Physical Therapy and New Year’s Resolutions

Here’s a look at some of the similarities between physical therapy and new year’s resolutions, and how to overcome some of the difficulties of following through with each.

1. It’s Not Easy–It is not easy to follow through with your resolutions, and oftentimes the same can be said about your physical therapy routine. It’s going to take hard work to see each through to the end. Acknowledging and accepting this will make it easier to follow through on your commitment each and every day.
2. Developing A New Routine–Both physical therapy and new year’s resolutions force you to develop a new routine. For some, that means waking up before work in order to go for a run, while for others it means waking up early to do their physical therapy routine. Getting in the daily habit of following through with a new routine is the basis for success for both physical therapy and your resolutions.
3. Your Diet Plays A Big Part–The most common new year’s resolution is to lose weight or become healthier, and oftentimes our diet is at the center of this change. Your diet also plays a key role in following through with physical therapy. The foods you eat help give you energy to exercise or do your therapy routine, and similarly, poor food choices can leave us feeling lethargic and less likely to be active. Improving your diet will help with both your resolutions and your ability to follow through with physical therapy.
4. It’s Ok To Ask For Help–If you run into trouble with any aspect of your physical therapy or sticking to your new year’s resolutions, it’s okay to ask for help. In fact, it’s encouraged, because it will help you stay on track. See if a friend wants to take on your resolution with you or consult with your physical therapist if you have questions about a condition or an exercise. Lean on the resources you have, because they will help ensure your success.
5. Recognize Small Achievements–Your leg fracture isn’t going to heal in a week, just like you’re not going to drop 30 pounds over the course of a few days. Instead of only looking at your progress as it pertains to your end goal, focus on the small wins along the way. Maybe you’re doing more reps, lifting heavier weights or down a couple pounds from the week before. When you recognize that you’re heading in the right direction, you’re more likely to continue along your path. Conversely, if you’re mad with your lack of progress compared to your end goal, it can prove to be a roadblock to success.
6. It’ll Be Worth It–Finally, with both physical therapy and your New Year’s resolutions, know that it will be worth it in the long run. It will be hard work, it won’t always be easy, but the payoff will make it all worth it. Whenever you run into a moment of doubt or are questioning if you should give up, know that the hard work will pay off in the form of a renewed sense of health and physical function.

Dizziness, Vertigo, and Imbalance…

Dizziness is the second most common complaint heard in doctors offices. Statistics reported by The National Institute of Health indicate that dizziness will occur in 90 million of the nation’s population at some time in their lives. Dizziness is the #1 complaint for individuals over age 70. Although very common, acute or chronic problems with equilibrium may limit a person’s everyday living.

Benign paroxysmal positional vertigo (BPPV)

BPPV causes intense, brief episodes of vertigo immediately following a change in the position of your head, often when you turn over in bed or sit up in the morning. BPPV is the most common cause of vertigo.

Inflammation in the inner ear

Signs and symptoms of inflammation of your inner ear (acute vestibular neuritis) include the spontaneous onset of intense, constant vertigo that may persist for several days, along with nausea, vomiting and imbalance. It can be incapacitating, requiring bed rest. When associated with sudden hearing loss, this condition is referred to as labyrinthitis. Fortunately, vestibular neuritis generally subsides and clears up on its own.

Meniere’s disease

This disease involves the excessive buildup of fluid in your inner ear. It is an uncommon condition that may affect adults at any age and is characterized by sudden episodes of vertigo lasting 30 minutes to several hours and hearing loss.

Migrainous vertigo

Migraine is more than a headache disorder. Just as some people experience a visual “aura” with their migraines, others can get vertigo episodes and have other types of dizziness between migraines.

Acoustic neuroma

An acoustic neuroma (vestibular schwannoma) is a noncancerous (benign) growth on the vestibular nerve, which connects the inner ear to your brain. Symptoms of an acoustic neuroma generally include progressive hearing loss and tinnitus on one side accompanied by dizziness or imbalance.

If you have vertigo, dizziness, or imbalance, a vestibular physical therapist can perform a series of simple movements, such as the Epley maneuver, that can help dislodge the otoconia (calcium crystals) from the semicircular canal of the ear. In many cases, one session works; other people need the procedure several times to relieve their dizziness. Physical therapy can help you with vertigo naturally without medication.

Physical Therapy for Hypermobility and Ehlers Danlos Syndrome

Joint hypermobility syndrome is a condition that causes the joints to easily move beyond the normal range expected for a certain joint. This is an inherited connective tissue disorder. It is commonly referred to as having “loose joints” or being “double-jointed”.
Signs of hypermobility are pain in the knees, fingers, hips, and elbows. There is also a higher tendency for joint dislocation and sprains. People with hypermobility can many times place the palms of their hands on the floor with their knees fully extended. With hyperextension of the knee or elbow beyond 10 degrees, many have the ability to touch the thumb to the forearm. Some people with hypermobility could have a rare and inherited condition called Ehlers-Danlos syndrome, which is characterized by weakness of the connective tissues in the body.
EDS can also affect the heart, skin, ligaments, tendons, and muscles, thus causing joint pain. Looseness of the joints can result in sprains, dislocations, or spinal problems. Many people have back pain, SI joint dysfunction, and TMJ/TMD issues. These issues may also lead to decreased balance.
While there is no cure for hypermobility syndrome or EDS, improving muscle strength and fitness to protect the joints is essential in managing the condition and preventing dislocations. Physical therapy is the best at treating these issues.
Dry needling can be very efficient in reducing muscle spasms associated with EDS. Exercise for stabilizing the joints is important as well. Because of this, dry needling is most effective when followed by other manual therapy techniques to re-educate the joint on its most stable position. Muscle energy techniques and myofascial release are also typically done.
If you have any suspicion that you might have a Hypermobility Syndrome, Connective Tissue Disorder or Ehlers Danlos Syndrome, find a specialist in your area. With hEDS, knowledge truly is power and you can become a better self-advocate for your care. Though there is yet to be a “cure,” physical therapy remains the best line of treatment.

Posture Talk…

For many years, there was the thought that “bad posture” may be the reason behind an individual’s back pain. Sitting improperly, lifting heavy objects for work or exercise, or maintaining awkward positions were attributed to be the sinister source of back pain. However, there has been a shift in this thought process. A systematic review could not find a causal relationship between physical activities which include bending/twisting, awkward postures, sitting, standing/walking, carrying, pushing/pulling, lifting, and manual handling/assisting patients with low back pain. With all these conflicting thoughts and evidence, it can be confusing to figure out the best way to maintain your spinal health and prevent future or recurring back pain.

Here are some recommendations moving forward that could help those who experience back pain:

Try finding a more comfortable position: We all have variations within our spines that make certain positions more painful or pain-free compared to our peers. Finding a more relaxed posture is associated with more symptom relief. If you find certain positions in your daily life that are provoking your back pain symptoms, try to alter your position slightly to see if you can make the position more comfortable or relaxing. Your spine is strong! Your spine is built to withstand the forces and motions that we do every day.

Movement is healthy for the spine and even encouraged if you are experiencing back pain. Try to move into positions that you may have avoided in the past due to their association with pain. Pain doesn’t always mean you are harming the spine. Furthermore, learn to trust the strength of your spine.

Reflect on the other areas of your life. Poor diet, sleep, and stress can all contribute to low back pain. Back pain is a multi-factorial problem that can be caused by different areas in your life. Before attributing “bad posture” to your back pain, think of the whole picture and other possible culprits that could be improved for your overall health and wellness.

Even though “bad posture” may not be the cause of your back pain, always pay close attention to your body mechanics, especially if heavy lifting has provoked your back in the past. As mentioned before, try to take a holistic approach to the multi-faceted problem of back pain. If you find yourself or a loved one experiencing acute or recurring back pain, it may be time to see a physical therapist. Is your back bothering you? Contact us for a free injury or screening so we can evaluate your posture and get to the bottom of your back pain!

Dry Needling is considered to be an extremely effective technique in reducing muscle tension and pain, increasing motion, and promoting increased function within muscles.

This technique is just one of many physical therapy treatments and modalities that is used to relive pain associated with muscle spasms, tendonitis, migraines, and so much more. Dry needling is a treatment that involves the use of a very thin needle through the skin to stimulate a trigger point. Dry Needling is used to release tight muscle bands that are associated with trigger points, or hard “knots” within a muscle that can cause pain over a large area. Sometimes these trigger points or muscle spasms can make it difficult to perform everyday tasks due to the pain every time the area is touched. This pain can even radiate to nearby areas of the body. The needle is used to deeply treat muscles and “deactivate” or “shut down” a painful knotted area or trigger point within muscles. When someone has muscle pain or tightness, it can lead to irritation and compression of the nerves. Irritated nerves send out a protective spasm to all of the muscles to which they are connected. This can lead to decreased mobility and pain in the area. Many of us have areas in our body that constantly feel tense or have what feels like a hard ball within the muscle. This type of treatment involves inserting fine needles into the tight areas, which elicits a brief contraction or “twitch response” followed by an immediate and long-lasting feeling of relaxation. This deep treatment can help patients achieve amazing pain relief they never thought possible.

“Before I started physical therapy at Fast-Track, I had been treated at various clinics for the last 9 months and was still incapable of doing basic things without a lot of pain in my back and shoulders. Within weeks of working with Brian and Bridgette, my pain went from a constant 7 to an intermittent 3. Today, after 3 months of treatment, my pain has virtually dispersed, and it is all thanks to this team and their knowledge in the dry needling technique. Thank you so much for helping me get back to where I was before the accident.” -Evan L.

What is Dry Needling able to treat?

· Neck pain

· Migraines and TMJ

· Back pain

· Tendonitis, shoulder and elbow pain

· Joint pain and dysfunction

· Plantar fasciitis

Benefits of Dry Needling:

· Pain relief

· Reduces muscle tension

· Restores / Increases motion and function

· Speeds up recovery

Will Dry Needling help me?

If you like the results of massage therapy but are disappointed when your discomfort returns, Dry Needling may be a great way for you to receive more long-lasting relief. Unlike other types of manual therapy, Dry Needling can treat nearly any muscle in the body, and at depths other treatments are unable to reach. Dry Needling is a great technique to complement your physical therapy treatments because it allows us to get rid of the deep knots and tension points that are unreachable during a massage.

“After trying massage for pain for 20 years, I Googled Dry Needling and Fast Track Physical Therapy came up. I was having issues with my shoulder range of motion, plus my neck and upper back. I started with Brian and moved to Bridgette when he was out of town for training. The dry needling was very helpful for my recovery, and I would highly recommend it as a tool to fixing the problem. Bridgette was very thorough in her treatments and always took the time to listen to my concerns. The techs were all very caring and always made me feel very comfortable. The office staff communicated well. They always greeted me and helped with any issue I had. I am so grateful for all the care I received from Fast Track and will miss seeing my “friends” each week.” -Kimberly C.

If you are newly injured, swollen, and have acute pain, Dry Needling is not appropriate. Additionally, patients with excessively loose joints may not be appropriate candidates for this type of treatment. An evaluation will help determine if you are a good candidate for Dry Needling.

Does the needle hurt?

The needles are very fine and solid compared to a hollow injection needle, which means they do not hurt as much. Patients report sensations of soreness, pressure, releasing, and deep aching. The needle is left in just long enough to relax your muscle, which is a short period of time. In order to return the muscle to its normal, relaxed state, the procedure is repeated in different areas. There is some discomfort because we treat sensitive areas. However, it is well worth tolerating considering the long-term relief Dry Needling treatment provides.

How will I feel after Dry Needling?

After receiving dry needle treatments your muscles may feel fatigued. Soreness can last from a few hours to 1 to 3 days, but it should not interfere with your everyday activities. We encourage you to drink lots of water and be active during this time to keep the soreness to a minimum. Applying heat to your sore muscles may help to minimize soreness. You may experience less pain and tightness after a day or so.

When used in conjunction with other physical therapy techniques, dry needling is most effective. Dry needling is another treatment tool, just like therapeutic exercise, spinal traction, other manual therapy techniques, and various modalities. It is often useful early in treatment to help break the pain cycle.

“This is a great treatment option. I have been doing Dry Needling since 2013, and Fast Track probably has the most experienced and the most certified therapists in Dry Needling in Indiana. All of our physical therapists are certified in dry needling here at Fast Track, and it has been an excellent resource to have in addition to many other certifications and techniques we use.”

–Brian Horner PT, Owner of Fast Track Physical Therapy

Your sciatic nerves run from either side of your lower back down to each of your legs. That’s why a classic sign of sciatica is having a shooting pain on one side only. While compression of one of your sciatic nerves can literally be a “pain in the butt,” it doesn’t always require medical attention. Although, physical therapy is your best bet to banish sciatica symptoms if there is a flare-up. Sciatica could be caused from a herniated disc, SI joint disfunction, sudden injury or something else.

1. IF HOME TREATMENTS AREN’T WORKING
There are plenty of things you can do at home to ease a mild sciatica flare-up. Sleeping with a pillow between your knees can help. If you can’t get comfortable during the day or at night, try a reclining chair to redirect the pressure from your lower back. Going for walks often helps ease sciatica pain, because “babying” your condition can actually make it worse.
While these methods may help with mild sciatica, there are times when you should see a health care professional. One sign that you should see a sciatica specialist, such as a physical therapist, is if your home treatments are having little or no effect, or symptoms last more than a week. Of course, the worsening of pain is the most important sign.

2. WHEN SCIATICA SYMPTOMS BECOME SEVERE
If your sciatic nerve becomes seriously compressed, the resulting symptoms can go from uncomfortable to quite painful – and even embarrassing. You may become weak and numb on one side. Sometimes, even getting your leg or foot to move becomes impossible. If the pain hits you suddenly, and with great intensity, it’s probably time to visit a physical therapist to begin easing the pain.
Another issue with sciatica could be that the sciatic nerve can become compressed in the area that controls bladder and/or bowel function. If you lose control of either or both of these functions, you’ll obviously want to get professional help. Visit a doctor to rule out other problems.

3. IF THE PAIN FOLLOWS AN INJURY
Mild sciatica can build up over time, and it may even go away on its own. But when you have an onset of classic sciatica symptoms following a car accident, serious fall or sports injury, contact a doctor or a physical therapist. The symptoms are more likely to be severe because of the greater impact on the area surrounding the sciatic nerve. It’s important to determine the severity of nerve damage. Your medical team will need to evaluate if surgery or a steroid injection is needed.

Exercise is helpful in targeting the muscles that strengthen your lower back. Having strong muscles will help support the area around your sciatic nerve and can prevent future injuries. Good posture helps as well to keep away sciatica symptoms. Increasing range of motion is also good for sciatica.

The good news is that there is relief from sciatica. Relieve your symptoms with the help of physical therapy!

Spring is just about here, bringing more than just blooming flowers and chirping birds. The change in weather combined with more daylight is nature’s invitation to get out of hibernation mode and get more physically active.

Research confirms this seasonal trend: summer is prime time for movement, while winter often leads to a dip in activity. With the opportunity to become more active comes the potential for more injuries, aches, and pains. At Fast Track Physical Therapy, our therapists can help you learn more about these trends in seasonal activity, common problems, and how to prevent them.

Pain and injuries from overuse and overtraining become more common in the spring. After being indoors and less active, people try to take full advantage of the daylight and weather. Ramping up activity too quickly is a common cause of injury, like going from the couch to long hikes, bike rides, or even group fitness classes can lead to problems. Evaluate what you’ve been doing through the winter and build up slowly. For example, if you haven’t been walking at all, try to get out for 15 minutes 3 times this week. Next week, try for 20 minutes. In a few weeks, you’ll be on long strolls enjoying nature without overtaxing your muscles and joints.

Another common reason for spring visits at Fast Track Physical Therapy is “weekend warrior” injuries. As recreational sports ramp up for the season, injuries also start as people who did less through the winter head back to competition without enough preparation. So, before softball season starts up, or you book your weekends solid with tee times, consider your existing fitness routine. Look for areas where you could improve and also areas of your fitness that you’ve neglected. Have you been doing strength training all winter but ignored your endurance? Did you spend the winter on the treadmill and never stretched? Some adjustments now can save you pain and injury later.

Spring can be a great time to get outside and get more active, but you don’t have to do it alone. Whether you’d like someone to look at your existing routine and help you prepare for more activity, or you’ve already got an ache or pain started, our physical therapists at Fast Track can help!

You know exercise is important to your health. It helps you feel better physically, gives you energy, and helps you deal with the stress of your busy life.
But what do you do when life gets too busy to take an exercise class, go for a run, or get to the gym?
It’s easy to start skipping exercise when life gets busy, but that leads to less energy, and aches and pains cropping up. This makes you feel like exercising even less and leads to a downward spiral. That means finding time to exercise when life is busy is even more important. If you can find 8 minutes, you can maintain your strength even on your busiest day.

Exercise doesn’t have to take lots of time. In fact, your 8 minutes don’t even have to be all together. You can break them up throughout the day. Doing one exercise for one minute every hour while at work counts just as much as doing 8 minutes of exercise after the kids are in bed and before you collapse on the couch. The following exercises use your body weight for resistance, so you don’t need any equipment. They also use many muscle groups at once, so you can maintain strength in your whole body in a short amount of time:

1. The Plank; Lying on your stomach, with your forearms on the ground, elbows under the shoulders, and arms parallel to the body. Toes tucked under, engage your stomach muscles, and lift your body up. Hold for 20 seconds, rest 5 seconds, and repeat 3 times.
2. The Push Up; (try doing these on your knees if you need an easier version). 20 seconds of push ups, 10 seconds of rest and repeat.
3. Quadruped; Start on your hands and knees with your hands under your shoulders, and your knees under your hips. Lift and reach with one arm and the opposite leg, maintaining a stable core. Hold 10 seconds and repeat on opposite side. Repeat 5 times.
4. The Bridge; Lying on your back, with your knees bent, engage your abdominals and lift your hips. Hold 20 seconds, rest 5 seconds, and repeat 3 times.
5. The Lunge; Stand tall and take a large step forward with the right leg, shifting your weight forward. Lower your body until the right thigh is parallel to the floor and your right shin is vertical. (do not let the knee shift past your right toe) Return to the start and repeat on the other side. Repeat 20 times.
6. Squat to heel raise; Feet shoulder width apart, core engaged, and arms raised high above your head. Perform a squat and return to standing then rise onto your toes. Repeat 20 times.

Are you having any pain doing these exercises? Physical therapy can help! Start your 2023 feeling strong!

Fall is on the horizon, which means football season is almost in full swing. One of the best ways players can reach peak performance and decrease the chance of injury is by seeing one of our physical therapists at Fast Track Physical Therapy and Sports Med. 

Due to the physicality of the sport, injuries can be pretty common for football players at any level. Some of the most common football injuries can include concussions, sprains, and ligament tears. While the majority of injuries consist of orthopedic trauma from physical contact, players also increase the risk of injury with poor training, fatigue and dehydration. Our team at Fast Track Physical Therapy is equipped to help football players and athletes alike, take the necessary measures to lower the risk of these injuries and can treat injuries when they happen. Our goal is to help athletes return safely to the game.  

When a player wants to improve by getting faster and stronger, the first thought might be more physical training and strength and conditioning. However, seeing a physical therapist should be considered for improved performance. Physical therapists, especially those with a focus on sports medicine like us at Fast Track, are able to incorporate specific techniques relevant to a player’s movements on the field. Improving flexibility and muscle strength is a major focus during physical therapy appointments. Not only will visits with a physical therapist help improve performance, but it can also decrease the chance of injury.  

Give us a call before the fall season starts! 

Is pain slowing you down and making your holiday season feel less than festive? Physical therapy is here to help you live pain-free so you can enjoy all of the activities that make the season so special. Here are the top things PT can help you do this holiday season:

Whether it’s kids, grandkids, nieces, nephews, or other young family members, scooping up the little ones into bear hugs is a small thing that can bring a lot of joy during the holidays. Over 80% of people will experience back pain at some point in their lives, and it can keep you from something as simple as bending over for a hug. Walking like Frankenstein is so Halloween – get treated and move pain-free again.

Receiving gifts can be fun, but they don’t call it “the giving season” for nothing. Unfortunately, leg and foot pain can keep you on the couch instead of out discovering and delivering the perfect gifts this season. Plantar fasciitis, tendinitis, muscle pain and even spine problems can create leg and foot pain. No matter what the cause, physical therapists have the expertise to help to treat your pain to get you back on your feet. Now, if only they could help you wrap all those gifts…

For many people, one of the warmest ways to show love and appreciation during the holidays is through food. Whether you’re going to a potluck, cooking for a holiday gathering or volunteering at a local shelter, it can be difficult to prepare and serve meals when you’re experiencing shoulder, neck or back pain. If you have pain for more than two weeks, you should seek a physical therapist’s help in determining the cause of your pain so they can create a plan to help you move and feel better. Remember, most people don’t need a doctor’s referral to see a PT!

If dizziness, vertigo or other balance concerns are keeping you from throwing up those festive holiday decorations this year, remember that physical therapy can help treat a wide variety of balance and dizziness issues. These are typically caused by problems in your vestibular system (your inner ear) or by muscle imbalances. Physical therapists can identify the cause of the problem and help decrease symptoms through muscle strengthening and other exercises – because the only fall you should experience this holiday season is snowfall.

The holidays can be jam-packed with activities like family gatherings, religious services and holiday parties, but nagging pain can keep you from fully celebrating the season. Rather than masking pain with medications that can leave you feeling groggy and can wear off too soon, physical therapists can detect and treat the root cause of the problem, so you feel comfortable making plans – and keeping them.

The best way to get into the holiday spirit is to give back, but you can’t help others if you can’t help yourself! Pain can keep us from doing so many things. No matter what kind of pain you’re experiencing, physical therapists are here to help you so you can pay it forward.

If you’re experiencing pain or feeling the effects of a past injury, physical therapists can determine the cause of the problem and create a customized plan to ease and prevent pain through manual (hands-on) treatment, specialized exercises, stretches and other proven, effective, modern techniques.

Don’t let pain become the new normal, especially during the holidays when there is so much to enjoy. Give us a call or request an appointment with us on our website and we’ll make sure that you can have the best holiday season possible!

Happy Holidays!