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Stand up to Lower Back Pain – Find Relief Through Physical Therapy

Monday, May 20th, 2019

Lower back pain is a very common sensation that affects 60-70% of people across industrialized nations. It can also greatly limit many aspects of your daily life. For example, working, doing the activities you love, spending time with friends and family, or even just relaxing can be difficult if you are ached by lower back pain.  It is the leading cause of inactivity among adults, and it can result in other health issues if left untreated. In fact, according to the World Health Organization, an estimated 149 million days of work are lost due to lower back pain.

If you are suffering from lower back pain, it is important to find relief as soon as possible. Contact our office today to find out how our services can ease your pain and get you back to comfortably living your life.

PT treatments for lower back pain:

The role of a physical therapist is to help patients alleviate pain and regain function. This is done by promoting healing to the affected area and using targeted exercises to restore function and movement. Then you come in for a consultation, your physical therapist will provide you with an extensive evaluation, discovering what form of treatment will be best for your condition.

There are two specific categories of physical therapy – passive therapy and active therapy:


  • Passive physical therapy


Passive therapy works to manage pain. The main goal of passive therapy is to alleviate pain altogether so the rest of your treatment program will be easier. Lower back pain may impede your physical abilities due to the pain you are experiencing, so passive therapy works to alleviate that pain in order to improve your physical abilities. Passive therapy  can include any combination of specialty treatments, including, but not limited to:

  • Manual therapy.
  • Massage.
  • Ice and heat therapies.
  • Dry needling.
  • Ultrasound.
  • Hydrotherapy.
  • Electrical stimulation, such as TENS Units.
  • Iontophoresis.


  • Active physical therapy


Active therapy focuses on targeted exercises and stretches in order to improve function in the affected area. Many active physical therapy treatments are designed so the patient can perform them on their own, after their PT sessions are over. Once your lower back pain has subsided enough that your physical therapist believes you are ready for active physical therapy, he or she will set up an exercise plan specific to your needs. This may include any combination of strength training, stability training, and stretching. These exercises will help provide support to the painful area and will guide you further in your recovery process. Active therapy is geared toward helping you regain your muscle strength, flexibility, and range of motion.

What to expect from your visit:

At your initial consultation, your physical therapist will conduct a thorough physical evaluation to determine the best course of treatment for your specific needs. You will also discuss your medical history, lifestyle, and any additional symptoms you may be experiencing.

Once your evaluation is complete, your physical therapist will design an individualized treatment plan for you, beginning with passive physical therapy and leading into active physical therapy. You may also be given exercises to do at home, during your time away from treatments. This is all done in order to reduce pain, avoid further injury, and provide you with the quickest recovery time possible.

If you’ve been suffering from aches and pains, don’t suffer any longer – stand up to your lower back pain today. Contact us to schedule an appointment and get started on your path toward recovery and relief!

Reducing Inflammation with the Right Nutritional Fuels

Friday, May 10th, 2019

Does your daily life revolve around chronic pain or inflammation? While this is a common everyday roadblock that many people experience, there are actually some simple ways to avoid it. It is no secret that exercise is a crucial part of any physical therapy regimen, but fueling your body with nutritional meals also plays an important role.


Everything you eat works to fuel your body, and eating the right foods can help you recover much quicker from painful or uncomfortable conditions. The three main ingredients that work together to help reduce your pain and inflammation include 1) exercising regularly, 2) decreasing your amount of stress, and 3) maintaining a strict nutritional diet. To learn more about how nutrition can help you live a happier and healthier life, contact our office today!

Why am I experiencing inflammation?


Inflammation is your body’s natural response to injury, ailment, or some other sort of harm. For example, if you have sustained an injury, wound, infection, tissue damage, or buildup of toxins in your body, your immune response will be triggered to deal with it. In many cases, inflammation is actually a good thing – without it, injuries would never heal. However, too much inflammation is unhealthy, and if the healing process continues for too long, chronic inflammation can occur.


Chronic inflammation can pose some serious health risks, as it can lead to diabetes, arthritis, heart disease, or even some cancers. If you have been experiencing persistent pain, it is in your best interest to consult with a physical therapist as soon as possible, in order to treat any chronic inflammation that may be occurring.

Avoiding chronic inflammation through your diet:


While it is still recommended to seek the help of a physical therapist, there are some easy ways you can turn around your inflammation symptoms on your own – such as adopting an anti-inflammatory diet policy.  Inflammation is your body’s way of trying to heal, which can be accelerated through a nutritional diet that complements the removal of toxins.


The three basic components of an anti-inflammatory diet are:



  • Veggies!


The best vegetable options for maintaining an anti-inflammatory diet include cabbage, broccoli, Brussels sprouts, and cauliflower. Raw vegetables tend to work better at speeding up the healing process, but it is perfectly fine to cook them if you prefer them that way. Most nutritionists recommend nine servings of vegetables a day for an anti-inflammatory diet; however, it is okay to substitute fruits for a couple of those servings if the veggies become too much.



  • Fewer grains and dairy.



Avoiding simple carbs and sugars will help in strengthening your body’s immune response. Unfortunately, this means saying goodbye to pastries, donuts, and white bread. It is also important to try and limit dairy products as much as possible, so try to stray away from cheese or milk. The best grains for an anti-inflammatory diet are wheat, barley, brown rice, and oats.



  • No red meat.



Avoiding red meat altogether is best when practicing an anti-inflammatory diet. If this becomes too difficult, red meat is okay in small doses – but it should be an extremely rare treat in your diet. Your kidneys work extra hard to process the proteins found in red meat, which ultimately slows down the body’s natural healing process. It is okay to have one small piece of steak, one time per week, but you should try not to exceed that limit. Fortunately, chicken and fish are perfectly fine sources of protein in an anti-inflammatory diet – and you can enjoy them with all your vegetable servings!

What else can I do?

Following the anti-inflammatory diet tips above should help in quickly reducing your pain and inflammation symptoms. In addition to your diet, a few more ways you can fight inflammation on your own include:



  • Daily exercise. Exercising regularly helps in keeping the muscles warm, which can alleviate pain, stiffness, and inflammation.


  • Weight loss. If you have some unwanted weight, getting down to your ideal body weight will help with your pain and inflammation.
  • Stress management. Mental stress can cause physical stress on the body – causing more inflammation and a longer recovery rate. Taking time to relax can actually allow you to heal quicker!

To schedule a consultation with one of our licensed physical therapists, contact us today. We’ll design a treatment plan for you to ease your pain and inflammation, and we will provide additional advice on how you can live a healthier lifestyle overall!

5 Benefits of Therapeutic Massage for Athletes

Saturday, April 20th, 2019

As an athlete, you already know that you’ve got to maintain optimal health if you want to keep playing the sport you love. Physical therapy with an experienced physical therapist is a big part of that, especially when you’re recovering from an injury. One of the main parts of a good physical therapy regimen after an injury involves therapeutic massage. Below, you’ll learn five of the best benefits of therapeutic massage for athletes. Call our Crestview office now to learn more about how massage can help you live pain-free.

1. Improved Circulation

Regular massage during your physical therapy program can improve circulation considerably. Better circulation means that your muscles get the blood supply needed to prevent stiffness and tension. Your muscles will work and feel better after therapeutic massage.

2. Improved Immune System

Sickness can be extra hard on athletes. Just one bad cold or flu can keep you out of the game you love for weeks — and you might feel less than your best for quite a while after that, too. Fortunately, massage helps boost your immune system’s natural defenses. During massage, your body is prompted to power up its natural cytotoxic capacity, which basically means that you’ll be better able to fight off germs, bacteria and illness more effectively.

3. Less Scar Tissue

When you’re injured, your body forms adhesions — bands of tough scar tissue — around the injury. These adhesions can restrict your movement, cause serious pain, and can delay your recovery for a very long time if they’re not treated. Your physical therapy massage can deal with those adhesions very efficiently. Your physical therapist can use specific targeted techniques that break up the adhesions, which unbinds your muscles. This is a very important component of your physical therapy program because being adhesion-free is important for both pain relief and for your range of motion.

4. Muscle Relaxation

While muscle relaxation is the best-known benefit of massage, it takes on a whole new importance for an athlete. Muscle soreness, tightness and pain are all things that you expect as an athlete — but the good news is that you can greatly decrease these issues with regular therapeutic massage. Even after you’ve completed a physical therapy program following an injury, you might benefit from regular massages with your physical therapist.

5. Improved Posture

Massage, when coupled with other kinds of physical therapy, can do a lot of good for your posture. Massage helps bring your body into an optimal place of alignment, which can naturally improve your posture. Better posture has multiple benefits for athletes. When you’ve got good posture, your body can move at its peak, all the time — and this means that you’re playing your sport with a bit of a natural advantage built in.


As an athlete, your body needs to be in the best condition at all times. This means that after an injury, you’ve got to recover with the help of a physical therapy program designed by an expert physical therapist. It also means that you need to recognize the importance of health maintenance. Something as simple as a therapeutic massage once or twice a month can help you feel your very best, and this means that you’ll be able to be at your peak for every game.


If you’re looking for noninvasive solutions for pain and injury or if you just want to be the best athlete you can be, call Crestview Physical Therapy now to get started with an expert physical therapist.


Don’t Let Pain Stop You From Getting Back in the Game!

Wednesday, April 10th, 2019

Get rid of the pain by partnering up with a physical therapist. Give our Crestview office a call today to learn more about how our physical therapists can get you on the path to a pain-free life.

Physical Therapy for Pain Relief

According to WebMD, “Physical therapy is often one of the best choices you can make when you have long-term pain (also called chronic pain) or an injury. It can make you stronger and help you move and feel better.” The goal of physical therapy is to reduce and eliminate pain while improving mobility and function.


During a physical therapy session, you may engage in low-impact aerobic training, strengthening exercises, pain-relief exercises and stretching. Low-impact exercises go easy on the joints and pump up your heart rate. You might be asked to use a stationary bike or to walk fast. You’ll likely be given exercises to work on your core muscles. Using your own body weight with pushups and lunges may be part of the treatment plan. Pain relief exercises designed to target the areas where you have pain will also be done. And with stretching exercises, you’ll be relaxing those muscles.


Physical therapists also use other modalities to achieve pain relief for the patient. Heat packs or ice packs may be applied to the affected area to reduce pain and inflammation. Massage therapy is a gentle therapy that helps reduce muscle spasms and helps your body to relax. Soft-tissue mobilization is used to increase mobility by addressing fibrous areas of muscle tissue. Direct manipulation of the joints can be done to improve functioning and maintain proper alignment. Electric stimulation therapy sends an electric current to the affected area to reduce pain. Ultrasound therapy sends sound waves to the affected area and blocks pain messages that are sent to the brain.


In addition, a physical therapist can educate you about sensory re-education for chronic pain. Even after an injury has healed, the nervous system may still send pain signals. Sensory re-education helps desensitize the nervous system and decrease sensitivity to the affected area.

All around, physical therapy is a noninvasive and holistic approach to pain management. You can avoid having to go under the knife or getting addicted to those pain meds with physical therapy. A physical therapist will do a comprehensive evaluation to determine the root cause of your pain and develop an individualized treatment plan that targets the root cause.

Some Stats on the Efficacy of Physical Therapy for Pain

According to the APTA, “Studies have established the efficacy of physical therapy in treating and reducing pain as well as preventing chronic pain.

  • Low back pain: A review of more than 60 randomized controlled trials evaluating exercise therapy for adults with low back pain found that such treatment can decrease pain, improve function and help people return to work. The American College of Physicians states that “non-pharmacologic interventions are considered first-line options in patients with chronic low back pain because fewer harms are associated with these types of therapies than with pharmacologic options.”
  • Before and after surgery: A review of 35 randomized controlled studies with a total of nearly 3,000 patients found that in patients undergoing total hip arthroplasty, preoperative exercise and education led to significant reductions in pain, shorter lengths of stay postoperatively and improvements in function.
  • Arthritis: Studies have shown that therapeutic exercise programs can reduce pain and improve physical function among individuals with hip and knee osteoarthritis.


Are you in pain? Be sure to call our office and discover how our physical therapists can help.  


Did You Know That a Herniated Disc Can Cause You Serious Back Pain?

Sunday, March 10th, 2019

Both the hips and knees are areas in the body where several muscles, tendons, and joints are joined together to help you achieve complex movement. If there is damage and subsequent pain in these areas, it can be difficult to perform daily activities. There are several specific ways that physical therapy can help relieve hip and knee pain. Call our Crestview office to find out how a trained physical therapist can help you relieve the pain in your hips and knees!

Common Hip and Knee Conditions

There are several specific conditions that often affect the knees and hips. These conditions can occur due to repetitive motion, traumatic injury, or chronic disease.

  • Arthritis – Arthritis is a condition that involves inflammation of tissues that surround the joints. This condition can cause knee and hip pain. A physical therapist can teach you correct posture and proper movement techniques to protect your joints.
  • Strains & Sprains – Strains happen when a muscle or tendon is stretched excessively or torn. A sprain is a stretched or torn ligament. Ligaments may even rupture, causing bruising, pain and limited mobility. A physical therapist can help you recover more quickly while showing you exercise techniques to reduce pain.
  • Meniscus Tears – This is one of the most common knee injuries people experience. A torn meniscus can cause stiffness, swelling, and varying degrees of pain. This condition could be the result of a sudden injury or repetitive motions. You’re at higher risk if you’re engaging in aggressive pivoting and twisting of your legs. A physical therapist can provide non-surgical treatment for a torn meniscus.
  • Bursitis – Bursitis occurs when a small sac of fluid known as the bursa becomes inflamed. This is often caused by overuse or repetitive injuries. Bursitis can occur in a variety of locations in the body including the knees and hips. Physical therapy can aid in recovery and the reduction of pain.

How Physical Therapy Can Help

No matter what condition you have, a physical therapy program can help relieve your pain. Your physical therapist will evaluate your condition and create an individualized program to meet your specific needs. Range of motion and strength measurements may be taken during the physical therapy evaluation. The following are several treatment methods a physical therapist may use to help limit or relieve both knee and hip pain.

  • Manual Physical Therapy –  A physical therapist might use several hands-on techniques to reduce pain in your hips and knees. This could include stretching exercises or a variety of massage techniques.
  • Heat & Ice Physical Therapy – Heat is often used during physical therapy to help increase mobility and lessen pain. A physical therapist may also use ice to reduce swelling and inflammation.
  • Ultrasound Therapy – A physical therapist may use ultrasound to provide deep heating in the tissues. A trained physical therapist can also more easily identify problem areas by using ultrasound.
  • Laser Therapy – Laser therapy is increasingly being used in physical therapy for pain management. It can help increase circulation, improve the growth and reproduction of cells, and can reduce swelling.
  • Home Exercises – A physical therapist can teach you exercises to do at home to alleviate hip and knee pain. Physical therapy techniques can be incorporated into a home exercise program that can become part of your daily routine.


Physical therapy treatment may be able to help you remain pain-free and as active as possible. A physical therapist can create a customized program to treat your particular condition.


Contact Crestview Physical Therapy to schedule an evaluation with an experienced physical therapist. Find out today how physical therapy can reduce or even eliminate your knee or hip pain!


5 Ways Physical Therapy can Put the Spring Back in Your Step!

Wednesday, February 20th, 2019

Do you currently have an acute or chronic pain condition affecting your daily life? Maybe you’re struggling with back pain, a sports injury or impairments following an auto accident. Perhaps you have someone in your family who is experiencing pain and dysfunction. Whatever you or your loved ones are facing, we encourage you to contact Crestview Physical Therapy to schedule an appointment with a physical therapist.


Our physical therapists are experts in human movement and employ a wide range of drug-free, non-invasive techniques that benefit our patients in many ways — far beyond “just” symptom management. Check out these top five reasons why working with a physical therapist can help you reclaim the healthy, active lifestyle you want and deserve:

1. Pain-relieving techniques used in physical therapy have a low risk of side effects.

Unlike many medications and invasive procedures, physical therapy services have a very low risk of side effects while remaining highly effective for reducing pain, swelling, inflammation and other impairments related to injury, illness, and disease. Physical therapy techniques require less downtime and can be modified and safely used on everyone from infants to seniors.

2. Physical therapy services are completely customizable.

A standard physical therapy plan of care is completely individualized to the patient. The chief aims of any plan of care are to address the patient’s unique goals, resolve his or her impairments, and optimize his or her recovery, functional independence and long-term health. These outcomes can be achieved through physical therapy techniques such as:

  • Therapeutic exercises
  • Manual therapy, like massage and joint mobilizations
  • Neuromuscular re-education, like balance training
  • Modalities, like dry needling, electrical stimulation, ultrasound, diathermy, orthotics and prosthetics fitting, and kinesio taping

After undergoing a thorough examination with your physical therapist, you’ll receive an individualized treatment plan that can accelerate your healing. This plan is modified to meet your specific needs and lifestyle and relies on your feedback throughout the process, giving you a more active role in your recovery.

3. Physical therapy can help you avoid opioids.

The current opioid abuse epidemic in our country suggests that these potentially harmful drugs are frequently overprescribed. The CDC recommends physical therapy before opioids for the management of many types of chronic pain. Plus, treatment techniques used in physical therapy are “evidence-based,” meaning they are tested in scientific research studies in order to determine their efficacy, effectiveness and safety.

4. A physical therapist can identify hidden factors contributing to your dysfunction.

A physical therapist won’t just “mask” your pain. Our therapists identify and resolve underlying factors contributing to your current condition and increasing your risk of chronic issues. Common factors include shortened muscles, scar tissue, range-of-motion limitations, muscle activation problems, impaired ergonomics and body mechanics, and postural imbalances. If factors like these are left unaddressed, your symptom relief would likely be temporary at best.

Through services such as patient education, work-hardening programs and other techniques previously mentioned, a physical therapist can address both symptom and cause.

5. A physical therapist can help you maximize functional mobility, capacity and performance.

A physical therapist helps his or her patients improve endurance, core stability, coordination, agility, and other physical skills that can carry over into better performance in sports and everyday life. This is essential for young active people as well as the older population looking to avoid age-related debility.


In other words, our physical therapy team can manage your injury or disease now as well as help prevent injury in the future.


Ready to find some long-lasting solutions to your pain? To schedule an appointment with a physical therapist today and get started on your journey back to health and healing, contact Crestview Physical Therapy today.


Getting to the Root of the Problem! Don’t Mask the Symptoms With Meds

Sunday, February 10th, 2019

Chronic pain and other types of pain can put a dent in your lifestyle. If you’re suffering from pain, be sure to give Crestview Physical Therapy a call to learn how our physical therapists can get you on the path to a pain-free life. Don’t make the mistake of relying on meds, as meds only mask the symptoms. Physical therapy is a natural treatment and a non-invasive treatment that works. You won’t have to curl up with pain in bed anymore.  

Using Meds for Pain: It’s Really Just Masking the Problem

Taking painkillers to rid yourself of pain may seem like a good solution, but it’s really not. Over-the-counter meds like aspirin, ibuprofen and acetaminophen can have side effects. Taking a lot of aspirin can cause your stomach to bleed and can also cause kidney damage. Acetaminophen can result in kidney damage. Ibuprofen can cause both kidney and stomach problems. Prescription opioids like codeine, oxycodone and morphine can lead to addiction. Other possible side effects of pain meds include respiratory depression, constipation, anxiety and nausea. Not only does taking meds for pain just mask the problem, it may cause you another one.

The Natural Treatment of Physical Therapy

Sometimes even the thought of exercising may make you sweat but in reality, exercise is one of the absolute best treatments out there for chronic pain. By participating in a physical therapy routine you will see just how effective exercise can be for all types of chronic musculoskeletal and neuropathic pain.


Physical therapy is a natural treatment for a variety of root causes of chronic pain, including:

  • Chronic headaches
  • Fibromyalgia
  • Osteoarthritis
  • Neuropathic pain
  • Disc degeneration disease
  • Disc herniation


A physical therapist has a wide variety of treatment options to offer for pain. Movement therapy, massage therapy, cold laser therapy, microcurrent stimulation and the manipulation of joints and bones are just a few of the methodologies that physical therapists have in their toolbox. All of these treatment modalities help reduce pain, reduce inflammation, accelerate healing and improve daily function.

From Diagnosis to Treatment: The Role of a Physical Therapist

Consulting with a physical therapist can reduce your recovery time. That’s because a physical therapist will treat your entire body by identifying the root cause of pain. A physical therapist will perform an assessment to determine where your pain is coming from. This healthcare professional will develop an individualized treatment plan that is designed to target the root cause of pain. Physical therapists include a comprehensive exam process, which includes a full medical history. Selected tests are done to identify movement-related disorders. For a specific diagnosis, all of the collected exam data is carefully reviewed.


Physical therapy entails both active and passive treatment. Active physical therapy treatment may include exercises, motions, stretching and aquatic therapy. Passive therapy treatment may include ultrasound, massage therapy, heat therapy, cold therapy and electric stimulation. You can feel confident that a physical therapist will develop a treatment plan that is just for you and your needs.


If you’re in pain, there is an effective solution other than pain meds or surgery. Call our office today to learn how our physical therapists can help you live a pain-free lifestyle. All of our physical therapies are seasoned and certified. Our goal is to get you back in the game, on the road to recovery and to help you live life to its fullest.


Want Less Joint Pain and More Mobility? Give Physical Therapy a Try!

Sunday, January 20th, 2019

For whatever reason, your joints just aren’t what they used to be. Whether you’ve been struggling with a recent injury that makes motion painful or you’re simply suffering the usual effects of age-related osteoarthritis, you can’t get around without aches and pains. But gulping down painkillers and leading a sedentary life aren’t very satisfactory solutions for most people. If you want to enjoy your life as fully as possible without being limited by joint aches and stiffness, it’s time to think about an all-natural answer: physical therapy.

Understanding Joint Stiffness and Pain

To understand how physical therapy can help you with your joint symptoms, first, it’s important to understand why those symptoms are happening. Joint stiffness and pain can be caused by a variety of problems. In an acute sprain or strain, for instance, the joints’ muscles, tendons or ligaments may be damaged. The resulting inflammation can be both painful and immobilizing.

But soft tissue injuries don’t have to occur in a dramatic accident — they can also develop slowly over months or years. If your chosen sport, job or hobby causes you to overstress certain joints over and over again, you may end up with chronic tendinitis or bursitis. Sometimes, you can even develop soft tissue pain from doing nothing. For instance, a condition called adhesive capsulitis, or “frozen shoulder,” can make your shoulder all but unusable if you’ve had your arm in a sling for a long time.


Perhaps the most common cause of joint pain and stiffness is osteoarthritis. Everyone gets older, after all, and this condition usually stems from age-related deterioration of the cartilage between the bones in a joint. But many people also suffer from rheumatoid arthritis, a painful, damaging joint condition caused by autoimmune issues.

Types of Physical Therapy to Consider

As you can see, there are many ways to develop joint aches and pains. Fortunately, there are also many forms of physical therapy that can address these symptoms, easing your pain and extending your range of motion. Our physical therapist will start by evaluating your condition carefully, from your overall health and your daily activities to how and when you experience your symptoms. Evaluation of the joint itself, and of your ability to move it, can reveal exactly what the underlying problem is. This leads us toward recommending specific kinds of physical therapy, such as:

  • RICE — RICE stands for “Rest,” “Ice,” “Compression” and “Elevation.” If you’re nursing an acute joint injury, our physical therapist may prescribe this protocol to reduce pain and swelling.
  • Stretching exercises — Stretching exercises help injured muscles and connective tissues heal back to their former length and range of motion. These exercises are also good for keeping arthritic joints from becoming stiffer. Our physical therapist may also recommend workouts on a treadmill or stationary bicycle.
  • Hydrotherapy — Hydrotherapy can provide excellent exercise for people whose joints can’t yet bear their full weight. Performing gentle exercises in the water allows the water to support part of your body weight, so you can move those joints and rebuild joint tissues.
  • Joint mobilization techniques — Working with a balance board or “wobble board” can help you improve your pain-free range of motion, especially in the foot or ankle joints. You may also benefit from techniques aimed at breaking up internal scar tissue, which can form over old injuries and cause chronic stiffness.

Get a Personalized Treatment Plan From Our Physical Therapist

Our physical therapist can create a personalized physical therapy plan to suit your specific needs and goals. So don’t put up with painful joints — contact Crestview Physical Therapy!


Finding Relief for Arthritis Pain Sufferers!

Thursday, January 10th, 2019

Millions of individuals struggle with arthritis pain and stiffness. There are several important steps arthritis sufferers can take to relieve achy, stiff joints. Physical therapy can be part of an effective plan to ease the pain while remaining active. Call Crestview Physical Therapy today to find out how a physical therapy program can lessen or even eliminate your arthritis pain!

Why Choose the Right Foods?

Nutrition can play a crucial role in easing arthritis pain and discomfort. Besides avoiding MSG, refined carbs, and sugary foods, which can increase inflammation, you’ll want to add these great tasting foods that can help ease your arthritis pain.

  • Soy – High in protein and low in fat, soy is a great tasting way to fight inflammation. You can get your soy through tofu, soy milk, and roasted soybeans.
  • Broccoli – Broccoli has an ingredient called sulforaphane which may slow or even prevent osteoarthritis. Broccoli is great hot or cold and in salads or casseroles.
  • Ginger – Ginger may be able to help reduce inflammation and alleviate arthritis pain. It also adds incredible flavor to almost any food including soups, fruits, veggies, and meat.
  • Walnuts – Like fish, walnuts are rich in omega-3 fatty acids and can reduce inflammation. Walnuts can be eaten alone or added to almost any sweet or salty dish.

Why Stay Physically Active by Using Physical Therapy?

While exercise won’t reverse arthritis, it can help slow its progression and ease painful symptoms. Sticking with a regular exercise routine that’s provided by your physical therapist can also help you shed a few pounds, which will ease the strain on your joints. A physical therapist can show you several types of stretches and exercises that address your areas of pain. Physical therapy may also help you avoid taking excessive amounts of medication to reduce pain.

A physical therapist is trained to evaluate your condition and provide the correct exercises to meet your needs. Exercise during physical therapy may also include aquatics. Working out in water provides exercise that is soothing and non-impact. A physical therapist may recommend a heated pool to help relieve pain in arthritic joints.

Why Work With a Physical Therapist?

A physical therapy treatment program can ease the pain from arthritis and help improve your daily life. Working with a physical therapist can help with the following:

  • Strengthen Muscles – Muscles that surround and support aching joints can help limit arthritis pain when they’re stronger and more flexible. Physical therapy techniques can be used to increase strength.
  • Increase Range of Motion – A physical therapy program can help keep muscles and ligaments loose and reduce stiffness. This will lessen pain and improve your overall range of mobility.
  • Learn to Use Devices Correctly – A trained physical therapist can help you learn to use orthotics, walkers, and other assistive devices correctly. This will help lessen the strain on joints when you move.

What Methods Can a Physical Therapist Use?

A qualified physical therapist may use several treatment methods to help relieve arthritis pain. A physical therapist might use massage to loosen muscles and tendons that surround arthritic joints. Physical therapy might include the use of ice packs and ice baths to reduce inflammation. Your physical therapist may also use heating pads as well as other heat methods to loosen tight muscles. Physical therapy treatment may also include laser or ultrasound treatment.


A qualified physical therapist can put together an individualized program to help reduce your arthritis pain and keep you as active as possible. Physical therapy is an excellent way to keep your joints, tendons, and muscles working together efficiently. Contact our Crestview office to see how physical therapy can help you live a pain-free life!


5 Quick Tricks to Stay Active!

Tuesday, November 20th, 2018

As humans, we are on a never-ending hamster wheel that demands we get as much done as possible, but it’s time that we all become a little more realistic about what is and isn’t possible through sheer willpower.


Repeat after us: My willpower has limits.


Try as you might, you can’t accomplish world peace (or even your to-do list) within a 24-hour period. Instead, you must employ tricks and tips to stay engaged, motivated, and active on your quest to do it all. Call Crestview Physical Therapy to learn more!


Here, we’ve given you five quick tricks — that is, easy strategies that you can quickly implement — to stay active and involved in that thing called life.

Tip #1: Embark on a Mission to Live Pain-Free

What’s the number one reason people give for not staying active? Pain.


According to the National Institutes of Health, most Americans experience chronic pain. An estimated 25.3 million adults reported pain every day for the preceding three months in a 2012 National Health Interview Survey. Nearly 40 million adults acknowledge suffering from severe pain, which is also a predictor of other health concerns.


Fortunately, there is an effective, easy way to abolish most of your pain: physical therapy. Hands-on therapy from a trained physical therapist or treatments such as ultrasound and electrical stimulation can help alleviate pain and restore muscle and joint function to help you lead a more active lifestyle.

Tip #2: Get Better Sleep

Though it may seem counter-intuitive to say that you need more sleep when you’re trying to stay active, such a statement is accurate.


Sleep disturbances occur in one-third of the US population, and yet sleep is vital for the proper functioning of the body. Physical therapy can help you achieve better sleep and, therefore, achieve a higher degree of activity in your waking hours. Physical therapists are trained in areas critical to sleep, including pain modulation, cardiovascular health, tissue healing, and cognitive functioning. A physical therapist can also provide suggestions for how you can integrate sleep health with overall well being.

Tip #3: Use Interactive Tools

There are a variety of products on the market that will encourage, inspire, and track your physical activity. Research shows that utilizing such products may, indeed, have a favorable impact on your levels of activity. The key to success is to establish daily, weekly, or monthly goals that are easily tracked within the tool. Other strategies that are helpful include:

  • Use the tool every single day. Consistency makes something become a habit and habits are notoriously difficult to break.
  • Write down your goal. A common figure is 10,000 steps per day, yet it’s worthwhile to check with a medical professional to avoid overextending yourself.
  • Encourage your friends and family to use the tools as well. Many trackers have interactive features that allow you to measure your progress against someone else’s. This informal type of comparison can really serve as an effective motivator. Most of us also benefit from having a workout buddy.
  • Engage in activities that you enjoy. While tools come with limitations — namely what activities it measures — it is extremely helpful to choose a tracker based on the activities you enjoy. Such activities are easier to maintain over time.

Tip #4: Grab Rover

What they say is true: A dog may be man’s best friend. Or at least a good exercise companion.

The arrival of a new pet, particularly a dog, is an effective way to get owners moving. “Pets need activity, and actually can be your own accountability friend to get at least a short walk in daily. Even if the dog only forces you to get up and let it out without going for a walk, you will have burned more calories than if you sat in front of the television all day.” Your physical therapist may even suggest a dog as part of your treatment plan.

Tip #5: Get Cleaning

Cleaning your house employs a variety of muscle groups and keeps you active. Every step you take and every inch you vacuum helps you stay fit. For an added benefit, squeeze your glutes and abdominal muscles as you’re trailing from room to room.


Whether you’re on a quest to stay fit and healthy, or simply want to enjoy life more, call our Crestview office to find out how physical therapy can help.