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Pelvic Health: Everything You Need to Know Dareen Alzoubi PT,DPT.

Shoulder injuries are common among people who perform upper body workouts. Here are some tips for preventing shoulder injuries during upper body workouts: Warm-up properly: Before starting your upper body workout, it's important to warm up your shoulders with some dynamic stretching exercises. This will help to increase blood flow to the muscles and reduce the risk of injury. Use proper form: It's important to use proper form during your upper body exercises. This means keeping your shoulders back and down, and avoiding excessive shoulder rotation or elevation. Avoid overloading the shoulders: Make sure to gradually increase the weight and intensity of your upper body exercises. Overloading the shoulders too quickly can lead to injury. Balance your workout: Make sure to balance your upper body workout by targeting all of the major muscle groups. This will help to prevent overuse injuries. Listen to your body: If you experience any pain or discomfort in your shoulders during your upper body workout, stop immediately and rest. Ignoring the pain can lead to more serious injuries. Incorporate shoulder-specific exercises: Incorporating exercises that specifically target the shoulders, such as shoulder press, lateral raises, and external rotations, can help to strengthen and stabilize the shoulder joint. Cool down properly: After your upper body workout, take the time to cool down with some static stretching exercises. This will help to reduce muscle soreness and prevent injury. Physical therapy can be an effective treatment option for shoulder injuries. A physical therapist can design a treatment plan tailored to the individual's specific injury and needs. Here are some ways physical therapy can help with shoulder injuries: Pain management: Physical therapists can use various techniques such as ice, heat, massage, and electrical stimulation to manage pain and inflammation in the shoulder joint. Range of motion exercises: Physical therapy can help to restore the range of motion in the shoulder joint through exercises such as stretching, mobilization, and joint manipulation. Strengthening exercises: Physical therapists can design exercises that target the muscles and tendons around the shoulder joint to help strengthen and stabilize the joint. This can help to prevent further injury and improve function. Postural correction: Poor posture can contribute to shoulder injuries. Physical therapists can help to correct posture and improve body mechanics to reduce the risk of future injury. Functional training: Physical therapy can help individuals to regain their ability to perform daily activities that require the use of the shoulder joint, such as lifting objects or reaching overhead. Education: Physical therapists can provide education on proper body mechanics, injury prevention strategies, and home exercises to help individuals take an active role in their recovery. Overall, physical therapy can help individuals with shoulder injuries to reduce pain, improve range of motion and strength, and regain function and mobility in the affected shoulder.

Muhammad Jasim PT, DPT, OCS, CSCS Tenosynovitis is a condition where the sheath that surrounds a tendon becomes inflamed. Physical therapy can be an effective treatment option for tenosynovitis, as it can help reduce pain, improve range of motion, and strengthen the affected muscles. Here are some physical therapy exercises that can help with tenosynovitis: Range of motion exercises: These exercises help to stretch and strengthen the muscles and tendons in the affected area. They can include simple movements like flexing and extending the wrist, or rotating the shoulder joint. Strengthening exercises: These exercises focus on strengthening the muscles around the affected area, which can help to reduce the strain on the tendons. For example, exercises that target the forearm muscles can be helpful for tenosynovitis of the wrist. Soft tissue mobilization: This technique involves the use of massage or other manual techniques to help release tension in the affected muscles and tendons. Ultrasound therapy: This treatment involves the use of sound waves to promote healing in the affected area. It can help to reduce pain and inflammation, and may also help to improve range of motion. It's important to note that the specific exercises and techniques used in physical therapy for tenosynovitis will depend on the location and severity of the condition, as well as individual factors such as age, overall health, and fitness level. Therefore, it's important to consult with a qualified physical therapist who can create a personalized treatment plan based on your specific needs

Muhammad Jasim PT, DPT, OCS, CSCS tar fasciitis is a common condition that causes heel pain, especially in the morning or after prolonged standing or walking. Physical therapy can be an effective treatment for plantar fasciitis. Here are some of the physical therapy interventions that can be used to treat plantar fasciitis: Stretching exercises: Tight calf muscles can contribute to plantar fasciitis. A physical therapist can teach you stretching exercises to help lengthen your calf muscles and reduce tension on your plantar fascia. Strengthening exercises: Weakness in the foot and ankle muscles can also contribute to plantar fasciitis. A physical therapist can teach you exercises to strengthen these muscles and improve your foot and ankle stability. Manual therapy: Soft tissue mobilization and massage can help reduce tension in the plantar fascia and surrounding muscles, which can help alleviate pain and improve mobility. Orthotics: A physical therapist can recommend appropriate footwear and orthotics to help support your feet and reduce stress on the plantar fascia. Taping and strapping: Taping or strapping can provide additional support to the foot and reduce stress on the plantar fascia. Education and self-management: A physical therapist can provide education on proper footwear, activity modification, and self-management strategies to help prevent recurrence of plantar fasciitis. It is important to consult with a licensed physical therapist who can develop an individualized treatment plan based on your specific needs and goals.

Sacroiliac joint dysfunction is a condition that occurs when there is a problem with the joint where the spine and the pelvis connect. It can cause lower back pain, hip pain, and difficulty walking or standing for long periods. Here are some treatment options for sacroiliac joint dysfunction: Physical therapy: A physical therapist can help with exercises that stretch and strengthen the muscles around the sacroiliac joint. Physical therapist can also help align the spine and reduce pressure on the sacroiliac joint. Here at Revive Rehab Services, our orthopedic certified physical therapist, can treat most of the common low back problems originating from sacroiliac joint successfully. Our therapist is rated very high by the patients with results within days. Medications: Over-the-counter pain relievers, such as acetaminophen or nonsteroidal anti-inflammatory drugs (NSAIDs), can help reduce pain and inflammation. Steroid injections: A doctor can inject a steroid medication directly into the sacroiliac joint to reduce inflammation and pain. Surgery: In severe cases, surgery may be necessary to stabilize the joint and reduce pain. It is important to consult with a healthcare professional to determine the best course of treatment for your specific situation.

Many people recovered from COVID quickly and fully. However, unfortunately, a few were unable to return to pre-COVID level of function even after 6 months. Terms like “long COVID” and “post-COVID syndrome (PCS)" are used for the cluster of signs and symptoms the patients experience in this condition. There are many indications for PCS: fatigue, muscle weakness and pain, joint pain, balance loss, shortness of breath, headaches, difficulty sleeping, anxiety, depression and difficulty concentrating to name a few. Outpatient physical therapy can treat some of the most common symptoms. Successful physical therapy relies on a comprehensive physical exam that identifies individual needs. After a properly conducted initial evaluation, a physical therapist and a patient can work together to create and implement a customized program that is specifically responsive to those needs. The evaluation process may also include identifying signs and symptoms that need to be further evaluated by a medical doctor or other types of healthcare providers.

In so many ways, our smartphones make elements of our lives easier and more convenient, putting the world at our fingertips at a moment’s notice. But as we turn to our phones more often to connect, learn about the world and simply occupy downtime these technological tools have a downside. As we spend time looking down at our phones, we’re often bending our heads forward, slouching and rolling our shoulders forward, sometimes for long periods of time. When repeated and sustained, this can lead to pain in the neck and shoulders as well as injury to the spine, which over time can cause permanent damage. According to recent studies, the average person in the U.S. spends 2.8 hours bent in what some have begun to refer to as “text neck” or “iPosture,” the slouched stance many take while staring at the tiny to mid-sized screens of smartphones and tablets. Though the average head weighs between 10 and 12 pounds, the effective stress put on our necks increases the more our heads tilt forward – from 27 pounds at a 15-degree tilt to 60 pounds with a 60-degree forward bend. “That’s excess strain about the cervical spine over hundreds of hours a year,” said Swan. “This can cause head pain, neck pain, pain in the arms, and even numbness. Such strain, numbness, and weakness can carry over into your everyday posture as you sit, stand, work and exercise. It can also lead to disc degeneration, herniation, osteoarthritis, and the rounding of the shoulders.” Swan says that those experiencing such pain and discomfort over a period of time should be evaluated by a licensed physical therapist. As specialists in strength and movement, a physical therapist can identify musculoskeletal weaknesses and work to help you achieve better balance and posture within your routine. In this spirit – and since smartphones and tablets won’t be going away anytime soon – Swan offers the following advice for preventing pain and injury when making use of such technologies: The eyes have it When looking at and using your smartphone, always hold it up to eye level. By preventing the need the tilt your head forward, you’re choosing not to put additional strain on the spine. Keep the chin in Jutting your chin out toward your phone, which is common when using such a device, you’re also adding strain to the neck and shoulders. So keep your chin up … and in. Stand a little help If you often use a larger tablet, laptop or hybrid of the two, don’t hold it up to eye level. Use a stand to do the lifting for you. To learn more about posture and to get an assessment of your own posture habits, contact your local physical therapist.

We typically wish for those we love to live their best, most healthful lives. That’s why it can be both frustrating and worrisome when a loved one slips onto a more sedentary lifestyle track – one that could be harmful to their long-term well-being. You want to help them recommit to exercise and fitness, but you’re not sure exactly how to do it both lovingly and effectively. It begins with simply starting a conversation. We all want our loved ones to be around forever, so from the start, they should know you’re coming from a good place. And, while health and exercise may be difficult topics to breach, the long-term benefits are worth the uncomfortable conversation. Such outward benefits, of course, include more energy, increased productivity, a more positive attitude and a better sense of well-being. Over the long term, regular exercise improves heart health, lowers blood pressure, helps manage weight, and reduces the risk of numerous ailments and diseases. Let them know you care about their long-term health and well-being, and that you’re there to support them any way you can. Such support can come in several ways. Try the following: Set an Example: Your concern will certainly carry more weight if you regularly exercise yourself. But beyond that, resolve to also set a new wellness goal or try a new activity. People are more likely to be active and try something new when someone close to them is doing the same. Do Activities Together: The buddy system works. Exercising and being active together will help you both be more motivated, more willing to try new things, and develop more consistency. Make It a Routine: Speaking of consistency, this should be part of any new effort to be more active. Creating a routine is one of the best ways to establish accountability with one another (i.e., a little positive peer pressure) and help ensure the effort is long-lasting. Give Healthful Gifts: This can be touchy. However, if you’re both truly on board with helping one another be more active, gifts like a yoga mat, a fitness tracker, a piece of exercise equipment, or a gift certificate to try a new class or activity should be appropriate. Just Be Supportive: Re-establishing new routines and habits is difficult, especially if your partner’s been in a rut for a long period of time. Simply offering support, encouragement, a kind word, a listening ear, or a compliment can go a long ways. Also, if you discover pain or physical limitations are keeping your loved one from exercising or living a more active life, have him or her see a physical therapist. Following an initial assessment, a physical therapist can uncover the cause of the limitation, then establish a personalized program for treating and/or overcoming the issue in order to help them reach their goals.

A new year offers the potential for new opportunities and experiences. For those who struggle with general and consistent anxiety, however, the prospect of the new year and the expectations that come with it can be tricky to maneuver. It’s with this in mind that our physical therapy team reminds you of one of the most natural and effective ways to ease anxiety symptoms any time of year is through regular exercise. Going for a walk, taking a bike ride, hitting the gym or signing up for an exercise class … they all can be powerfully effective tools for easing anxiety and its effects on your life and health. Anxiety Disorders According to the Anxiety and Depression Association of America (ADAA), an estimated one in five adults and one in three teens experience chronic anxiety disorder each year. This disorder is defined as anxiety that’s persistent, excessive and routinely triggered by situations that aren’t actually threats. Though it’s a psychological condition, anxiety can take a toll on one’s physical health. High stress and anxiety have been linked to higher blood pressure and a greater risk of heart disease and stroke. Also, those who have high levels of anxiety tend to be more sedentary and avoid challenging situations, which can also have long-term health consequences. So, how does exercise help ease anxiety? Here are four ways this happens: Your brain chemistry changes. When you exercise, your body releases chemicals, like dopamine and endorphins in the brain, which contribute toward making you feel calmer and happier. General tension diminishes. Whether working out, competing, playing or dancing, moving your body reduces general muscle tension in the body, decreasing your general feeling of anxiety. You get distracted. Exercising can have a distracting effect, diverting your mind from the things about which you are or have been anxious. It’s also been shown that exercising outdoors, in nature, can calm your mind. You give your brain a boost. Several studies have shown that regular exercise can maintain, and even improve, cognitive function in the brain. That means exercise can actually help you strengthen your ability to weather high-stress situations. On its own, exercise may not completely solve your anxiety issues. Those suffering from chronic anxiety should discuss options with their personal physician. When possible, though, studies show that regular exercise should be part of any natural, long-term treatment for anxiety. Sticking with an Exercise Program And, if you struggle to stick with a consistent exercise regimen? Don’t just join a gym. Experts agree you should find an activity or activities you enjoy. Recruit a friend or friends for some social support, and set a SMART goal – an acronym that describes a goal that’s Specific, Measurable, Attainable, Relevant and Time-based.” Also, visit a physical therapist if pain, discomfort, weaknesses or chronic conditions are keeping you from exercising safely and consistently. Following an initial assessment, a physical therapist can develop a personalized exercise program that best aligns with your individual circumstances and goals.

We often don’t consider the long-term impact that practicing the fine arts can have on the body. Yet, according to physical therapists, dancers, musicians, visual artists and even performing artists are not immune to experiencing pain and injury related to their crafts. Artists of all types express themselves in ways that require various levels of strength, flexibility, balance, precision and dexterity. Over time, this can have a real impact on their bodies, issues that may manifest as discomfort, pain, injury and movement limitations. With the most potential for stress on their bodies, dancers, of course, may experience some of the same types of injuries as jumping athletes. But, artists who practice other, lower-impact crafts are not immune from the long-term stress of practicing, creating and performing. Musicians, for example, often have to train their bodies to bend, reach and grip in incredibly tense and precise ways for long periods of time. Even visual artists may find themselves bent tightly over a piece over long stretches, which can lead to a number of potential musculoskeletal disorders. The following are some common issues that can develop within various populations of fine artists: Dancers Along with the potential for acute injuries, dancers of all types are prone to overuse injuries in the hips, knees, ankles and feet. Injuries like hip impingement, tendonitis in the hip flexor or Achilles tendon, runner’s knee (patellofemoral pain syndrome), stress fractures, and even the development of arthritis are common in dancers. Musicians Those who play string, percussion or wind instruments can, over the long term, also develop overuse and repetitive strain injuries (RSIs). RSIs are in pain the muscles, nerves and tendons caused by repetitive movements. Conditions such as tendonitis, bursitis, carpal tunnel syndrome and thoracic outlet syndrome can be painful. They can also affect a musician’s strength, endurance, and ability to properly grip their instrument. Visual Artists Visual artists such as painters and sculptors are also not immune to RPIs and overuse injuries (i.e., tendinitis, carpal tunnel, etc.). The focus and precision that goes into artists’ efforts can cause them to work for long periods of time without a break – sometimes in awkward positions and postures – adding tension and strain to the body. Performing Arts Covering a broad spectrum of people, from actors to stage and lighting designers, injury trends in the performing arts are more difficult to track. However, excelling in this field requires mental and physical endurance. Performing artists often work and practice long hours while wearing multiple hats, often crossing into other elements of fine arts such as dancing, music and visual arts. The need to create or perform artistically is so strong in some people, it can seem to rival their need to breathe. So, when pain, weakness or discomfort starts to affect your work, it’s important to get in to see a physical therapist early for an assessment and treatment, if required. Physical therapists can also identify the potential for painful conditions before they occur, providing clients with exercise and treatments for strengthening their bodies to avoid injury.

In an attempt to salvage supplies and resources during the COVID-19 (coronavirus) pandemic, many U.S. hospitals and medical institutions have opted to postpone elective surgeries. This includes non-emergency surgeries scheduled to relieve pain and repair injuries related to the musculoskeletal system – arthroscopy, ligament and tendon repairs, joint replacement surgeries, and so on. Despite these delays, those whose surgeries were delayed need not sit back and suffer. Physical therapy can be a proactive way to reduce pain while increasing mobility and function until surgeries can be rescheduled. The goal of physical therapy – whether it’s an in-persona appointment or a virtual “telehealth” visit – is to help people improve their quality of lives by optimizing movement and reducing pain naturally. In a lot of cases, physical therapists can help people avoid the need for surgery. But, even if surgery is in your future, PTs can help you live a more comfortable and active life as you’re waiting to reschedule your procedure. Prehabilitation Physical therapists can also help patients prepare themselves for surgery, strengthening their bodies so that they recover faster and without complication. Known as prehabilitation, or “prehab,” the goal is to prepare the body for both the surgery itself and the rehabilitation effort that follows. Prehabilitation is based on the simple philosophy that the stronger and more balanced your body and muscles are before orthopedic surgery, the stronger and better off you’ll be after. Multiple studies have shown this to be an effective strategy. A study published in the Journal of Bone & Joint Surgery, for example, found that taking part in a physical therapy program before joint replacement surgery – a prehabilitation program – can reduce the need for post-operative care by nearly 30 percent. The reason: when a person has reached the point where they need orthopedic surgery, their bodies have oftentimes become accustomed to compensating for pain and certain impairments. By seeing a physical therapist before surgery, she or he can address any bad movement habits, weaknesses or flexibility issues that can impede the rehab process post-surgery. Pre-Surgery Anxiety As surgeries are delayed, this can also lead to great patient anxiety. Working with a physical therapist during this period, however, can help reduce this anxiety while PTs better prepare patients for the mental strain of surgery and rehabilitation. Physical therapists pride themselves on being educators. For those preparing for surgery, this includes educating people about what to expect immediately after surgery and coach them on exercises they’ll need to know during the rehab process – all of which can ease anxiety. If your orthopedic surgery has been delayed due to COVID-19, and you wish to stay active and pain-free leading up to surgery, contact a physical therapist to schedule an initial assessment.

As millions transition into working from home to help thwart the spread of the coronavirus, maintaining both comfort and productivity has no doubt been an issue for many. While in-office workstations are often designed around ergonomic considerations and long-term trial and error, ensuring optimal comfort and health, home workspaces can often fall short in this regard. Home workspace safety and comfort, however, should remain top of mind. Self-Care & Injury Prevention While it sometimes feels we’re all sacrificing right now to survive the COVID-19 outbreak, that doesn’t mean we ignore self-care. This includes focusing on the hours you spend every day working from home, ensuring your workspace – whether at your kitchen table or at a desk in the corner of a spare bedroom – isn’t putting you at risk of pain or injury. According to the Occupational Safety and Health Administration (OSHA), injuries resulting from work-related musculoskeletal disorders (WMSD) due to poor workplace ergonomics account for 34 percent of all workday injuries and illnesses. Neck strains, pain in the shoulders or lower back, tendinitis, bursitis, carpal tunnel syndrome, and so on – injuries and ailments often associated with poor workplace ergonomics – can and should be prevented in the workplace, even when that workplace is in your home. Boost Productivity Sitting in fixed or constrained positions most of the day, often repeating movements with the arms, hands and wrists, can take a toll on your body, leaving you more vulnerable to injury to the muscles, tendons and nerves. In contrast, a comfortable workspace is great for productivity and morale. OSHA estimates that the implementation of proper office ergonomics can increase productivity by an average of 11 percent. So, whether your work-from-home stint ends in weeks or months, it’s important to consider workspace improvements with an eye toward longevity. This includes abiding by the following guidelines for creating a safe and comfortable workstation: • Set your desk, chair, keyboard and mouse in position so your hands, wrists and forearms rest in straight lines and run parallel to the floor. Use a wrist rest for your keyboard and mouse, if needed. Allow your upper-arms to hang normally from the side of your body, elbows bent at around 90 degrees. • Place your monitor at a height that keeps your head level (or bent forward slightly) and in line with the rest of your body. The top of your monitor should sit slightly below eye level and about an arm’s length away. • Ensure your chair offers proper lumbar support, allowing for a slight inner curve of the lower spine. • Keep your knees at about the same (or slightly lower) height as your hips, and make sure your feet can sit flatly on the floor. If they don’t fully reach the floor, bring in a footrest to support your feet. • Take frequent breaks from sitting. Take time to stand up and stretch for a minute or two every half-hour or so. And, if you can, take a walk over breaks or during lunch. If stiffness, soreness, numbness and pain persist, or you have a question about setting up a proper workspace in your home, contact your physical therapist to discuss options for an initial assessment.