physical therapy Kirkland WA
6725 116th Ave NE Ste 130 | Kirkland, WA 98033
Text or Call Us
(425) 820-2110
Request Appointment
Pay My PT Bill

Are You Experiencing Both Back AND Neck Pain? PT Can Help

Relieve Your Back and Neck Pain with the Help of Physical Therapy!

Back and neck pain are very common problems that many people deal with throughout the course of their lives.

According to the National Institute of Health, back pain is one of the most common reasons people see a doctor or miss days at work. Even school-age children can have back pain.

Unfortunately, it's not always a straightforward job to locate the exact cause of pain you experience in your neck or back. Pain can also spread to your arms, legs, and head.

Fortunately, physical therapy can help .People often end up paying for costly surgeries to find relief, or falling back on addictive medications that can cause adverse health effects later in life.

However, there is a safer remedy for pain in the back and neck: physical therapy!

How can physical therapy help with my back and neck pain?

No matter what age you are, neck and back pain is absolutely not easy to deal with! The good news?

Physical exercise, regardless of the root cause of pain, has been shown to help with neck pain or back pain. For those trying to prevent costly procedures or dangerous drugs, physical therapy is a completely safe, natural, and effective mode of care.

If you have pain in your neck or back, contact Washington Physical Therapy and Rehabilitation today and see how physical therapy will help you get back to a pain-free life.

Our physical therapists are trained and waiting for you; they've helped a lot of people, and you're next in line!

What can I expect from a PT treatment plan?

A personalized recovery plan that is tailored to your needs will be developed by your physical therapist.

Since the origin of your back or neck pain may vary, this treatment plan may be different for you than it would be for anyone else.

For example, you might be experiencing pain because of a herniated disc, a degenerative disc disease, whiplash from an auto accident, a sports injury, arthritis or poor posture.

A few conditions that could be the root cause of the pain you’re feeling are as follows:

  • Strains & sprains: This is a very common issue that sends people straight to a physical therapist. It is not uncommon for athletes to incur sprains and strains to the neck or back regions when engaging in sports that require aggressive overuse of a body part or muscle.
  • Osteoarthritis: Arthritis is developed due to wear and tear on the facet joints. This causes friction when bending, can result in pinching a nerve root, or in sciatica.
  • Degenerative disc disease: This condition occurs when there is wear and tear on the discs.
  • A herniated disc: This condition occurs when the gel-like material of the disc bulges or leaks out.

How can a physical therapist help me?

A thorough evaluation of your physical condition will be done, and a customized recovery plan will be formulated to remedy the cause of your back or neck pain.

To find the root cause of your back or neck pain, your physical therapist will perform a comprehensive examination. To test your range of motion, he or she may use an instrument called a goniometer. It is also likely that they will conduct a strength test on you.

Spinal mobility is assessed along with palpation in order to find sore or tight muscles. Your physical therapist will also ask you to perform some activities in order to find out what your level of functional mobility is.

Your physical therapist will also take a look at your medical history to see if there are any factors that could be contributing to the discomfort you are currently experiencing, such as previous accidents or surgeries.

During this time, you can discuss the things that you are now not able to do as a result of any past injuries you might have sustained.

What else should I know?

There are several common methods of physical therapy for neck and back pain. Physical therapy for these disorders focuses on spinal support systems.

They include tendons, ligaments, muscles and joints. Physical therapists typically provide stretches, exercises, and adjustments to alleviate discomfort in the neck and back.

Some therapists also use water exercises to make the therapy even easier. Aquatic therapy is helpful because the buoyancy of the water eliminates the pressure from the cervical and lumbar spine when you exercise.

Passive physical therapy also involves a range of techniques, such as heat or ice therapy, massage therapy, electrotherapy, and ultrasound therapy.

Heat or ice therapy can increase blood circulation to speed up the healing process and reduce swelling and inflammation. Massage therapy will relax your muscles to reduce your pain.

With electrotherapy, electrical waves are sent directly to the sensory nerves to prevent the signs of pain from reaching the brain. Ultrasound therapy uses sound waves to reach deep into the tissues and soothe affected areas.

Ready to get started?

Make a call today and learn how we can get you on the road to recovery.

When we have the answer right here; there's no need to suffer from pain any longer! Contact Washington Physical Therapy and Rehabilitation today.

Source:

Improve Your Balance Today with Core Strengthening Exercises

Become Steady on Your Feet with the Help of Physical Therapy!

Did you know that strengthening your core muscles is related to the development of better balance? It’s true!

When your core muscles are good, they have a better chance of stopping you from suffering chronic lower back pain and other injuries.

They can even stop you from losing your balance or falling over. A strong core helps hold you in an upright position, particularly as you get older and become more at risk of falling and injuring yourself.

If you are interested to learn more about developing a core routine to strengthen your balance, please contact Washington Physical Therapy and Rehabilitation. Schedule a meeting with one of our licensed physical therapists today!

Have you tried the drawing in maneuver?

To start with, stand up straight. Find the right pelvic position by moving your hips forward and backward until you are relaxed. Then take a deep breath and draw your belly button to your spine. Make sure you don’t hold your breath, because this isn’t a breathing exercise!

You’re supposed to be able to speak, breathe, and walk around your house with your belly button pulled in. It sounds pretty straightforward on paper, but if you’re older, recovering from injury, or out of shape in general, it’s going to be a little difficult at first.

The goal is to build up your core strength until you can keep your belly button for 30 seconds. Then you can move on to some more demanding core exercises.

If you feel any pain at all from this maneuver, stop right away, as it shouldn’t be painful!

As you build up your core, your physical therapist will recommend that you move on to more strenuous tasks and workouts that are better suited to your age and capacity.

They range from bridges and planks for more athletic individuals, to gentler routines (like yoga) for older individuals. Your therapist will also work with you on clear core activities to help you balance.

Improve your core muscles strength and balance with PT!

You don’t need a bunch of expensive gym equipment to start working on your core strength. In fact, here’s a quick exercise that many physical therapists will recommend if you’re just starting out. It’s called the “drawing in maneuver,” or if you prefer the less fancy term, “sucking your gut in.”

Contrary to what many believe, it’s not necessary to go out and buy a ton of expensive gym equipment or memberships to work on your core strength. According to the Mayo Clinic, any exercise that involves the use of your abdominal and back counts as a core exercise.

Here is a fast and easy exercise that many physical therapists recommend to patients who are just beginning to work on theirs. It’s referred to as the “drawing-in maneuver.” We all have probably done it before; ever heard of the phrase “suck your gut in?” This is pretty much the same thing!

What should I know about my core?

Most people believe that when you’re working on your core, you’re just doing abs, but your core muscles are more than just abs! There are two types of core muscles: the inner core and the outer core.

The inner core muscles are attached to the spine. These are the muscles that balance the core and hold it in the correct place. The outer core muscles work together with the inner core muscles when you need to rotate your body to perform much of everyday physical activities.

Core stability has to do with the inner core muscles. These muscles are stabilizing for the spine. Core strength relates to the outer core muscles, and when properly formed, works to help you move about with ease.

Frequent visits with a licensed physical therapist will help you train your inner and outer core muscles for improved balance and movement!

How balance and core strength complement one another in your core muscles

In total, your body has three systems that help regulate and sustain your balance. The first one is the vestibular system, which is responsible for giving your brain the necessary information it needs about how we move, our head position, motor functions, etc.

The liquid in your inner ear functions as part of this system, sort of like a “carpenter’s balance” to keep you level. If you’ve ever found yourself feeling off-kilter or dizzy, it means that the liquid in the vestibular system is off a bit.

The second balancing system is your visual system. Your eyes send informational signals to your brain regarding your position in relevance to the world around you. The third balancing system is the proprioceptive system, which deals with your core and the muscles in that area.

Your proprioceptive nerves are sensory nerves located all over your body. They make you aware of your posture, as well as aware of where you are positioned compared to things surrounding you.

In order to stay properly balanced, all three of these systems need to be in equilibrium. A weak core is one element that can not only throw off this internal equilibrium, but can also make you feel off balance to the point of falling over.

Improve your balance today!

Physical therapy will help if you have a poor core or are struggling with balance!

Your physical therapist will conduct a comprehensive evaluation of your condition, determine your physical ability, and build a personalized care plan to suit your needs.

Please contact Washington Physical Therapy and Rehabilitation and arrange a meeting today to get started with a physical therapist.

Source:

Ready to Gain More Energy and Say Goodbye to Pain?

Better Your Health with These 5 Tips!

If you have recently been dealing with pain and are searching for lasting relief, our physical therapists are here for you. With a personalized physical therapy plan, you can discover highly efficient ways to treat your pain and improve your overall energy levels.

Our physical therapists have the experience to help you actually live a pain-free life. Please contact Washington Physical Therapy and Rehabilitation today to learn more and arrange your first appointment with us!

Here are five helpful tips that you can use to generate more energy and alleviate acute or chronic pain!

1. Make sure to hydrate

It is recommended that we drink about an ounce of water for each pound we weigh each day! That seems like a lot, but it normally averages out to be around 7-8 glasses.

Drinking enough water will prevent you from dehydrating, and this will allow you to avoid muscle cramps, headaches, fatigue, and constipation.

Water is always the healthiest drink option, so make sure you keep a full bottle or thermos near you at all times during the day.

You will notice that the more water you drink, the less pain you feel, and the more energy you have. The added bonus is that it can help you keep your appetite under control so you’re less likely to gain unnecessary weight.

2. Practice proper posture

If you make improvements with your posture it can make a massive difference with your overall health.

A physical therapy program can help you improve your posture, and this is something you can also carry out long term. Sitting and standing with your shoulders back, chest out, and a straight spine is a good start.

Avoid sitting slumped over a book, desk, or your computer at work! Your physical therapist can guide you towards proper posture habits that will help relieve pain and pressure.

3. Make ergonomic changes to the way you sit

The way you sit can have a massive impact on your pain and energy levels. Your physical therapist might recommend that you change the way you’re sitting to relieve pain.

A lumbar cushion behind your back can help relieve pressure in your lower back region. By avoiding pain, you’ll feel less zapped of energy at the end of the day. Your physical therapist will be able to offer a specialized treatment plan full of tips and exercises to help you adjust your sitting habits at home and in your work environment.

It’s also important to make sure you’re not sitting for prolonged periods without breaks. According to the Mayo Clinic, “Research has linked sitting for long periods of time with a number of health concerns. They include obesity and a cluster of conditions — increased blood pressure, high blood sugar, excess body fat around the waist and abnormal cholesterol levels — that make up metabolic syndrome.”

Be sure to take breaks at work and get up to move around!

4. Get moving

Most of us underestimate how critical it is to move around a lot every day. This is something physical therapy will make very clear to you! When you are in pain, it might be instinct to curl up in the fetal position on your side, but that’s the worst option you can choose.

Forcing yourself to get up and walk around a bit every hour is a better choice, even if you just take a simple walk around the room. This can help relieve your pain immensely, and give you an extra boost of energy.

5. Make sure to breathe

Obviously you’re breathing all the time, however, it’s not focused breathing! Your physical therapist will show you how practicing focused breathing techniques can help relieve your pain and give you an energy boost during the day.

Every few hours, make sure you take a moment to yourself to stop, shut your eyes, and breathe. Breathe in deeply through your nose.

Make sure your lungs are as full as possible, and then breathe out through your mouth. Let a bit of air out through your lips by keeping them lightly pursed, and focus on nothing but your breathing for a few minutes.

You’ll be shocked at how much of a difference it can make with your energy and stress levels!

Ready to get started?

Physical therapy is a safe, healthy, non-invasive way to recover from injury or illness and get back to feeling your absolute best. Be sure to use the tips above to add to your customized physical therapy plan for optimum results.

If you’re ready to learn more about how healthy eating and exercise will bring back your energy and alleviate irritating pain, we’re here for you! Call Washington Physical Therapy and Rehabilitation today to arrange a consultation with a licensed physical therapist!

Source:

Ready to Relieve Pain the Natural Way? Say Goodbye to Drugs with PT

Kick Pain Management Drugs to the Curb Today!

The world we live in today is heavily medicated. Go to any grocery store or pharmacy and you'll find countless over-the-counter drugs. Doctors also consistently prescribe more extreme pain relievers, including opioids that have been widely abused over the years. Drug abuse is everywhere, and it is an ongoing battle that patients are constantly fighting.

If you've ever experienced an injury, you know it can turn your everyday life upside down. If it's a car accident, a sports-related injury, a workplace injury, or even an unintentional fall, the pain from a sudden injury can make you feel helpless. To fight this, many people resort to pain-relieving medications, such as opioids. However, what many people don't know is how much more damage these drugs do to their body than they realize.

If you're struggling with chronic pain but don't want to pump your body full of addictive drugs, you'll be delighted to discover a better, safer alternative: physical therapy. Physical therapy is a natural and effective approach to chronic pain that can make you feel better in the long-term. Let's look at how this kind of natural treatment will boost your quality of life!

You can choose the natural path to pain relief!

Your physical therapist is going to show you what to do but they don't have to do all the work! In order for physical therapy to be effective for you, you have to make an effort.

Our physical therapists here will take the time to teach you about your pain and the value of maintaining your stretches and workouts at home for long-term relief.

However, at the end of the day, you make the decision to completely partake in your journey to get rid of pain!

How can a physical therapist help relieve my pain?

Because everybody is different, and the pain levels of everyone are different, physical therapy procedures must be as well! Depending on your particular condition, your physical therapy pain treatment strategy may be different from anyone else's.

Your doctor might decide to use massage therapy, heat, ice, ultrasound, or other therapies to relieve your pain and speed up the healing process if you are dealing with pain from a recent injury.

If you are able to get up and exercise comfortably, a physical therapist will recommend simple stretching, walking, swimming, or cycling to assist with the mobilization process.

These kinds of physical therapy are excellent for helping to restore mobility to soft tissues, allowing them to function more freely and comfortably. They are also excellent at keeping arthritic joints mobile and lubricated.

Strengthening exercises can repair and rehabilitate weakened muscles to avoid causing pain. Physical therapy often includes certain exercises to help strengthen your posture, balance, and gait.

Why YOU should choose physical therapy

If you keep up with the news on a daily basis, you’ve most likely heard about the dangers of opioids. These narcotics, which include both illegal drugs and prescription medication, are the cause for at least 115 overdose deaths in America every single day.

The APTA states that clinicians “[…] should consider opioid therapy only if expected benefits for both pain and function are anticipated to outweigh risks to the patient." Opioids are extremely powerful and can interact with other drugs in a dangerous way. They also lead to abuse and addiction as well.

Steroids are another dangerous class of prescription medication, and pose many risks and dangers to your health. Epidural steroid injections are used to relieve pain, but can cause arthritis in the hips, cataracts, stomach ulcers, elevated blood sugar, and nerve damage stemming from the injection itself.

Even ordinary NSAIDs such as ibuprofen are capable of causing liver problems and bleeding in the stomach, which is worrisome, because many people who don’t even have chronic injuries use these daily.

Physical therapy can prevent you from having to deal with all of these unpleasant side effects. Some cases of severe discomfort might still require you to take medication, but physical therapy helps plenty of patients decrease -- or even eliminate -- their dependence on pain medication.

Our physical therapists will use a combination of treatment techniques to help get your pain condition under control, no matter if it’s from an acute injury, or a wound from a recent surgery.

Physical therapy is a good option for you especially if you’re looking for ongoing chronic pain management that doesn’t include constant drug usage, or if you’re already on other essential medications and you’re worried about how they will interact with your pain meds.

Ready to get started?

It should be clear now that opioids and over-the-counter medications are not the only choice for pain relief.

There are a variety of treatment services available to you via physical therapy. Our therapists are here, waiting for your call!

Contact Washington Physical Therapy and Rehabilitation today to learn more about our natural options and get back to a drug-free, pain-free lifestyle.

Source:

You Don’t Have to Live in Pain – Discover Relief with Physical Therapy

Finally Find the Relief You’ve Been Looking For

Have you suffered from sports injuries or a traffic accident recently? If you have, chances are you're still struggling with the consequences. It's time for a shift if you are dealing with acute or chronic pain and have yet to find relief. To learn more about how our certified physical therapists will get you on the road to a pain-free life, contact Washington Physical Therapy and Rehabilitation today.

How can physical therapy help me avoid injuries?

The nervous system can still send signals of pain even after the injury has completely healed. A physical therapist can also inform you about sensory re-education for chronic pain, in addition to offering pain relief for you. Sensory re-education reduces sensitivity and desensitizes the nervous system to the affected region.

In order to avoid re-injuring the same position in your body in the future or getting a new injury, your physical therapist will also teach you new ways to move in your daily life. For example, if you regularly lift heavy objects, you're likely to strain your muscles without noticing them until much later. Physical therapists will teach you the best ways to bend and lift without damaging yourself.

Do you have any of these conditions?

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

Here are a few common disorders that, with the help of a licensed physical therapist, can be eased or even removed.

  • Arthritis: Arthritis is typically mistaken for a disease that one only encounters as they age, but no matter how old someone is, it can affect everyone! Therapeutic exercise services can alleviate pain and enhance the physical function of individuals with hip and knee osteoarthritis.
  • Rehabilitation done before and after surgery: "Pre-hab," or rehabilitation prior to surgery, has become more popular. It has been found to enhance patient outcomes and mechanisms of recovery. Studies also show that beginning physical therapy about a month before a planned procedure can also greatly accelerate the recovery period. During the healing time following a procedure, seeing a physical therapist is often a must to ensure proper alignment of muscles and joints when you learn to move around again.
  • Lower back pain & sciatica: Sciatica is a condition in which pain radiates down the legs, thighs, and buttocks. It is also normal for some parts of the leg to feel a numbness, burning, or tingling sensation. Exercises and stretches of physical therapy can help ease the pressure put on the sciatic nerve and in turn, minimize general discomfort felt in areas of the back.

What will a PT treatment plan look like?

Certain modalities can also be used in physical therapy to obtain pain relief.

A few are as follows:

  • Ultrasound therapy. Ultrasound technology can send sound waves deep into inflamed tissues and joints, prevent pain signals from getting to the brain, and is useful for musculoskeletal problems.
  • Electrical stimulation. Electrical stimulation is often used in some physical therapy treatment programs, where currents are sent to soothe affected areas and relieve discomfort.
  • Direct manipulation. Direct joint manipulation may be performed to enhance functioning and maintain proper alignment.
  • Massage therapy. Massage therapy is a manual procedure used to improve mobility in confined or limited areas. This is achieved by rhythmic stretching and applying deep pressure to fibrous muscle tissue. Massage therapies are effective in breaking up scar tissue and adhesions caused by inflammation or injury. It also helps increase blood flow and circulation to affected muscles and soft tissues.
  • Hot and cold therapy. Heat and ice packs may be used to reduce inflammation and pain in the affected areas. In physical therapy, this is a very prevalent treatment tool which can be used to complement other forms of pain relief.

How will physical therapy benefit me?

Physical therapy is aimed at minimizing and removing pain while enhancing mobility and function.

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.”

Typical physical therapy includes numerous targeted workouts and pain relief stretches. You are presented with these exercises to strengthen the function of your core muscles. To help restore balance and range of motion, some physical therapists use bikes, exercise balls, weights, or other devices.

It may also be part of the recovery plan to use your own bodyweight for pushups and lunges. All exercises are intended to alleviate discomfort, target trouble areas, and relax muscles.

Ready to get started on your PT plan?

It's time to put your foot down if you are dealing with pain that affects your everyday life. Enough is enough. You don't have to deal with soreness, aches, and inflammation day in and day out that stops you from enjoying the things you love!

A licensed physical therapist will analyze your condition, determine any underlying health conditions that you may have, identify the cause of your pain, and clearly develop a personalized care plan for your needs.

To learn more about our pain management and relief options, contact Washington Physical Therapy and Rehabilitation today; our physical therapists are ready to help. Schedule an appointment with us today to find relief!

Stress-Related Headaches Getting You Down? PT Can Help

Discover the Benefits of Adding Stretching to Your Life!

Have you ever noticed just how good a nice stretch feels after a nap, when you first wake up in the morning, or after vigorous physical activity?

That good feeling just scratches the surface of the many healthy benefits you can get from regular stretching.

Healthy adults should be making a point of getting at least 150 minutes of moderate physical activity every week.

If you already know that you need to be more active, you may be preparing a regular exercise regimen of your own. That's a great start, but don't forget to finish correctly.

A few minutes of gentle "cool-down" exercises such as stretches can make the difference in how well your body responds to your new routine.

Our physical therapists commonly recommend specific types of stretching exercises to complement other physical therapy modalities.

The top 3 reasons why you should be stretching

Here are three reasons why you shouldn’t skimp on a stretch:

Reason #1: Avoiding post-workout injuries

Imagine putting in the time and effort to exercise, either on your own or as part of a physical therapy program - only to strain a muscle right after the exercise session is over.

This is the sort of thing that can happen if you don't follow through with those stretches after your workout.

As you exercise, your muscles get into the habit of pulling tightly against tendon attachments.

After you stop exercising, those tissues are still tense and tight, lending themselves to strains, sprains, and the development of chronic inflammatory pain.

Stretches coax the tissues to relax and resume their former length, restoring their suppleness and making them less prone to post-workout damage.

Reason #2: Getting rid of toxins

Are you familiar with that gnawing ache that develops in your muscles as you exercise? That reaction is caused by the presence of lactic acid.

Lactic acid is a natural byproduct of muscular exertion, along with the accumulation of another metabolic waste product called hydroxyproline.

You don't want these toxic substances hanging around in your muscles - but that's exactly what they'll do until you show them the door with some post-exercise stretches.

The longer these substances pool in your tissues, the more soreness you'll experience in the 24 to 48 hours following your workout.

You might gain a few minutes on your hectic schedule, but you'll pay the price in terms of pain - and you might even have to delay or reduce your next workout as a result.

Reason #3: Keeping a consistent healthy heart rate

One of the great benefits of moderate exercise is its ability to elevate your heart rate for sustained periods.

This controlled stress helps to strengthen the heart muscle, boost your circulation, and deliver extra oxygen to your muscles.

Once that workout is over, however, it's time to return to homeostasis (your body's natural resting state).

You don't want to walk away from your physical therapy sessions or home exercise routine with a pounding heart, abnormal blood pressure and a dizzy head.

Post-exercise stretches are called "cool-downs" for a reason. They gradually, gently bring your vital signs back down to their normal ranges, preventing too-rapid blood pooling and the lightheadedness that might cause a serious fall or other accident.

Your physical therapist will always guide you through cool-down stretches after vigorous exercise to ensure that you get maximum benefits from your workout without these unwanted post-workout side effects.

So, why else should I be stretching?

​Many common aches and pains stem from tight muscles and poor movement.

The key to good health is to keep your body flexible. This helps your circulatory, respiratory, lymphatic, and musculoskeletal systems.

When your tissues are flexible, normal blood and lymphatic fluids circulate the body easier, oxygenating your tissues properly.

This helps you feel energized, relieves pain, and allows you to perform daily tasks without feeling tired.

Additionally, stretching is necessary for dedicated athletes, weekend warriors, or anyone looking to improve their physical performance. After a workout you may not feel the need to stretch if your muscles aren't aching or sore.

However, there are several potential effects of not taking the time to stretch correctly after exercise.

You might experience stiffness if you're not stretching adequately. Muscles and tendons that aren't stretched properly after exercise may be more susceptible to injury.

Ready to begin a stretching routine?

If you're getting more exercise to combat a physical issue such as chronic pain, you might even do yourself more harm than good without the proper guidance.

Neglecting post-workout stretching is a common mistake when you're not used to exercising.

Our physical therapists can provide that guidance - so contact our physical therapy center today!

Improve Your Physical Activity – Get Moving Today!

Adding Exercise to Your Life can be Difficult - Physical Therapy can Help

According to PT in Motion News, 80 percent of Americans aren't meeting physical activity guidelines set forth by the US Department of Health and Human Services.

Finding the time or the motivation to exercise is difficult for many people. The truth, however, is that getting active can vastly improve your health, your comfort, mobility, and overall quality of life.

The key is to find a fun activity that you enjoy doing and that also fits your current fitness level. If you spend your days hobbling painfully from your bed to your reclining chair and back, the notion of pursuing any kind of vigorous activity may be the furthest thing from your mind.

Maintaining a high level of physical activity can possibly lengthen your life as well as improve the overall quality. Contact us today to get started.

How can physical therapy help me exercise?

Our physical therapist can evaluate your health and prescribe the right activities for your needs and goals.

At the same time, you may be able to enhance the benefits of your activities with other safe, helpful modalities such as massage, ultrasound therapy, dry needling, cold and heat treatments, acupuncture, or laser therapy.

These therapies can promote tissue repair, ease inflammation, reduce pain, and increase your ability to keep moving and having a great time.

Additionally, the following are five fun activities that you can do on your own and can be adapted to fit almost any fitness level. You can pursue any or all of these activities at your leisure, or you can ask our physical therapist about integrating them into a full-scale physical therapy program:

1. Dancing

There are several different types and levels of dancing to choose from. Everything from ballroom to ballet is fun activities that people at different fitness levels can enjoy.

You can take lessons or join a group that gets together to dance on a regular basis. If you don't want to make the commitment or spend the money taking classes, dancing on your own while listening to your favorite music is a fantastic way to get moving and burn calories.

Depending on your weight and how strenuously you're able to dance, you'll be able to burn approximately 200 to 300 calories during half an hour of dancing.

2. Swimming

Swimming is low impact, easy on the joints, and provides a good cardio workout. The best way to get started is to sign up for a class at your local Y or fitness club.

There are several different swimming strokes to learn. The backstroke is one of the easiest to do. Whether you're swimming laps, floating, or tossing an inflated ball with a friend, swimming is fun yet healthy activity.

If you have access to a private pool, for both accountability and safety reasons, make sure to swim with a partner.

3. Rowing

The treadmill and the stationary bike may be more popular, but the rowing machine is a great way to get a good workout even if you're not in top physical shape.

Learning to use a rowing machine is relatively easy. It's also low impact while offering high calorie-burning potential. The great thing about the rowing machine is that you can do it while sitting down.

4. Gardening

Whether you live in the country or an urban area, there are opportunities to enjoy gardening. Container gardening is an easy way to grow flowers and vegetables almost anywhere.

Four or five medium-sized containers on the patio are enough to grow several items. Planting, hoeing with a hand spade, and regularly watering your plants can provide a moderate level of activity.

5. Physical therapy!

A physical therapist can evaluate your current physical condition and assess your fitness level.

Whether you're currently moving with assistance or you're a serious athlete, physical therapy can help you increase your fitness level, reduce your chance of injury, and eliminate pain from sore muscles.

A physical therapist can also teach you the proper techniques for warming up before your chosen activity and the best post-workout stretches for an effective cooldown.

Looking for more assistance? Contact us!

A physical therapy program can increase your fitness level and help you make the most of your favorite activities.

Looking to get moving? Contact us today!

Manage Your Pain Without Opioids! Consult with a Physical Therapist

Discover Natural Treatment Methods for Your Pain

If you’ve been living with pain, opioids don’t have to be the answer.

Long-term opioid consumption is not a good strategy for managing chronic pain. In addition to the risk of addiction, opioids simply alleviate the symptoms (pain) of a larger problem.

For very real, measurable improvement over chronic pain, physical therapy has been proven to be a much better option than opioids or other pharmaceutical painkillers.

If you are considering opioids for pain relief but would like to explore other options first, contact our office to talk with a physical therapist.

Why shouldn’t opioids be used long-term?

The opioid epidemic in America has gotten so bad in recent years that the Centers for Disease Control and Prevention (CDC) is now recommending that patients explore alternative options for pain relief.

The CDC recommends that opioids now be considered as a "last option" for only the worst pain cases.

Alternative and holistic pain relief methods, including physical therapy, are not as fast as opioids, but these methods do not carry the extreme risks of addiction and overdose.

It's important that anyone suffering from pain should understand that opioids will not solve the underlying physical problem that is causing the pain. In fact, opioids can make the original problem even worse.

For example, suppose a person is suffering chronic pain several months after having shoulder surgery.

The wound from surgery has long since healed, but the pain persists. If that patient relies on opioids to dull the pain, they run the risk of re-injuring their shoulder.

Pain is the way the body tells us that something is wrong. With opioids removing the pain, that patient might be using their shoulder muscles incorrectly and ultimately making the underlying problem worse.

If that same patient were to work with a physical therapist on pain relief, they stand a much better chance of eliminating the pain entirely.

Their shoulder could be healed through physical therapy, manual therapy, proper exercise, body mechanics and posture work -- all without turning to addictive opioid painkillers.

What should I know about the dangers of opioids?

Both opioid prescription rates and deaths from opioid overdoses have quadrupled in the last two decades.

Given these identical statistics, one can’t escape the obvious conclusion: Reliance on painkillers has gotten out of hand, and the consequences can be literally fatal.

In a study published by the American Physical Therapy Association, titled “Beyond Opioids: How Physical Therapy Can Transform Pain Management and Improve Health,” this issue is exhaustively analyzed. It identifies three important waves of the opioid epidemic:

  1. Increases in deaths involving prescription opioids starting in 1999
  2. Increases in deaths involving heroin starting in 2010
  3. Increases in deaths involving synthetic opioids since 2013

Beyond extreme physical risk, over-reliance on prescription painkillers can have other detrimental effects on your health.

Withdrawal symptoms can be harrowing. And while you’re still using them, opioids can lead to depression, which sets up a vicious cycle of self-medicating in order to feel better emotionally as well as physically.

The Centers for Disease Control offers some frightening statistics from opioid overuse in 2011:

  1. Sales of prescription painkillers to pharmacies and providers had increased 300% since 1999
  2. In 2010, 12 million people ages 12 and older reported using prescription painkillers “non-medically”
  3. More than 40 people were dying each day from overdoses involving prescription opioids

Fortunately, as the APTA study concludes, there is a safer alternative to opioid use: physical therapy.

If you have been struggling with pain or discomfort, contact us today.

Discover long-term pain relief with physical therapy

Researchers at Stanford University have shown that turning to physical therapy early on, as soon as a person is diagnosed with musculoskeletal pain, reduced the need for opioid pain prescriptions by 7 to 16 percent.

Among patients who did require opioids for pain relief, the duration of using painkillers was reduced by as much as 10 percent.

Physical therapy helps patients to cure the source of the pain, rather than ignoring the source by dulling the pain.

If a patient suffers from arthritis or any other type of chronic pain, a physical therapist can teach that patient the proper ways to move and utilize key muscle groups so that the pain source does not worsen.

Another goal of physical therapy will be to strengthen muscle groups that support aching or painful parts of the body, so that real healing can take place.

Your choice to pursue physical therapy will not be a quick solution to pain relief, in most cases. But your physical therapist will construct a customized plan that will produce measurable results in pain relief.

Because the work will be geared toward curing the source of the pain, you can often eliminate the need for prescription painkillers or opioids.

Find natural pain relief today!

If you suffer from chronic pain and want to know more about how physical therapy can help, call our office today to schedule your first appointment with a licensed physical therapist.

Put Aches and Pains Behind You – With a Diet Change!

A Nutritional Diet Can Provide You with Pain Relief!

Certain foods with a specific diet have been known to alleviate inflammation, where some foods can aggravate it.

In fact, according to Harvard Health Publishing, “A lot of chronic pain is the result of chronic inflammation, and the evidence is quite strong that your diet can contribute to increased systemic inflammation."

If you work with a physical therapist to help manage a chronic pain condition, you will probably receive some nutritional advice as part of the process.

Physical therapists are not nutritionists, but providing nutritional advice to patients is well within the scope of a physical therapist's duties.

For some chronic conditions, dietary changes can make the biggest difference in reducing or eliminating pain. If you'd like more information on how nutrition and physical therapy go hand-in-hand, give our office a call.

Pain relief and lifestyle changes

By maintaining a nutritious dietary plan with the help of a physical therapist, you should quickly begin to notice a decrease in your pain and inflammation symptoms.

In addition to this, you can also help manage your pain and inflammation through:

  • Daily exercise: Exercise will keep the muscles warm, which can alleviate pain or stiffness, and stop the inflammation from becoming worse.
  • Stress management: If you’re feeling mentally stressed, your body can become physically stressed - causing more inflammation and a longer recovery rate. Taking time to relax can actually allow you to heal quicker!
  • Weight loss: If you have some unwanted weight, getting down to your ideal body weight will help with your pain and inflammation.

How can nutrition help manage the pain of my condition?

There are a number of common conditions in America that are directly related to diet and nutrition.

Here are some conditions in which nutritional advice will likely be a part of the patient's physical therapy regimen:

  • Osteoarthritis: Obese patients are more likely to develop arthritis, especially in the knee. Once a person has been diagnosed with osteoarthritis of the knee, managing their weight becomes the most important key to managing the arthritis and pain.
  • Obesity: Pain related to obesity can become a vicious cycle. Being overweight causes a patient pain, so they become more sedentary. Becoming more sedentary causes them to gain more weight, which leads to more pain.
  • Inflammation: American diets tend to have a lot of vegetable oils and other inflammatory foods in them. This can make the pain from inflammation even worse. In many cases, a physical therapist will prescribe a diet with more antioxidants and anti-inflammatory foods to help manage pain.
  • Autoimmune Disorders: The combined total of various autoimmune disorder patients (such as Crohn's disease, multiple sclerosis, type 1 diabetes and rheumatoid arthritis) now outnumber cancer patients in America by a wide margin. Autoimmune disorders are frequently linked directly to deficiencies in a patient's diet.
  • Diabetes: Diabetes and pre-diabetes pave the way for more serious conditions such as heart disease, kidney disease and blindness. More than 90 percent of patients with diabetes also experience neuropathic pain. Diet and nutrition will play a key role in managing these conditions.

Physical therapy and nutritional advice

Using proper nutrition can prevent many types of disease and illness. The good news is that correcting your diet can also help to reverse the symptoms and pain of many conditions.

Your physical therapist will not only help you to restore muscle and joint pain through exercise, but also through nutritional advice.

During your first appointment with a physical therapist, addressing your dietary status and needs may be a key part of the process.

In some cases, patients can also be referred to a dietitian. You may be prescribed an entirely new diet to help reduce chronic aches and pains, lose weight, and improve your overall health.

Here are two possible diets that a physical therapist might recommend for patients:

  • Mediterranean Diet: The Mediterranean diet has been linked to the strikingly low rates of heart disease in certain Mediterranean countries. This diet features a lot of fish with Omega-3 fatty acids. It's also high in plant-based fats such as olive oils and nuts.
  • DASH Diet: DASH stands for Dietary Approaches to Stop Hypertension. It's a diet that is low in saturated fats and cholesterol, and which has a heavy emphasis on more fruits and vegetables. The DASH Diet can reduce hypertension and lower the risk of heart disease, while also helping patients to manage their weight.

Having a physical therapist work with you to manage your pain through exercise and diet can turn your life around.

Physical therapists help hundreds of thousands of patients each year to improve their health and reduce aches and pains.

Ready to make nutritional changes?

If you're ready to schedule your first appointment with a licensed physical therapist, call our office at Washington Physical Therapy & Rehab today!

6 Ways Physical Therapy Can Help You Improve Your Physical Health

Is your physical health getting you downl? A person’s physical health has a strong correlation to mood and vice versa. Those with active lifestyles tend to have longer lifespans, reports the Mayo Clinic, and they may realize significant benefits, such as weight loss, muscle gain and more. However, increasing your level of physical activity can be difficult. So, consider attending one of our workshops to learn the top ways physical therapy may boost your overall health.

Physical Therapy Improves Energy Levels.

Physical therapy focuses on improving range of motion and activity, and according to Harvard Health Publishing, improved activity levels are associated with an increase in energy. Those with pain may also experience a higher level of mobility and energy with less pain as well.

It Provides a First-Line Option for Treatment of Tissue Damage.

A 2018 study, reports the American Physical Therapy Association (APTA), found the application of physical therapy holds promise in treating tissue damage. While the study was specific to meniscal tears, it alludes to additional benefits for other tissue injuries. As a result, those with injuries or a history of injury may find improved stamina with continued exercise and therapy.

Therapy Offers Improved Management of Chronic and Stress-Induced Pain.

Physical therapy also improves management of chronic and stress-induced pain. According to MoveForwardPT, moving more coincides with a decrease of up to 28% in a person’s perception of pain. More importantly, those that received an education about their pain and its impacts, as well as how therapy treats pain, were more likely to experience less pain with treatment.

Physical Activity Boosts Mood and Reduces Risk of Mental Health Problems.

An improved mental mood and state are additional benefits of therapy. Continued participation in physical therapy and routine exercise boosts mental awareness and mood, notes the National Institutes of Health. This improvement translates into lower risk for anxiety, depression and mental instability. In addition, those with a better mood were less likely to experience pain and inflammation.

Regular Physical Therapy May Reduce Risk for Injury and Cardiovascular Issues.

The strengthening of joints and muscles in therapy may also reduce risk for injury in routine activities. Stronger muscles can recover faster, reducing the likelihood of injury from repetitive stress. More importantly, an active lifestyle provides a protective effect against major health problems, such as stroke and heart attack.

Non-Invasive Principles Offer an Opioid- and Surgery-Free Option.

Finally, the biggest benefit on health from therapy derives from its noninvasive nature. Since it does not involve medications or surgery, a person is less likely to develop subsequent infections, complications or side effects. Ultimately, it presents as a safer alternative to opioid and surgical treatment options.

Take Advantage of Physical Therapy’s Health Benefits.

Participating in therapy offers multiple health benefits that do not derive from a pill. As a result, its risk for side effects is considerably lower than the risks associated with medication treatment. Of course, seeing a licensed physical therapist is key to reaping maximum benefits and avoiding injury. Boost your physical health by requesting a consult with a physical therapist online now.

Quick Links

Request Appointment

Are You Ready To Live Pain-Free?

Request An Appointment