s lumbar spine, his groin pain, rectal pressure, or urine flow may also be affected. “Oftentimes a male patient doesn’t associate back pain and changes in urine flow,” says Lowery. “They’ve just never associated that before.” For this problem, find a PT specializing in pelvic therapy.

Original Article by Men's Health

Lower Back Ache? Be Active and Wait It Out, New Guidelines Say

Tue, 14 Feb 2017 19:26:10 GMT

Dr. James Weinstein, a back pain specialist and chief executive of Dartmouth-Hitchcock Health System, has some advice for most people with lower back pain: Take two aspirin and don’t call me in the morning.

On Monday, the American College of Physicians published updated guidelines that say much the same. In making the new recommendations for the treatment of most people with lower back pain, the group is bucking what many doctors do and changing its previous guidelines, which called for medication as first-line therapy.

Dr. Nitin Damle, president of the group’s board of regents and a practicing internist, said pills, even over-the-counter pain relievers and anti-inflammatories, should not be the first choice. “We need to look at therapies that are nonpharmacological first,” he said. “That is a change.”

The recommendations come as the United States is struggling with an epidemic of opioid addiction that often begins with a simple prescription for ailments like back pain. In recent years, a number of states have enacted measures aimed at curbing prescription painkillers. The problem has also led many doctors around the country to reassess prescribing practices.

The group did not address surgery. Its focus was on noninvasive treatment.

The new guidelines said that doctors should avoid prescribing opioid painkillers for relief of back pain and suggested that before patients try anti-inflammatories or muscle relaxants, they should try alternative therapies like exercise, acupuncture, massage therapy or yoga. Doctors should reassure their patients that they will get better no matter what treatment they try, the group said. The guidelines also said that steroid injections were not helpful, and neither was acetaminophen, like Tylenol, although other over-the-counter pain relievers like aspirin, naproxen or ibuprofen could provide some relief.

Dr. Weinstein, who was not an author of the guidelines, said patients have to stay active and wait it out. “Back pain has a natural course that does not require intervention,” he said.

In fact, for most of the people with acute back pain — defined as present for four weeks or less that does not radiate down the leg — there is no need to see a doctor at all, said Dr. Rick Deyo, a spine researcher and professor at the Oregon Health and Science University in Portland, Ore., and an author of the new guidelines.

“For acute back pain, the analogy is to the common cold,” Dr. Deyo said. “It is very common and very annoying when it happens. But most of the time it will not result in anything major or serious. ”

Even those with chronic back pain — lasting at least 12 weeks — should start with nonpharmacological treatments, the guidelines say. If patients still want medication, they can try over-the-counter drugs like ibuprofen or aspirin.

Scans, like an M.R.I., for diagnosis are worse than useless for back pain patients, members of the group said in telephone interviews. The results can be misleading, showing what look like abnormalities that actually are not related to the pain.

Measures that help patients get back to their usual routines can help along the way, as Sommer Kleweno Walley, 43, of Seattle, can attest. Last spring, she slipped on the stairs in her house and fell down hard, on her back.

“After a couple of hours I could barely walk,” she said. “I was in real pain.”

She saw a physical therapist, but the pain persisted. Eleven days later, she showed up at the office of Dr. Christopher J. Standaert, a spine specialist at the University of Washington and Harborview Medical Center. She expected to receive an M.R.I., at least, and maybe a drug for pain.

But Dr. Standaert told her an M.R.I. would not make any difference in her diagnosis or recovery and that the main thing was to keep active. She ended up getting anti-inflammatory medication and doing physical therapy. A few months later, her back stopped hurting.

It is surprising, some experts in back pain say, how often patients are helped by treatments that are not medical, even by a placebo that patients are told at the start is really a placebo.

Dr. Standaert cited a study in which patients with chronic low back pain were offered a placebo, and were told it was a placebo, along with their usual treatment — often an anti-inflammatory drug like ibuprofen or naproxen. Or, the patients remained with their usual treatment alone.

Those taking the placebo reported less pain and disability than those in the control group who did not take it. The placebo effect, although modest, was about the same as the effect in studies testing nonpharmacological treatments for back pain like acupuncture, massage or chiropractic manipulations.

Many people with chronic back pain tend to shut down, avoiding their usual activities, afraid of making things worse, Dr. Standaert said. Helping them is not a matter of prescribing drugs but rather teaching them to set goals and work toward returning to an active life, even if they still have pain.

“They have to believe their life can get better,” Dr. Standaert said. “They have to believe they can get to a better state.”

The question is: Will the new guidelines be adopted?

“Patients are looking for a cure,” said Dr. Steven J. Atlas, a back pain specialist at Massachusetts General Hospital, who wrote an editorial accompanying the article on the new recommendations. “The guidelines are for managing pain.”

Added to the problem are the incentives that push doctors and patients toward medications, scans and injections, Dr. Deyo said. “There is marketing from professional organizations and from industry,” he said. “‘We have the cure. You can expect to be cured. You can expect to be pain free.’”

Medical insurance also contributes to the treatment problem, back experts say, because it does not pay for remedies like mindfulness training or chiropractic manipulations which, Dr. Deyo added, “are not cheap.”

Even if doctors want to recommend such treatments, there is no easy referral system, Dr. Atlas said.

“It is much easier at Mass General to get a shot than to get a mind-body or cognitive behavioral therapy,” he added.

Dr. Weinstein has a prescription: “What we need to do is to stop medicalizing symptoms,” he said. Pills are not going to make people better and as for other treatments, he said, “yoga and tai chi, all those things are wonderful, but why not just go back to your normal activities?”

“I know your back hurts, but go run, be active, instead of taking a pill.”

Original Article by The New York Times

Is ice useful for acute injuries and does it reduce swelling?

Sun, 12 Feb 2017 19:23:10 GMT

Cryotherapy is a fancy word for the non-fancy practice of “putting ice on someone”. We often think about ice decreasing tissue damage, swelling and pain after injury, but does it actually achieve this? Is ice useful in acute injuries? If it is, how long should ice be applied? Should you really eat the frozen peas or chicken nuggets you used to ice your ankle? All these questions and more (or less) are answered here from the latest research on ice (see below for references).

Does ice application reduce swelling?

Ice application reduces the tissue temperature, which decreases cell metabolism in the area surrounding the injury, and decreases the amount of secondary damage in the tissue surrounding the injury. Animal studies demonstrate a significant decrease in cell metabolism when tissue temperature is lowered to 5 to 15 degrees.

There is level 2 evidence that ice DOES NOT reduce swelling .

The main effect of ice is to decrease nerve conduction velocity, thereby reducing pain from surface tissues. This allows your patient to perform their exercises and mobilise the area, which has a secondary effect of reducing swelling.

What is the best way to apply ice?

Not all ice packs are created equal. For decreased nerve conduction velocity, we are trying to achieve a tissue temperature of 10 degrees.

Frozen peas or gel packs help yourself and your patients to avoid the mess of cleaning up slippery pools of water all over the floor, which is a wonderful thing. Is it all good news on the frozen peas front though?

Crushed ice will achieve our goal skin temperature within 5 minutes, however other types of icing eg gel packs, frozen peas do not get the skin temperature lower than 13 degrees, which unfortunately is not low enough to have an adequate effect on nerve conduction velocity.

Therefore the best way to apply ice is crushed ice in a plastic bag applied directly to the skin, followed by quickly getting someone nearby to mop up the mess you have just created.

How long should we apply ice?

We have all probably used or recommended at one point in time the application of ice for 20 minutes on every hour, or 20 minutes on/20 minutes off.

Using crushed ice, our skin temperature can be reduced to our goal temperature within 5 minutes. If the goal is to reduce nerve conduction velocity and pain, and allow performance of exercise/mobility, this is enough.

If you are trying to achieve a decrease in tissue temperature at the injury site, the depth of the injured tissue and the amount of bodyfat the patient has are also factors in the length of time that ice is applied.

If you have an injured athlete that is very lean, with an injury close to the surface eg lateral ankle ligament injury, you may achieve this with shorter periods of ice. If you have a patient that has a deeper injury eg within the hamstring muscle belly, and has some fat overlying the area, it will require much longer application of ice to reduce tissue temperature, and you may not even be able to reduce the temperature of your targeted tissue at all. 20 minutes of ice application in this instance is unlikely to be enough.

Should we use padding or towels with ice application?

Padding is normally used to protect the skin from frostbite and ice injury. In the 35 studies that have applied ice directly to the skin, there have been no recorded skin injuries in clinical application. The only injuries have occurred are with application for 60 minutes at a time or if the patient has fallen asleep.

Before applying ice, as with all treatments, you need to check the patient does not have any contraindications or precautions to ice application eg allergy to cold.

If crushed ice is applied directly to the skin, it is not comfortable, but it is very effective. If it is applied over bandages or dry towels, icing is ineffective.

Check the skin for adverse or allergic reaction after the first minute, and every five minutes.

Contraindications and precautions to ice

Contraindications to ice therapy include:

Active deep vein thrombosis or thrombophlebitis
Areas near a chronic wound
Cold hypersensitivity eg Raynaud’s, cryoglobulinema, hemoglobulinemia
Cold urticaria (cold allergy or hypersensitivity)
Impaired circulation
Over regenerating nerves
Tissues affected by tuberculosis
Haemorrhaging tissue
Untreated haemorrhagic disorders Areas with impaired circulation

Precautions to ice therapy include:

People with cardiac failure
People with hypertension
Areas of impaired sensation that prevent people form giving accurate and timely feedback
Infected tissues
Damaged or at-risk skin

References

Algafly, A. A., & George, K. P. (2007). The effect of cryotherapy on nerve conduction velocity, pain threshold and pain tolerance. Br J Sports Med, 41(6), 365-9; discussion 369. doi:10.1136/bjsm.2006.031237

Bleakley, C. (2004). The Use of Ice in the Treatment of Acute Soft-Tissue Injury: A Systematic Review of Randomized Controlled Trials. American Journal of Sports Medicine, 32(1), 251-261. doi:10.1177/0363546503260757

Bleakley, C. M., McDonough, S. M., MacAuley, D. C., & Bjordal, J. (2006). Cryotherapy for acute ankle sprains: a randomised controlled study of two different icing protocols. Br J Sports Med, 40(8), 700-5; discussion 705. doi:10.1136/bjsm.2006.025932

Bleakley, C. M., O’Connor, S. R., Tully, M. A., Rocke, L. G., Macauley, D. C., Bradbury, I., . . . McDonough, S. M. (2010). Effect of accelerated rehabilitation on function after ankle sprain: randomised controlled trial. BMJ, 340, c1964. doi:10.1136/bmj.c1964

Ewell, M., Griffin, C., & Hull, J. (2014). The use of focal knee joint cryotherapy to improve functional outcomes after total knee arthroplasty: review article. PM R, 6(8), 729-738. doi:10.1016/j.pmrj.2014.02.004

Kerkhoffs, G. M., van den Bekerom, M., Elders, L. A., van Beek, P. A., Hullegie, W. A., Bloemers, G. M., . . . de Bie, R. A. (2012). Diagnosis, treatment and prevention of ankle sprains: an evidence-based clinical guideline. Br J Sports Med, 46(12), 854-860. doi:10.1136/bjsports-2011-090490

Malanga, G. A., Yan, N., & Stark, J. (2015). Mechanisms and efficacy of heat and cold therapies for musculoskeletal injury. Postgrad Med, 127(1), 57-65. Retrieved from http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&dopt=Citation&list_uids=25526231

Mitchell, A. C., & Thain, P. (2011). The Effect of Intermittent Ice Application on Dynamic Postural Control. The Journal of Strength & Conditioning Research, 25, S62-S63. Retrieved from http://journals.lww.com/nsca-jscr/Abstract/2011/03001/The_Effect_of_Intermittent_Ice_Application_on.98.aspx

Prado, M. P., Mendes, A. A., Amodio, D. T., Camanho, G. L., Smyth, N. A., & Fernandes, T. D. (2014). A comparative, prospective, and randomized study of two conservative treatment protocols for first-episode lateral ankle ligament injuries. Foot Ankle Int, 35(3), 201-206. doi:10.1177/1071100713519776

Williams, E. E., Miller III, S. J., Sebastianelli, W. J., & Vairo, G. L. (2013). ORIGINAL RESEARCH. COMPARATIVE IMMEDIATE FUNCTIONAL OUTCOMES AMONG CRYOTHERAPEUTIC INTERVENTIONS AT THE ANKLE. International journal of sports physical therapy, 8(6), 828-837.

Original Article By Clinic Edge

Study Reveals How to Predict Success of Cervical Traction Exercise

Fri, 05 Jul 2013 18:03:30 GMT

Patients who suffer from back and neck injuries may need to undergo several different types of corrective care exercises, many of which might not have the positive results patients are seeking. While medical professionals may utilize a trial-and-error approach to these corrective care exercises, a new study reveals that physical therapists may be able to use a clinical prediction rule (CPR) to determine which patients are most likely to benefit from cervical traction and exercise. Researchers suggest that this CPR will make it much easier for clinicians to design effective exercise treatments that could have a positive impact on patients suffering from neck pain.

In a study released by the Brooke Army Medical Center at Fort Sam Houston, Texas, eighty patients who suffered from neck pain received a standard examination and then underwent six sessions of cervical traction and strengthening exercises over the course of three weeks (sessions were held twice weekly). At the end of the study, patients were asked to assess their perceived recovery. Out of sixty-eight patients, 30 were reported to have a successful outcome, in which they reported their neck pain to be “a great deal better” or “a very great deal better.”

Throughout the study, researchers carefully examined patients to determine an ideal CPR assessment. The study concluded that clinicians could predict which patients will experience positive benefits from cervical traction and exercises via the five following variables:

Patients reported peripheralization with lower cervical spine mobility testing;
Patients demonstrated positive shoulder abduction;
Patients were 55 years or older in age;
Patients demonstrated positive upper limb tension tests; and
Patients demonstrated positive neck distraction tests.

Using these five variables, clinicians can help determine if patients could potentially experience positive therapeutic outcomes associated with cervical traction and related neck exercises. Additionally, researchers concluded that having at least three out of the five CPR variables increased the likelihood of success from cervical traction from 44 to 79.2%. Patients who demonstrated four out of five CPR variables have a likelihood of success from cervical traction increase to 94.8%.

While several studies need to be conducted to strengthen the arguments of this new CPR model, the conclusions have successfully demonstrated that clinicians can predict with increasing success which patients could benefit the most from cervical traction and other related exercises.

As reported in Volume 38, Number 4, pp 300–307 of Spine.

Is Surgery Necessary for a Meniscal Tear and Osteoarthritis?

Fri, 21 Jun 2013 18:00:11 GMT

Osteoarthritis is one of the most common knee conditions, with an estimated 9 million sufferers in the United States alone. In addition to this degenerative disease, meniscal tears are quite common in older adults. The meniscus – which cushions both the outer and inner edges of the knee – gets worn over time and significant use. Therefore, meniscal tears are quite common in older adults, especially those who suffer from osteoarthritis.

Osteoarthritis patients who’ve suffered a meniscal tear often undergo corrective surgery, followed by a physical therapy program for rehabilitation. However, some clinicians argue that patients can experience the same benefits by undergoing corrective physical therapy without the need for surgery.

Researchers from Brigham and Women’s Hospital, Washington University and other orthopedic centers decided to conduct a study with the aim of demonstrating if patients who received just physical therapy were able to function as well as patients who opted for surgery and post-operative physical therapy. Researchers conducted a randomized and controlled trial that involved patients over 45 years of age with a meniscal tear and mild-to-moderate osteoarthritis. All 351 patients were randomly assigned to two groups: one group consisted of surgery and post-operative physical therapy, while the other group opted for physical therapy alone.

At the six month mark, researchers concluded that there was little difference in physical function outcomes between patients in the first group and patients in the second group. However, the study reveals an interesting point at the 12-month mark, when researchers find that 30% of patients who were assigned to physical therapy alone had to undergo surgery. This interesting study may reveal that while physical therapy can provide short-term relief from meniscal tears and osteoarthritis, patients might require surgery in order to enjoy long-term improvements in their physical function outcomes.

So what does this mean for clinicians? Quite simply, a combination of surgery and physical therapy might provide the best solution – both short-term and long-term – for patients who have a meniscal tear and mild-to-moderate osteoarthritis. This will need to be at the clinician and patient’s discretion, as the study did underscore how 70% of physical therapy-only patients did not need surgery at the 12-month mark. However, the study is successful in pointing out that for many patients, surgery is absolutely necessary to long-term healing and positive physical function outcomes.

As reported in the March 2013 issue of The New England Journal of Medicine.

Determining an Athlete’s Return to Sports After Ankle Injury

Tue, 04 Jun 2013 17:58:31 GMT

The ankle is one of the most fragile parts of the body; therefore, it’s no surprise that many major sports injuries revolve around the ankle. Ankle sprain has accounted for 76.7% of injuries, which is followed at a distant second by fractures (16.3%). Sports like basketball and soccer have the highest risk of ankle injuries, as these sports can place significant stress on the ankle. It’s estimated that when an ankle injury occurs, the chance of re-spraining the ankle increases by a whopping 80%. Therefore, determining an athlete’s return to sports after ankle injury is a critical decision that many clinicians must make.

Fortunately, there is a barrage of tests that can help a clinician determine when an athlete is ready to return to sports after an ankle injury. In a recent journal article published in the American Orthopedic Society for Sports Medicine, researchers outlined which parameters must be examined – both physical and psychological – in order for a clinician to decide if an athlete is ready to return to sports. Researchers argued that a current lack of evidence-based guidelines make it difficult for clinicians to determine with confidence when an athlete can return to the game.

After researching several tests via primary literature searches, researchers concluded that clinicians could utilize the following tests to determine readiness:

The dorsiflexion lunge test;
The star excursion balance test;
The agility T-test; and
Sargent/vertical jump test.

These physical functional tests play a crucial role in determining an athlete’s readiness because it assesses a range of critical motions, including motion, balance, proprioception, agility and strength. Researchers argue that these indicators offer the best demonstration of an athlete’s ability to play on the court without increasing his or her risk of re-sprain or re-injury.

Researchers also point out that clinicians should prioritize psychological evaluations as much are primary functional ones. Trained athletes who make their living via physical activities may be frustrated by the amount of recovery and therapy that’s involved in healing an ankle injury. Therefore, clinicians should ensure that athletes truly understand the degree of rehabilitation that must occur before an athlete should return to their sports of choice.

As reported in the October 2012 of American Orthopedic Society for Sports Medicine.

What Is Osteoarthritis?

Thu, 09 May 2013 17:49:08 GMT

What Is Osteoarthritis?

Osteoarthritis is the most common type of arthritis. People usually have joint pain and stiffness. Unlike rheumatoid arthritis, it does not affect skin tissue, the lungs, eyes, or blood vessels.

In osteoarthritis, cartilage-the hard, slippery tissue that protects the ends of bones where they meet to form a joint-wears away. The bones rub together, causing pain, swelling, and loss of motion. Over time, the joint also may lose its normal shape. Bone spurs-small deposits of bone-may grow on the edges of the joint. Also, bits of bone or cartilage can break off inside, causing more pain and damage.

Where does osteoarthritis occur?

Hands - Osteoarthritis of the hands seems to run in families. Women are more likely than men to have hand involvement. For most, it develops after menopause. Small, bony knobs may appear on the end joints (those closest to the nails) of the fingers. Fingers can become enlarged and gnarled, and may ache or be stiff and numb. The base of the thumb joint also is commonly affected.

Knees - Symptoms include stiffness, swelling, and pain. This makes it hard to walk, climb, and get in and out of chairs and bathtubs.

Hips - There is pain and stiffness of the joint itself. But sometimes pain is felt in the groin, inner thigh, buttocks, or even the knees. Osteoarthritis of the hip may limit moving and bending. This can make dressing or other daily activities a challenge.

Spine - There is stiffness and pain in the neck or lower back. In some cases, arthritis-related changes in the spine can put pressure on the nerves where they exit the spinal column. This results in weakness, tingling, or numbness of the arms and legs. In severe cases, bladder and bowel function can be affected.

Joints allow movement between the bones and absorb the shock from walking or other repetitive motion. Joints are made up of:

Cartilage . A hard, slippery coating on the end of each bone.

Joint capsule . A tough membrane that encloses all the bones and other joint parts.

Synovium (sin-O-vee-um) . A thin membrane inside the joint capsule that secretes synovial fluid.

Synovial fluid . A fluid that lubricates the joint and keeps the cartilage smooth and healthy.

Ligaments, tendons, and muscles . Tissues that surround the bones and joints, a llowing the joints to bend and move. Ligaments are tough, cord-like tissues that connect one bone to another. Tendons are tough fibers that connect muscles to bones. Muscles are bundles of specialized cells that, when stimulated by nerves, either relax or contract to produce movement.

Warning Signs of Osteoarthritis

Pain and stiffness in a joint after getting out of bed or sitting for long.
Swelling in one or more joints, especially those at the ends of the fingers (closest to the nail), thumbs, neck, lower back, knees, and hips.
Crunching feeling or the sound of bone rubbing on bone
Osteoarthritis may progress quickly, but in most people it develops gradually. It is relatively mild and interferes little with daily life in some people. Others have significant pain and disability.
If you feel hot or your skin turns red, or if your joint pain is accompanied by a rash, fevers, or other symptoms, you probably do not have osteoarthritis. Check with your health provider about possible other causes, such as rheumatoid arthritis.

Diagnosis

A combination of the following methods are used to diagnose osteoarthritis:

Clinical history - You will be asked when the condition started and how your symptoms have changed since. You will also describe any other medical problems you or your family may have, and any medications being taken. This helps your doctor make a diagnosis and understand the disease’s impact on you.

Physical examination - Your doctor checks your strength, reflexes, and general health. She or he also examines bothersome joints and observes your ability to walk, bend, and carry out daily activities, such as dressing.

X rays - X-rays will help determine the form of arthritis and how much damage there is, including cartilage loss, bone damage, and bone spurs.

Magnetic resonance imaging - Magnetic resonance imaging (MRI) provides high-resolution computerized images of internal body tissues. It is used if there is pain, X-rays don’t show much, or there is damage to other joint tissues.

Other tests - Your doctor may order blood tests to rule out other causes of symptoms. Fluid may also be drawn from the joint for microscopic examination to determine whether the pain is from a bacterial infection or uric acid crystals, indicating gout.

Treatment

Doctors often combine treatments to fit a patient’s needs, lifestyle, and health. Osteoarthritis treatment has four main goals: Improve joint function, keep a healthy body weight, control pain, and achieve a healthy lifestyle. Treatment plans can involve:

Exercise - Research shows that exercise can improve mood and outlook, decrease pain, increase flexibility, strengthen the heart and improve blood flow, maintain weight, and promote general physical fitness. Your doctor and/or physical therapist can recommend the exercises best for you.

Weight control - Weight loss can reduce stress on weight-bearing joints, limit further injury, and increase mobility. A healthy diet and regular exercise help reduce weight. A dietitian can help you develop healthy eating habits.

Rest and relief from stress on joints - Learn to recognize the body’s signals, and know when to stop or slow down. Regularly scheduled rest prevents pain from overexertion. Proper sleep is important for managing arthritis pain. If you have trouble sleeping, relaxation techniques, stress reduction, and biofeedback can help.

Nondrug pain relief and alternative therapies - You may find relief from:

Heat or cold (or a combination of both). Heat-with warm towels, hot packs, or warm bath or shower-can increase blood flow and ease pain and stiffness. Cold packs (bags of ice or frozen vegetables wrapped in a towel) can reduce inflammation, relieving pain or soreness.
Massage uses light stroking and/or kneading of the muscles to increase blood flow and warm the stressed joint.
Complementary and alternative therapies-Some people have found relief from such therapies as acupuncture. A large study supported by the National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS) and the National Center for Complementary and Alternative Medicine (NCCAM) showed that acupuncture can relieve pain and improve function in knee osteoarthritis.
Nutritional supplements-such as glucosamine and chondroitin sulfate have been reported to improve osteoarthritis symptoms in some people.

Medications and Surgery

When selecting medicines, your doctor will consider the intensity of pain, potential side effects of the medication, your medical history, and other medications you are taking. By working together, you and she or he can find the medication that best relieves your pain with the least risk of side effects.

For many people, surgery helps relieve the pain and disability of osteoarthritis. You may have surgery to:

remove loose pieces of bone and cartilage (arthroscopy)
reposition bones (osteotomy)
resurface bones (joint resurfacing).

Surgeons also may replace affected joints with artificial ones called prostheses. These can last up to 15 years or longer. The surgeon chooses the prosthesis according to the patient’s weight, sex, age, activity level, and other medical conditions.

After surgery and rehabilitation, the patient typically finds it easier to move and experiences a significant decrease in pain.

Arthritis Pain Got You Feeling Out of Joint?

Mon, 22 Apr 2013 17:42:02 GMT

As many people begin to age they may start to feel some stiffness and pain in their joints. This typically happens around the ages of 45 to 50, and it’s referred to as arthritis. As one of the most common diseases there is, it happens to not only older people but can happen to anyone at any age.

In recent years scientists have been learning a great deal about arthritis, which has helped us understand the condition, as well provide new treatments for it. Arthritis means joint (arthr) and itis (inflammation). It comes in multiple forms, can’t always be seen, and has a variety of symptoms, as well as treatments. The most common type of the disease is osteoarthritis, which follows an injury that has taken place at a joint.

Osteoarthritis happens when you have had an injury, such as to your knee. Perhaps you played a sport or had an accident and had an injury. Years later you could end up with osteoarthritis as a result of the prior injury. It tends to happen to women more than men and usually as one gets older.

There are some risk factors that you can focus on that can help you reduce your chances of this happening. For starters, maintaining a healthy weight is one of them. It is important to maintain healthy weight to keep osteoarthritis at bay.

There are multiple treatments available, including hands-on manual therapy, therapeutic exercise, and aerobic exercise that can help and hinder your progress, as well as prescription and over-the-counter medication options. Options range from blocking pain to surgeries for the most severe cases.

Gout is another common form of arthritis, which affects the big toe, as well as other joints. This happens because there is a build up of needle-like crystals that build up in the joints. For those with this condition, it is important that they avoid such foods as meat gravy, liver, beef, and anchovies, because they contain purines, which contribute to the crystal formation, and can bring on an attack of gout. Additionally, being overweight, drinking alcohol, and some medications can make it worse.

A third type of arthritis is called rheumatoid arthritis, which can affect the whole body, rather than particular joints like the first two types. Rheumatoid arthritis happens when your immune system mistakenly attacks your joints. It creates swelling, pain, stiffness, and people lose the functionality of bones and joints, usually those in their feet and hands. It can also affect internal organs, and leave people feeling sick or tired. There are medications available to help control the pain and inflammation and physical therapy can help maintain or recovery strength and function.

A doctor can perform tests to determine if you have arthritis and if so, what type you have. Meanwhile, researchers continue to explore the disease and new treatments. Genes, they have found, play a prominent role in many types. Additional risk factors are being explored, such as heavy metals in the environment, job-related exposures, and others.

If you feel you have joint pain you can discuss it with one of our physical therapists or your doctor so that it can be addressed. It is better to catch it right away rather than let it go on. Conservative care is the first line of intervention in most cases and the sooner you start treatment the better.

About Hip Replacement Surgery

Mon, 22 Apr 2013 17:08:05 GMT

You may feel younger than ever – but your hips might indicate otherwise. You want to live an active lifestyle, not remain sitting indoors on the couch wishing you could engage in the physical activities you love.

If this sounds familiar to you, you might be considering a hip replacement. But perhaps you’re a little wary about what the process involves. Maybe you’re worried about undergoing an invasive surgery, or you’re concerned about what the entire process entails.

You’re in luck – because this article will detail exactly what you need to know about what’s involved in getting a hip replacement. Whether this is your first time looking into a hip replacement surgery or the night before your big procedure, here’s everything you need to know about hip replacements, and what you can expect from the process.

What is a Hip Replacement, and Why Do I Need It?

To put it simply, a hip replacement is an operation that involves replacing the ailing hip joint with an artificial one. There are many reasons why the hip joint can become damaged, including injury from physical activities, bone tumors, degenerative diseases, and the natural aging process, among others.

One of the biggest reasons why people get their hips replaced is due to osteoarthritis, which is a degenerative disease that afflicts the cartilage that connects the two ends of the hip bones to the joint. When the cartilage breaks down, the hip bones begin to rub together, which causes a significant amount of pain and discomfort.

Another common reason why people need hip replacements includes rheumatoid arthritis, which is a disease that makes the body’s immune system attack the body’s joints. When this occurs, the besieged joint becomes swollen, painful, and stiff.

If you’re suffering from any of these diseases or conditions, and they’re interfering with the quality of your life, you might want to consider undergoing a hip replacement surgery.

What You Need to Know About Hip Replacements

The decision to get a hip replacement should not be taken lightly. You should carefully consult with your doctor to determine how a hip replacement will improve the quality of your life. Many factors can prohibit your ability to undergo the surgery, including the quality of your health. Therefore, be sure to be open with your doctor about your medical history, as this can be fundamental to your decision about undergoing hip replacement surgery.

If you’re still considering hip replacement surgery, be sure to talk to your family as well as your doctor to determine if it’s the right decision for you.

Staying Fit Booklet Offers Helpful Tips

Wed, 13 Mar 2013 15:25:38 GMT

Before you know it Spring will be here. It will be time to get back outside and get moving. But don’t think that to get moving means you need to have expensive gym memberships or fancy equipment. In fact, according to the National Institutes of Health, it’s just the opposite!

The NIH is offering a booklet that demonstrates what it is that you can do to easily get, and stay, healthy, just by using the things you that you already have around you. This is great news for anyone who wants to get healthy and fit but doesn’t want to break the bank trying to help make it happen.

The publication is 8 pages long and is titled “The World Around You: Use What You Have to Stay Healthy and Fit.” It offers real-life suggestions and tips covering such topics as eating better and being more physically active. Following this booklet, try a variety of activities and see which ones fit your lifestyle and preferences, and then stick with those activities.

When it comes to getting active, try finding someone to pair up with and take a walk. This can be done around the block, by walking with a friend, at the local school track, or even inside the mall if it’s still too chilly to be outdoors. Nutritionally, add in some frozen or canned vegetables to your soups, rice, or pasta dishes. This is a great way to help you get more vegetables into your diet.

Be sure to set some healthy goals that you would like to achieve, and then work toward achieving them, tracking your progress along the way. By adding in these activities and striving maintain a healthy weight, you may be able to help protect your body against, or delay the onset of, certain health problems, such as diabetes.

You can find the 8-page healthy living tips booklet at The National Institute of Diabetes and Digestive and Kidney Diseases .