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How Physical Therapy Can Help YOU Age Well

Most of us are familiar with the term life span, which is a reference to how long a person will actually live.  A newer and even more important term is health span, which means the length of time that a person is healthy and not just alive.  Physical therapy can help with healthy aging by improving health span and assisting in a more successful aging process.  We are all capable of successfully aging if we are intentional about the process. 

Successful aging has a different meaning for each of us, but commonalities exist in most scenarios.  In order to age successfully and improve health span, you will need to fully embrace what it will take to accomplish this goal.  To live safely, independently, and comfortably, consider your physical, mental, and emotional health as well as your community and any financial implications.

Mobility is vital to independence.  Independent mobility is different for everyone.  It may be through ambulation or use of an assistive device such as a cane, walker or wheelchair.  You need to maintain the ability to be independently mobile regardless of utilizing a mobility or assistive device.

Aspects of maintaining mobility include adequate balance, strength, and endurance.  As a person ages, the likelihood that additional co-morbidities (other complicating medical conditions) is also likely higher.  This means that addressing the foundations of mobility (such as balance, strength, and endurance) may not be a straight forward proposition.  In fact, it may be somewhat complicated.  We all know that maintaining your physical health is important, but complicated medical conditions can make some feel unsure how to proceed.

A physical therapist (PT) is uniquely qualified to understand your individual medical history as well as the interrelationship between “abnormal” and “normal” physiology.  A PT can guide you on how to best and safely improve the foundations of mobility in the presence of complicating medical conditions.

Increasing your life span without increasing your health span is undesirable.  We all want to have quality of life in our later years.  A PT can help you to maintain your independence through mobility.  Physical therapy can even be used as preventative medicine to ward off many of the prominent illnesses attributed to aging.  Humans were designed to move much more than our current lifestyles afford us.  Maintaining your mobility is critical for all body functions and is fundamental in avoiding chronic illness.

Three Simple Exercises for Balance and Strength

Here are three simple exercises that almost anyone can perform in order to help maintain balance and improve strength.

If you’re interested in learning more about how physical therapy can help you to age successfully and improve your health span, be sure to subscribe to my e-mail list and YouTube channel as well as join our community on Facebook by liking The Physical Therapy Advisor!

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Longevity Through Physical Therapy

Healthy aging looks different for everyone.  A person’s prior health status, genetics, and life experiences can all weigh heavily on one’s ability to age well.  Part of a healthy aging process is maintaining independence in your later years.  One important component to healthy aging is how well you can maintain your mobility.  Aspects of maintaining mobility include adequate balance, strength, and endurance.

As you age, the likelihood that additional co-morbidities (other complicating medical conditions) is also likely higher.  This means that addressing the foundations of mobility (such as balance, strength, and endurance) may not be a straight forward proposition when seeking to maintain your activity level.  Research concludes that appropriate strength training and cardiovascular exercise training is a key component to the treatment and management of most chronic illnesses that affect the aging adult.

For many, the main barrier to implementing an exercise as medicine approach is uncertainty and the fear of causing more harm.  How can you properly perform the exercises needed to address the impairments requiring treatment while working around other complicating medical conditions including arthritis, joint pain (knee pain), back pain or shoulder pain?

A physical therapist (PT) is uniquely qualified to understand your individual medical history as well as the difference between “abnormal” and “normal” aging and physiology.  A properly trained PT can guide you on how to best and safely improve the foundations of mobility in the presence of complicating medical conditions.

Physical therapists and the field of physical therapy can help lead the way for those desiring to age well.  Physical therapy can even be used as a preventative medicine to ward off many of the prominent illnesses attributed to aging.

Listen to my past guest appearance on The Longevity and Biohacking Show, in which I discuss Longevity through Physical Therapy.  Jason Hartman and I specifically discuss how physical therapy can be used to manage and prevent conditions such as diabetes, osteoporosis, heart disease, and dementia.  Humans were designed to move much more than our current lifestyles afford us.  Maintaining your mobility is critical for all body functions and is fundamental in avoiding chronic illness.

As the exercise as medicine approach is coming to the forefront of recommended treatment options for chronic disease management and treatment, so has the concept of the medical fitness center (which are also known as medically oriented gyms or medically integrated health centers).  These facilities are now being recognized as an important part of a healthcare system’s continuum of care.  They are run by physicians, hospital groups, exercise physiologists or other ancillary health professionals (physical therapists).  The staff is qualified to teach, help guide, and monitor each individual on how to safely implement the proper exercise prescription to improve quality of life and prevent or manage chronic disease and illness in order to age well.

Maybe most importantly, medical fitness centers are places where people with multiple medical risk factors, diseases or illnesses (such as diabetes, obesity, and osteoporosis) can feel comfortable with the care and instruction provided in a safe and appropriate environment.

If you desire to live a long healthful life, take personal responsibility and embrace the importance of a proper exercise and diet prescription while focusing attention on how to best age well.  Seek the assistance of a medical professional who can guide you through this process.  We are all capable of successfully aging if we are intentional about the process. 

If you’re interested in learning more about how physical therapy can help you to age successfully and improve your health span, be sure to subscribe to my e-mail list and YouTube channel as well as join our community on Facebook by liking The Physical Therapy Advisor!

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Why Medical Fitness?

The United States spends more money (by a wide margin) than any other country on health care.  Our health care system is set up to keep us from dying, not thriving!  Sadly, our average life span barely makes it in the top 30 when compared to other nations.  Worse yet, life expectancy in the United States has decreased two years in a row!  Both 2016 and 2017 mark life span expectancy declines.  As it stands now, the American health care system is poorly equipped to help us maximize our health span.  Health span is defined as a period of time in which a person is generally healthy and free from serious disease.

Health care costs in America continue to increase without actual positive change in our health status as patients and consumers.  It is imperative that we take back control of our own health care by continuing to be proactive.  Part of being proactive is learning how to care for and manage common injuries and illnesses.  The medical system is not designed to help you to maximize your health and well-being.  It is designed to prevent you from dying and to maximize profits for the corporatocracy that controls our health care system.

Health care costs in the United States continue to outpace almost any other sector for inflation.  Unfortunately, this increase in cost has not shown any actual positive change in health status.  Not only are costs within our healthcare systems rising at near exponential levels, but we are also in the midst of a giant generational shift that will forever change the demographics of the United States and the Western World.  During this shift, the Baby Boomers are rapidly approaching elder status.  At the present pace, over 8,000 baby boomers are turning 65 every day!

Many have turned to science to find the fountain of youth to help us all live longer (without much success so far).  Maybe more importantly we must remember that, health span is just as important as life span.  How you spend your years is just as (if not more) important than your actual age.  One of the most critical components to aging well and improving health span is physical activity.

We are all capable of navigating a successful aging process if we are intentional with our behaviors.  Although successful aging has a different meaning for each of us and outcomes will vary, commonalities exist in most scenarios.  In order to age successfully, you will need to fully embrace what it will take to accomplish the goal of living safely, independently, and comfortably within your community.  We know our present healthcare system is not designed to help individuals age well, only to prevent dying.  So how then can we age well?  Enter the rise of the medical fitness centers!

We all know that exercise is good for us and that mobility is vital to independence as we age.  In fact, many of the most chronic devastating diseases individuals suffer from are actually best managed through lifestyle choices (including proper diet and exercise).

Examples of illnesses that are in many cases best managed with an exercise and diet prescription rather than medication include:

  • Diabetes
  • Obesity
  • Cardiac Disease
  • Many auto-immune diseases
  • Osteoporosis
  • Sarcopenia

While this is not an exhaustive list, it is actually difficult to find an illness that wouldn’t be better managed through improved lifestyle choices including proper exercise and diet prescriptions.

So what exactly is a medical fitness center, and how is it different from a traditional gym?

Medical fitness centers are designed to use evidence-based practices to help individuals manage many of today’s most common illnesses.

Many “typical” large chain and smaller gyms focus on programs that tend to be based on what the public perceives as “the new thing” or what feels right to them.  Typical gyms most often cater toward a younger population that does not already have medical issues.  Such gyms may not have educated staff available to help those trying to manage chronic disease and/or illness.

Medical fitness centers (which are also known as medically oriented gyms or medically integrated health centers) are now being recognized as part of a healthcare system’s continuum of care.  They are run by physicians, hospital groups, exercise physiologists or other ancillary health professionals (physical therapists).  The staff is qualified to teach, help guide, and monitor each individual on how to safely implement the proper exercise prescription to improve quality of life and prevent or manage chronic disease and illness in order to age well.

Maybe most importantly, medical fitness centers are places where people with multiple medical risk factors, diseases or illnesses (such as diabetes, obesity, and osteoporosis) can feel comfortable with the care and instruction provided in a safe and appropriate environment.

The benefit of selecting a medical fitness center versus a traditional gym is that you will be given an individualized workout routine that is right for you in addition to a personal assessment.  Rather than jumping right in without guidance or instruction, your personal baseline and needs will be assessed so you can be coached and guided through a fitness, mobility, and disease prevention and management program in order to help you to minimize the risk of injury while improving all aspects of your health.

If you’re interested in learning more about how physical therapy can help you to age successfully and improve your health span, be sure to subscribe to my e-mail list and YouTube channel as well as join our community on Facebook by liking The Physical Therapy Advisor!

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5 Tips on How to Self-Treat Tennis Elbow

Elbow pain is a common issue that can affect a wide range of people including CrossFitters, weightlifters, weekend warriors, and office workers.  One common type of elbow pain is tennis elbow (lateral epicondylitis) which affects the extensor muscles and tendons of the wrist.

There are many possible reasons for developing elbow pain.  Typically the cause of pain is either from an acute onset or due to repetitive motion and/or muscle imbalance issues.  Examples of an acute onset include over doing yard work or a specific injury such as a trauma.  A repetitive motion and/or muscle imbalance issue can arise from chronic poor posture while sitting at work or from performing a job that requires repeating a task to the point that the tendons are overloaded.

5 Tips on How to Self-Treat Tennis Elbow:

1. RICE

As with many injuries, the initial treatment is RICE (Rest, Ice, Compression, and Elevation).

  • Rest.  Limit any activities that cause pain.
  • Ice.  Use ice as needed for pain and edema control.  The rule for icing is to apply ice no more than twenty minutes per hour.  Do not place the ice directly against the skin, especially if you are using a gel pack style.  A bag of frozen peas can be ideal.  Individuals with poor circulation or impaired sensation should take particular care when icing.
  • Compression.  Consider wearing an elbow compression sleeve.
  • Elevation.  Although it’s not too useful for this specific condition, it would be an excellent time to apply ice.

2. Identify the Offending Movement

If you’re experiencing elbow pain, try to identify which specific movement aggravates the elbow.  Once you have identified the movement, initially avoid it until the pain subsides.  Consider any issues with your technique that may have led to the pain, and address any long term muscle imbalances that may have developed.

3. Work on your Elbow Mobility

Addressing any tissue mobility issues and promoting increased blood flow can help to improve the healing response and reduce the pain.  In this video, I demonstrate how to utilize a mobility/compression band as a self-treatment method for tennis elbow.

Mobility/compression bands, such as the Rogue Fitness VooDoo X Bands or EDGE Mobility Bands, are a novel way to self-mobilize tissue.  The use of a mobility band not only helps to mobilize the tissue, but it affects blood flow to the area and speeds up healing.  A mobility band also helps to reset some of the receptor cells in the muscle tissue which cause excessive muscle tightness as a means to work on tissue mobility.  This will work to directly affect the painful tissues.  (If you suffer from any form of blood clotting disorder or are on blood thinning medications, I would advise against utilizing mobility bands for any type of aggressive, deep compression.)

4. Work on your Upper Thoracic and Shoulder Mobility

Posture plays a critical role in the positioning of your extremities with movement and activity.  Improper posture combined with poor ergonomics is a top reason to develop not only elbow pain, but also neck, upper back, shoulder, and wrist pain.  Regardless if the activity is weightlifting or typing, your posture matters!  Please refer to How to Improve Posture and Eliminate Pain.

If your elbow pain has developed from poor sitting postures or chronic repetitive stresses, then I highly encourage you to also work on upper body mobility by focusing on shoulder and thoracic mobility as well as lower body and spinal mobility.  Subscribe to my e-mail list to gain immediate access to My Top 8 Stretches to Eliminate Neck, Upper Back, and Shoulder Pain for step-by-step exercise instructions and photos.

5. Trial other Methods of Self-Mobilization

Once you start to experience pain, be aggressive with your management and self-treatment.  I like to use either a tennis ball or roll PVC pipe over the forearm area which can be an effective self-mobilization for tennis elbow.  For more ideas on how to self-mobilize, please refer to My Top 3 Household Items for Self-Mobilization.

Cupping is another form of muscle tissue and fascia self-mobilization.  There are many different methods and techniques you can use.  In this video, I demonstrate how to use cupping to treat elbow pain affecting the wrist extensor muscles and tendons.

Elbow pain can be debilitating by limiting your ability to exercise and perform daily tasks.  Be proactive in your care and management.  If the pain persists, seek additional help.  Don’t let the pain linger.  The longer it’s left untreated, the more potential for harm and damage which potentially could lead to a longer recovery.  The American Physical Therapy Association (APTA) is an excellent resource for learning more about physical therapy as well as locating a physical therapist in your area.

Have you tried using a mobility/compression band as a self-treatment method for tennis elbow?  What was your experience like?  Please leave your comments below.

If you have a question that you would like featured in an upcoming blog post, please comment below or submit your question to contact@thePhysicalTherapyAdvisor.com.  Be sure to join our growing community on Facebook by liking The Physical Therapy Advisor!

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How to alleviate Elbow Pain

Elbow pain is a common issue that can affect a wide range of people.  Two of the most common types of elbow pain include:  tennis elbow (lateral epicondylitis) which affects the extensor muscles and tendons of the wrist and golfer’s elbow (medial epicondylitis) which affects the flexor muscles and tendons of the wrist.

Possible reasons for developing elbow pain include:

  • Poor grip strength.
  • Muscle imbalances between wrist flexion and extension strength.
  • Improper weight lifting technique.
  • Overuse/overload/overtraining.
  • Mobility related issues in the wrist, shoulder or thoracic spine.
  • Excessive mobility or hypermobility may also be an issue.  It tends to be more common in females than in males, and it’s usually associated with the shoulders or elbows.
  • Repetitive motion injury.
  • Poor posture.
  • Tackling an activity you don’t often do (such as digging holes for a new fence or trimming hedges).

Poor wrist, shoulder or thoracic mobility is also commonly related to elbow pain associated with exercise.  If the wrist cannot flex or extend properly, it not only causes wrist pain, but excessive stretching of the forearm muscles and strain on the elbow (possibly leading to pain).  Elbow pain can be very debilitating.  It can limit your ability to exercise as well as limit your ability to perform daily tasks.

Poor shoulder or thoracic spine mobility can also cause excessive strain on the elbow.  Consider exercises like the overhead lift or pull ups or even the squat.  If the shoulder cannot fully flex or the thoracic cannot fully extend (allowing proper shoulder flexion), then the elbows will absorb more of the load.  The lack of shoulder or thoracic mobility also affects proper alignment of the upper extremity during the movement.  Over time and with multiple repetitions, this overloading can cause pain and injury to the elbow.

Whenever one part of the body doesn’t have adequate mobility, another part will do more to allow for the movement to take place.  When an exercise is performed at a high speed, high relative weight or high repetitions, a lack of mobility can make you more susceptible to pain and injury.

Posture plays a critical role in the positioning of your extremities with movement and even when sitting (including office and/or computer work).  Improper posture combined with poor ergonomics is a top reason to develop not only elbow pain, but also neck, upper back, shoulder, and wrist pain.  Regardless if the activity is weightlifting or typing, your posture matters!  Please refer to How to Improve Posture and Eliminate Pain.

Excessive mobility can have a similar effect.  For example, if you’re performing an overhead lift, but your shoulders flex past 180 degrees, then the bar is too far behind your head.  This causes excessive force to be placed on the shoulders and elbows.  Again, this can lead to injury and pain particularly when performed at a high speed, high relative weight or high repetitions.

How to alleviate Elbow Pain:

RICE

As with many injuries, the initial treatment is RICE (Rest, Ice, Compression, and Elevation).

  • Rest.  Limit any activities that cause pain.
  • Ice.  Use ice as needed for pain and edema control.  The rule for icing is to apply ice no more than twenty minutes per hour.  Do not place the ice directly against the skin, especially if you are using a gel pack style.  A bag of frozen peas can be ideal.  Individuals with poor circulation or impaired sensation should take particular care when icing.
  • Compression.  Consider wearing an elbow compression sleeve.
  • Elevation.  Although it’s not too useful for this specific condition, it would be an excellent time to apply ice.

Self-Mobilization

Cupping is a form of muscle tissue and fascia self-mobilization.  There are many different methods and techniques you can use.  In this video, I demonstrate how to use cupping to treat elbow pain affecting the wrist extensor muscles and tendons.

Cupping can be used to treat elbow pain, elbow tendinitis, and tennis elbow.  These CupEDGE Massage Tools are easy to use and helpful for self-treating tight and restricted areas (on other parts of the body, too).  Another option would be to use a Mini Plunger.  This technique should not cause bruising or discoloration.

Work on your Grip Strength

Developing proper grip strength is important in order to avoid elbow pain.  Easy exercises to train grip strength include:  dead lift; pull ups, and farmers carries.  You can even work on hanging from a pull up bar for time as a way to judge your fitness while gaining strength and endurance in your grip.

A common mistake when training grip strength is to under estimate the importance of improving finger and wrist extensor strength.  It’s critical to keep the appropriate balance between wrist flexors and wrist and finger extensors strength to lessen the risk of wrist and elbow overuse injuries such as tennis elbow or golfer’s elbow.

Your grip strength will improve more rapidly as your wrist and hand muscles find their optimal length tension relationship (which allows for maximum strength production).  I often recommend using a thick rubber band as a way to improve finger extension strength (as demonstrated below).  Work on extending each finger equally when performing two sets of 10-15 repetitions multiple times per week.

Elbow pain can be debilitating by limiting your ability to exercise and perform daily tasks.  Be proactive in your care and management.  If the pain persists, seek additional help.  Don’t let the pain linger.  The longer it’s left untreated, the more potential for harm and damage which potentially could lead to a longer recovery.  The American Physical Therapy Association (APTA) is an excellent resource for learning more about physical therapy as well as locating a physical therapist in your area.

Have you tried cupping as a form of self-mobilization in order to alleviate elbow pain?  What was your experience like?  Please leave your comments below.

If you have a question that you would like featured in an upcoming blog post, please comment below or submit your question to contact@thePhysicalTherapyAdvisor.com.  Be sure to join our growing community on Facebook by liking The Physical Therapy Advisor!

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How Neurological Conditions Affect Body Movements

While basic movements may appear simple, any movement is the result of a complex process involving communication between nerves, muscles, and several parts of the brain.  Nerves of the spinal cord modulate the constant flow of information between brain and muscles, regulating all the elements associated with smooth action.  Movement disorders result from changes to specific regions of the brain or nervous system.  An assortment of neurological conditions affects body movements, and many of them worsen over time.

If troubling symptoms are present, it’s important to see a doctor as soon as possible.  Early treatment can slow disease progression.  Specialists help patients to manage pain and symptoms in order to improve their quality of life.  To help you determine if you or a loved one might need to visit a specialist, we’ll take a look at the characteristics of some of the most common movement disorders.

Parkinson’s Disease 

Parkinson’s Disease is a progressive disorder caused by a combination of genetic and environmental factors.  Degeneration of nerve cells in the substantia nigra, a part of the brain controlling movement, causes cells to die or become damaged, losing their ability to produce dopamine.  The symptoms of Parkinson’s include rigidity, bradykinesia, akinesia, tremors, and postural instability.  Rigidity and the ensuing jerky movements occur when muscles are resistant to movement.

One of the classic symptoms of Parkinson’s is bradykinesia or slow movement.  Bradykinesia is characterized by a slow, shuffling walk.  Eventually it leads to akinesia, the loss of movement.  Tremors are frequently rhythmic and can briefly disappear during movement.  Postural instability manifests in stooped posture and sometimes a forward or backward lean, which can potentially lead to falls.

Huntington’s Disease 

Huntington’s Disease is a progressive, degenerative, and fatal condition caused by deterioration of nerve cells in the brain.  It causes uncontrollable jerking movements in the arms, legs, torso, and face.  Other difficulties include rigidity, abnormal eye movements, impaired speech, and trouble speaking and swallowing.  Huntington’s is an inherited disease.

Lou Gehrig’s Disease / ALS (Amyotrophic Lateral Sclerosis)

Lou Gehrig’s Disease is a rapidly progressing disease that attacks nerve cells controlling voluntary movement in the arms, legs, and face.  It leads to difficulty with walking and posture, tripping, weakness, slurred speech, and muscle cramps.  Eventually, the patient loses strength and the ability to move arms, legs, and body.

Tourette Syndrome 

Tourette Syndrome is a hereditary neurological disorder characterized by tics, which are repetitive, involuntary movements and vocalizations.  Examples of motor tics include blinking, grimacing, and shoulder shrugging.  Common vocal tics are throat clearing, grunting, coughing, and sniffing.

Tardive Dyskinesia 

Tardive Dyskinesia results from prolonged use of medications prescribed for the treatment of psychiatric conditions, including some types of antipsychotics and neuroleptics.  It’s characterized by involuntary movements such as grimacing, lip smacking, eye blinking, and rapid limb movements.  In some cases, tardive dyskinesia can be reversed after usage of the drug is terminated.

Ataxia 

Ataxia is a degenerative disorder caused by damage to the cerebellum, a part of the brain that controls voluntary movement.  It results in loss or decrease of control over fine motor skills.  Patients frequently display an unsteady gait, clumsiness, poor coordination, and eye twitching.  Walking, writing, and eating with utensils may become challenging.

Spasticity 

Spasticity occurs when injuries or a neurological disorder damage the pathways controlling voluntary movement.  Frequent culprits include multiple sclerosis, cerebral palsy, spinal cord injuries, strokes, and traumatic brain injuries.  Spasticity manifests in increased muscle contractions that cause stiffness, which then interferes with movement, speech, and walking.  Symptoms may not always be present; they can be brought on by rapid movement or sensory stimulation.

Essential Tremor 

Essential Tremor is an uncontrollable shaking or trembling, typically in one or both hands or arms.  It worsens with movement and can be absent at rest.  While Essential Tremor isn’t life-threatening, it progresses over time.  If symptoms become severe, they can interfere with holding things, eating, putting on makeup, shaving, writing, and even talking.

Dystonia 

Dystonia is caused by abnormal functioning of the basal ganglia, a deep part of the brain that helps control the coordination of movement.  Prolonged bursts of electrical activity create sustained, directional movement, which differs from the rhythmic back and forth nature of tremors.  Symptoms include uncontrollable twisting, repetitive movements, and abnormal posture.  Dystonia can affect the arms, legs, torso, eyelids, and vocal cords.  Its intensity increases during periods of stress and fatigue.

Restless Legs Syndrome 

Restless Legs Syndrome is a disorder of the nervous system that causes abnormal, uncomfortable sensations in the legs while lying down or relaxing.  Only movement relieves the itchy, pins and needles feeling.  While symptoms can come and go, they’re generally worst at night, leading to sleep issues.

Multiple System Atrophy (MSA) 

Multiple System Atrophy is a rare disease, a progressive and degenerative disorder that affects movement and involuntary bodily functions such as blood pressure.  MSA shares many characteristics of Parkinson’s, such as slow movements, rigid muscles, and poor balance.  Other symptoms include loss of coordination and difficulties with speech and swallowing.  MSA is eventually fatal.

Myoclonus 

Myoclonus, a muscle twitch, is a symptom rather than a disease itself.  It occurs when a muscle or group of muscles suddenly begins to twitch or jerk.  While hiccups are a completely normal, healthy form of myoclonus, episodes can be much more serious when caused by an underlying condition such as epilepsy or nervous system disorders.

If you suspect a movement disorder, a diagnosis can be made through magnetic resonance imaging (MRI), positon emission topography (PET), electromyography (EMG), and movement neurophysiology.  While there may be no cure, specialists can minimize symptoms and relieve pain.  Treatment options include medication, physical or occupational therapy, Botox injections, and a surgical procedure called deep brain stimulation.

Physical therapists assist patients by working with them on fall prevention, mobility, balance, walking, transfers, and posture re-education.  Occupational therapists help with daily activities such as dressing, feeding, grooming, bathing, and using the toilet.  An occupational therapist might work with a patient on skills including handwriting, computing, housework, and phone usage.  The goal of both physical and occupational therapy is maximum independence and quality of life.

This post was written by GSC Therapy and highlights many of the most common neurological conditions that may affect body movements.  Physical and/or occupational therapy can be a critical component in assuring that you maintain a maximal level of function and independence in order to age well even if you’re experiencing complex neurological conditions.

For more information on how to age well and how to self-treat and self-manage many of the most common musculoskeletal, neurological, and mobility related conditions, be sure to subscribe to my e-mail list and follow me on Facebook by liking The Physical Therapy Advisor!

About GSC Therapy

GS Consulting Group, LLC, was founded in 1997 by Gilbert Smith to provide vocational rehabilitation, job development and placement services and to consult with industry on services including job analysis and pre-employment testing.  In 2000, Kris Smith joined Gilbert and GSC Therapy Services was added to provide outpatient orthopedic therapy and industrial rehabilitation services.  GSC Therapy’s goal is to provide all of our patients with a positive therapy experience.  Feel Better.  Be Healthy.  Live Life.  www.gsctherapy.com

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How to Treat Shoulder Pain with an Exercise Band

Proper rotator cuff and scapular muscle strength is critical to treating shoulder pain.  In this video, I demonstrate one of my favorite rotator cuff strengthening exercises by using an exercise band.  It works both the lower trapezius and rotator cuff.

The rotator cuff is a critical component to shoulder mobility.  It’s made up of four different muscles whose job is to make sure that the ball of the humerus (arm bone) rotates, slides, and glides properly in the socket, which is made up of the scapula.  The rotator cuff allows the other major muscles of the arm, such as the deltoid and Latissimus dorsi (lats), to properly perform their movements.

When there is weakness or dysfunction, it will cause rubbing of the muscle tendon on the bone–leading to impingement or eventually fraying and tearing.  With proper muscle strength and balance you can help reduce the risk of this occurring.

Shoulder impingement or a partial rotator cuff tear can be very painful and may take many weeks to recover.  Many different causative factors can lead to these conditions.  In most cases, shoulder impingement (or even small partial tears) can be completely rehabilitated and should (when treated properly) leave no residual effects once a person has recovered.  For more information on how to address shoulder impingement, please refer to How Should I Treat Shoulder Pain and Impingement?

In addition to proper rotator cuff strength, it’s important to address adequate shoulder and thoracic (upper back) mobility.  Be sure to check out My Top 8 Stretches to Eliminate Neck, Upper Back, and Shoulder Pain.  By subscribing to my e-mail list, you will automatically gain access to this FREE resource.  Download the .pdf file, which is full of photos and exercise instructions, to get started!

Shoulder pain can be debilitating by limiting your ability to exercise and perform daily tasks.  Be proactive in your care and management.  If you continue to experience pain, seek additional help.  Don’t let the pain linger.  The longer a condition is left untreated, the more potential for harm and damage which potentially could lead to a longer recovery.  The American Physical Therapy Association (APTA) is an excellent resource for learning more about physical therapy as well as locating a physical therapist in your area.

Which treatments have you found to be the most effective in dealing with shoulder pain?  Additional discussion can help others to manage his/her pain.  Please leave your comments below.

If you have a question that you would like featured in an upcoming blog post, please comment below or submit your question to contact@thePhysicalTherapyAdvisor.com. Be sure to join our growing community on Facebook by liking The Physical Therapy Advisor!

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How to Use an Exercise Ball to Improve Posture and Treat Shoulder, Neck, and Back Pain

In this video, I demonstrate how to perform I’s, T’s, and Y’s exercises on an exercise ball in order to address lower and mid trapezius and scapula muscle weakness.  Poor posture (due to poor thoracic mobility) and poor scapular muscle strength are often major contributors to neck, shoulder, and upper back pain.

I’s, T’s, and Y’s exercises on an exercise ball can be helpful in treating the following:

  • Poor posture
  • Shoulder pain
  • Cervical pain
  • Headaches
  • Thoracic pain
  • Upper and lower back pain

Begin by performing these I’s, T’s, and Y’s exercises on a Thera-Band Exercise Ball.  Start slowly without resistance.  Keep your chin tucked and head aligned with the body.  Move your arms slowly up and down in each position of I, T, and Y.

For an advanced version, add a 1-2 pound weight in each hand.  To make it even more challenging, hold for time.  These exercises shouldn’t cause any pain in your neck, shoulder, or upper/lower back.

When this exercise is performed correctly, it engages and strengthens many critical muscles that help control many of our most common postures and movement patterns.  A slouched posture with a forward head and rounded shoulders can be associated with many common pain syndromes including: headaches; cervical pain, upper back pain; and shoulder pain.

It’s important to try to keep the proper postural alignment with your shoulders under your ears, and the shoulder blades set in a back and down position.  This is particularly important when performing any activity while using the shoulder.  This series of exercises can help to strengthen the important muscles that can help you maintain proper postural alignment.

In addition to muscle weakness leading to common aches and pains, poor mobility in the thoracic spine is also a common contributing factor in the pain syndromes mentioned above.  If you want to learn how to stretch and self-mobilize the thoracic spine, be sure to check out My Top 8 Stretches to Eliminate Neck, Upper Back, and Shoulder Pain.  By subscribing to my e-mail list, you will automatically gain access to this FREE resource.  Download the .pdf file, which is full of photos and exercise instructions, to get started!

If you continue to experience pain, seek additional help.  Don’t let the pain linger.  The longer a condition is left untreated, the more potential for harm and damage which potentially could lead to a longer recovery.  The American Physical Therapy Association (APTA) is an excellent resource for learning more about physical therapy as well as locating a physical therapist in your area.

Do you have a favorite “go to exercise” that you use to treat neck, shoulder, and upper back pain?  Please leave your comments below.

If you have a question that you would like featured in an upcoming blog post, please comment below or submit your question to contact@thePhysicalTherapyAdvisor.com. Be sure to join our growing community on Facebook by liking The Physical Therapy Advisor!

Preventing and Treating Overtraining Syndrome by Ben Shatto, PT, DPT, OCS, CSCS (2017)

ARE YOU STRUGGLING TO MAKE PROGRESS WITH YOUR TRAINING?  ARE YOU UNABLE TO RECOVER FROM YOUR TRAINING OR AN INJURY AS FAST AS YOU HAD ANTICIPATED?

If you’re feeling tired and burned-out, you may be suffering from Overtraining Syndrome (OTS) which usually starts with muscle soreness and a feeling of fatigue.  Then it quickly progresses into a case of OTS or even injury.  Overtraining can occur when the intensity and/or volume of exercise becomes too much for the body to properly recover from.  It’s always best to prevent OTS rather than attempt to recover from it.  Overtraining Syndrome can be dangerous and severely limit your ability to train.  It also significantly increases your risk of injury.

How can you continue to train hard and avoid the associated poor performance, illness, and injury that can result in lost training days and opportunity?

Nothing can derail your best laid training plans and goals like an injury or suffering from OTS!  If you develop OTS, you will need to take specific steps to speed up your recovery in order to prevent injury and return to a normal training schedule.

I show you how to recognize the risk factors and symptoms of OTS.  You’ll learn how to utilize prevention strategies to help you develop a personal training strategy that will allow you to push past your limits and prior plateau points in order to reach a state of what is known as overreaching (your body’s ability to “supercompensate”).  This will speed up your results, so that you can train harder and more effectively than ever before!  In addition, learn how to use the foam roller (complete with photos and detailed exercise descriptions) as part of a health optimization program, recovery program, rest day or treatment modality.  Let’s get started!

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Tips for Avoiding Injury and Overtraining Syndrome (OTS)

Injury is often associated with Overtraining Syndrome (OTS) or a direct result of it.  Overtraining can occur when the intensity and/or volume of exercise becomes too much for the body to properly recover from.  Many common training injuries are directly associated with OTS.  It’s always best to prevent OTS rather than attempt to recover from it.  OTS usually starts with muscle soreness and a feeling of fatigue.  Then it quickly progresses into a case of Overtraining Syndrome or injury.

Warning signs include:

  • Fatigue (mild to severe)
  • Muscle and body achiness and soreness
  • A sudden drop in performance
  • A drop in strength
  • A drop in cardiovascular endurance
  • Insomnia or excessive sleepiness
  • Illness due to a drop in your immune function
  • Irritability and moodiness
  • Depression and a loss of enthusiasm for activities (such as training)

Proper recovery is critical to avoiding injury and OTS.  Every recovery protocol should include a multifaceted approach that incorporates strategies to positively affect the muscular, nervous, and hormonal systems.  This includes proper nutrition, getting adequate sleep, cross training, and implementing self-care modalities (such as mobility band use and foam roller use).

Focus on your Recovery Nutrition

Your body’s ability to train harder and recover faster is not just about the exercises performed.  It should also be centered on the fuel you put in your body.  Your body cannot perform optimally, recover adequately or heal from injury properly without adequate nutrition.

The majority of your diet should be from real food.  My personal belief is that food which is minimally processed, organic and/or home grown is likely to have a higher nutrient load and will therefore be healthier for you.  Your body simply cannot heal and recover quickly or adequately when substandard fuel “food” is consumed.

I am a believer in supplements although you must choose wisely.  Your dietary belief system, genetics, and the type of exercise and/or activity (such as running) that you mainly participate in will determine which supplements may work best for you.

When choosing supplements, I tend to gravitate toward supplements that can enhance performance, improve recovery, stabilize blood sugar, and reduce systemic inflammation.  The ultimate goal with supplements is to aid your body in improving health and/or performance.  Try to choose the most natural products as possible and experiment to see what works best for you.  Look for supplements that don’t contain extra fillers, sweeteners or additives.

Get Adequate Sleep

On average, we need six to eight hours of sleep each day.  The harder you train, the more rest you need to insure proper recovery.  As you approach a state of overtraining, sleep quality tends to decline.  Consider napping daily.  Many of the country’s top collegiate athletic centers are adding special napping or quiet rooms to their large training centers as more and more trainers realize sleep is critical for recovery.

Hard and prolonged training can deplete one’s body of much needed minerals and macro nutrients.  Most of us are deficient in the amount of magnesium we consume on a regular basis.  Magnesium is a critical nutrient that not only helps to reduce muscle soreness, but also helps you to get a better night of rest.  I choose to take a magnesium supplement nightly before bed.  Mag Glycinate in its oral form is the most highly absorbable.  Otherwise, eat foods, such as spinach, artichokes, and dates, which are higher in magnesium.

Cross Training

Regardless of your sport or athletic endeavor of choice, cross training is an important component in preventing injury and promoting recovery.  Implement cross training in your typical training cycles as a method to limit your risk of injury.  Cross training can also make your training more enjoyable as it keeps your body stimulated and ready for improvement.

Cross training can also be the perfect time to spot train your weak areas.  Work on your mobility and balance as a prevention technique for areas that are prone to injury.  If you have a history of low back pain or a prior knee injury, utilize this time to single out all those weak areas in an effort to prevent injury in the future.

Actively Manage your Aches and Pains 

Be proactive when you start to feel those aches and pains creep up by initiating a self-treatment protocol right away.  It’s always easier to prevent an injury from occurring rather than treating one.

Use a foam roller after exercise in order to speed up your recovery time and decrease the risk of muscle soreness or restriction.  Learn how to self-mobilize by using treatment techniques including mobility bands and cupping.  Don’t underestimate the value of a stretching session or practicing yoga.  You may also consider seeing a masseuse for regular body work.

Overtraining Syndrome can be dangerous and severely limit your ability to train.  It also significantly increases your risk of injury.  Nothing can derail your best laid training plans and goals like an injury or suffering from OTS!  If you develop OTS, you will need to take specific steps to speed up your recovery in order to prevent injury and return to a normal training schedule.

AVAILABLE NOW ON AMAZON!

In my book, Preventing and Treating Overtraining Syndrome, I show you how to recognize the risk factors and symptoms of OTS.  You’ll learn how to utilize prevention strategies to help you develop a personal training strategy that will allow you to push past your limits and prior plateau points in order to reach a state of what is known as overreaching (your body’s ability to “supercompensate”).  This will speed up your results, so that you can train harder and more effectively than ever before!  In addition, learn how to use the foam roller (complete with photos and detailed exercise descriptions) as part of a health optimization program, recovery program, rest day or treatment modality.

Discover how you can continue to train hard and avoid the associated poor performance, illness, and injury that can result in lost training days and opportunity!

CLICK TO LEARN MORE