Brent Cowles - Optimize Mobile Physical Therapy

Improving Posture with Daily Habits

Leave a Comment / Daily Habits, Improving Posture / Brent Cowles

Have you ever wondered why your neck always hurts? What about why there is that nagging discomfort in your upper and lower back? How about the nagging pain in your shoulders, hips, or even feet? Well, all of those aches and pains could be down to one very important aspect of your life: your posture. Yes, that’s right. For those of you who have never considered your posture important, or who haven’t really given the way you sit, stand, or walk much thought, we’re giving you some advice: it’s time to take notice. Your posture affects almost everything about your body, from muscle health through to bone structure and overall mobility. It’s no wonder, then, that today’s blog is all about posture. So, get ready, sit up straight, and start diving into why your posture matters. Having a good posture is important for more than self-confidence. Sure, it’s great to enter a room like Patrick Swayze in Dirty Dancing, but walking balanced and upright means a lot more. For one thing, a good posture directly affects the health and suppleness of our muscles. Practicing good posture ensures that our muscles remain strong and mobile, thereby allowing them to offer much-needed support to our skeletal structure. Back, neck, and hip pain is often result of uneven, unbalanced posture. Why? Because the muscles in those areas are not strong, supple, or mobile enough to step-up to the plate. They can only function correctly if good posture is enforced. We can picture you adjusting yourself in your seat, now. And that’s good! Far too many of us forget that the small, daily habits we have actually effect our posture the most. From sitting incorrectly in a desk chair, through to carrying uneven amounts of weight and overcompensating on one side when driving, we’re all guilty of practicing bad posture throughout the day. The good news is, though, we now know there is room for improvement! First things first, though: how do we know if our posture is off? Well, the key to knowing if your posture isn’t quite right is to listen to your body. Pay close attention to the little things you do. For example, do you always carry your bag on one side of your body and then lead away from the weight in order to balance? If so, you’re practicing incorrect posture: your spine curves unnaturally in order to accommodate the uneven weight. Another example is this: when you drive, do you lean your elbow into the driver’s door? If so, your spine is once again curving unnaturally. How about when you walk? Do you lean very far forward or do you tend to curve your lower back/coccyx out? If so, your walk is off and your incorrect posture could cause back pain down the road. All three of these examples are just a tiny few compared to the various ways in which incorrect posture can rear its ugly head in your daily activities. For this reason, it’s extremely important to be aware and to get the right advice immediately. Always remind yourself of your posture and, where applicable, aim to improve it. For example, you could start sleeping with a pillow between your legs so as to align your spine. You could also start sitting upright in your chair at work, lift the height of your computer monitor, and refrain from using laptops where possible. Remember to get up regularly and go for a walk, too! Furthermore, when you’re standing, make sure you’re upright with your spine aligned. Ensure that your shoulders aren’t hunched and that your weight is spread evenly across your legs. The same advice is true for when you walk: distribute weight evenly and ensure that your spine is always supported. Be sure to wear appropriate footwear, too, as your shoes can directly affect your posture and, therefore, your health. Having said all that, we also know that it can be tricky to self-diagnose potential posture issues. Oftentimes, habits are formed over years and years, and that’s exactly why breaking them, or even recognizing their damaging effects, can be very difficult. However, if you’re serious about tackling your posture – whether to ensure prolonged health and a pain free life, or to eradicate existing pain – it’s imperative that you see a physical therapist. Professional, hands-on physical therapy is the safest, most effective way of tackling posture-related issues. Not only will a physical therapist diagnose and treat the root cause of the problem, thereby eradicating the pain, but he/she will also give you tailor-made exercises and invaluable advice in order to equip you with the tools to maintain a pain-free life filled with great posture! At the end of the day, just as a lifetime of bad habits can lead to injury, so too can the practice of correct, targeted habits improve your posture and thereby undo the damage. Rome wasn’t built in a day, and the improvement of your posture doesn’t hinge on a large, extreme gesture: it takes the accumulative effects of daily, conscious changes to alter bad posture. Listen to your body and make the changes needed to move forward into a pain-free, long, mobile life. We understand that bad posture has the potential to hinder mobility and active lifestyles. We also know that it may well lead to serious injury or prolonged suffering… and we really don’t want that for you. If you’re not sure whether you have bad posture and you just want some answers in order to avoid negative repercussions, or whether you’re suffering from pain related to bad posture, then we invite you to contact one of our friendly, knowledgeable physical therapists today. Make the change needed to create positive habits that will last a lifetime. Good posture paves the way for a healthful, pain-free life, and we cannot wait to give you the foundation you need to start implementing them correctly and safely. Call us today – we look forward to hearing from you! Ask About Availability

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Nutrition and Inflammation: The Do’s and Don’ts of a Healthy, Active Lifestyle

Leave a Comment / Active Lifestyle, Healthy Lifestyle, Inflammation, Nutrition, Nutrition and Inflammation / Brent Cowles

Have you ever woken up to a headache, pain, and a thirst you can’t seem to slake? Nope, I’m not really talking about the after effects of a big night out… I’m referring more to the effects felt after a big take out! All too often, people underestimate the extraordinary power of food when it comes to their health, fitness, and general wellbeing. If you think pain and nutrition aren’t interlinked, well, you’d be very wrong. Similarly, if you think there isn’t a direct causal effect between your BigMac and some fatigue and back ache, well, you’d be wrong again! What we ingest is as important as how we workout, sleep, and maintain mental wellbeing. There’s a reason the Greek philosopher Hipprocates explained that ‘food is thy medicine and medicine is thy food’. Food matters, not only for your body, but for your mind and quality of life, too. In this post, then, we look at what the wrong foods really do to your body, why inflammation can be problematic, and what you can eat to make it balance back out. Ready? Let’s jump in? First off, it’s important to start with why certain foods are bad for your health and a pain-free lifestyle. No, it’s not simply about the sugar and fat content, although that is, of course, important. Obesity is a big issue globally, and cutting down on harmful macronutrients such as these can go a long way to altering this. Here, though, I want to focus on inflammation itself, as it is inflammation that – more often than not – contributes directly to pain. Please know that obesity is often associated with inflammation, too, so the two are definitely not mutually exclusive. What is inflammation, then? And how is it related to nutrient intake? Well, in essence, inflammation is a response by your immune system designed to fight infection – white blood cells rush to the area in question and combat the danger. However, if there is too much inflammation in the body… well, things can go awry fairly quickly. Your muscles get confused, white blood cells run amok, and your immune system becomes less capable of fighting actual danger – instead, it focusses on combatting the wrong things. And guess what? Inflammation can really cause you pain! So, what induces and perpetuates inflammation? Though not limited solely to this, the intake of harmful inflammatory foods may do precisely that. Eating certain foods can increase the inflammation in your body, thereby opening yourself up to injury, infection, and a general decline in activity and energy. Doesn’t sound all that good, right? Luckily, there’s a very good way of avoiding this… stop eating inflammatory foods! What are they? Well, here are a couple you may be familiar with: Cow’s Milk and Dairy Products Eggs Tree nuts Peanuts Shellfish Wheat Soy Fish Now, if your favourite food is sushi followed by ice cream, don’t be too concerned! The idea is to be consistent in the way you approach your food choices. Don’t completely cut out nuts or eggs, for example – these foods are actually good for you in many ways. What you do need to be aware of, though, is that your body may be communicating how these foods affect it: are you experiencing a production of phlegm after drinking milk? Do you feel tired after consuming eggs? Do peanuts cause a rash? It’s very important to listen to your body and to limit those foods that may cause more harm than good. Remember, when you aren’t at your healthiest, you open the door for injury and immobility, both of which can set your health and mobility back greatly. Enough of what you can’t eat, though… what should you be eating? In the war against inflammation, some foods may well combat it to greater effect than others. Eating foods that combat inflammation goes a long way to increasing energy levels, reducing down-time, and contributing to your overall heath. Eating them can even reduce the existence of free radicals in the body, that is, those cells that directly influence the production of cancer cells in the system! So, including some of these healthy and delicious foods into your diet may well go a long way to keeping you out of the hospital bay: Fruits and vegetables Healthy fats like omega-3 fatty acids Walnuts Flax seed Chia seed Hemp seed In fact, eating fewer anti-inflammatory foods may actually be as simple as steering away from the processed foods isle and roaming down the fruit and vegetable isles instead. Eat with vibrancy, as the antioxidants and anti-inflammatory properties of foods are highest in those that display the most vivid colours. Try your hand as something new – purple cabbage with butternut squash fritters, anyone? You don’t need to be vegan to be healthy, but reducing inflammatory foods may well place you in good stead for healthful aging and a happy, mobile, pain free life. Remember, what you put into your body is, ultimately, what you will be able to cash out. Are the yellow arches going to fuel you better than a homemade stew with beans and some grass-fed beef? I don’t think so. As you start to make healthful decisions for your life, remember to reach out to a physical therapist for some information on what to eat, how to start getting active safely, and how to assess and treat any current aches or pains you’re experiencing. To ascertain whether you’re currently living with inflammation, it’s important to speak to a professional physical therapist for the best advice. Thankfully, inflammation can be combatted with a healthy lifestyle – and that includes drinking enough water, by the way! Dehydration exacerbates inflammation, so be sure to drink upwards of 64 ounces of water a day. Tackle pain by taking a closer look at the foods you eat – ditch the pizza for some roasted beetroot and goat cheese, and try your hand at making some anti-inflammatory inspired meals this weekend. The

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The Benefits of Outdoor Exercise

Leave a Comment / Exercise, Outdoor Exercise / Brent Cowles

As the summer fades and the cooler weather sweeps in, the trees begin to change and so do our mind-sets. Whilst we may indulge in a few more takeout nights, or drink one or two more hot chocolates, many people also venture outside to do more outdoors activities. Hiking, walking, and a general movement away from the cities into nature seems to be a common theme for the fall months. With this general influx of interest in movement and fitness, we thought it would be a good time to give you some information on why being outdoors is healthy. We want you to know how it actually boosts not only our physical bodies, but our minds and mental wellbeing, too. So, let’s jump straight in! One of the biggest benefits of being out in the open air is the exposure we get to sunlight. All too often we spend our days sitting in front of a computer or slaving away in a building of some sort – getting out for a stroll, a run, a hike, or even a cycle means we give our bodies a much needed boost of vitamin D. How? Well, the sunshine vitamin is one of the few that we can’t actually derive naturally from food – we get it predominantly from the sun or from fortified foods such a milk. It’s quite apt that we get it from the sun, really, as vitamin D is the ‘happy vitamin’; it helps the body produce serotonin, alleviates stress, and elevates moods. And remember… a happy body is, of course, a healthy one. So, get out for some sun! In addition to catching a few rays, outdoor activities promote much better oxygenation in the body. You’re probably wondering why this is important, right? Well, good oxygen levels lead to greater cardiovascular health, a better aerobic capacity (fitness level), and greater muscular strength. Got your attention? Good, now get yourself outside! As mentioned, outdoor activities and exercise isn’t just about the positive changes to your body – though these are inevitably part-and-parcel of doing them. In fact, a large proportion of the positive attributes associated with outdoor activity comes in the form of mental health. For one thing, exercising outdoors promotes a sense of adventure and excitement. Think about it for a moment – which would you rather do? Would you rather sit on your stationary bike for an hour every day or be out in the woods amongst the trees seeing new places as you cycle along? And whilst there’s nothing wrong with stationary bikes, being in new situations and places gives one a sense of accomplishment and growth, not to mention that it ultimately challenges one’s adaptation skills and expands them exponentially – this in and of itself is something worth putting on your sneakers for! There is so much to be said for being outside. You may not know it, but being indoors for hours on end actually means that you’re depriving your mind of valuable time to connect with nature. In effect, it means you are constantly looking for ways to distract yourself from ‘being in the moment’. Let’s take a second to unpack that. What does ‘being in the moment’ mean? Well, initially it means being conscious of those activities you’re doing while you’re doing them. In other words, it means being entirely connected to the task at hand. When we’re indoors it may mean that we have a television blaring in the background, the stove is turned on and the spaghetti is boiling over, the kids are wrecking their rooms upstairs, or your partner just fell asleep with the heating turned on high. There are always distractions inside your home or office, thus, getting outdoors is a welcome reprieve from the constant hive of activity you’re normally faced with. Being in the moment is, then, a way to connect to the world around you rather that interfering with it. You simply give yourself the opportunity to observe the world around you. Can you imagine what doing this on a daily basis would mean for you? Less stress, deeper breathing, more time to think, and so much more quality time with the ones you love. That sounds like a pretty good deal to me. And there’s more! One of the biggest benefits of outdoor exercise is that your immune system will get stronger. It’s strange to think about, but it’s true. As you’re exposed to new environments, new smells, and different air, your immune system will develop better coping mechanisms when it comes to disease… and you’ll definitely be able to stave off germs in more efficient ways. This is precisely why so many experts recommend outdoor play for children – the world outside is invaluable when it comes to developing a strong immune system. Let me tell you one last secret… outdoor exercise will help keep you young! Yes, that’s right! I’m not talking about the type of ‘young’ you get from Botox injections. Nope, what I’m talking about is the real, healthful, youthful energy you can achieve by being outdoors and doing different activities. Your joints and muscles will grow strong, you’ll become more flexible and resilient, and you’ll feel so much better about yourself. The type of strength you’ll build during outdoor activities will not only make you feel younger in and of itself, but will also mitigate the risk of injury as you get older. Doesn’t that sound amazing? At the end of the day, it’s easy to feel tired or irritable after work, but the benefits of getting those running shoes on and heading off down the road cannot be understated. So, if you’re unsure about where to start, what to do, or even if you’re well enough to attempt outdoor activities, why not consult a professional hands-on physical therapist for advice? In the same vein, a physical therapist can also treat and secure a pain free future if you’re currently suffering from pain – he/she will help

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Sports Performance and Physical Therapy: Two Peas in a Pod

Leave a Comment / Physical Therapy, Sports Performance / Brent Cowles

How many times have you run that mile? How many times have you looked at your stopwatch and sighed at the missed minutes or seconds on the clock? Sport performance is an incredibly powerful driving force for athletes, and when minutes and seconds become indicators of success, making the most of every movement, every muscle, and every intentional stride, means the difference between winning and falling short. Fitness, strength, flexibility, mobility, and precision… these are but a few of the things involved in sport performance. In this post, we’re looking at the ways in which physical therapy can exponentially boost your sports performance. That’s right! It’s not all about back disks and joint pain… physical therapy can be the different between a good run, length, ski, or jump, and a great one. Let’s see how! Maybe you’ve never considered physical therapy as a way to increase your sports performance. And why would you? In general, we see physical therapists treating the injured on the field… not the healthy, right? Well, no not really. Behind every great athlete is an equally great physical therapist. You see, physical therapy is primarily invested in the fluidity and precision of movement – the eradication of pain is a by-product of a correction within these sectors. So, when it comes to sport performance, physical therapy offers a wealth of invaluable advice, information, and tools to streamline movement and behaviour. The result? A superior gait, precise breaststroke, and enviable run down a Black Diamond slope. The bottom line? Your performance is likely to be stagnant without proper form and technique. And how do you get that? Physical therapy! But before we get into that in more detail, sports performance is about a little bit more than that, actually. As important as it is to be precise and correct in your movement and posture, it’s also incredibly important to recover correctly. Yes, that’s right! A good warm-up and warm-down routine can make all the difference in the way you play or train – in fact, quite apart from improving your performance, if you do warm up and down well, you are much more likely to avoid injuries that could set you back for weeks or months… maybe even longer. It is so incredibly important that you remember this: you need to have proper warm up and warm down routines. Luckily, physical therapy can help on both counts and more! Not only is it the safest and most effective way of increasing your sports performance, it is also the best way to stave off potential injuries that could set you back and lump you with unwanted downtime. Here’s how: Exercise in a Controlled Environment Interestingly, a big benefit of visiting a physical therapist is that you’ll be able to train and improve in a controlled environment. What this means is that your performance will increase in a precise way, that is, by ruling out differing factors in weather, environment, or time. Each session will give you the opportunity to precisely monitor your improvement, since there will be no external factors influencing it. Ongoing Improved Awareness of Form and Correct Movement Physical therapy looks at the movement of your body in such a way as to correct imbalances and posture abnormalities. As you work on one improvement with your physical therapist, he/she is already aware of the next step, next improvement, and next milestone. Each session sets the bar higher, and so each movement and each activity performed will become more streamlined and seamless. Increased Awareness of Higher Level Functioning The great thing about learning precise movement in physical therapy is that the skills translate into other areas of your life. Motor skills will improve and your cognitive ability will increase – your awareness of your body will become part-and-parcel of your competence in other tasks and hobbies. The results are truly amazing. Tools to Constantly Improve Performance Physical therapy offers you a lot in terms of giving you the tools to continue performing at your best at all times. Not only do you learn the correct techniques during your sessions, but you are given all of the support, advice, and routines so that you can implement them on your own out on the track, the court, or in the pool. This is incredibly important, as your own implementation allows your awareness to grow and, as a consequence, your performance to increase exponentially. Body mechanics lie at the heart of what physical therapy can offer you in terms of sports performance. Yet, that isn’t all. If you are currently dealing with an injury that’s setting you back in your training, then physical therapy can help you, too. By treating the root cause of the problem, correcting the pattern so as to maintain pain-free training, and by giving you the tools to ensure the pain doesn’t return, physical therapy actually sets you up for long term success. And the best part? All of the benefits of physical therapy means that you are actually in a much better position to avoid getting injured in the first place. Proper form, precise movements, and body-awareness all give rise to training that sets you apart from the rest. Unlike practically any other routine, physical therapy offers you the effectiveness of science mixed with the wisdom of repetition. In fact, for an athlete, physical therapy is the single best way of increasing one’s performance and success. Period. If you’re interested in learning how to increase your sports performance, if you’re tired of waiting for your periods of ‘down time’ to end, or if you’re currently in pain and feel that your routine is suffering, we invite you to contact us, today. Our mission is to help you be the best you can be and for you to maintain a pain free life, excellent routine, and excitement with regards to your sport for a very long time to come. Be the best you can be and reach out to one of our professional, hands-on physical

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Do I Have a Pulled Muscle or Something Else?

Leave a Comment / Pulled Muscle / Brent Cowles

Unless you’re gifted with extraordinary medical abilities, you probably can’t immediately tell the difference between a pulled muscles or something else. Hey, let’s face it, most people aren’t doctors. Not everyone can instinctively tell where their pains are coming from. And, if you’re reading this post, my guess is that you might be one the ones who struggle a little. The good news is, though, it’s absolutely normal not to know the cause of your pain; both people who suffer from sudden, fleeting pain, as well as those who experience ongoing, chronic pain, are often dumbfounded as to its cause. More often than not, though, people jump to the conclusion that they’ve pulled muscles. The effects of this type of ill-informed opinion can be life-changing, and that is why we’re about to expose the hidden answers behind what it means to have a pulled muscles, and whether or not something completely different might be going on. What are pulled muscles, actually? This is a good question, and it is the best place to start on your journey to discovering the true source of your pain. Remember, if you have an informed understanding of your ailment, you’ll be able to heal the source and permanently eradicated the pain. With that in mind, here is some information about what pulled muscles actually are and whether or not you have one of them, or, something completely different: Pulled muscles are muscles which are forcibly stretched and pulled beyond their capabilities. In other words, a pulled muscle is the result of a forceful movement exerted on that muscle. Take an elastic band as an example: as the band is stretched beyond its elastic means, it will eventually knot up or snap. This is exactly what happens to a muscle under the same conditions; a pulled muscle is the painful result of forced overextension. Alright, so how do you damage your muscles in this way? The most common activities leading up to pulled muscles include overuse, improper form during workouts, a failure to warm up and down before and after exercise, and skipping over stretching routines. Muscles need to be primed for exercise, and if this crucial step is neglected, they tend to be less flexible and more prone to damage and pain. That’s all good and well, but how can you then tell if you pulled a muscle or if you’ve done something else? Well, the biggest distinction between a pulled muscle and a different source of pain is the fact that your flexibility is limited after you hurt yourself. Essentially, this means you struggle to bend, stretch, or generally move the muscle. The muscle is tight and sore. In addition, you may experience swelling in the pulled area. You’ll most likely also experience stiffness and weakness in the muscle following the damage and, eventually, (if you don’t receive treatment for the correct diagnosis) you’ll become ‘knotted up’ in the area around the muscle as a greater amount of muscular tissue succumbs to stiffness and overuse. Here’s the problem, though: you may be experiencing all this and yet you’re still unsure whether you have a pulled muscle, or something else like, for example, a structural issue or pinched nerve.Luckily, there is a way to tell. Pinched nerves, in particular, effect different areas of the body and produce different sensations. Take a look: What is a pinched nerve? Unlike a pulled muscle, a pinched nerve occurs when the body tissue around a nerve applies too much pressure to it. In other words, a pinched nerve has nothing to do with stretching or pulling: it is, in fact, the restriction of the nerve by its surrounding tissues and muscles. Let’s use another metaphor: a garden hose. Running through the garden hose is water vital for the plants in the garden. In the same way, your nerves carry vital information about the condition of your body to your brain. Let’s take it a step further: when the garden hose bends or is pinched, the water runs out and the plants suffer. Similarly, when the tissues around a nerve impede its ability to function correctly, the body is effected and you feel pain. Now, you may be thinking, ‘sure, but how is this pain different from a pulled muscle?’ First of all, the origin of the pain is different: discomfort from a pulled nerve is traced back to the nerves themselves, all of which are found inside the cartilage, tendons, bones, and muscles of the body. It is not the muscle which is sore, it is the actual nerve. Furthermore, the symptoms of a pulled nerve are different from pulled muscles, in that one may experience tingling, numbness, sudden bouts of weakness, burning sensations, and an increase of discomfort when trying to sleep. Both pulled muscles and pinched nerves are painful; they both decrease mobility and increase suffering, yet it is absolutely vital to understand that these two problems are treated very differently. The biggest mistake most people make is that they muddle the two, thereby exacerbating the pain and prolonging the healing process.The thing is, if your discomfort goes untreated – or is treated incorrectly – you risk prolonged bed rest, extended periods off of work, a decrease in activity and mobility, weight gain, muscle weakness, and daily, extreme discomfort. None of these sound particularly appealing and, if you’re reading this, it’s most likely that you’ve already experienced one or more of these results. It’s time to take action.So, if you’re unsure why you are experiencing pain, you feel as though you’re not getting any better, or you’re at the end of your tether when it comes to finding the right kind of help, then we invite you to give us a call, right now. Physical therapy offers you the chance to find and heal the true cause of your pain, thereby allowing you to access the pain-free life you deserve. Why not try it today? Click the button below to speak to a specialist, right

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10 Foods To Eat After a Physical Therapy Session

Leave a Comment / Physical Therapy / Brent Cowles

Physical therapy is an important part of many people’s health and wellness routines. Whether you’re recovering from an injury, managing a chronic condition, or working on improving your fitness, physical therapy can help you achieve your goals. On top of exercises and treatments prescribed by your physical therapist, proper nutrition also plays a key role in supporting your body’s recovery and overall health. In this blog post, we’ll explore 10 foods that can be beneficial to eat after a physical therapy session to aid in your body’s healing process and support optimal performance. 1. Lean Protein Protein is essential for tissue repair and muscle building. Including lean protein sources into your diet such as grilled chicken, fish, tofu, or bans in your post-physical therapy meal can help to repair damaged tissues and promote muscle recovery. Protein also provides satiety, helping you feel fuller for longer, which can be beneficial for weight management. 2. Greek Yogurt Greek yogurt is an excellent source of protein, calcium, and probiotics. Protein helps with muscle repair, calcium supports bone health, and probiotics promote a healthy gut. Greek yogurt can be a nutritious and convenient option for a post-physical therapy snack or added to a smoothie for a protein-packed recovery drink. 3. Fruits and Vegetables Fruits and vegetables are rich in vitamins, minerals, and antioxidants, which play a crucial role in the body’s healing process. Incorporating a variety of colorful fruits and vegetables—such as berries, leafy greens, bell peppers, and sweet potatoes—can provide essential nutrients to support your body’s recovery and prompt overall health. 4. Whole Grains Quinoa, brown rice, and whole wheat bread are great examples of whole grains that you can incorporate into your diet. Whole grains are excellent sources of fiber, which can aid in digestion and provide sustained energy. Whole grains also contain important nutrients like B-vitamins and minerals, which can support your body’s recovery and help with energy production. 5. Healthy Fats Including healthy fats in your post-physical therapy meal can help with inflammation and provide sustained energy—which can be a big help during and after your physical therapy sessions (or just for overall wellness in general!) Sources of healthy fats include avocados, nuts, seeds, and olive oil. These fats can be beneficial for joint health and provide essential nutrients for overall well-being. 6. Hydrating Beverages Proper hydration is essential for optimal recovery and performance—and this goes in our daily lives, as well. After a physical therapy session, it’s essential to replenish fluids lost through exercise and sweat. Water is the best choice for hydration, but you can also include other hydrating options such as coconut water, herbal tea, or low-sugar electrolyte-rich sports drinks to replenish electrolytes and support hydration. 7. Eggs A great source of protein, healthy fats, and essential vitamins and minerals—eggs are a great food to incorporate into your diet. They can be a versatile option for a post-physical therapy meal, whether you make a veggie-packed omelet, a hard-boiled egg as a snack, or add eggs to a salad or sandwich. Eggs can provide the necessary nutrients to support muscle recovery and overall health. 8. Dark Chocolate Yes, you read that right! Dark chocolate with a high cocoa content (70% or higher) can be a nutritious treat after a physical therapy session. Dark chocolate is rich in antioxidants, fiber, and healthy fats, which can help with inflammation and overall heart health. Enjoy a small piece of dark chocolate as a tasty and satisfying dessert option. 9. Tart Cherry Juice This one, you might be unfamiliar with—and if not, great! Because that means you’ve been drinking a juice that’s been shown to have anti-inflammatory properties and may help reduce muscle soreness and inflammation after physical activity. Including a small glass of tart cherry juice in your post-physical therapy routine can provide a natural way to support your body’s recovery and reduce muscle soreness. 10. Smoothies Smoothies can be a convenient and nutritious option—easy to make and take on the go, you’re able to get nutrients that can aid your body in many different ways after completing physical activity. They are versatile, easy to digest, nutrient-rich, hydrating, and customizable to your liking based on your preferences and nutritional needs—which makes it fun! Incorporating the right foods into your post-physical therapy routine can play a significant role in supporting your body’s healing process and optimizing your performance. Lean protein, Greek yogurt, fruits and veggies, whole grains, healthy fats, hydrating beverages, eggs, dark chocolate, tart cherry juice, and smoothies can all be beneficial options to include in your post-physical therapy meal plan. By fueling your body with the right nutrients, you can enhance your recovery, support your overall health, and maximize the benefits of your PT sessions. So, next time after your PT session, consider reaching for these nutrient-rich foods at the grocery story to help you on your journey to optimal wellness. Take care of your body from the inside out, and you’ll be well on your way to achieving your health and wellness goals! Ask About Availability & Pricing

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How Stress Relates to Pain

How To Maintain Progress After Physical Therapy Treatment

Leave a Comment / Physical Therapy / Brent Cowles

If you’re an active individual who loves to stay active in any way possible, we understand how frustrating it can be to deal with chronic pain or an injury that just won’t go away. Ever since the pain started, you haven’t been able to feel like yourself and live life how you truly want to. Instead, you’re stuck trying to find ways to find relief that never end up giving you the long-term relief you desire. So, you seek physical therapy for your condition. Through treatment you realize that PT was the solution for you ALL along…but now, your treatment sessions are coming to a close and you’ve found yourself wondering: “How am I going to maintain progress?” In this blog post, we’re giving you 5 ways to maintain progress after your PT sessions have come to an end. 1. Follow Your Physical Therapist’s Instructions This follows closely with the PRO-TIP I gave you at the beginning of this blog—The first and most important step to maintaining progress after physical therapy treatment is to follow the instructions of your physical therapist. Typically, your PT will provide you with a detailed home exercise program that will help you keep up the progress you’ve already made during your in-clinic sessions. Make sure you take your PTs advice to heart and perform your exercises at home regularly and correctly to avoid any negative setbacks—the last thing you want is to be right back where you started before you made all of this glorious progress throughout your sessions. 2. Stay Active Regular exercise is essential to maintaining your progress after physical therapy sessions (during and after). Not only that, but it’s always a good idea to prioritize physical activity for your overall health and wellness. When you do so, this can help you maintain flexibility, strength, and endurance. Whether it’s taking a walk around the block, swimming a couple of laps, bike rides with a friend, or even yoga—simply just making sure you prioritize movement is a great way to maintain progress. Just be sure to avoid activities that could aggravate your condition or cause further pain and/or injury. 3. Maintain a Healthy Lifestyle Maintaining a healthy lifestyle is crucial for keeping progress after physical therapy treatment. This means eating a healthy diet, getting enough sleep every night, and avoiding unhealthy habits like smoking, too much sugar and/or fast foods, etc. When you avoid unhealthy habits, you’re actively maintaining your overall health and well-being. When we take care of ourselves, it reduces the possibility of further injury or chronic conditions from occuring in the future. 4. Find Positive Ways To Manage Your Stress Stress—as we know—can have a negative impact not only on our mental health, but our physical health, as well. Finding positive ways to manage your stress and prioritize self-care is a great way to continue to maintain progress after your PT sessions. You can practice relaxation techniques such as deep breathing or meditation. You can also engage in self-care activities that help you feel more connected to yourself such as reading, journaling, listening to music or your favorite podcasts, and spending quality time with people that make your life better. 5. Continue to Monitor Your Condition Monitoring your condition, even after treatment has ended, is essential for maintaining the progress you’ve made. Pay attention to any changes in symptoms, such as pain or weakness, and report them to your physical therapist so you don’t accidentally make your condition worse. If you do notice any changes, your PT may need to adjust your treatment plan (which they’ll be happy to do so—your success is our number one priority!) In conclusion, maintaining progress after physical therapy treatment is crucial for long-term health and wellness. By following your PT’s instructions, staying active, prioritizing healthy living, positively managing your stress, and monitoring your condition, you can maintain progress and prevent future injuries or chronic conditions. Remember, here at Optimize Mobile Physical Therapy in Anaheim, CA your physical therapist’s number one priority is your success. We will be with you every step of the way to ensure you’re making the progress needed to finally feel like yourself again and reach your goals. Your PT is your partner in your physical therapy journey and they are always available to help you find ways to maintain your progress. Ask About Availability & Pricing

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3 Common Causes of Lower Back Pain

Leave a Comment / Back pain / Brent Cowles

Lower back pain is one of the most common ailments that many people suffer from and deal with on a daily basis. It can be caused by a variety of factors, making it sometimes difficult to pinpoint the cause. Lower back pain can range from mild to severe and knowing what causes lower back pain can help you better understand how to treat it and prevent it from returning. In this blog post, we’ll explore and outline the three most common causes of lower back pain and what you can do to prevent the issue from arising. Muscle Strain One of the most common causes of lower back pain is muscle strain. This occurs when the muscles in your lower back become overworked or strained due to an activity or exercise that you’ve done. Muscle strain can be caused by lifting heavy objects, bending over for long periods of time, or engaging in activities that require repetitive motions such as running or swimming. Symptoms of muscle strain include soreness, stiffness, and difficulty moving around. It’s important to make sure before you engage in physical activity that you stretch properly so you can prevent a lower back injury from occurring. Poor Posture A lot of us are guilty of this — and sometimes, we may not even realize it. But, another common cause of lower back pain is, indeed, poor posture. Poor posture can put extra stress on your spine and muscles, leading to mild to severe pain and discomfort. This can be caused by sitting for long periods of time with poor posture or not stretching properly before engaging in physical activity. Symptoms that are commonly associated with poor posture, alongside lower back pain, are neck and shoulder stiffness. You can work with a professional to correct your posture which then can help reduce your lower back pain. Physical therapy is great for this sort of thing! Injury The third common cause of lower back pain is when you’ve suffered an injury. Injury to the spine or muscles in your lower back can cause severe pain and discomfort that may require medical attention. Common injuries that lead to lower back pain include car accidents, sports injuries, falls, and lifting heavy objects incorrectly. Symptoms associated with injury-related lower back pain may include swelling, bruising, difficulty moving around normally, and numbness and tingling in the affected area. Conclusion To wrap it all up, lower back pain is a very common ailment that affects many people every day. The good news is that Optimize Mobile Physical Therapy in Anaheim, CA can help! Physical therapy is one of the best routes to recovery when it comes to lower back pain. We work with you closely to find the root cause of your problem, correct the issue, and reduce pain so you can get back to living a healthy, normal lifestyle without lower back pain. Understanding the three most common causes can help you take steps towards preventing them from occurring in the future so you don’t have to suffer from painful episodes again! And if you’re interested in learning more about how we can help YOU reduce your lower back pain, be sure to contact us today for more information! We’d love to hear from you! Ask About Availability & Pricing

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5 Ways To Prevent Falls In Your Own Home

Leave a Comment / Balance and Falls / Brent Cowles

When it comes to fall prevention and imbalance — it’s easy to become worried that one day, a fall may result in a terrible injury. You already feel yourself holding onto nearby objects for balance and you’re worried that with one wrong move, you could end up hurting yourself. Falls are one of the leading causes of injury among older adults. In fact, falls account for over 8 million emergency room visits each year. Fortunately, there are a number of simple steps you can take to reduce your risk of falling in your home. In this blog post, we’re going to discuss five ways for you to prevent falls in your own home. Make Sure Your Home is Lit Well One of the most important things you can do to prevent falls in your home is to make sure it is well-lit. Poor lighting can make it difficult to see obstacles or changes in flooring which could potentially lead to a fall. To ensure that this doesn’t happen, make sure all areas of your home have adequate lighting (especially hallways and stairwells). One way to do this is to consider installing motion-activated lights or nightlights. That way, you don’t have to remember to turn them on yourself and they will be activated whenever you walk past, making it convenient (and safe) for you! Remove Clutter and Tripping Hazards When it comes to fall prevention, it’s important that you keep a tidy space. Clutter and tripping hazards are major causes of falls in the home. To prevent this from happening, make sure all areas of your home are free from clutter, such as boxes, books, pet toys, magazines, and other likewise items that could easily be tripped over or cause someone to stumble. On top of that, make sure all electrical cords are tucked away properly and out of sight. Tripping on a cord could make for a serious injury — so do what you can to eliminate the possibility! Install Non-Slip Mats and Rugs One way to ensure you’re actively preventing slips and falls is to install and purchase non-slip mats and rugs throughout your home – especially in bathrooms and kitchens where spills are more frequent and likely to occur. On top of that, make sure any area rugs you have in the home are secured with double-sided tape or a non-slip backing so they don’t slide around when stepped on. If you have a rug in your entryway that isn’t secured, one wrong move could be all it takes for you to become seriously injured. Improve Balance with Exercise One great way to prevent injury from falls is to prioritize improving your balance with exercise — and one great way to do that is through physical therapy! Exercise is an important part of staying healthy as we age — but it’s also an important way for us to improve our balance and reduce the risk of falling in the home. Regular exercises taught to you by your physical therapist help strengthen your muscles which can help improve your balance and coordination — two key components when it comes to preventing falls. Talk with your PT about what types of exercises or plan of treatment is needed to actively take steps to prevent falls in the home. Use Assistive Devices When Needed If you find yourself unsteady on your feet or having difficulty getting around due to your balance issues, consider using assistive devices such as walkers or canes when needed for additional support when walking around the house or when out and about. These devices can provide extra stability while walking which can help reduce the risk of falls and provide peace of mind knowing that you have something there for added support. If you’re experiencing balance difficulties and feel as though you are at risk of falling and injuring yourself — these tips (as well as physical therapy) can help! To learn more about how Optimize Mobile Physical Therapy in Anaheim, CA can help you reduce the risk of falling by improving your coordination and strengthening your muscles, be sure to contact us TODAY! We’d love to discuss your condition and come up with a plan to help you feel confident on your feet. In the meantime, be sure to take advantage of these five tips and implement them in your household when you can. The more you take precautions, the more calm and confident you’ll feel on your own two feet. Ask About Availability & Pricing

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Author name: Brent Cowles