Did you know that strengthening your core muscles is linked to developing better balance? It’s true! When your core muscles are strong, they have a better chance of preventing you from experiencing chronic lower back pain and developing other injuries. They also prevent you from losing your balance or falling over. A strong core helps to keep you in an upright position, especially as you get older and develop more of a risk of falling and hurting yourself.

If you’re curious to learn more about creating a core routine to improve your balance, contact Next Level Physio today to set up an appointment with one of our certified physical therapists!

Balance and Core Strength Go Hand in Hand!

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.

About Your Core: Muscles, Stability & Strength

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

The inner core muscles are attached to your spine. These are the muscles that stabilize your core and keep it in the right position. The outer core muscles work together with the inner core muscles when you need to move your body and do most of your daily physical activities.

Core stability relates to your inner core muscles. These muscles stabilize your spine. Core strength relates to the outer core muscles and when it is properly developed, works to help you move around with ease. Having regular visits with a licensed physical therapist can help assist you with training both your inner and outer core muscles for better balance and movement!

How Physical Therapy Can Improve Core Strength & Stability

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!

The Drawing In Maneuver

To begin, stand up straight. Find the correct pelvic position by rotating your hips forward and backward until you’re comfortable. Then, take a deep breath and draw your belly button in toward your spine. Make sure you are not holding your breath though, as this isn’t a breathing exercise! You should be able to talk, breathe, and walk around your house with your belly button drawn in. It sounds pretty easy on paper, but if you’re older, recovering from an injury, or out of shape in general, this maneuver will prove to be a little hard at first.

The goal is to build up your core strength until you can hold your belly button in for 30 seconds. Then you can move on to more challenging core exercises. If you feel any pain at all from this maneuver, stop immediately, as this should not be painful!

As you build up your core, your physical therapist will suggest that you move on to more strenuous activities and exercises that are the best fit for your age and abilities. These will range from bridges and planks for the more athletic individuals, to more gentle routines (like yoga) for older individuals. Your therapist will also work with you on specific core exercises to help your balance.

Contact our office today for more information

If you have a weak core or you’re struggling with balance, physical therapy can help! Your physical therapist will do a thorough examination of your condition, assess your physical abilities, and create a customized treatment plan just for your needs. Contact Next Level Physio and schedule an appointment to get started with a physical therapist today.

Source:

• https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/core-exercises/art-20044751

The post Strengthening Your Core Can Improve Balance appeared first on Next Level Physio.

How many reminders do you have each day that you aren’t getting enough physical activity in? The running shoes collecting dust in your closet. The yoga mat curled up in the backseat of your car. The gym membership you keep paying for but don’t actually use. We know that sticking to a daily exercise regimen can be tough, but hey, no one ever said New Year’s is the only time you can make resolutions

Here is a list of tips we’ve compiled to help you grow stronger, healthier, and more active. These suggestions will provide at least a little motivation to put those yoga pants and fancy gym wear to good use!

Divide & Conquer…Your Chronic Pain, That Is!

Chronic pain can put a major damper in anyone’s exercise routine. You’d think that something so common would send more people running to a physical therapist’s office, but yet over half the country suffers from some sort of debilitating pain that goes untreated for years!

If you’re suffering from an ache or pain that is to blame for you not getting enough exercise in your daily routine, get yourself to a physical therapist ASAP. Physical therapy is a safe, natural, and effective way to help alleviate pain. It’s way more proactive than turning to prescription medication or watching TV in bed all day. The best part is that the results of a physical therapy program are long-lasting, and in many cases, permanent!

A physical therapist can manipulate your bones and joints to reduce discomfort and pain. Physical therapy can help with all types of chronic musculoskeletal and neuropathic types of pain, from chronic migraines or headaches to fibromyalgia. He or she can work with you to form an exercise and movement plan that reduces your pain and improves your range of motion and your physical abilities.
A physical therapist can also help you with the use of laser therapy, massage or microcurrent stimulation, ultrasound therapy, aquatic therapy, and more. The list of ways a licensed physical therapist can get you up, moving and living life to the fullest, is endless.

Mind Over Matter: Thinking Positive Is Key!

We know you’ve probably heard it all before, but all of that “mind over matter” stuff really works! Information on the Mayo Clinic site states, “Positive thinking doesn’t mean that you keep your head in the sand and ignore life’s less pleasant situations. Positive thinking just means that you approach unpleasantness in a more positive and productive way. You think the best is going to happen, not the worst.”

Your body “believes” what you think, so try to focus on maintaining a good attitude always, and seeking out the positive wherever possible. If you find that you’re unsure or feeling stuck regarding how you can go about getting yourself out of a negative rut, repeat the following mantra out loud: I have the power to create change.

Because you do.

Healthy Eating Habits

No matter how much we deny it, everyone loves to spoil themselves with yummy snacks and treats! The key is to balance those delicious foods with a well-rounded, healthy diet. Here are some tips to get things started:

• Avoid skipping meals. Providing yourself with consistent meals gives your mind and body then necessary fuel to help you become active and stay that way. It also helps you avoid your blood sugar dropping, which can lead to irritability, nervousness and a handful of other unpleasant issues.
• Eat your greens. Eating lots of fruits, vegetables, whole grains, and fat-free or low-fat dairy products is the key to a healthy diet. Try to stay away from consuming too much red meat! Beans, eggs and nuts are also great to add in to your daily intake. Keep the saturated fats, trans fats, cholesterol, salt and added sugars to a minimum.
• Choose healthy snacks. It’s a good thing to snack. Doing so keeps you at your best so that you can sustain your energy and stay positive. Choose carrots over cookies, and peanuts over pretzels.

Be Sneaky

Yep, you read that right! This is your permission slip to be sneaky when it comes to exercise!

Oftentimes, physical therapists recommend small changes to a person’s routine in order to make the adjustments manageable. Consider these changes to be “bite size chunks,” so that you don’t feel as if your entire routine has to revolve around working out.

Some changes to your routine that a physical therapist would approve of include:

• Exit the bus one stop early and walk the rest of the way to your destination.
• Choose the stairs instead of the elevator.
• Shovel snow, rake leaves, and garden in your yard as the seasons change.
• Park farther away from your destination and walk the extra distance.
• Walk up and down the field while your children are playing sports.
• Take the dog on walks around the park or your neighborhood every day.

Contact our clinic today

No matter what age you are, or what condition is ailing you, living a healthier, stronger and more active life will improve your physical and mental health.

If you’d like to help to develop a plan or alleviating pain, contact Next Level Physio to see how physical therapy can help you get living a more active and healthy lifestyle!

Source:

• https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/positive-thinking/art-20043950

The post 4 Tips To Help You Lead a More Healthy, Active Lifestyle appeared first on Next Level Physio.

Regular appointments with a physical therapist are ideal for people of all ages! Physical therapy is a non-invasive, safe, and effective treatment option designed to restore mobility and relieve pain resulting from a wide range of workplace and sports injuries, musculoskeletal conditions, age related conditions, and more.

Typically, patients go to physical therapy to help manage chronic pain symptoms and prevent future injuries. One of the most common reasons new patients visit our physical therapy clinic every day is to find and treat the source of their chronic shoulder pain.

There are many different factors that attribute to chronic shoulder pain. One thing is for sure though, dealing with shoulder pain can make completing daily tasks nearly impossible without treatment.

If you or a loved one is experiencing shoulder pain, contact Next Level Physio today to learn how physical therapy can help relieve (or even eliminate) your problem!

How Does Shoulder Pain Occur?

Most people probably go about their day without giving much thought to how they are using their shoulders. Did you know that your shoulders actually do a good bit of work to help you accomplish everyday tasks? If you injure or strain them, there’s a large chance you will end up experiencing severe shoulder pain.

Five of the most common causes of shoulder pain include:

1. Tendon Tears

If you experience an acute injury, or have a degenerative condition, the result can be a torn tendon in your shoulder. The natural aging process, overuse, and random injuries can often cause split or torn tendons as well. Regardless of whether a patient has experienced a partial or full tendon tear, the pain can be searing and require regular appointments with a physical therapist in our clinic.

2. Tendinitis

Tendinitis is a very common condition that often sends people straight to a physical therapist for pain relief. It causes inflammation and usually affects people who take part in many physical activities, or work at a job that requires them to use lots of repetitive motions every day.

Take this for example, if you are an athlete who plays tennis, or a professional painter, you could be at high risk for developing tendinitis in your shoulder. This is because you make the same repetitive motions every day to play your sport or do your job. Those who are at a high risk for developing this condition should be aware of how important it is to not only visit a physical therapist regularly, but to also rest their shoulders often to prevent chronic pain.

3. Bursitis

The shoulder is made up of a very complex network of moving parts. This makes it a pretty complicated joint! One of the main components that make up the shoulder is called the “bursa.” The bursa contains small fluid filled sacs that work to keep the joint lubricated. If the bursa becomes inflamed or irritated in any way, you could develop bursitis. This will call for a physical therapist’s touch, as soon as possible!

4. Frozen Shoulder

Adhesive capsulitis, also known as frozen shoulder, is a condition that occurs following an injury or alongside another shoulder condition. According to The National Institute of Health, frozen shoulder accounts for 2% of cases of shoulder pain. Most physical therapists recommend that patients with frozen shoulders rest often in between physical therapy appointments to avoid developing scar tissue in the shoulder.

On the chance that scar tissue does develop, the muscles surrounding the shoulder may eventually freeze up as well. This will limit your full range of motion and result in chronic pain.

5. Impingement

Shoulder impingement is a condition that occurs when the top part of the shoulder blade lifts away from the body and puts too much pressure on the underlying soft tissues in the arm. As the arm lifts, the shoulder blade rubs against the bursa and tendons. If this condition goes untreated, impingement in the shoulder can result in bursitis and/or tendinitis.

Physical Therapy Can Provide Fast Relief for Shoulder Pain

If you have been experiencing recurrent or chronic shoulder pain, it is important to consult with a physical therapist as soon as possible. Physical therapy is a safe and natural treatment option that can successfully help patients of all ages recover from their shoulder injuries.

Your physical therapist will assess your condition, find the source of your pain, and create a specialized comprehensive treatment plan for your specific needs.

There’s no reason you need to spend tons of money on expensive surgeries or over the counter medications to gain relief from shoulder pain. Getting back on the pain-free path is simple. Contact Next Level Physio today to learn more about the benefits of physical therapy for shoulder pain, and begin your journey toward living a pain-free life!

Sources:

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3217726/

The post 5 Common Causes of Shoulder Pain That Physical Therapy Can Help appeared first on Next Level Physio.

Have you recently suffered from a sports injury or auto accident? Chances are if you have, you’re still dealing with the effects. If you are struggling with acute or chronic pain and have yet to find relief, it’s time for a change. Contact Next Level Physio today to learn more about how our licensed physical therapists can get you on the path to a pain-free life.

How Can Physical Therapy Help Relieve Pain?

The goal of physical therapy is to reduce and eliminate pain while improving 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.”

The typical physical therapy treatment consists of multiple targeted exercises and stretches for pain relief. These exercises are given to you to improve the function of your core muscles. Some physical therapists use bikes, exercise balls, weights, or other tools as well to help restore movement and range of motion. Using your own body weight with pushups and lunges may be part of the treatment plan as well. All of the exercises are designed to provide pain relief, target problem areas, and relax muscles.

Types of physical therapy

Other modalities in physical therapy may be used as well to achieve pain relief. A few are as follows:

• Hot and cold therapy. Heat and ice packs can be applied to the affected areas to decrease inflammation and pain. This is a very common method of treatment in physical therapy and can be used to supplement other forms of pain relief.
• Massage therapy. Massage therapy is a manual technique used to increase mobility in tight or restricted areas. This is done with rhythmic stretching and applying deep pressure to fibrous muscle tissue.Massage treatments are helpful with breaking up scar tissue and adhesions caused by inflammation or injury. It also assists with improving blood flow and circulation to the affected muscles and soft tissues.
• Direct manipulation. Direct manipulation of the joints can be done to improve functioning and maintain proper alignment.
• Ultrasound therapy. Some physical therapy treatment plans include electrical stimulation as well, where currents are sent to sooth affected areas and reduce pain. Ultrasound technology can send sound waves deep into inflamed tissues and joints, blocks pain signals from going to the brain, and is useful for musculoskeletal problems.

Conditions physical therapy can help

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 conditions that can be relieved or even eliminated with the help of a professional physical therapist.

• Lower back pain & sciatica: Sciatica is a condition where pain will radiate down the buttock, thighs, and legs. It’s also common to experience a numbness, burning or tingling sensation on certain parts of the leg. Physical therapy exercises and stretches can help relieve pressure placed on the sciatic nerve, and in turn, reduce overall pain felt in regions of the back.
• Rehabilitation done before and after surgery: “Pre-hab,” or rehabilitation before surgery, has become more common. It has been found to improve patient outcomes and recovery processes. Studies also show that starting physical therapy about a month prior to a scheduled surgery can seriously speed up your recovery time as well. Seeing a physical therapist during the recovery period after a procedure is a must as well, to ensure proper alignment of muscles and joints as you learn to move around again.
• Arthritis: Arthritis is commonly mistaken for a condition that one only experiences as they age, however, it can affect anyone no matter how old they are! Therapeutic exercise programs can reduce pain and improve physical function among individuals with hip and knee osteoarthritis.

Injury prevention with physical therapy

The nervous system may still send pain signals even after an injury has fully healed. In addition to providing pain relief for you, a physical therapist can also teach you about sensory re-education for chronic pain. Sensory re-education decreases sensitivity to the affected area, and desensitizes the nervous system.

Your physical therapist can also show you new ways to move in your everyday life to prevent re-injuring the same place in your body in the future, or receiving a new injury. For example, if you lift heavy objects often, you’re likely to strain muscles without realizing it until much later. Physical therapists can show you the correct ways to bend and lift without hurting yourself.

Contact our office today!

If you are struggling with pain that is affecting your daily life, it’s time to put your foot down. Enough is enough, you don’t have to struggle day in and day out with soreness, aches, and inflammation that keeps you from enjoying the things you love!

A licensed physical therapist can assess your condition, discover any underlying health issues you might have, pinpoint the source of your pain, and create a customized treatment plan specifically for your needs. Contact Next Level Physio today to learn more about our pain management and relief options; our physical therapists are ready to help!

Sources:

• https://www.webmd.com/pain-management/physical-therapy
• https://www.apta.org

The post You Can Find Pain Relief With Physical Therapy appeared first on Next Level Physio.

1. Walk Instead of Drive

Many people automatically get into their cars even for a brief trip to the mailbox or corner store. What if you spent an extra few minutes each day walking instead of driving? It might not sound like much of a workout, but walking increases the circulation, exercises your legs and feet, sheds excess pounds, keeps your joints limber and helps to release stress.

2. Get a Bicycle

If that trip to the corner store takes too much time on foot, maybe it’s time you remembered how to ride a bicycle. Cycling exercises different muscles than walking, making it a valuable complement to that discipline when you need to go a little farther and a little faster. It also provides you with a significant cardio workout.

3. Take Up a New Sport

Getting that extra activity doesn’t have to be a chore; it could just as easily take the form of new fun. Have you thought of taking up tennis, golf, surfing, swimming, running, or a team sport such as soccer or softball? These sports all offer different physical benefits, and they all get you up and moving.

4. Join a Yoga Class

Physical activity isn’t always a matter of running or jumping around at a frenetic pace. Yoga offers profound benefits to body and mind by releasing stress, stretching muscles, increasing your range of motion, and helping you master your breathing. A yoga class offers structured learning as well as a positive social environment.

5. Stand at Your Desk

Standing desks have become all the rage in workplaces, and for good reason. Standing at your desk instead of sitting can help prevent unwanted weight gain, regulate blood sugar levels after meals, ease back pain, elevate your mood and energy level, reduce your heart disease risk and add years to your life expectancy. You may even find that you get more work done!

6. Turn “Couch Potato Time” Into a Workout

There’s nothing wrong with spending some quality time watching your favorite TV shows or movies — but you don’t necessarily have to spend all those hours sprawled on your couch, motionless. Consider getting a stationary bike or treadmill that you can use while you’re catching up on your stories. You’ll have just as much fun, but you’ll be working out instead of sacking out.

7. Exercise With Your Dog

Have you ever marveled at the sheer energy and endurance displayed by your dog? Dogs love to walk, run, play catch and explore. Join in these activities, and you’ll find that your dog gives you one heck of a workout.

One Final Tip: Get Physical Therapy

Are there activities on this list that you’d love to try — if only your body would let you? Physical therapy could get you back in shape to get into better shape. Ask our physical therapist for a one-to-one consultation!

Source:

• https://www.choosemyplate.gov/resources/physical-activity-tips
• https://www.apta.org/PTinMotion/News/2018/11/13/HHSPAGuidelinesRevision/
• https://www.webmd.com/fitness-exercise/features/walk-more-drive-less#1
• https://www.healthline.com/nutrition/7-benefits-of-a-standing-desk#section8
• https://www.rydoze.com/biking-vs-walking/

The post Need More Physical Activity? Here’s How to Get It appeared first on Next Level Physio.