Four out of five Americans will experience back pain at some point in their lives.

Today, back pain management often includes the overuse of treatments like surgeries, MRI, x-rays and medications. And it’s an expensive prospect: The annual tally on low back and neck pain treatment in the U.S. is at least $87 billion, according to a study in the Journal of American Medical Association. As it turns out, experts are testing less expensive solutions that aim to prevent occurrences of back pain in the first place, and the results are encouraging.

A study called “Prevention of Low Back Pain,” investigated the effectiveness of interventions like education and exercise in preventing low back pain. The key, according to the study, is the combination of exercise and education. Exercise alone is thought to make a difference, but when used in conjunction, exercise and education pack the most powerful punch. The best avenue is to see a healthcare professional like a physical therapist who is trained to prevent and treat pain through movement and exercise, hands-on care and patient education. These movement specialists perform evaluations to assess muscular, postural and skeletal limitations, and other factors that could one day contribute to back pain.

You probably equate physical therapists with exercise, but did you know that patient education is also a cornerstone of the physical therapy profession? Relying on formal education and practice experience, PTs can provide insights and interventions that reduce excess body mass, improve health status and reduce associated chronic disease risk by increasing physical activity. Not only is it easy to find physical therapists that lead evidence-based prevention and wellness programs right in your community, but once you’ve made an appointment, you’ll benefit from personalized one-on-one care and easy access.

You can expect the PT to begin treatment by gathering pertinent information about your movement patterns, limitations, posture and other factors that might contribute to back pain. Once the physical therapist has observed as you perform a series of exercises and gathered an account of your daily activity level and environmental factors like working at a desk 40 hours a week, they can teach you a few strategies to prevent back pain. And with 8 in 10 people experiencing back pain at some point in their lives, preventing incidences would not only take a huge chunk out of the staggering annual costs associated with treatments like medications and surgeries, but also ensure that people are on the road to better health!

Neck or Back pain

Physical therapists are very skilled at evaluating and treating spine ailments.  It’s hard to make it through regular activity if you have a neck or back issue.

Treatment options for the spine include:

• Dry needling
• Electrical stimulation
• Heat /cold
• Traction
• Hands on work (tissue loosening and spinal segment movement)
• Exercises like stretching, strengthening, and postural stabilization

Headache or jaw pain

There has been a huge increase in patients with headaches, jaw pain, and TMD disorders this year at Fast Track.

Examples of these behaviors include:

• Grinding their teeth more
• Moving their jaws in different ways
• Getting headaches

Many dentists report increased numbers of patients having these symptoms.  Choosing to see a physical therapist can help with many of these ailments by teaching patients effective coping strategies and hands-on manual therapy.

Tendinitis of the ankle, knee, hip, shoulder, elbow, and wrist

Returning to the gym for the first time in months? It’s common to experience aches and pains that won’t go away.

These symptoms typically indicate tendinitis or overuse syndrome.

Physical therapy works to get your pain levels down. It also helps to get your range of motion back, before beginning strength work. This is the right formula to get you back to the gym, your yoga studio, and doing Pilates, or CrossFit safely.

Deconditioned people of all ages

The lack of physical activity can result in the following consequences.

• Joint and muscle stiffness
• Weakness and fatigue
• Decreased flexibility
• Weight gain
• Decreased cardiovascular condition

Physical therapy can help you get started on the right exercise program, in the right way. All it takes is the motivation to begin the process.

Balance or fall issues

Many physical therapists believe in the mantra “balance is strength, strength is balance.”

Increased strength and balance can decrease the risk of a fall. The stronger you are and feel– the stronger your body becomes. Many injuries and illnesses result in decrease of balance over time, and inactivity only adds to it.

Seeing a physical therapist helps decrease the risk of falling and gives patients confidence when performing everyday tasks. Finding balance requires finding and building strength, too.

Decrease use of medicine like narcotics, anti-inflammatories, and muscle relaxers

For people recovering from serious illnesses and injuries, these medications are necessary to provide pain relief and allow the body to heal. Physical therapy can help in these areas, too, and even help reduce the use of medications.

A physical therapist uses many tools that use the body’s natural healing processes. These include:

• Dry needling
• Heat/cold
• Electrical stimulation
• Ultrasound
• Manual, hands on work to move spinal segments, tissues, and muscles

Of course, exercise, accessing your body’s natural endorphins as you start, and showing patients how to move their body in the right ways, also matter.

It’s important to note, though, that you should never eliminate the use of medications like this without consulting your doctor. Doing so too quickly may be unsafe, which could lead to future complications and additional health issues.

The end of the year is quickly approaching, and your deductible is likely or could already be met…

If you’ve sought medical care throughout the year, it’s likely that by now, any additional procedures and visits won’t cost you anything out of pocket. Why not let insurance help pay to get you back on track?

When you see a physical therapist, the goal is to get out of pain, get stronger, and get you back to exercising regularly. This is much less stressful when you know that your sessions won’t result in large, unexpected bills – especially for consultations and functional assessments.

You pay for medical insurance – so why not utilize it and reap the benefits?

What is Patellofemoral Pain?

Patellofemoral pain is pain arising from the kneecap (patella) or the supporting tissues around the kneecap. It is one of the top 3 causes of knee pain we see in our practice and occurs when the patella is not moving or working correctly. Sometimes, there may be early arthritis of the patella, and often there is swelling or fluid in the front of the knee. If you have a weak hip, poor gait pattern, or a particular foot shape, this can make things worse.

How do I know if I have Patellofemoral Pain?

A diagnosis of patellofemoral pain is made based on your medical history, the location of your symptoms, and pain that is reproduced with certain physical tests versus others. An x-ray is not necessary to make a diagnosis.

What Can I do to Help Myself?

As mentioned above, often patients with patellofemoral pain have extra fluid in the front of the knee. This stops your leg muscles from working properly. Once the fluid has been addressed, we can start training your leg muscles, a very important step to getting rid of your pain.

Can Physical Therapy Help?

Patellofemoral Pain is very treatable, and the majority of patients are able to get rid of their pain and return to their normal activities after a few sessions with a physical therapist. Physical therapy sessions may include strengthening the hip and knee muscles and examining the foot to see if it is contributing to the problem. Remember: your exercises must be matched not only to your problem but also your stage of recovery and your functional goals. 

So, you’re stuck at home and not able to get out and about as usual, unless you have a home gym. It also makes it tough in general to keep up with your regular exercise routine, and that can be extremely frustrating. Look, I get it. With this coronavirus, these are unprecedented times. We are being asked to practice social distancing. I can assure you, if you are running out of closets to clean, movies to watch and had enough e-learning for one day, you are not alone.

Truth is, we need movement for our mental and physical health. It likely didn’t take much more than a weekend of social distancing for you to see that. And now that many people are mandated to stay home, we are going to have to figure out how to do this on our own for the next few weeks. Don’t fret, I got you.

Get outside for a walk, bike ride, a run, skip, whatever.

Even if you’re practicing social distancing, and as long as you’re not sick, you can continue to get outside and walk, hike, run, etc. (If you do so, make sure to maintain proper hygiene and keep a social distance). You should also be allowed to spend time outside, even if you’re sheltering in place.

Set a recurring alarm to do 10 reps of 10 exercises.

Many of our physical therapy patients are doing their home excesses at home (I hope they are anyways), but we shouldn’t stop moving just because we are at home. So, if you already have a home exercise program, it is good to set a schedule, so you stick with it.

Or, another option is to make up a routine, (ask your physical therapist or physician first!) For an idea, how about 10 jumping jacks, 10 strait leg raises, 10 push-ups, 10 squats, 10 lunges (each side), 10 glute bridges, 10 sit-ups.

If you have young kids, play with them.

They cannot sit still, as I’m sure you are aware. Play with them the way they play. They will give you a great little workout if you actually do as they do.

Challenge yourself.

Maybe you want to be able to do a certain number of push-ups or sit-ups, or you want to or be able to plank for a certain number of seconds or minutes. Now is a great time to give yourself a new little challenge that you can try to achieve every day. Chart your progress. It will also give you self-confidence as you actually watch your progress.

Shake the cabin fever, get up and move around. Your body, your mind, and likely your housemates, coworkers and the people at the grocery store will all thank you. Stay healthy, stay home, but stay moving, friends!

For some, it’s about setting goals or staying fit. For others it is about stress relief and the freedom running can provide. No matter the reason, there are many rewards.

Whether you’re training for a marathon, returning to running or just beginning, it’s important to ease into a routine to allow your body to adapt. Gradually increase distance to establish a base of fitness. After you have developed your base of fitness, you can gradually increase your speed and pace over time. Don’t set out to win your age group in your first race. This approach will likely lead you to an injury. As you prepare for a race, listen to your body. Because your muscles are adjusting to the stresses of running, you may need to take a day or two off. It’s important to try to hit training program targets, but don’t stick so firmly to a program that you ignore warning signs and injure yourself. Increasing your weekly running distance by more than 10 percent from week to week can be unsafe. Runners in their mid-30s and older should take age into consideration when returning to running or starting a regimen for the first time. Their bodies have changed, and they must make adjustments to their training routines to accommodate these changes. Take time to adjust and build your base mileage before training for a race. Ambitious goals can sometimes make you ignore pain, which can lead to injury.

Myth 1: Recovery is a break from training.

Recovery time isn’t a break from training, it is part of it. Runners, particularly those at the Master’s (40+) level, can consider taking recovery time every third week instead of every fourth week during a marathon training program. Consider using cross-training, such as the elliptical or bike, to substitute for recovery runs to give your legs a break. This allows you to rest your legs while remaining on track for a successful race.

Myth 2: Push through the pain.

Runners know how to handle pain. But how do you determine what pain is normal and what is cause for alarm? Muscle soreness that eases as you run can be normal. However, the pain you should be concerned about may have one or more of the following characteristics:

• Pain that does not subside within several hours after running.
• On a pain scale of 1-10 (10 being worse pain), pain that exceeds 3 while running.
• The onset of sharp pain.
• Pain that wakes you up at night.
• Persistent pain that worsens when you run.
• Pain that persists in the same area, every time you run.

If you experience any of the above, a physical therapist can help determine the cause of the problem and recommend effective cross-training exercises, identify when poor form may be contributing to your pain, and prescribe necessary changes in training to allow the body to repair itself.

Myth 3: You can zone out on a run.

Running can clear your mind and provide stress relief. However, thinking about your form while running can help you make subtle improvements. Listen to how you run, notice how you strike the ground. Does it sound the same on both sides, or is one foot strike louder? Notice where your foot lands relative to your body. Is it in front of you, or relatively underneath you, which is often less stressful? Recognize that as you fatigue, your form is more likely to be compromised. Usually when a runner’s form is compromised, mechanical stress increases and injury can soon follow. A physical therapist can do a running analysis for runners to help improve form thus helping to reduce injuries.

Valentine’s Day isn’t the only reason to celebrate hearts in February…did you know it is National American Heart Month?

There are many types of heart disease, including high blood pressure, heart attack, and stroke. Heart disease is one of the leading causes of deaths in Americans. The good news is that most forms of heart disease are preventable by making lifestyle changes, including quitting smoking, practicing good nutrition habits and reducing stress in your everyday life. Still, one of the easiest and most effective ways to reduce your risk of heart disease is by getting active.

While the word “cardio” might invoke horror in some, cardiovascular or aerobic activity is important for cardiovascular health. If you’re not sure where to start, don’t feel overwhelmed–cardiovascular activity includes a wide range of activities that get your heart pumping, such as walking, jogging, biking, swimming and dancing.

Along with cardio, strength training can decrease the risk of heart disease and improve your overall health. Strength training can speed up the body’s metabolic rate, which can decrease fatty tissue in the body. Studies have shown that strength training twice a week, especially combined with regular cardio, can have profoundly positive effects on heart and overall health.

One thing to consider when starting to take control of your heart health is seeing a physical therapist. Physical therapy can get you moving and stay moving for good. Most of us know that exercising regularly is good for our health, but getting started, or re-started, can often be intimidating-and even more so if your experiencing pain or a recurring injury. It is not uncommon that having pain in your back, neck, knee, shoulder or other joints and muscles can sideline a person for an extended period of time, and in many cases being in pain can cause one to slip into permanent inactivity.

At Fast Track, our physical therapists are musculoskeletal experts who are trained to get your body healthy enough to start exercising and getting back into a routine without pain, as well as create and support an appropriate exercise program for people of all ability levels.

PT’s can help you get moving again by:

-Assessing and diagnosing the root causes of pain and injury

-Teaching correct form and posture to ensure that you’re performing exercises correctly to prevent future injuries

-Treating problem areas with customized plans of care that can include a wide range of modern clinical approaches, like manual (hands-on) therapy, exercises and stretches, dry-needling, and more.

Whatever your goals are, don’t let pain stop you from achieving them, especially when it comes to your heart health. Getting back into a routine of cardio and strength training can be a vital part of preventing heart disease down the road, and physical therapy can get you back into action and keep you moving.

At Fast Track Physical Therapy, we can see you without a doctor’s referral, that way we can get you pain free fast and on your way back to a heart healthy lifestyle.

Pain of any type that occurs in the head is called a headache. There are also many different types of headaches, with just as many causes.

Here are the different categories of headaches:

· Tension-type

· Cervicogenic headaches

· Migraine or cluster

· Secondary headaches from an underlying condition; such as fever, infectious disease, sinus disorder, or in rare cases, a tumor or more serious illness

· Cranial neuralgia, facial pain, and other headaches

Most headaches are harmless and resolve on their own, although severe headaches that recur frequently can affect your ability to do daily activities and can reduce your quality of life. There are effective treatments for most types of headaches. Physical therapists can help determine the type of headache you are experiencing and are experts in managing pain from tension-type headaches and cervicogenic headaches.

Tension-type headaches, (also called muscle-spasm headaches), are the most common types of headaches in adults. They can also be the result of a neck or jaw problem, poor posture, fatigue, or stress.

A problem in the neck, head, or jaw can lead to tension in the muscles at the base of the head and also lead to increased pressure on the nerves to the face and head. Poor posture can also cause these muscles to become overworked, which can trigger a headache and there are treatments other than medications that can help.

Management of migraines, tension, or cervicogenic headaches may include education, deep tissue massage and other manual therapy techniques such as gentle joint mobilizations, soft tissue mobilization/myofascial release and dry needling.

Dry Needling is an excellent treatment technique for Migraines and Headaches. Dry needling involves inserting fine filament needles deep into the trigger points or knotted parts of the muscles, temples, and or other areas. Dry needling alleviates the tension without inflicting additional pain or discomfort that can be experienced with deep tissue or remedial massage.

The active trigger points refer pain that mimic the symptoms experienced with headaches and migraines. These trigger points can also cause headaches and migraines to occur. The most common muscles affected are the upper trapezius, sternocleidomastoid, levator scapulae, temporalis, and masseters. The proper treatment depends on several factors including the type and frequency of the headache and its cause, although not all headaches require medical attention.

Physical therapy will address posture, range of motion and joint mobility and strength. If, after a thorough evaluation of the patient by a physician, it is determined that physical therapy is a viable conservative treatment option, the patient can expect his or her treatment to include:

• Skilled mobilization of the cervical spine
• Education about job or lifestyle modifications
• Postural correction exercises
• Soft tissue manual therapy
• Co-management with other health care providers

Physical therapy will address posture, range of motion, joint mobility and strength to get you feeling better, faster!

Whether you are a weekend warrior or a professional, the golf game can take a toll on your body.

Research shows that 65% of all golfers will sustain an injury at some time during their playing days. This is because the golf swing is a rapid, complex movement that combines flexibility, strength, balance, coordination, and endurance. If the focus is on the equipment and not enough on what is swinging the club, an injury will occur. Our physical therapists focus on the body, as it is the most important piece of equipment that can be improved!

The golf swing is a complex, full body motion that puts a lot of force through the bones, muscles, and ligaments. Jumping straight into swinging a club without properly preparing those bones, muscles and ligaments puts golfers at risk for injury. A good rule of thumb to help you remember what a proper golf warm up looks like is that you can’t swing to warm up, you have to warm up to swing.

A good warm up includes neck rotations, shoulder circles, side bends, torso rotations and will help keep you safe from injuries, although there are times especially with overuse that injuries still occur. Incorporating physical therapy can also improve mobility of shoulders, hips, knees and back. This will help with better control and help you finish your swing without pain.

At Fast Track, we will evaluate your core and limb strength and address any defects with manual therapy and exercises.

Our bodies are also impacted by our posture and other daily activities off the course. As we age, this can become cumulative and start to limit your swing. Is your handicap slowly creeping up? This may be why.

Using a combination of soft tissue mobility, manual therapy, dry needling, advanced strengthening, and dynamic stabilization drills, we work with you to optimize your body and maximize your swing. We want to give you the same treatment as PGA Tour professionals!

Good news is you can manage and get relief without resorting to expensive mouth pieces or surgery.

Temporomandibular disorder (TMD), is a term that describes an entire group of disorders involving the temporomandibular joint or joints (TMJ).

The TMJs are the jaw joints. There is one on each side of your head just in front of your ear canals. Like many other joints in the body, they consist of:

• Muscles that control joint movement
• Ligaments that hold the bones together
• Cartilage that provides a smooth surface for the bones to move on
• A disc that helps with proper movement of the joints
• Elastic tissue that helps hold the disc in place

One or more of the above tissues can cause symptoms. In fact, studies suggest that one third of the population at any one-time experiences TMJ symptoms such as pain with chewing, yawning, or jaw opening. Women seem to have TMJ problems much more often than men. There are a variety of temporomandibular disorders. The muscles (myogenous), joints (arthrogenous), or a combination of the two may cause pain. Try home remedies like an ice pack or if teeth grinding is an issue, try a mouth guard at night while you sleep.

Since physical therapists treat muscle and joint problems, they are ideally suited to address a TMD. A majority of patients diagnosed with TMD also have associated neck pain and headaches. Both respond well to treatment provided by a physical therapist. No other healthcare practitioner is better suited to address both TMD, neck pain and headaches.

Dry needling and other techniques are a great option to treat TMD.

TMD may appear to be a complex condition and it shouldn’t be. When a physical therapist performs the examination, they will be able to classify you as having one or more of the following:

1. An inflammatory condition
2. Limited jaw range of motion
3. Excessive jaw range of motion
4. Arthrogenous Disc Displacement
5. Jaw muscle pain
6. Neck pain causing related headaches (sometimes mistaken as TMD)

Whether the condition is mild or serious, professional advice is always essential for ruling out any other underlying issues and finding the best treatment for TMJ disorders.

Some health habits are instilled in us at a young age. For as long as you can remember, you made annual treks in the family minivan to both the pediatrician and the dentist. As you entered adulthood, you probably transitioned to a primary care physician, and maybe even a different dentist better equipped to address adult needs. Anytime you’ve moved or switched insurance carriers, one of your first priorities has been to track down new providers. Now, you may even choose to schedule visits more than once a year, when necessary. You probably figure that between the two healthcare professionals, all of your health needs are covered, right?

As it turns out, these healthcare professionals aren’t specifically trained to assess your musculoskeletal system, which is comprised of your muscles, bones, cartilage, tendons, ligaments, joints and other connective tissues. Then who is the right healthcare professional to ensure that these essential internal structures are working properly and helping to support, stabilize and move your body? A physical therapist.

At a yearly physical therapy “checkup” your PT will gather your medical history and observe as you participate in screenings, tests, and other assessments to establish a baseline of your physical abilities, fitness levels, and personal health. Physical therapists are educated on how your musculoskeletal system functions and are trained to identify dysfunctions before they grow into bigger problems.

To maximize the encounter with your physical therapist, it’s important to be prepared before your appointment. To ensure that you cover everything and address any issues you may be having, make a list that includes:

• • Health issues, like diabetes or high blood pressure

• • Current medications, including supplements

• • Physical fitness activities

• • New activities you’re considering

• • Health and fitness goals

The information exchange between you and your PT is critical to forming an ongoing relationship, and for ensuring that you’re functioning and moving at your best. By understanding any limitations you may have, what sports and recreational activities you’re currently participating in, and any fitness goals you’re aiming to achieve, your PT will be better prepared to make recommendations and tailor a home exercise program designed to help you achieve your goals.

Making wellness a part of your everyday life and taking steps to ensure that your musculoskeletal system is functioning at top notch can be very empowering and rewarding. Why not begin—or continue—that journey with a physical therapist? Now that you know how to prepare for a physical therapy checkup, and understand what you can expect during the appointment, the next step is to call and schedule your annual visit.