CACC-PT

Headaches affect 47% of the world’s population. They are described by the type and location of pain in the head. Many headaches are harmless and resolve on their own. However, frequent moderate to severe headaches can impact your ability to do daily activities and affect quality of life.

Different types of headaches include:

• Tension.
• Cervicogenic or neck muscle-related.
• Migraine.
• Secondary headaches from an underlying condition, such as a fever or infectious disease, or sinus disorder. In rare cases, a tumor or more serious illness.
• Unspecified headaches.

A physical therapist will perform a full examination to diagnose the type of headache. Based on their findings, they will develop the most effective treatment plan.

Physical therapy has been proven to:

• Decrease or resolve the intensity, frequency, and duration of headaches.
• Decrease medication use.
• Improve function and mobility.
• Improve ease of motion in the neck.
• Improve quality of life.
• A physical therapist treatment plan for headaches may include:

1. Manual therapy

Proven hands-on techniques can:

• Relieve joint and muscle stiffness.
• Increase mobility of the head and neck.
• Decrease muscle tension and spasms.
• Improve muscle performance.
• Some physical therapists also provide dry needling for certain types of headaches.

2. Exercise

Research has shown that various types of exercises can:

• Decrease pain.
• Improve endurance.
• Decrease inflammation.
• Promote overall healing.
• In addition to prescribed exercises, customized home-exercise programs are an essential part of the treatment plan.

3. Education

Educating patients has been to be helpful in lessening the severity and/or frequency of headaches. A physical therapist can teach you how to identify your specific triggers (such as diet, sleep, movement/postural habits, stressors, hydration). They also can teach how to help alleviate symptoms through a wide variety of relaxation techniques.

Find a PT at a location near you.

Article courtesy of APTA.

Keeping up with physical therapy during the summer months can be tough. There are so many other things we have going on, vacations, parties, travel, outdoor activities, sports and more. But if you are currently in PT, there is an important reason why you are here.

That’s why we’re going to give you our best tips to help you keep your schedule on track.

PLAN

Some of what makes the summer months challenging is planning around your schedule and other important obligations. To work through this, we advise planning ahead.

We’re not just talking about appointments on your calendar, either (although those are important). Here are some things to think about planning ahead:

Your PT appointments

Your schedule is busy during the summer, and so is your PT’s. Plan and schedule your appointments in advance. You’ll get the times and days that work best for you, and you’ll already have your PT appointments in your calendar to plan other things around.

Your exercise

Hopefully, you have a regular time to exercise. With schedule changes that come in the summer and with children being out of school, your schedule may change. Think about when you’re going to exercise ahead of time and you’ll stay consistent.

Your diet

Healthy eating often gets out last when you are busy with other obligations. Putting low quality fuel into your body won’t help you feel better. Think about planning what you’re going to eat ahead of time. We’re not saying to skip every summer treat offered to you, but maybe think about which ones you really need to have, and which ones you can skip in advance. It makes saying “no thanks” to tempting foods easier.

We’re realistic. We understand that life isn’t the same during the holidays as it is during the rest of the year. That’s part of what makes this time of year special! With that in mind, our next set of tips focuses on making modifications to help you get through the holidays successfully.

Your PT Plan

Even when you planned your PT appointments out well in advance, you might have run into some challenges that arise. Talk to your therapist about how you might be able to modify your plan of care through the summer to make it all work. Maybe you’re going to PT three times a week and now you can only come twice a week for a week or two. If you can share this in advance with your PT, you can work together to come up with the best plan possible.

Your exercise

Exercise is so important that it made our list twice. Now that you know when you’ll exercise, you might have to modify your routine to make it fit. Again, we recommend talking with your PT to see what you can do. Maybe your home exercise program can be modified so you can do everything in the kitchen during downtime when cooking. Maybe you can reduce the number of exercises to focus on maintaining the gains you’ve made until things settle down.

Your schedule

In your planning in advance (see how important it is?) you might have found that your normal routine wasn’t going to work. If your PT appointments or exercise time is usually right after work and you’ve now got commitments, maybe you can move them to the morning before work. Be flexible and consider temporarily modifying your schedule and your routine to make it work better during the summer. You can always go back to your previous routine after.

The summer is a fun and exciting time of year, but keeping up with your health and your physical therapy is so important to your overall wellbeing. With some planning and flexibility, you can stay healthy, survive the summer months and move into the fall feeling your best!

May is national arthritis month. Arthritis may seem relatively benign – everyone knows someone who has arthritis. But here are some numbers that help put the problem of arthritis into perspective:

• Arthritis is the leading cause of disability.
• Arthritis affects 1 in 5 adults and 300,000 children
• 1/3 of working-age people with arthritis have some kind of limitation in their ability to work
  Arthritis costs $156 billion each year in medical expenses and lost wages
• Nearly 1 million hospitalizations happen each year due to arthritis

It’s a serious condition, and a serious problem. The good news is that physical therapy is one of the most effective treatments for arthritis.

The Benefits of Physical Therapy for Managing Arthritis Symptoms
Arthritis comes in 2 forms: osteoarthritis and rheumatoid arthritis. Osteoarthritis occurs because of wear and tear on the joints over time. Rheumatoid arthritis is an inflammatory, autoimmune disease. It occurs because of the immune system attacking the joint lining. Physical therapy can reduce joint pain, improve mobility, and help to prevent further damage to the joints. Using individualized exercises, physical therapists help people manage their condition and reduce discomfort. Physical therapists often combine advice on lifestyle modifications with exercise to maximize improvement. Let’s look at the types of exercise that can help manage arthritis symptoms next.

RANGE OF MOTION EXERCISES
These gently move affected joints through their entire range of motion. This can help reduce stiffness and improve mobility. Examples would include things like gentle stretching, tai chi, or gentle yoga.

AEROBIC EXERCISE
Aerobic exercise creates repeated motion, moving the synovial fluid in the joints. It also increases blood flow and releases endorphins which reduce pain. Aerobic exercise also helps to control weight. Weight loss is proven to reduce the stress on your joints, which can reduce pain. Aerobic exercise for people with arthritis should be low impact. This would include things like walking, cycling, or swimming.

STRENGTH TRAINING
Strength training is an important part of managing arthritis. It decreases pain, improves strength, and function. Stronger muscles around the affected joints provide better support and protection.

AQUATIC EXERCISE
Exercising in a therapeutic pool can be a great way for people with arthritis to get started. The buoyancy of the water helps to relieve some of the body’s pressure on the joints. The water pressure also provides compression on the joints. This offers some stability and pain relief. The movement of your body through the water creates resistance for your muscles. This allows them to get stronger in a protective environment.

EDUCATION
Besides designing a custom exercise program, a physical therapist will educate people with arthritis on lifestyle modifications to help mange their symptoms. Some suggestions might include weight loss, getting enough sleep, eating a healthy diet, and managing stress. A PT can also modify daily activities to help protect joints affected by arthritis. This can slow down or prevent progression of symptoms.

Physical therapy is a safe and effective treatment for arthritis. Current clinical guidelines for treating arthritis include strong recommendations for exercise and other physical therapy treatments. If you’re one of the 53 million Americans with arthritis, give your PT a call. They’re a great provider to help you reduce pain, manage your symptoms, and move better.

References:

Research (peer-reviewed)
Knee osteoarthritis: key treatments and implications for physical therapy- https://www.sciencedirect.com/science/article/abs/pii/S1413355520302434
Osteoarthritis Management: Updated Guidelines from the American College of Rheumatology and Arthritis Foundation – https://www.aafp.org/pubs/afp/issues/2021/0115/p120.html
Physical therapy for patients with knee and hip osteoarthritis: supervised, active treatment is current best practice – https://sport-physiotherapie-halle41.ch/wp-content/uploads/2021/03/9-Physical-therapy-for-patients-with-knee-and-hip-osteoarthritis-2019.pdf
Articles and Content
May Is National Arthritis Awareness Month – News
Benefits of Exercise for Osteoarthritis | Arthritis FoundationHow Can Physical Therapy Help to Avoid Surgery? – Tucson Orthopaedic Institute

Getting out into nature is a great way to get exercise, lower your stress levels, and get your daily dose of vitamin D! If you are considering going hiking this autumn to see the leaves near you or just to explore your area before it gets colder here are some things to keep in mind before hitting the trail.

1. Calculate the time it will take you to hike the trail both to the end and back. The average person travels about 3 mph. With every 1000 feet of elevation,it takes a person about 30 minutes to hike add or subtract 10 minutes per 1000 feet. Make sure to give yourself time for breaks and sightseeing.

2.Make sure someone knows where you are going and when you should be back. Safety is a top priority if you are going hiking, especially alone.

3. Be aware of your surroundings. Try to avoid wandering off the marked trails,especially if you are not familiar with the area. If you are at a major junction in the trail, take note of it for your return trip. Even turning around every so often to familiarize yourself with the view for the return trip down.

4. Bring water and snacks for your hike! Staying hydrated and keeping a snack on hand is a great idea especially if you are heading out on a longer hike to make sure you stay hydrated and energized.
Make sure to pick a trail that is equal to your experience level and be sure to watch where you step. If possible bringing a first aid kit is always a great idea.

5. Stretch before you start your hike to avoid injuries. Taking a few minutes to stretch before starting your hike can make all the difference, if you are looking for tips asking your PT!

Gardening activities, such as digging, planting, weeding, mulching, and raking can cause stress and strain on muscles and joints.

The following tips can help you minimize these aches and pains:

1. Get moving before you garden.
Take a 10-minute brisk walk and stretch your spine and limbs to warm up.

2. Change positions often to avoid stiffness or cramping.
Be aware of how your body feels as you work. If a part of your body starts to ache, take a break. Stretch that body part in the opposite direction, or switch to a different gardening activity. For example, if you’ve been leaning forward for a while, and your back starts to ache, slowly stand up, and gently lean backward a few times.

3. Use a garden cart or wheelbarrow to move heavy materials or tools.
Lift with your knees and use good posture while moving a cart or wheelbarrow.

4. Give your knees a break.
Use knee pads or a gardening pad. If kneeling or leaning down to the ground causes a lot of pain in your back or knees, try using elevated planters for your garden. If kneeling on both knees causes back discomfort, try kneeling on one and keep the other foot on the ground.

5. Maintain good posture.
Use good body mechanics when you pick something up or pull weeds. Bend your knees, tighten your stomach muscles, and keep your back straight as you lift or pull. Avoid twisting your spine or knees when moving things to the side. Instead, move your feet or pivot on your toes to turn your whole body.

6. Take breaks.
If you haven’t done gardening or other yard work in a while, plan to work in short stints. And set a timer to take short breaks before you start feeling aches and pains.

7. Keep moving after you garden.
End your gardening session with some gentle backward bending of your low back. Take a short walk do light stretching.

If you are not able to manage aches and pains with these tips and your discomfort lingers, a physical therapist can help. Learn about the benefits of physical therapy.

Physical therapists are movement experts. They improve quality of life through hands-on care, patient education, and prescribed movement. You can contact a physical therapist directly for an evaluation. To find a physical therapist in your area, visit a location near you.

Article and photo courtesy of APTA.

Occupational therapy is the art and science of rehabilitating and re-educating patients who have suffered an injury, illness, or have a disability to return to their daily activities. It pertains to more than someone’s job – occupational therapy includes all the activities a person does from the time they wake up to the time they go to bed.

The Occupational Therapist’s approach to rehabilitation is a holistic one, which includes the entire person and an individual’s functional needs and roles. Occupational Therapists use a client-centered evaluation that identifies deficits in the ability to perform self-care, home management and outside activities. As a part of the evaluation process, Occupational Therapists identify psychosocial, environmental and other factors that may influence rehabilitation outcomes. Occupational Therapists assess a patient’s level of function and develop a treatment plan that is designed to meet the goals and needs of activities such as returning to work or living independently at home.

Some of the health conditions that benefit from occupational therapy include:

• Work-related injuries or repetitive stress injuries
• Limitations following a stroke or heart attack
• Arthritis, multiple sclerosis, or other serious chronic conditions
• Burns, spinal cord injuries, or amputations
• Broken bones or other injuries from falls, sports injuries, or accidents

Research shows that people who receive occupational therapy interventions are significantly less likely to deteriorate and more likely to be independent in their ability to perform daily living activities at the end of treatment. Occupational therapy interventions also may be associated with reduced caregiver burden, decreased rates of institutionalization and increased quality of life.

Before you begin your spring cleaning, we recommend creating a written list of all the tasks you want to accomplish. Making a list can also help prioritize the tasks that need to be done and virtualize the amount of work at hand. It is important to consider the amount of energy it will take to complete your list and to divide larger projects into multiple days to minimize your risk of injury or aggravating a recovering injury. Realistically, Utilizing proper body mechanics during any type of activity is important to reduce your risk of injury.

Here are some tips from our PTs and OTs to help make your spring cleaning easier:

1. Always maintain good posture. Keep your back straight and your head up.
2. When you are listing, remember to lift with your legs and bend your knees to reduce the impact on your back.
3. Be conscious of the items you are lifting and how heavy they are and ask for help from others when you need it. Always carry items close to your body to avoid further strain. Lifting things improperly can increase your risk of injury.
4. Use your body weight to move objects. When pushing a lawnmower or wheelbarrow, try to use your body weight to move instead of your arms and back, this will make less strain on your arms and back.
5. Rake properly. Take the pressure off your back by using the “scissor stance.” Place one foot in front of the other and keep a slight bend in your knees. Reverse the lead leg after 5-10 minutes.
6. Use the proper tools. Choose ergonomic tools with extra padding and large or curved handles, as they place less stress on your muscles and joints.
7. Take Breaks. Pace yourself. When you feel your body is tired slow down and rest. Admire the work you have accomplished thus far! You will get there!
8. Drink lots of water. Staying hydrated helps keep your muscles loose.
9. Choose a few different tasks instead of just one task that requires you to do the same movements. Changing tasks throughout the day helps prevent repetitive strain injury of specific muscle groups.
10. Ask for help! Asking your family, partner, or friends to help you is a great idea to prevent injuries and keep things fun!

To learn more about how your PT or OT can help, visit a  clinic near you.

Physical therapy for people with MS focuses on helping them return to the roles performed at home, work, and in the community. Your first physical therapy visit will consist of a complete examination to determine your impairments (ie, weakness, pain, loss of sensation, balance, or coordination), activity limitations (ie, daily activities that you are having difficulty with, such as walking, dressing, or getting into your vehicle), and participation restrictions (ie, an alteration to your normal activities, such as difficulty completing work and household tasks, caring for yourself or your family, or performing recreational and/or social activities). Following the examination, your physical therapist will develop a specific exercise program for you based on your condition and goals, including a home-exercise program and education on community-based exercise options.

Research studies have found that people in the early stages of MS may experience changes in their walking ability, balance, and breathing. If ignored, these early signs can lead to further disability. When someone receives a diagnosis of MS, the best option is to begin physical therapy right away to help improve any mild challenges, and possibly slow down the progression of the symptoms of the disease.

Exercise programs. Exercises beneficial to someone with early MS include strengthening, balance training, stretching, and aerobic training using a treadmill, rowing machine, or any type of stationary bike. In general, the program should be based on the individual’s ability, and progressed at that person’s tolerance level. The goal of physical therapy in the early stages of MS is to help you perform all your normal activities and use your optimal pacing techniques.

As MS progresses, further disability can occur. Research in physical therapy has identified benefits for people with MS in many areas after completing different types of exercise programs. Aerobic exercise, using equipment, such as an elliptical machine, a treadmill, or a stationary bike can improve your leg strength, walking, and exercise endurance, balance, and mood.

General strengthening. Other types of exercise therapy include general strengthening for the arms and legs, balance training, stretching activities, and relaxation techniques. These types of exercise have been found to improve walking ability, leg strength, and general balance during normal activities.

Aquatic therapy. People with MS may find aquatic exercise a beneficial way to increase their activity. Pool temperature can help maintain a normal core body temperature during exercise to support your general strength. The buoyancy of water can offer support for people who cannot walk on solid ground, and provide gentle resistance to exercise movements. The Multiple Sclerosis Association of America strongly supports the use of aquatic therapies for people with MS. A list of MS aquatic programs can be found at mymsaa.org.

Tai chi and yoga. Programs that include tai chi and yoga may also be beneficial for people with MS. Tai chi is a low-intensity, movement-based form of exercise that can be performed in standing or sitting positions. Deep breathing is included in the technique. Yoga includes breath work, exercises for strengthening and flexibility, and meditation or relaxation techniques. A physical therapist trained in these programs will modify these exercises specifically for each individual’s needs and goals.

All adults should complete at least 150 minutes of moderate exercise a week (30-minute sessions, 5 days a week), per the Physical Activity Guidelines for Americans developed by the Office of Disease Prevention and Health Promotion in partnership with the President’s Council on Fitness, Sports, and Nutrition.

Contact a clinic near you to learn more about how we can help.

Osteoarthritis (OA) is a leading cause of disability. In fact, knee OA alone affects more than 250 million people worldwide.

Physical inactivity is a causal factor of most chronic diseases, including OA, type 2 diabetes, cardiovascular disease, dementia, and some cancers.

Substantial evidence supports the idea that exercise therapy is a safe and effective solution for managing hip and knee OA and at least 26 other chronic conditions.

Exercise therapy for hip and knee OA is as effective as non-steroidal anti-inflammatory drugs (NSAIDs) and two to three times more effective than acetaminophen in reducing pain. Furthermore, exercise therapy doesn’t carry the risk of adverse events that NSAIDs and acetaminophen do.

A 2018 review of literature on the topic of OA and exercise yielded the following recommendations for the management of OA…

7 Exercise Therapy Recommendations for Hip and Knee Osteoarthritis

• Perform aerobic, resistance, performance, or neuromuscular exercises.
• Consider aquatic exercise if land-based exercise causes pain.
• Partake in 12 supervised exercise sessions of 30-60 minutes each over a six-week period.
• Encourage additional unsupervised sessions one to two times per week to optimize strength gains.
• Consider extending initial exercise therapy sessions up to 12 weeks if needed to optimize strength.
• Include patient education and consider booster sessions long-term to enhance adherence.
• Provide education about managing flares and inflammation including how to modify exercise and physical activity to ensure continued adherence to exercise program.

Adapted from “Physical Activity and Exercise Therapy Benefit More Than Just Symptoms and Impairments in People With Hip and Knee Osteoarthritis” Skou et al, JOSPT, Vol 48, No 6, June 2018.