#choosept

[joseywritesng]

Key benefits of exercise (and how much to do)

Key benefits of exercise (and how much to do)

PHOTO CREDIT: FatCamera/Getty Images SOURCES: Mark Hutchinson, MD, FACSM, professor of orthopedics and sports medicine and chief team physician, University of Illinois Chicago; chairman, ACSM Foundation, Chicago. Gene Shirokobrod, DPT, Co-Founder, Recharge, Ellicott City, MD. CDC: “How Much Physical Activity Do Adults Need?” OrthoInfo: “Healthy bones at any age.” ChoosePT: “Osteoporosis Physical…

[reveal-the-news]

#ChoosePT, get active the right way

#ChoosePT, get active the right way

Live News (WBRE/WYOU) — The pandemic worsened a problem that already existed. Millions of Americans are not getting enough physical activity. “We sit a lot for work. We’re not getting into our community and being active,” explained Carrie Pagliano. That’s why physical therapist Carrie Pagliano is lending her voice to a campaign called #ChoosePT. Why Choose a Physical Therapist to Get Physically…

[teamjaco]

Work-at-home Pain Relief

Still Working From Home?

Suffering from Aches and Pains?

JACO can help!

We have found that many of our patients are still working from home and spending more time than they anticipated working at a less than ideal work station. We’ve been seeing complaints of neck pain, back pain and wrist pain that is caused by strain from poor body mechanics while working. For those of you still hunched over your laptops on the couch, legs dangling from a barstool working at the kitchen counter, or crammed into a small home office space sorely missing your comfortable office chair - we have some helpful tips for you!

Some small changes to your setup can help relieve a lot of stress on your body. Changes as simple as making sure your computer monitor is at the right height, that you have a proper chair to support your lumbar spine and that your wrists are in a neutral position with typing can have a big impact on decreasing muscle strain. Make sure your feet are supported, your computer screen is close enough to not have to lean forward, and your elbows are relaxed at your side while working.

If you’re not able to make changes to your work station and still find yourself with aches and pains, here are a couple of stretches that can help you avoid injury and decrease musculoskeletal pain. Try to take a break every hour and perform these stretches to give your muscles a break.

1.    Cervical Retractions

-    What to do: Tuck your chin backward like you’re making a “double chin” and hold for five seconds. Repeat this 10 times.

-    Why? Many of us are leaning forward looking at our phones or computer screens, we need to reverse this strain on our neck and try to improve our postural alignment to get our ears aligned with our shoulders.

2. Low back stretch

-    What to do: Place your hands on your hips and lean back while keeping your knees straight. Repeat 10 times.

-    Why? A lot of us have tightness at our lumbar musculature and add strain to our lumbar spine with leaning forward unsupported or slouching in our chairs. Take a break to stand and stretch your low back to decrease the strain.

*If any of these exercises cause pain, perform them more gently or stop the exercise*

For those of you who have moved out of your office space and are now working from home, it may be a wise investment to have an Ergonomic Specialist come out and give you recommendations on how to set up your new home office space to keep you comfortable and injury-free. JACO Rehab now offers ergonomic assessments with one of our Physical Therapists who specialize in ergonomics come out to your home or office and complete a full assessment of your work space. They then make recommendations for adjustments to workspace, equipment, body mechanics and provide interventions to address any issues and decrease chance of injury. 

Contact us today at info@jacorehab.com or call us at 381-8947 if you would like to know more about our Ergonomic Assessments.

-Article by Melanie Bean, PT, DPT

[theraphone]

🧘‍♂️🧘‍♀️ My Mindful Monday 🧘‍♂️🧘‍♀️ Good health starts with a good mind! Let’s feed your brain the most wonderful thoughts to start your week. 🧠 Mindfulness is a skill that is crucial for stress management. 🧠 Mindfulness practices that specifically emphasize acceptance toward our experiences—meaning, learning not to label our thoughts, feelings, or experiences as good or bad, and trying not to change or resist them in any way. 🧠 A new study suggests that practicing acceptance helps reduce our stress more than simple mindful awareness. Read it here: https://www.mindful.org/the-mindfulness-skill-that-is-crucial-for-stress/ Sending you good vibes! Take care, TheraPhone . .. ... #ChoosePT #MyTheraPhone #NeuroPhysioDaily #TherapyOnTheGo #MindfulMonday https://www.instagram.com/p/B6-joH5gLsQ/?igshid=5726bjz7e0y

[mulliganpt]

3 Reasons to Visit Our New Facility

It’s hard to believe that December is here! This fall, Mulligan Physical Therapy successfully completed the move from our 15-year Newtown location to our brand new facility on Cabot Blvd. in Langhorne. This new space features ground-level access, very easy parking, a bright and welcoming design with lots of natural light, and a spacious layout perfect for helping patients work through the programs I tailor just for them. If you haven’t yet seen our new clinic, here are three great reasons to get here soon!

#1 - You don’t have to live with the pain

If you’ve had physical therapy in the past and your injury or condition has started to bother you again, don’t get discouraged, but DO seize the day. Here’s a helpful perspective from my colleague Jerod Carter:

If symptoms return after treatment has concluded, it doesn’t mean that you have had a big setback. Moreover, it doesn’t mean that PT wasn’t the full answer to the problem. If you achieved pain-free status in PT before, it can be done again!

Please give my office a call if your injury has started to hurt again. I can get you back to doing the things you love.

#2 - Put exercise to work for you

I know our lives and the times we live in aren’t getting any less stressful, and this time of year can be especially difficult. But physical activity DOES help and is far from being just one more “to-do.” According to the Mayo Clinic, getting moving has immediate physiological benefits:

It bumps up your endorphins (your brain produces more feel-good neurotransmitters).

It lets your body systems safely practice working together through the effects of stress, providing protection for your cardiovascular, digestive, and immune systems.

It reduces anxiety and mimics the benefits of meditation. Focusing on your body’s movements can generate energy and help you feel more calm, clear, and focused.

Perhaps you know you need to exercise but have trouble making that happen either due to physical limitations or a lack of motivation. A physical therapist can provide excellent support in both of those areas. If you’re just starting out, I can address any pain you’re experiencing and design a gentle yet effective workout. If you already exercise, a consultation with me can change up your routine and provide accountability. I specialize in helping clients set and attain goals and I’d love to help you create a plan to manage stress and enhance your day to day life.

#3 - Get guidance on getting healthy

If you have a health-related “reset” in mind for after the holidays, you’re probably considering the many diet and exercise options out there – and there are too many to count! Why not make it more simple for yourself and talk it over with an expert? My practice has the tools you need to lose weight and improve your nutrition. 

For years, I’ve partnered with IDLife to offer my clients realistic, effective solutions that work because, like personalized PT treatment plans for my patients, this wellness approach is not cookie-cutter. IDLife is about as customized as you can get. A thorough assessment for every client ensures the regimen is completely suited to your needs and lifestyle, and we even offer DNA testing to analyze your body’s unique makeup and zero in on the fitness and weight loss strategies that will be most successful for you. No need to wait until the new year – come in today to understand your options and be ready to hit the ground running in January!

I’m thrilled to be embarking on this next chapter in a new facility, and I commit to maintaining the 100% personal, flexible, targeted, and efficient care that my valued patients expect and deserve. I truly look forward to seeing you soon!

Address: 3000 Cabot Blvd West, Suite 200, Langhorne PA 19047 

Hours: Monday through Friday, 8:30am to 5:00pm

Phone: (215) 968-0156

Be well,

Brian

[feryal-design]

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https://www.shutterstock.com/g/Feryalsurel #choose #choose901 #chooseday #choosedress #chooseday #choosefun #choosephilippines #choosetoreuse #choosetorefuse #choosecompassion #choosechicago #choosemountains #chooseyou #choosehappy #choosetobehappy #chooseethically #choosemarseille #choosego #choosept #chooselovely #choosekind #choosejoy #chooselife #choosekindness #choosehappiness #choosewisely #chooseone #ichooselove #chooselovely https://www.instagram.com/reel/CU0TKHzIzkA/?utm_medium=tumblr

[physical-therapy-now-blog]

Congratulations to the Fox Chapel Physical Therapy Now team for the successful treatment of Orthopedic and Neurological physical therapy treatment to the community.⁠ ⁠ We are excited to transform the lives of those who may be suffering from complex orthopedic and neurological conditions and are taking on new patients. For more information call (412) 794-8352⁠ ⁠ ⁠ ⁠ #physiotherapy #physio #rehab #prehab #sportstherapy #choosept #physicaltherapist #injuryprevention #occupationaltherapy #physiotherapist #sportsinjuries #getpt1st #rehabilitation #sportsrehab #lowbackpain #shoulderinjury #anklepain #moblility⁠ #braininjuryawareness #arteriovenousmalformation #brainaneurysm #braininjurysurvivor #tbisurvivor #aneurysm⁠ #parkinsonsdisease #seniorhealth #residentialcare #geriatrics #carehome #hypermobile (at Fox Chapel, Pennsylvania) https://www.instagram.com/p/CTyx5t5MHlc/?utm_medium=tumblr

[eyeologyinc-blog]

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Regrann from @recoveryproject - Hope Starts Here #physicaltherapy #PTTransforms #pteducation #happypatient #recovery #pt #ot #st #GetPT1st #therapy #treatment #choosept #brainsurgery #paralysis #cerebro #neurosurgery #cranio #braininjurysurvivor  #physicaltherapytreatment #parkinsonsdisease #paralysis #traumaticbraininjury #TBI #BrainHealth #braininjury - #regrann

[north40pt]

#choosept Don’t rely on medication. Your body is strong and vibrant for healing to occur. (at North 40 Physical Therapy) https://www.instagram.com/p/CGK8VDDpt32/?igshid=15kwld9i3nhqp

[shenandoahsoundstart]

Cerebral Palsy (CP) is the most common childhood motor disability. CP may affect movement, posture, vision, speech, hearing, joints, and the spine. There are four main types of CP: spastic, dyskinetic, ataxic, and mixed. Early signs in babies according to the CDC may include stiffness, floppiness, head lagging when you pick up your baby, delayed rolling, unable to bring hands together or bring hands to mouth, keeping hands fisted, and lop-sided crawling. Contact us today is you are concerned about your baby’s motor development! #shenandoahsoundstart #shenandoahsoundstartva #cp #cerebralpalsy #otwinchesterva #ptwinchesterva #slpwinchesterva #choosept #ptmonth #motorskills #pediatrictherapy #earlyintervention #EI #developmentaldisabilities #soundstart (at Shenandoah SOUNDstart, LLC) https://www.instagram.com/p/CGCr4VQBXHL/?igshid=8asc2hpa5ni

[discoverphysio]

Breathlessness Intro Breathlessness – “Is a subjective, usually distressing sensation or awareness of difficulty with breathing.” (Nice 2017)   There are three different types of breathlessness: ·         Acute breathlessness — when it develops over minutes. ·         Subacute breathlessness — when it develops over hours or days. ·         Chronic breathlessness — when it develops over weeks or months. Info from: https://cks.nice.org.uk/breathlessness#!topicSummary   Causes There are many causes of breathlessness such as: ·         Asthma ·         Heart failure ·         Chronic obstructive pulmonary disease (COPD) ·         Interstitial lung disease ·         Pneumonia ·         Hypertension ·         Pleural effusion ·         Cystic fibrosis ·         Ischaemic heart disease ·         Lung cancer ·         Anaemia https://cks.nice.org.uk/breathlessness#!backgroundSub:1   Different types of breathlessness : ·         SOB = shortness of breath ·         SOBOE = shortness of breath on exertion ·         SOBAR – shortness of breath at rest ·         Dyspnoea = subjective sensation ·         Orthopnoea = when lying flat ·         Tachyponea = abnormally rapid breathing ·         Hyperpnoea = increased depth and rate ·         Hyperventilation = rapid breathing ·         Paroxysmal nocturnal dyspnoea (PND) - an attack of severe shortness of breath and coughing that generally occur at night.   References -          Cks.nice.org.uk. 2020. Breathlessness - NICE CKS. [online] Available at: <https://cks.nice.org.uk/breathlessness> [Accessed 25 May 2020]. -          Visit https://cks.nice.org.uk/breathlessness#!topicSummary . . . #physiolife #physicaltherapy #physiotherapy_world #physiotutors #breathlessness #nhs #respiratorytherapist #respiratorytherapy #ptstudent #learningphysiotherapy #pt #rehab #rehabilitation #sportscience #choosept #respiratorytherapistlife #respiratorysupport #healthylifestyle #health #breathing #education #uni #universitylife #physiotherapists #lungs #disease #lifestyle #strength #educationalleadership #daily https://www.instagram.com/p/CBAzcKfJF8R/?igshid=1plw0x13suirc

[teamjaco]

A Case for Cadence

Running is more than just a controlled fall. 

There are many factors that come into play when it comes to running well, running fast, and (perhaps most importantly) running injury-free. This is where cadence comes in. Most runners nowadays have likely heard of cadence. Until sometime in the 80s, the word was mostly uttered as no more than a casual aside held over soggy cups of warm Gatorade. But in recent years, the topic has been given much more study and consideration. Cadence is the speed or rate at which your feet hit the ground over a period of time. Another way to look at it is the number of steps you take per minute. While runners can often get bogged down in all of the ways they can track their run data now, this metric is one that is worth a second look. I will use my own tale of pain to illustrate why. 

For the past year, I had been running injury free. I was training consistently and had run many miles at least five times a week, every week, for at least a year. Then a friend who I hadn't run with before asked me to go on a run with him. I don't normally run with other people, but I took him up on the invitation. We had 20 miles planned that day. While we were running on that ill-fated day, I realized his goal pace for that run was much slower than what I was used to running. At the time, I didn't think this would be a problem. The run went fine, but at the end of it I noticed a strange pain in my ankle. The next day, it was difficult to walk without a searing ache snaking through the inside of my ankle like some kind of dark convoy being led straight into a pain cave. All I could think was, "What happened?!"

As a physical therapist, I started analyzing the run to figure out what went wrong. I needed to figure out why walking was difficult when just a few weeks prior I had run my fastest marathon time ever. 

In the end, it all came down to cadence. 

Thinking about how I was running with my friend and looking at my run data from my watch, I realized I had changed the way I was running to better match his speed. Instead of just putting less power through my legs, I had slowed my cadence and was actively braking my speed with every step. This meant more force going through my legs. Over the course of 20 miles, this equated to a drastic increase in impact on my bones, and an injury that lasted for months. This is all something that I knew could happen. I often coach patients who are returning to running on the benefit of increasing their cadence rate. So here I am now - finally healed and offering you this article to help prevent the pain that I got to enjoy for a few months.  

Studies show that increasing your cadence decreases the ground reaction force (think, impact) going through your legs. A great deal of elite-level runners run with a cadence of at least 180 steps per minute or more. In addition to lowering the impact on your knees and the rest of your legs, increasing cadence has other benefits as well. Often when working with runners in our clinic, I find that simply increasing their cadence can help correct a lot of other problems with their running form. Over-striding, or reaching too far forward with your legs while running, is one of the big problems increasing cadence helps to correct. Ideally, your feet should be landing more or less underneath your hips. By having quicker steps, you have less time to reach out with your legs, and so your footfall becomes more optimal in most cases. This can especially be of benefit when running on trails. In Hawaii, many of the trails are covered in roots, rocks and any number of fun things to trip over. By quickening your steps, you will become lighter on your feet and more adept at being able to change your angle or quickly step over a possible toe-smasher. 

With all good things comes a caveat, however. It's also important to consider this point: if it ain’t broke, don't fix it. If you have been running for years without injury and have a somewhat slower cadence - you keep doing you. There are professional runners out there who run below the "holy grail" number of 180. It is not a cure-all, and shouldn't be considered as such. Every athlete is different and this should be just one more tool in your toolbox to aid in injury prevention. I am not a big proponent of changing things just to change them. Altering cadence may be most beneficial for the runner who is perpetually injured (most studies show that well over half of all runners eventually sustain an injury.) By trying out a quicker cadence, you may be able to help yourself step off the injury train and start gliding down the road of pain-free running. 

So how to get started? The easiest way is to use something you probably take with you on most runs: your phone. There are plenty of free metronome apps out there you can download. Get one of those, set the beat to 180, and start running. As you run, try to match your foot-fall with the sound of the metronome beat. At first it may seem like you are running like a cartoon character. Your feet will probably feel like they're going much faster than they want to. Also, be prepared to be a little more winded than usual - that's OK. After a few runs like this, your body will start to adapt and you will be able to settle into your new cadence. After a week or two of regular running with a faster cadence, you most likely will no longer need the metronome to keep your feet moving quickly. 

We hope this guide helps lower your chances of getting injured while you are out there running. But if an injury does occur, you can see your physician for a physical therapy referral to Jaco Rehab. 

Stay happy, healthy and strong!

Article by: August Kryger, PT, DPT

Photo by: August Kryger, PT, DPT 

[theraphone]

Let’s exercise! 💙 TheraPhone 💚 . .. ... #ChoosePT #MyTheraPhone #NeuroPhysioDaily #TherapyOnTheGo #SmartSpotlight . .. ... >>—Stay Connected—> Visit our website: 🌐 mytheraphone.com Send us an email: 💌 info@mytheraphone.com Follow us on social media: ⓕ facebook.com/theraphone . .. ... #awareness #brain #brainhealth #care #caregiver #compassion #health #healthy #hope #mentalhealth #mindovermatter #neuro #neuroPT #neurology #neurorehabilitation #positivity #physicaltherapy #recovery #rehabilitation #smartspotlight #spotlight #success #therapy #wellness https://www.instagram.com/p/CC2D2YLnA43/?igshid=1dvh0eogh0617

[mulliganpt]

What Parenthood is Teaching Me Now

My wife, Kim, and I have four amazing kids - two boys aged 20 and 19, and two daughters aged 15 and 10. Oftentimes I joke with my patients, and when they may not want to do what I ask or try bargaining to get out of certain exercises, I say it feels like I’m at home dealing with my kids! Turns out, that’s not the only similarity between parenting and my profession. 

As you’d imagine, I get to know my patients really well over the course of treatment. I hear about their families and their interests, their joys and their challenges -- it’s a great part of my day and my job. But physical therapy isn’t usually a permanent intervention, and so for most patients, the time comes to say goodbye. When a client feels better and overcomes his issues, it’s time for him to be discharged from therapy and continue on his own to maintain his progress. As their treatment winds up, I ask myself, do they have all the tools they need? Will they continue to follow my instructions? Are they in a good place to be done and moving on? Just like my patients move on when it’s time, I’ve had to come to the realization as a parent that the same is true for our kids. 

My oldest son recently left our home after two years of community college to transfer to college in Virginia. That was a very difficult time as a dad -- knowing that my son who is now a young man is suddenly six hours away from home in a new place, not knowing anyone, and off to start a whole new chapter in his life and engage in new and exciting experiences all on his own. Only two weeks later, my other son, a recent high school grad, departed for Army Basic Training in South Carolina. Like his brother, he’s leaving home for the first time and entering a whole new world not knowing anyone and hardly knowing what to expect. 

I’m so proud of both of my sons and the boldness with which they step into these new chapters. I’m proud of my daughters too, and I know they’ll be taking their own new paths in the not so distant future. For now, the impact of both sons leaving our home and our family within two weeks of each other has drastically impacted the four of us remaining at home.  Simply put, we miss them terribly.

But as a dad, it’s more than that. I’ve been asking myself over and over, “Did I do enough? Did I teach them all I wanted to and what they need to know now that they’re on their own out in the world? Did I give them enough advice to help them handle themselves in all situations?” That and many other questions and thoughts that have run through my mind since they both left. I’ve always tried to instruct my kids and teach them to have good morals and values and valuing others more than themselves. We share a great faith and I tried to instill in them the importance of persistence, working hard and reaching for goals no matter how big or small. They are great kids and I’m sure they will be fine, but the idea that a new phase of life has begun for them and for me as their parent is a strange place to be in. I don't know if I’ll ever feel that I’ve done enough in teaching them and instructing them, but I know I did my best in guiding them to be the people they will continue to grow into, and I’m thankful that God will lead them wherever they go and will always watch over them. They’re always my kids and I’ll never stop being a dad, no matter how old they become. Being a father is a blessing and thrill that I wouldn’t trade for anything. 

Parenthood is teaching me that we can never do everything we want to do or say all we want to say; we might look back wishing we’d said or done more. It makes me seize each day with my family, and each session with my patients, and make it count. Life is full of relationships. While our family relationships tend to have the most profound influences, any relationship can have an impact and make a ripple effect in an individual’s life. I’m blessed to have a profession where I not only get to work with people but also get to influence people and help them get better and feel better. In turn, my patients impact me, inspire me and enrich my life. I’m embracing every day with an urgency to do my job well, make a difference where I’m able, and let people know they matter. It can easily feel like so much in life is beyond our control and we can tend to feel powerless especially in the time of COVID, but I assure you that you have the ability to make a difference to people in your life. A smile, a listening ear, a word of encouragement, a phone call or note - how can you seize the moment and let someone know you care today?

[twinnyshoppe]

Some great personalized gifts to the PTs in my clinic! #choosePT #latergram #physicaltherapy #gaitcycle https://www.instagram.com/p/B99S8aAJh10/?igshid=602783tgjooe

[eyeologyinc-blog]

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Regrann from @recoveryproject - - #regrann #physicaltherapy #PTTransforms #pteducation #happypatient #recovery #pt #ot #st #GetPT1st #therapy #treatment #choosept # #physicaltherapytreatment #parkinsonsdisease #cognitiveconditioning #spinalcordinjury #speechtherapy #neurologicaldisorders #neurodegenerativediseases #therecoveryproject #hope #hopestartshere  #redcord #myomo #myopro #pwr #rocksteadyboxing