Schedule Appointment

Author Archive

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.

 

Treating Arthritis Pain the Natural Way!

Saturday, November 10th, 2018

You’ve probably heard of people with arthritis turning to steroid injections, antirheumatic drugs and joint replacement surgery to cope with pain. And in some cases, these more aggressive treatments may help patients with severe arthritis. But for many patients, physical therapy and related natural treatments present better solutions. Call Crestview Physical Therapy today to find out about your options.

Manual Therapy

Physical therapy isn’t just about doing specialized exercises. Manual therapy is the hands-on component of PT. These treatments not only gives arthritic patients much-needed pampering, but they also ease discomfort. Manual pain relief treatment often forms a significant portion of a physical therapy session for arthritis. Massage, heat and cold applications and even specialized machines all play a part in easing aching joints.

 

Your physical therapist can alternate heating pads and ice packs to naturally relieve pain. Ultrasound machines bring soothing heat deeper into affected joints. Targeted massage boosts circulation and creates a soothing, warming sensation for arthritic areas.

Building Range of Motion

For people with arthritis, stiff joints are painful joints. If you try to push the joint further than it can move, the resulting sensation ranges from a nagging twinge to sheer agony. That’s why increasing flexibility through physical therapy is yet another way to promote natural pain relief.

Range of motion work usually involves both flexibility and strength moves. The flexibility exercises gradually allow your joints to become more limber. Resistance exercises strengthen the muscles that support those joints. In this way, your complete physical therapy session will allow you to achieve greater freedom of movement. You’ll also have less discomfort.

Isolating Painful Joints

Sometimes, rest is the best cure for arthritic joints. Yet it’s impractical for most people to take long rest cures in bed. In fact, too much inactivity can actually worsen the problem by weakening surrounding muscles.

 

Instead, your physical therapist can help to isolate a painful joint. Bracing provides natural pain relief for your arthritic condition. A specialized neck collar, a wrist splint — wherever your arthritic pain may be, specialized support for that joint is possible. This type of bracing is another aspect of natural pain relief for arthritis.

Finding New Ways to Move

It’s not always simple to anticipate the actions that bring on arthritic twinges and sharp pains. Simply turning a corner while walking can cause your arthritic shoulder to tense and twist in a way that you never even noticed before — that is until a jolt of pain shoots through you! That’s why learning new ways to move can help you avoid some of those unwelcome sensations over the course of a day.

 

During physical therapy, patients with arthritis learn which motions lead to discomfort. Then, the physical therapist demonstrates new joint protection techniques. They can be as simple as using a purse with a particular kind of strap to take pressure off your wrists. Exiting the car or entering a bathtub differently are also common techniques.

 

If you have arthritic fingers, a physical therapist can demonstrate how to carry objects with your palms instead of grasping them. Laying objects across the arms instead of carrying them in your hands is another common technique. Physical therapy can also “hook you up” with the latest tools — gadgets that make day-to-day tasks much less challenging.

 

Of course, each patient is different when it comes to the best type of physical therapy and related natural treatments for arthritis. Much depends on the location and severity of your condition. Call our Brookmeade Drive office today to learn more. A physical therapist on our team can give you a careful assessment. This evaluation determines the best methods to provide you with natural pain relief.

 

Want to Fix Lower Back Pain? Try There 3 Simple Tips!

Saturday, October 20th, 2018

With over-dependence on prescription medication on the rise, many people with lower back pain are looking for a simpler solution. And according to a study in the BMC Health Services medical journal, physical therapy can prevent dependencies while reducing the cost to the patient. In fact, your physical therapist can not only help your lower back pain during your sessions, but they can provide simple strategies to carry into your daily life. Here are three pain-reducing techniques you can undertake both at home and during physical therapy.  

1. Work Those “Hammies”

Your hamstring muscles can play a key role in whether or not your lower back joints become over-stressed. When the backs of your upper thighs are too tight, your lower back has to do too much work to compensate. Stretching your hamstrings helps lengthen those muscles. It also may soothe your lower back — especially when it’s in spasm.

A physical therapy session can get you on the right track to specific hamstring muscles. In the meantime, try bending over and reaching for your toes twice a day. Don’t strain as you reach down, and try not to lock your knees. If you feel any pain at the outset, discontinue the exercise, and talk to your physical therapist about alternative “hammie” lengtheners.

2. Go to Extremes

Alternating hot and cold compresses and packs on your lower back can provide significant relief. You don’t have to alternate if you prefer just cold treatment or heat therapy only. But often alternating the two extremes helps provide a fuller range of benefits.

Heat increases circulation, and with that extra blood flow comes the healing properties found in your bloodstream. Hot compresses and packs also ease pain by blocking “signals” running from the nerves in your lower back toward your brain. Cold packs come to the rescue with their ability to numb pain, halt spasms, and reduce swelling in the affected area

During physical therapy, you’ll receive expert applications of these hot and cold packs. Your physical therapist can also recommend the best types of hot or cold therapies for your specific condition. As a general rule, ice packs and heating pads are good all-around options. Both are also inexpensive and readily available.

3. Balance Rest With Activity

Bed rest can certainly be the best initial prescription for lower back pain in pain cases. That’s especially true if your pain comes from an injury or re-injury. In fact, resting while applying ice packs is a time-honored way of reducing swelling in the first day or two.

For chronic lower back pain, however, moving around is better medicine than lying around. Activity releases your natural endorphins, which have pain-killing properties, as well as mood-lifting qualities. Of course, don’t overdo your workouts before consulting a professional, but taking a walk is a great way to gently limber up your back while releasing those helpful endorphins. If it helps, wear a brace to support your lower back as you move.

Physical therapy is an important exercise option. It delivers the benefit of exercise — under the watchful eye of a professional. Your physical therapist can warn you about moves that risk re-injury. She’ll also work with you on flexibility and strengthening moves. These exercises build up the muscles that support your spine, to ease lower back pain. They also help provide greater range of motion as you work through that back stiffness.  

Not sure where to begin when it comes to treating your lower back pain? Contact Crestview Physical Therapy to arrange an evaluation. During your first session, you can get started on learning how to make simple changes that decrease the severity and frequency of your lower back pain episodes.

 

How Proper Nutrition can Reduce Pain and Inflammation

Wednesday, October 10th, 2018

Proper nutrition can play a key role if you deal with chronic pain or inflammation in your life. Eating the right foods can help your body recover from many different conditions, which is why diet is an important part of any physical therapy regimen. Proper exercise, reducing stress and eating right can all work together to turn around inflammation and chronic pain. If you’d like to know more, contact our office to schedule a consultation with a physical therapist.

What Causes Inflammation?

Inflammation is the body’s immune response to harm or sickness, and it is part of the body’s healing process. If you have a wound, tissue damage, an infection or buildup of toxins in your body, the immune response is triggered to deal with it. Injuries will not heal without inflammation, but if the inflammatory response goes on too long, it can cause chronic inflammation. That’s bad news, and your physical therapist will want to help you get it under control, because chronic inflammation can lead to much worse outcomes, such as heart disease, diabetes, arthritis and even some cancers. One more thing to note: If you’re feeling pain, there is probably inflammation at that location. The two often go hand in hand.

 

The traditional methods of dealing with chronic inflammation include lots of rest (which usually means not enough exercise) and medication. A lack of exercise, however, can leave you worse off in the long run than doing the simple stretches and exercises that a physical therapist can teach you. Plus, medications can often carry a host of nasty side effects. You may heal, but is it worth it if you’re groggy all the time (or can’t sleep)? The good news about treating pain and inflammation with diet is that it’s all natural!

An Anti-Inflammatory Diet

Nutritionists have had patients report great success in turning around their symptoms by adopting an anti-inflammatory diet. As the body purifies itself during the inflammation process, you can speed that up by switching to a diet that complements the removal of toxins. There are three basic components to an anti-inflammatory diet. Here they are:

  • Heavy on the Vegetables: Vegetables are your new best friend on an anti-inflammatory diet. Broccoli, Brussels sprouts, cauliflower and cabbage are the best options. You’ll want to eat up to nine servings per day, preferably raw. You can substitute fruits for a couple of those servings to break it up, but otherwise, lots and lots of vegetables are the key.
  • Less Dairy & Grains: You’ll want to avoid simple carbs and sugars completely to strengthen your body’s immune response as much as possible. No donuts, no pastries and no white breads. Dairy products should be extremely limited, so very little cheese or milk with anything. Whole grains such as barley, oats, brown rice and wheat are best.
  • Avoid Red Meat: Red meat should be an extremely rare treat in your diet if you’re working to reduce inflammation. The proteins in red meat require extra work from your kidneys to process, so it will slow down the healing process if you eat a lot of it. One small piece of steak, one time per week, should be your maximum limit. That’s the bad news. The good news is that chicken and fish are just fine for an anti-inflammatory diet. Enjoy them with all of those servings of vegetables!

Additional Keys to Success

If you stick to the diet listed above, you should see your pain and inflammation symptoms start to reduce very quickly. Losing weight is another great way to fight inflammation, so getting down to your ideal body weight will help. Get some daily exercise and learn to manage your stress to see even better results.

Contact us today if you’d like to speak with a physical therapist about pain management or additional advice on how to reduce inflammation!

 

Arthritis Pain Sufferers- This Blog is for You!

Monday, September 10th, 2018

Arthritis is a joint disorder, which features inflammation, pain and stiffness. There is also often a loss in movement with arthritis, as the joints are too inflamed to move. When only a single joint is involved it’s known as monoarthritis. If two or three joints are involved it’s referred to as oligoarthritis. To date there are over 100 types of arthritis. Osteoarthritis occurs due to wear and tear of the cartilage and rheumatoid arthritis results from an overactive immune system. Arthritis is the most common chronic illness in the nation. Many people cannot work due to arthritis and have to go on disability. And it affects men, women and children. Arthritic pain can impede one’s mobility and quality of life. If you suffer from arthritic pain be sure to call us to schedule an appointment with our physical therapist. Physical therapy for arthritic pain has been proven by research to be highly effective.

Diagnosing Arthritis and Getting Treatment

Your doctor will examine your joints for deformity and inflammation, look for signs of disease and review your history of symptoms. Blood tests, urine tests, x-rays or joint fluid tests may be ordered. Early diagnosis can prevent disability and irreversible damage. Exercise routines, medications, rest and physical therapy may be recommended. A physical therapist can provide properly guided exercise regimens. It’s important that you do the proper, safe exercises to avoid injury.

The Role of Physical Therapy for Arthritis

Physical therapy is all about engaging in physical activity and exercise. “Physical activity is essential to optimizing both physical and mental health and can play a vital role in the management of arthritis. Regular physical activity can keep the muscles around affected joints strong, decrease bone loss and may help control joint swelling and pain. Regular activity replenishes lubrication to the cartilage of the joint and reduces stiffness and pain. Exercise also helps to enhance energy and stamina by decreasing fatigue and improving sleep. Exercise can enhance weight loss and promote long-term weight management in those with arthritis who are overweight.”

Arthritis pain can be miserable and debilitating for those who suffer from it, and unfortunately, there is no cure for it. A physical therapist will custom tailor a therapeutic exercise program to help mobility and strength. A physical therapist will create a treatment program that addresses all areas of the body. For example, if you suffer from arthritis pain in the knee an exercise program will address the lower back, hip and ankle, in addition to the knee. That’s because all of these areas contribute to proper knee control and mechanics. Carrying objects, lifting and squatting may also be a part of the treatment plan.

Physical therapy also consists of manual therapy. It has been proven that joint and soft tissue mobilization help patients suffering from arthritis pain. Deep tissue massage, TENS, ice packs and heat therapy may also be part of the treatment plan by a physical therapist. All of these treatments are passive modalities that increase blood flow, reduce inflammation, reduce pain and enhance mobility. All around, physical therapy is an effective, noninvasive method for arthritis pain. Plus, you won’t have to rely on those pain meds, which can lead to addiction.

If you’re suffering from arthritis pain, be sure to schedule an appointment with one of our certified physical therapists. Our research-driven treatments will help you get fast pain relief. Get your life back on track with treatment from our physical therapists. Our physical therapy team is your partner in getting you well and committed to your success.

 

Feeling Stiff and Achy? Physical Therapy Can Help!

Monday, August 20th, 2018

Everyone wakes up feeling some pain in their joints or muscles from time to time. But if you find yourself consistently waking up stiff and achy, it might be time for pain-relief work with a physical therapist. Aching or stiff joints may be a minor problem that is easily remedied; in other cases, your doctor may have diagnosed a condition or ailment that will benefit from physical therapy. We’ve worked with a wide range of patients who struggle with aches and pains, and we would be happy to work with you to help you enjoy a better quality of life as well!

Why Am I Stiff and Achy When I Wake Up?

Joint tissues become irritated throughout the day and by the evening, when your mind is tired, you might not even notice it. When you fall asleep and remain mostly immobile overnight, that allows the inflammation to grow thicker and irritate the joints even more. The result is that when you wake up in the morning, your joints are stiff and achy. After you start moving around, the inflammation becomes more liquid-like and the pain will lessen. One common remedy for this, which your physical therapist is likely to recommend, is that you stay properly hydrated throughout the day. Staying hydrated allows your body’s tissues to function at their normal pace, whereas dehydration slows down your chemical processes.

More Serious Medical Conditions

If your doctor has diagnosed you with a more serious medical condition that impacts your joints and tissues, physical therapy can probably help. Here are some of the most common ailments that can be relieved with the guidance of a physical therapist:

  • Rheumatoid arthritis.
  • Osteoarthritis.
  • Lupus.
  • Bursitis.
  • Gout.
  • Bone cancer.

All of these conditions can cause aching, stiffness and joint pain. A physical therapist will work with you to help you try to achieve a greater range of motion with affected limbs or joints, and to relieve the pain so you can enjoy a better quality of life.

Tips for Stiff and Aching Joints

Your physical therapy regimen will largely depend on your specific symptoms or diagnosis. However, there are a lot of common recommendations that work hand-in-hand with physical therapy. Here are some tips that your physical therapist will likely share with you on your journey to wellness.

  • Get Good Sleep. Getting enough sleep at night creates a circular benefit with physical therapy exercises. When you get enough sleep, it increases your ability to effectively exercise. When you exercise regularly, it helps you to get better sleep. Better sleep habits and physical exercise are a powerful “one-two punch” for keeping aches and stiffness away.
  • Use Better Posture. If your work requires you to sit at a desk for long hours, or if you stay sedentary for long periods every day, try to get up every half hour for some light stretches. Move around to keep your circulation going, which helps to relieve joint pain. Proper posture when sitting or standing will help your joints to function properly. When we use bad posture, it puts strain on areas of the body that weren’t meant to be stressed.
  • Improve Your Diet. Be sure to consume lots of brightly colored fruits and vegetables. These healthy foods have more antioxidants and vitamins, which fight off the inflammation that can lead to joint pain. A better diet also helps you to get better sleep and helps your body receive more benefit from exercise.

Physical Therapy Exercises

You don’t have to be a bodybuilder or an Olympic-class athlete to work with a physical therapist. Most of the exercises and stretches that your therapist will recommend are simple to perform and don’t require any special equipment — and most of our patients are just regular people (not super athletes).

Contact us today to schedule a consultation on how physical therapy can help you relieve those aches and pains!

 

Tension Headaches: How to Handle Them

Monday, August 20th, 2018

Of the four distinct types of headaches — tension, migraine, sinus and cluster — the tension type is the most common. Of course, stress is a natural reaction to stimuli and can keep us safe from danger. Yet an excessive amount of stress can lead to tension headaches. That’s why learning how to handle emotional and physical stress can help reduce the severity and frequency of tension headaches.

If you’re concerned about your headaches, contact us — and read on, for some helpful tips about coping with tension headaches.

How the Body Reacts to Stress

When the “fight or flight” response is triggered, our bodies become flooded with protective hormones like adrenaline, which leads to a chain reaction of neck and scalp muscles contracting. These physical reactions often result in either tension or migraine headaches.  

Muscular overuse is another factor that leads to tension headaches. Holding your neck or shoulder joints in an unnatural position for too long causes supporting muscles to go into spasm. In turn, the muscles compress the adjoining nerves, sending pain impulses to your brain that result in headaches and sometimes a sore neck.

Working at a computer, bending over a work table or holding a phone to your ear for prolonged periods are all frequent causes of tension headaches from physical sources.

Additional Causes

Along with muscle-bunching activities like desk work, here are a few other factors associated with tension headaches:

  • Emotional stress
  • Fatigue
  • Excess alcohol
  • Fluctuating caffeine levels
  • Eye strain
  • Use of tobacco products

Dealing With a Tension Headache

Here are three of the most common tips concerning how people effectively deal with tension headaches:

  • Stretch your neck muscles regularly. Tense muscles in the neck region are often tension headache culprits. Physical therapy can also help.
  • Practice relaxation techniques. Whether it’s deep breathing, yoga or walking on your lunch break — finding a way to de-stress is key to stopping tension headaches before they start.
  • Adjust your ergonomics. Your workplace setup can cause headaches. Consider simple adjustments like setting up your monitor to a more comfortable position, and getting a headset for your telephone.

If you have a severe headache, especially if it’s an unusual type for you, seek immediate medical attention. Tension headaches, on the other hand, don’t require emergency care — but they can still be painful and interrupt your normal routine. We may be able to give you the tools you need to decrease the severity and frequency of these annoying headaches.Contact Crestview Physical Therapy today for more information.

 

The Unexpected Benefits of Stretching

Friday, August 10th, 2018

Many non-athletes — and even a few actual jocks — are guilty of either rushing through their warm-up stretching, or skipping the cool-down moves after the workout. Yet, along with cardio and strength-training, stretching also delivers significant health benefits.

You probably already know that stretching extends your overall range of motion, while also elasticizing your muscles and enhancing coordination. But those improvements, in turn, bring about other health benefits. We can discuss more of these during your visit, but in the meantime here are some of the frequently-overlooked benefits of stretching.

Increased Circulation

The act of lengthening and loosening your muscles through stretching means that you’re simultaneously opening up their interior blood vessels. This increased circulation is crucial for heart health and lowered cholesterol. It’s also a boon for the muscles themselves, because the improved blood flow results in faster recovery time, and less overall soreness after a workout.

Longer term, improving your circulation is a superior mood enhancer and energy booster. The physiological impact of increased circulation means that your bloodstream is carrying more oxygen and nutrients throughout your body, allowing for higher energy.

Reduced Tension

The most obvious benefit of a decrease in muscular tensing is, of course, that your pain and discomfort is greatly lessened. That alone is a smart reason to add more stretching into your life, because relaxing those contracted muscles will instantly make you feel physically better.

There’s an emotional component to “de-knotting” your muscles, as well. You’ll literally feel as if a weight has been lifted from your shoulders, which can’t help but lift your mood. Optimism is also restored because relaxed muscles allow all-important endorphins to flow, which banishes pessimism — and that dreaded midday fatigue.  

Improved Flexibility and Posture

Enhancing both your flexibility and posture through stretching your joints and muscles are key to avoiding a range of pain-causing conditions.

Range of motion is vastly improved by regular stretching. Not only can you correct any joint stiffness you presently have through regular stretching as you’re extending your limbs as far as they can go, but you can also reduce the risks of future, motion-limiting injuries.

In terms of your muscle groups, stretching keeps the muscles supporting your spin lengthened and in perfect position. This proper alignment improves posture, and usually reduces any incidences of neck and back pain.

 

If any of these health issues sound familiar to you, please call Crestview Physical Therapy today. We’ll work together to put together the stretching routine that’s best for you!

 

How Staying Active at Work Can Increase Productivity

Friday, July 20th, 2018

Picture yourself at work. Hunched over a keyboard, clicking away on a mouse, answering the phone, or having meetings, the most moving around you are likely to do is to and from the copy machine. It is no surprise that our sedentary jobs are causing fatigue and stiffness, both mentally and physically. Fortunately, having a desk job doesn’t exclude you from experiencing more physical activity at work. Give these activities a try and you are sure to find out you feel better physically and experience higher productivity.

Time for a Mental Shift

Somehow, somewhere along the way, Americans got it into their heads that working without breaks is the sign of productivity. Not true! Working without breaks not only causes physical and mental fatigue, studies have shown that people who allow themselves to take a break are more productive than their power-through counterparts.

Use the 1 in 20 Rule

Studies have shown that the mind can only work continuously on a singular task for 20 minutes at a time before productivity begins to slow. Fortunately, it does not take a lot to reset the brain’s ability to refocus. Standing up and moving around every twenty minutes, changing positions, or walking to another office is enough to give your brain the blood flow it needs to be ready for the tasks at hand.

Stay Hydrated

On average, water represents up to 60 percent of our body weight yet many of us walk around chronically dehydrated. In addition to digestive problems, fatigue, muscle aches, and joint pain, chronic dehydration can slow productivity. If you are thirsty, you are already dehydrated. Make sure you are consuming water throughout the day in order to keep your brain firing the way it should.

Stretch

Stretching your muscles is a great way to keep the blood flowing to your brain. You may find that your body has a natural need to stretch when it has been stagnant too long. This does not mean you need to roll out the yoga mat by your desk and do a pigeon pose. You can stretch your arms, legs, back and neck in just a few minutes without special equipment and enjoy greater productivity for hours afterward.

Don’t Forget to Breathe

We breathe thousands of times a day without even thinking about it, yet becoming aware of your breath is a great way to reduce stress, think more clearly and work better. Take deep breaths that fill your lungs and expel all of the air out. Then, enjoy a more productive work day.

Call Crestview Physical Therapy today and speak to our experts.