Health & Wellness Archives - Page 2 of 2 - Back In Step Physical Therapy

Bone and Joint Awareness Week

October 10, 2018/in Health & Wellness, Uncategorized /by Dr. Alyssa Arms, PT, DPT, OCS

As a physical therapist, I spend a good portion of my day working with my patients to make changes to their musculoskeletal systems, helping them to overcome problems associated with pain, movement, and strength.

The musculoskeletal system is a complex system made up of bones, muscles, tendons, cartilage, ligaments, joints, and other connective tissue. It literally provides the frame for our body, providing support to the body and the organs within it and stabilizing us as we move.

When the musculoskeletal system isn’t working correctly, we experience pain and discomfort, decreased mobility and function, and other things that affect our overall quality of life. Musculoskeletal disorders include conditions like arthritis and osteoarthritis. The system is involved with neuromuscular and neurological conditions like multiple sclerosis, cerebral palsy, and Downs Syndrome. Dysfunctional can also be caused by trauma, like a broken bone, a torn ligament, or a pulled muscle. We can also develop wear and tear over time, whether it’s caused by aging, activity, and overall health, especially if we aren’t proactively working to keep our bodies functioning properly.

Nearly half of adults have a musculoskeletal condition, making it one of the most common health problems. These conditions reduce our quality of life, making us able to do things that we want or need to do, limited by pain or loss of function. And problems can occur at any age – a child unable to participate in a dance recital due to a twisted ankle, a 25 year old who can’t work at his construction job due to a back injury, or an 80 year old who can no longer live independently because of significant limitations from arthritis.

This week, October 12 – 20, is Bone and Joint Awareness Week, recognized globally by the Global Alliance for Musculoskeletal Health and other health organizations.

It is a time to bring awareness to the importance of the health of our musculoskeletal system.

Physical therapists help patients recover from problems related to the musculoskeletal system, and can help you reduce or avoid some of those problems in the first place!

If you have experienced an injury that you’re not completely recovering from – a knee injury, for example – a physical therapist can help decrease the severity of pain and the impact on your daily life.
If you’re experiencing pain or decreased function due to things like osteoporosis or arthritis, a physical therapist will work with you to improve your strength to decrease stress on your joints, teach you exercises that promote better bone density, and improve your balance so that you don’t have to feel worried about a fall.
If you have experienced trauma that resulted in damage to bones, ligaments, tendons, and/or muscle, a physical therapist will make sure that you are on the right road to recovery, respecting the natural healing process and timelines of the human body, while also appropriately challenging your body during the rehabilitation process.

Your therapist will do an evaluation to determine what factors are contributing to the problem, and then teach you ways to adapt activities, to strengthen or stretch muscles, to increase your motion, and to retrain your body to do what it’s supposed to be doing, rather than what it wants to do.

And even better than helping you recover from something, physical therapists can help with prevention of musculoskeletal problems in the first place. This may include teaching you lifestyle modifications, modifications of how and where you work, screenings to determine risk of injury, or annual PT exams to learn what can be address now before it develops into something more. Prevention is a major component in avoid the financial, physical, and emotional costs associated with developing more major conditions. Too often, a problem that could have been avoided results in more money, time, and energy spent on doctors’ visits, medication and injections, diagnostic imaging, surgery, and then the rehabilitation after all of that, not to mention lost wages, lower quality of life, decrease independence, and increased stress.

Since this is Bone and Joint Awareness Week, take the time to learn more about the importance of maintaining the health of your musculoskeletal system, and the rest of your body, all essential parts of your well being and quality of life. Visit a physical therapist to help you with preventative measures or to address a problem before it develops into a bigger issue. Many times, a small discomfort when moving can grow into a very large, expensive problem that could have been avoided. Just like maintaining your car to make sure that you around, maintain and repair your body so it’s there for you to live your life as you want. Make yourself and your musculoskeletal system a priority by practicing safety, self-care and seeking medical care when needed.

Article author, Dr. Alyssa Arms, PT, DPT, OCS holds a Doctor of Physical Therapy (DPT) degree from the University of Colorado Anschutz Medical Campus, and later obtained a Board Certification as an Orthopedic Clinical Specialist (OCS). She is also the President and Owner of Back in Step Physical Therapy in Centennial, Colorado, and is an instructor at her PT alma mater.

The Practice of Mindfulness

November 7, 2017/in Health & Wellness, Uncategorized /by Dr. Alyssa Arms, PT, DPT, OCS

rMindfulness, anxiety reduction, stress management, and alternative pain control options are very popular topics these days. Maybe you’ve just seen a post about it on Facebook, or perhaps these are topics that you’ve researched for yourself. We will talk about each of these topics over a few upcoming blog posts, and also talk about how they link to your overall wellbeing, as well as your physical health.

Mindfulness : “means maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment” (source).

In other words, it’s a way to be in tune with your body and your thoughts, increasing your awareness surrounding them, and getting out of the “automatic mode”. One example that you may have heard of is surrounding mindfulness while eating (source). Imagine that you are wanting to eat a fresh pear. First observe the pear. Observe it’s shape, it’s color, and it’s texture. Appreciate the smell as you slice into the pear, and notice that it looks juicy as you cut into it.

Then take a small bite. Pay attention to the flavors, the texture. Notice that it is sweet and juicy. It is soft on your tongue, yet slightly grainy, and dissolves in your mouth.

See? Even Remy from Ratatouille practices mindfulness while eating!

Practice Anytime

By practicing mindfulness during something like eating, a different level of awareness is used, and helps you to enjoy the experience of eating. Using a similar practice with other things, like the good feeling you get from working out, or keying in to how your body feels when you’re tense and focusing on relaxing it, can be a helpful practice for some. For others, that intense, focused thought may not be helpful. For example, some people feel less stressed by avoiding specific thoughts, whereas others feel better when paying closer attention to them. You can read a little more about this, here, in a recent article.

Truthfully, there isn’t enough good research out there to strongly support or refute the practice. One of the important things, though, is that if you choose to do it, do some research, and, better yet, work with a professional through the process. They can help you figure out the best way to complete the practice yourself, and help make sure that you’re getting the results that you should be achieving.

One example of a mindfulness and relaxation technique is included in our YouTube video, which you can watch here, and starts at 17 minutes & 30 seconds into the video. It’s also indexed in the description below the video on YouTube, making it easier to find the starting point for this technique! This tension-relaxation activity can help make you aware of where you are holding tension in your body, and then takes you through the steps to help that tension ease.

Mindfulness at Work

Mindfulness techniques can also be used to make you aware of your body in certain postures, like sitting at your desk as you’re working, or during activity, like hiking or skiing. Here’s an example: you’re at your desk, working at your computer, while sitting in a typical office chair. You notice that you’re feeling a little bit of a headache at the base of your head, or maybe a little tension in your low back.

First, check in with where you feel pressure, where your body touches the chair. See where you are specifically feeling areas of tension. Now, sit upright, in a comfortable position in your chair. Imagine that your body is made up of a series of boxes – your pelvis, low back (lumbar spine), ribs and torso, neck, head, as well as your shoulder and upper arm.

To make adjustments:

Rock your pelvis forwards and backwards, finally settling in what feels like the middle. Next, feel yourself stack your low back or lumbar spine on top of the “box” of your pelvis.
Take a deep breath in and out, feeling your rib cage and torso move with your breath.
Take another deep breath in, and, as you exhale, feel your rib cage “stack” on top of the other “boxes”.
Imagine a string from the top of your head, with a gentle pressure upwards. Elongat your neck and allow your head to stack on top of your neck and torso.
Finally, roll your shoulders forwards and backwards, like you did with your pelvis. Feel your shoulders settle somewhere in the middle, and lining up near the middle of the stack of boxes.

This new position may be feel awkward at first. You should also feel that the areas that previously felt tense or sore no longer are uncomfortable. This process has allowed you to be mindful of your body position, as well as areas of tension.

Interested in learning other mindfulness techniques?

Call us today for an appointment at Back in Step Physical Therapy. These techniques are helpful for pain relief, physical awareness, and stress and anxiety management, among other things. We love working them into our wellness sessions, and even our regular PT sessions!

Things to Remember for Back to School

September 3, 2017/in Health & Wellness, Uncategorized /by Dr. Alyssa Arms, PT, DPT, OCS

It’s that time again – going back to school to start another year. You’ve already done the shopping for your kids’ new clothes and school supplies. You’ve learned more about the teachers they’ll have, what the schedule will be like, and what special events will be coming up. We’d encourage you to consider a couple of other things, including how your child wears a backpack and how that backpack is fitting, pre-performance physical exams for student athletes, and maintaining physical activity.

Backpacks

One thing to think about is mentioned in this article from a Minnesota paper: watch out for heavy backpacks, or wearing backpacks incorrectly.

If backpacks are too heavy, it can lead to sore necks and backs, sore shoulders, or tingling into the arms. It can also impact their standing posture from trying to offload the weight of the backpack that’s behind them, which can lead to more long-term effect.

If fitted incorrectly, it can lead to different aches and pains, because the pressures of the straps and the load of the backpack aren’t being supported as intended. Finally, if your child carries his or her backpack on one shoulder, it places more pressure and stress on one side of the body, while forcing muscles on the opposite side of the body to work more than normal as a result.

Even the way your kids pick up their backpack can make a difference. Make sure that they’re using good body mechanics, lifting with their legs and bending their knees. If you’ve tried making some changes to their backpacks, or have already changed the loads that they’re carrying, and they’re still telling you that they’re having pain or tingling, consider taking them to see a physical therapist.

Pre-Performance Physical Exam or “Sports Physical”

Many sports require that kids get physical exams each year before being allowed to participate. These exams are a great way to get a sense of how your child is doing before something becomes a problem. Physicals have been shown to play an important part to determine if someone has congenital heart defects and shouldn’t participate in sport, or as a screening if the child has had a history of concussions. They can also help identify things like asthma or other health concerns that need to be addressed. Sports physicals are a great opportunity to get ahead of the game, identifying potential problems and getting the athlete into the right care if something does need to be addressed. These exams are provided at many primary care physicians’ offices and at some physical therapy clinics. Read more about sports physicals here.

To get an even more in-depth analysis of your athlete and their performance before the season is in full swing, another opportunity is to see your physical therapist for an annual PT exam. This is recommended to address fitness and movement problems before serious injury occurs.

Different than your typical sports physical, your physical therapist will actually see your child in motion, going through a variety of drills, assessing muscle strength, joint mobility, flexibility, etc. They may even complete assessments that are specific to your child’s sport or sports of choice. A standard sports physical assesses general health, and at basic items, like if your child has scoliosis or flat feet – nothing with your child actually completing an activity. Contact us at Back in Step Physical Therapy in Centennial, CO to get scheduled for an Annual PT Exam. We offer a variety of options, including a specific exam for dancers.

Physical Activity

According to the Centers for Disease Control and Prevention (CDC), there are a variety of guidelines for children’s activity levels. Aerobic activity, things like brisk walking or running, should be complete for 60 minutes per day, with the goal of “vigorous-intensity activity” (like running) to be done at least 3 times per week. Kids should do muscle strengthening activities, like push-ups, at least 3 days per week. Lastly, then should do bone-building activities, like jumping rope or running, at least 3 days per week.

Several of these types of activities may overlap between categories, or you could blend a variety of activities into one session, touching on each category. Depending upon the age of your child, exercise options may be more like a game that they’re playing or may be related to a sport that they participate in. However you get there, it’s important that you child works toward these recommendations. Of course, there may be reasons that your child can’t or shouldn’t participate in some of these activities, but it’s important to at least incorporate some movement in his or her routine on a daily basis.

Kids spend a lot of time on the bus or in the car, sitting in class, and doing their homework. Regular activity can help maintain overall health and fitness, regulate mood and energy levels, help with sleep routines, and improve overall school performance as well. If you’re not sure about what your child can or should be doing, or they need some special considerations due to level of ability or injury, check with your physical therapist about creating a program to keep your child on the right track.

Final Words…

The school year can keep kids and their families busy, whether it’s due to the class schedule and homework workload, or sports and after-school activities. No matter how busy you get, make sure that your child is meeting recommendations for daily activity, that they are staying healthy and safe with things as simple as carrying their backpacks, and that they are screened on a regular basis, whether it’s with as sports physical or an annual PT exam, especially if they’re participating in sports.

Body Shaping: How Our Habits, Environment, and Culture Influence Us

July 3, 2017/in Health & Wellness, Uncategorized /by Dr. Alyssa Arms, PT, DPT, OCS

While assisting in a class at a nearby Doctor of Physical Therapy program this morning, I was reminded of this fascinating article and NPR broadcast. The article talks about differences observed between our modernized civilization and some indigenous populations. For example, they found a group in rural India that almost never has complaints of back pain. Upon further exploration, they even found that their spines and inter-vertebral discs show less wear and tear. But why would this happen?

Let’s consider a few things.

Image: Visible Body Muscle Premium

A few weeks ago, Back in Step Physical Therapy shared another blog post, Tech(nology) Neck. We discussed how some of our regular, every-day activities, like using our smartphones and tablets, or working at our desk or on our laptops, can start to influence how our body is shaped, and, more importantly, how it functions. Our technology-centric population continues to see a rise in back and neck pain, thumb/wrist/elbow pain, and other complaints that can be related to our postures and activities.

We also seem to be spending more and more time sitting. Sitting during the commute to and from work or school, sitting at a desk, sitting to watch television as we relax for the evening. So imagine that our body, which is designed to have us upright, much like the spine images above, is now being asked to function in a different, seated position. It’s not a stretch to believe that this leads to a change in stresses and demands on our bodies.

Let’s now imagine even another scenario, not related to the technology that we interact with, but cultural differences. In our Western culture, we tend to sit in chairs, on stools, or on sofas. In some Eastern cultures, kneeling, squatting, or sitting cross-legged are more of the norm. Look at the pictures below to get a sense of how each of these positions could make our bodies work. Thinking about it further, how much time you spend sitting in a chair? Now imagine spending that same amount of time in one of these other positions. If you’re not used to these positions, odds are good that it would be quite uncomfortable, but, if it’s a normal position, you may use it when you’re waiting for the bus, eating, or chatting with friends.

Whether it’s our sitting position, the technology that we interact with, or the activities that we do, we are constantly influencing how our bodies move and function. It’s important that we learn more about our bodies, and ensure that they continue to operate as optimally as possible. If you want to focus on injury prevention or injury rehabilitation, or just want to learn more, please contact Back in Step Physical Therapy. We not only offer physical therapy services, but also offer wellness services, annual physical therapy assessments, and educational seminars.

Firefighters as the New Pro Athletes

January 9, 2017/in Health & Wellness, Uncategorized /by Dr. Alyssa Arms, PT, DPT, OCS

According to a recent article in The Denver Post, the Denver Fire Department is taking a new approach with their firefighters, which includes the use of physical therapy. They’re implementing a new health and wellness program that not only helps the injured firefighter recover from injury more quickly, but also works with them to try to prevent injuries in the first place. This new program includes working with a physical therapist, and can sometimes include daily treatment.

According to the article, the total cost of their workers’ compensation injuries has already dropped 42%, and has reduced overall costs by thousands of dollars! It’s great that there’s a new approach to health and wellness, and that they’re showing significant benefit. It is also exciting to see a large and local organization with a program like this.

Ask most physical therapists, or many others in the health and wellness community, and they’d tell you that having such a focus on prevention of injury, or reduction in the risk of injury, is an important one. Prevention can provide several benefits to the both the individual and to the business. It can reduce the long-term impact and improve quality of life for the individual, and reduce the missed days of work and money spent on treatment (whether it’s a worker’s compensation case or not).

Back in Step Physical Therapy wants to take a similar approach to preventative care. It could be from the workers’ compensation perspective. It could be someone who just wants to enjoy their day to day activities or hobbies without getting slowed down. Either way, we can help determine what could currently increase your risk of injury, and then develop an individualized program to make corrections.

Contact us to get started, or check out our services page for options and more information! If you are an employer and interested in learning what we can do for your staff, learn more about our corporate services.

Tech(nology) Neck

January 4, 2017/in Health & Wellness, Uncategorized /by Dr. Alyssa Arms, PT, DPT, OCS

A recent article on CNET.com gives a great description of what all of our world’s technology is doing to our bodies. While we are texting our friends about tonight’s dinner plans, typing a report on our laptops, or responding to a work email, we are providing a beating not only to our bodies physically, but also to how our brains respond to our environment. With our growing use of various technologies, we are placing more stress on our necks, thumbs, eyes, and back. Not only that, but it can contribute to things like poor quality of sleep, decreased memory, and decreased focus.

Technology use can also result in poor posture. This can impact lung capacity, which, in turn, can create many other problems. According to CNET’s article, people who spend more than 4 hours per day in front of a screen are at an increased risk of both short-term and chronic pain. And if you use a smart-phone? Depending on what position you have your head and neck, you could be adding up to an additional 60 pounds of force on your neck!

(Photo courtesy of The Washington Post and Dr. Ken Hansraj M.D.)

An article from The Washington Post provides additional information about the problems caused by working with technology. They report that the average person will spend 700 to 1,400 hours per year in these positions. If you’re a high school student, they project an additional 5,000 hours per year!

So what can you do about it, aside from just taking a break periodically? It’s important that you also do some activities or exercises to balance out these extra stressors. Make sure that you’re working on improving your posture. Do other mentally stimulating activities that don’t require screen-time. Not sure what to do, or finding that what you are doing isn’t enough? Come in and see our physical therapist at Back in Step Physical Therapy to get assessed, and we’ll create a custom program for you. Contact us here.

Millennials and High Intensity Workouts

January 4, 2017/in Health & Wellness, Uncategorized /by Dr. Alyssa Arms, PT, DPT, OCS

Recently, The Denver Post published an article about a rise in injuries for millennials, particularly in those that participate in things like Tough Mudder, CrossFit, other high intensity interval training (HIIT), and even things like barre classes. The reason?

People are pushing themselves to complete these activities, no matter what. They are being done with poor form, poor mechanics, pushing through fatigue, or working at a level of conditioning that the individual isn’t quite ready for. Many of these people eventually seek out care, and wind up in physical therapy. We are finding that they are often struggling with neuromuscular imbalances. In other words, certain muscles are weak, and others are overworking. The key is to focus on stability and flexibility, and then working those elements back into their routines.

Let’s talk about doing a simple squat – no weights, nothing fancy, not moving into another position. We’ll be using the image below for reference.

Image courtesy of Precisionnutrition.com.

The image at the top left is an example of good form. The others show faults in form, like having a rounded back, holding the head too far forward, or rising up on the toes. All of these are examples of poor form. Poor form can prevent the correct muscles from doing the jobs they’re made to do, and promote the use of other muscles that aren’t supposed to be as active. A squat can relate to things like getting up from a chair or sitting down, or going up and down stairs, so it’s important that you’re body is able to do it the right way. Otherwise, every time you go to get up from your chair when you’ve been training with poor form in your workouts, you’re just repeating the same improper technique.

At Back in Step Physical Therapy, we do assessments to help find out what’s contributing to your aches and pains, whether it’s poor form or muscle imbalances, and we’ll get you back on the road to conquering your workouts, whatever they may be! Contact us for an appointment, and we’ll get you back in step.

Have You Ever Experienced Low Back Pain?

October 13, 2016/in Health & Wellness, Uncategorized /by Dr. Alyssa Arms, PT, DPT, OCS

Have you ever felt a little twinge in your back, maybe after sleeping on the ground during a camping trip, lifting one too many boxes while moving or after a Costco run, or after sitting on the sofa watching your favorite football team play? Maybe it just feels stiff or like it needs to pop. Maybe you’ve had the deep, achy pain into the back of your hip, into the buttock, or even down your leg.

Whatever the reason or the way that you might describe it, you’re not alone. Low back pain is all too common of a complaint for people, regardless of age, fitness level, health history, occupation, and gender.

You may hear people say that “I’m just getting old”. Not true! First of all, it’s not normal to have pain, despite your age. This applies for your back, but anywhere else in the body as well. Secondly, that rationale doesn’t work for the many young teens that I’ve worked with over the years, whose muscle strength and coordination haven’t caught up to their quickly growing bodies. The why of your pain may vary a bit with age, but there is often something that can be done to help.

Low back pain also seems to be on the rise, with more time sitting at work and home, longer commutes to work and school, and increased computer time. These things that are a normal part of life can contribute, but so does a sedentary lifestyle. We may be sedentary because that’s the lifestyle that we choose, or because it’s seemingly a secondary consequence to health issues, chronic disease or injury. Again, this is an area in which we still have an influence. Individuals benefit from customized exercise programs, created by a therapist familiar with their medical condition, work requirements, or anything else that affects one’s activity level.

Our work may require extra time in the car, or many hours at a desk. On the opposite end of the occupation spectrum, our work may require hours of heavy lifting and hard labor. If you’re stuck in front of your computer all day, there are things that you can do to help counteract that. If, on the other hand, your job is very labor intensive, there are ways to make it easier on your body, or at least to make it safer.

Low back pain can affect anyone, and one of the unique populations affected are mothers – whether it’s during pregnancy or for a time after the birth of the baby. During this time, the female body is producing many different hormones, including those that will help with the birthing process. These same hormones contribute to laxity of ligaments in the pelvis and other areas, which can then lead to increased pain. Pelvic floor muscles and abdominal muscles are also particularly affected for these women, and often require some extra attention to properly recover. In many cases, these women are best served by going to a physical therapist who specializes in pelvic floor and women’s health.

When it boils down to it, the treatment of low back pain is multi-faceted, and depends upon the person having problems with it. Treatment often includes various types of muscle strengthening, learning how to move more efficiently, and getting the muscles to work correctly together. It should also include work-, sport- or lifestyle-specific training. Most importantly, it’s crucial that your physical therapist works well with and for you while developing and delivering your unique program, as well as sharing education about your pain and what you can do about it.

working together

I have suffered from back pain myself, related to two specific injuries since becoming a physical therapist. Both injuries resulted in massive amounts of pain, muscle weakness, difficulty moving, and fear of how I was going to continue doing the work that I love.

My first injury affected me for quite some time and occurred early in my career. It often made me believe that I had to limit myself to be “safe”. I stopped going out with friends as much, and backed off of my dancing. It was difficult to find a comfortable position for anything, whether it was to sleep or even just driving to work. My leg would sometimes give out when trying to walk down the driveway to check the mail, and sitting in a restaurant for dinner could bring me to tears. I worked on myself a lot, believing that I, as a physical therapist, should be able to fix myself. I almost felt guilty seeking help from someone else, because what kind of therapist was I that I needed someone?

Eventually, I learned that it did need to be a team effort and that I couldn’t do it alone. My massage therapist was an important early team member in my recovery, later joined by my personal trainer. I also had to convince myself of some of the same things I was trying to impress on my patients – this did not need to be a life-altering and life-limiting event. I began to explore ways to make improvements, but also to make modifications. I had to learn ways to improve stress-management, because that plays a huge role in pain control. I’d gotten to a pretty good place after that first injury, but then it happened again. A different injury with different problems. I quickly built my team this time, again made up of my massage therapist and my personal trainer, as well as a chiropractor, and even another physical therapist. This time, my recovery was much quicker and easier, and I’m happy to say that I no longer have daily pain, like I did for quite some time.

lessons I've learned

In the process of recovering from my own back injuries, I’ve learned a lot about back pain.

I learned that I need a good team of people to work with, and that team varied with what was going on and how I was feeling. As a physical therapist treating people with back pain, I acknowledge when we need to get other team members on board and how to work best with them for the best outcomes for our patient.
I learned that there are many options and modifications that exist to make life a little easier during recovery, and share those lessons and my story with my patients.
I learned that life does indeed move on, and that I shouldn’t let it move on without me. I use my experiences to help my patients navigate their struggles, big or small.

Back pain is no joke, whether it’s a little annoying twinge or a major injury. Despite that, I feel fortunate that I have learned so many lessons with my own struggles with back pain that I can now share with my patients on a daily basis. I believe that I have become a better therapist because of it. If you’re struggling with back pain, and want to work with someone who has”been there and done that”, please contact Back in Step PT here to make your appointment today.