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Life seems to be on stand still for the last two months. COVID-19 has affected every aspect of our lives and livelihoods. We, the people, have seen worse than this but nothing like this. The way the social distancing has made our social interaction so different, it is something no one has ever imagined. With this limited communication, we should not ignore our needs which may affect our quality of life in the long run. Though the face-to-face communication is limited in person but it is possible in virtual reality. Telehealth is the safest way we have to communicate our problems with healthcare providers. Problems such as chronic pain can lead to Urgent or Emergency visits if not treated promptly. Psychological and financial strains can add anxiety and fear of uncertain conditions and exacerbate these symptoms. Patients who were receiving Physical Therapy before pandemic have either postponed their appointments or opted for a better option of Telehealth to reduce the risk of infection. Telehealth has proven to be a win-win situation for the patients and population in general. Like many other medical services, one aspect of Physical Therapy requires touching and feeling while most of the session time involves history taking, visual inspection, education, demonstration, training and making patients independent with their daily living activities at home and at work. When a patient opts for telehealth, Physical Therapist can get medical history, history of injury, pain, accident, medical/surgical procedures, occupation, medications, and hobbies. Using telehealth, patients can have their ranges of motion measured, gait analyzed, posture checked, and body mechanics assessed. Since it is the patient’s own home or work environment, that is being evaluated, patients get a real time, habit changing advice from a professional without even leaving their homes. Photos or videos of therapist demonstrating exercises can be used by patients as many times as possible. Patient then can make their own videos for feedback or to get a consultation from Physical Therapist. Assessment, re-assessment and referral to another specialist when appropriate can be done without any issue. In fact, Telehealth makes the process faster and allows the patients to get timely care they deserve. There are many platforms such as facetime, doxy.me, zoom.us or phzio.com to help in this process. Try a free Telehealth consult with a qualified Physical Therapist. Conditions which can be managed through Telehealth are, Fall Risk Assessment Stroke Muscle strains and sprains Parkinson’s Disease Low back pain Neck pain Orthopedic disorders Neurological disorders Hand Therapy TMJ disorders Balance Testing & Scoring Vestibular Rehab Pain Reduction Gait Training Workers Compensation Post Surgical Rehab Joint Replacements Transfer Training Assistive Device Recommendations ADL training Women’s Health Telehealth will be covered by your insurance company the same as if you were in an outpatient clinic setting. Dr. Muhammad Jasim, DPT is a board certified Physical Therapist in orthopedic conditions and vestibular/balance problems. Dr. Mona Mehraj, DPT is an experienced Physical Therapist in treating Women’s health and lymphedema. For those of you with new injuries or pains that you may be ignoring, don’t wait. Try a telehealth physical therapy visit today. One of our telehealth patients recently commented, “Marvelous service. I am glad I went (Telehealth) to Revive Rehab Services for my painful arm and got great help.” Tips to make telehealth successful, Wear clothing that will expose your injured area. For example, if you have a knee injury, wear shorts or if you back or shoulder hurts, wear a bathing suit top (ladies). Set up your computer or mobile device in a well-lit room with plenty of space so you can lie down if need be for certain exercises. Have another person available at your residence during the session. If it is not possible then make sure you have provided information of your two emergency contacts. Have any exercise equipment that you own available, such as light weights, bands or massage balls. Write your questions and symptoms down before the visit to make better use of your time with the therapist. Please remember to be safe and follow social distancing. We are all in this together and we all will come out of it together. Call us at (484)891-0608 or schedule online your first virtual Physical Therapy visit today.

Warmer weather means lighter clothing all around, and footwear is no exception. But before you grab the flip-flops for summer outings and activities, physical therapists join other medical professionals in offering a word of caution: long-term flip-flop use can be bad for the feet, as well as other parts of your body. Why? Because not only do flip-flops offer little protection or support for your feet, but they also alter the way you walk – and not for the better. “We found that when people walk in flip-flops, they alter their gait, which can result in problems and pain from the foot up into the hips and lower back,” said Justin Shroyer, who was a doctoral student in biomechanics when he led an Auburn University research team in studying the effects of wearing flip-flops. “Variations like this at the foot can result in changes up the kinetic chain, which in this case can extend upward in the wearer’s body.” According to Shroyer’s research, which was reported in the American College of Sports Medicine, flip-flips change a person’s gait by forcing wearers to scrunch their toes up as they walk in order to hold on the footwear. In turn, flip-flops lead people to take shorter strides that turned wearers’ ankles inward, which can lead to plantar fasciitis and ankle pain. This, along with the chain-reaction affect up into a person’s musculoskeletal system, is relevant to everyone. It’s especially relevant, however, to those who are already predisposed to knee, hip and/or lower-back pain. “The feet are the foundation of your whole body. This is the base of the skeleton,” said Jackie Sutera, a New York podiatrist and a spokesperson for the American Podiatric Medical Association. “It’s a domino effect … the rest of your joints and bones have to compensate [with the lack of foot support].” All of this said, few suggest we fear the flip-flop. Rather, we simply must wear when appropriate and with caution. The following are a few suggestions for accomplishing this: Don’t live in your flip-flops In other words, flip-flops have a time and a place – in the shower, on the beach, the backyard, etc. But don’t wear your flip-flops during long walks, workouts, stop-and-go activities, or revert to them as your be-all summer footwear. Listen to your body Even if you’re being smart about your flip-flop use, continue to listen to your body. Discomfort or pain in your foot, ankles, knees, hips, and/or back can indicate that your gait and stance requires better support at its foundation: your feet. Be prepared with alternative summer footwear Complement your flip-flop wear with sandals that provide additional foot support and a strap across the back of the foot to better hold them on. Or, consider hybrid sneaker sandals if you plan to be more active. If you do find that you experience foot pain or ailments (which may be related to improper footwear) that makes walking, jogging or movement more difficult this summer, a licensed physical therapist can perform a thorough gait analysis and pain evaluation. Such efforts go far toward helping ensure the body’s foundation is always protected through the use of proper footwear.

Is running bad for your knees? Physical therapists say this is a common question among both avid runners and those who may start running for exercise or to participate in that first 5K. It’s a question that highlights a common concern about running – that it’s an activity that’s good for the heart but bad for the knees. For most people, though, the answer is a resounding no. The Evidence A majority of runners can rest assured there’s really little evidence that running, when done properly, damages the body or increases a person’s risk of developing arthritis in their knees. In fact, research has shown the opposite. According to an analysis of multiple studies, for example – findings that were published in the Journal of Orthopaedic & Sports Physical Therapy in 2017 – 10.2 percent of non-runners develop osteoarthritis in knees or hips, while these ailments develop in just 3.5 percent of recreational runners. Further research has revealed that when it comes to the risk of developing osteoarthritis, running takes a back seat to other, more worrisome factors like knee injury history, genetics, occupational exposure to risky movements, age, and obesity. Movement is Medicine This and other research simply support the much broader viewpoint that living a more sedentary lifestyle puts one at a much higher risk of chronic pain and conditions, like osteoarthritis, than living a more active life. In fact, a phrase used often by physical therapists – “movement is medicine” – most often holds true. Unless someone has other underlying conditions that make running difficult or which cause more wear and tear on the muscles and joints – such as bad form or overtraining – runners can rest assured that recreational running is safe on the knees and joints. What About Common Running Injuries? That’s certainly not to say runners are immune to pain and injury. Issues like runner’s knee, shin splints, Achilles and foot pain, and so on are experienced by thousands of runners every year. These conditions, however, are often due to issues such like bad running mechanics, muscle imbalances, improper footwear, overexertion, or not enough rest and recovery between workouts. Physical therapists regularly work with runners of all ages and levels to identify these underlying causes of pain and injury. Through professional running and movement assessments, as well as a physical examination of affected areas, PTs can pinpoint, then address, the true sources of the pain. They can can then ensure the safety and longevity of runners through one or a combination of strategies, like strength and flexibility exercises, the establishment of better running mechanics, new running shoes/insoles, or the development of a more individualized exercise regimen.

Despite being the largest and perhaps most complicated joints in our bodies, our knees are naturally docile. They’re easily influenced by what’s going on above and below them, in other words, not making many decisions on their own. That’s why when one experiences knee pain, the true causes of the joint’s wear and tear can almost always be traced up or down the leg – oftentimes in both directions. The Kinetic Chain Tight muscles, improper footwear, bad balance, the lack of strength in the hips … all of these issues that exist far from the knees can lead to an irregular compression in the knee joint, leading to pain and possible injury. The knees may get all the blame, but more often we should consider them as a canary in the coal mine when it comes to movement, strength and/or balance issues. Yes, wear and tear in the knees can also become its own issue over time, but it’s possible to slow this by identifying and addressing the real issues affecting the knees. Case in point, a study performed by the School of Health and Rehabilitation Sciences at Indiana University-Purdue University Indianapolis found that hip strength exercises performed by female runners vastly reduced the incidence of knee pain, or “runner’s knee.” Improved mechanics through increased hip strength was credited for the reduction in pain. Another study, this one published in the Annals of Internal Medicine, linked the growing incidence of knee pain in the U.S. (65 percent from 1971 to 2004) to the same steady rise in obesity. A Holistic Approach Studies like these simply support the general approach physical therapists take when treating knee pain as well as most other pain and injury issues: always take into consideration patients’ entire kinetic chain, from the feet up through their bodies. That’s why when someone walks through our doors of our clinic and says they’re experiencing knee pain, our physical therapy team doesn’t just look at their knees. We approach the issue globally. At our clinic, we evaluate everything from the feet up through the hips, otherwise we’ll likely miss the real cause of the patient’s issues. Such an evaluation should always include an analysis of movement, balance, flexibility and strength. Treatments for knee pain may include a mix of remedies that includes the use of proper footwear/orthotics, the establishment of a flexibility program, strength and balance exercise regimens, and perhaps even a plan to shed some excess body weight. Get Physical Therapy If you regularly experience knee pain while you’re going about life and doing the things you most enjoy, it’s always a good rule of thumb to get yourself evaluated by a physical therapist. Call us today to schedule an appointment. If your knee’s chirping, so to speak, that’s usually a good indication that something elsewhere in your body needs some attention.

As the school year gains momentum during the COVID crisis and more kids and families adjust to various levels of at-home learning, parents and instructors should not overlook what should be a standard facet of all children’s curriculum: physical activity. Kids need to be given time to move around, exercise and play, even as they adjust to a new structure and a new way of learning. This is critical not just for a student’s physical health, but to also ensure he or she is better able reach their academic potential. How does one affect the other? Studies show regular exercise can have a positive effect on young people’s concentration, development, self-esteem, and academic scores. It also helps them get a better night’s sleep and lowers their stress throughout the day. And, just like adults, kids need the chance to step away and unwind, especially during a time when they’re trying to adjust to something new and potentially stressful. Getting this time to burn off some energy will help improve their focus when it’s time to get back to lessons and learning. Of course, we’d be remiss if we didn’t also point out that encouraging regular activity also helps establish lifelong habits that can enrich a child or adolescent’s long-term health and physical development. School-aged kids and teens need at least 60 minutes of physical activity each day, according to the Centers for Disease Control and Prevention (CDC). To help ensure kids can reach this activity goal while also reaping the mental and academic benefits of exercise as they learn at home, we recommend the following to parents and guardians: Schedule It If your school doesn’t include physical activity as part of its daily remote-learning schedule, add it in yourself. Pick at least a couple of times each day when your student will get a chance to step away and be active. Just call it recess! Be consistent with times to make this a daily habit. And, if you have an indecisive child, be sure to include play or exercise suggestions that can guide them toward an activity. Take the Lead, Make It Fun If you’re home with your child or children (as a stay-at-home parent or as a remote worker), join them during their recess time. Make it a fun family time by playing outside, going for walks or bike rides, doing exercises in your living room, having a quick dance party, etc. This will do you some good, too. Encourage Micro-Breaks Along with regular “recess” activities, encourage your kids to stand up, stretch and move around for a minute or two every 30 to 60 minutes. Young bodies are resilient, but even kids can start to feel tightness, discomfort and pain when bending over laptops or tablets for long periods of time. Urge them to stand up, walk around, and do some shoulder rolls, neck rolls and back bends/twists. Don’t let them sit slouched over a desk without taking time to balance out the body. This is also a great time for them to hydrate and grab a healthy snack.

Whether you are suffering from back pain for few hours or for few years, your choice of Physical Therapy as an option for low back pain treatment is evidence based. You can fall into one of the three categories of treatment for low back pain. Repeated Movements Exercises: or more commonly known as McKenzie method of treatment. You perform repeated exercises either through flexion or extension based on the evaluation and whichever way you feel relief from back pain.Stabilization Exercises: If the deep abdominal muscles and back extensor muscles are not strong enough to provide stability during daily living activities such as transitioning from lying to sitting to standing, rolling in bed, pushing, pulling, lifting and carrying different objects, then spine can shift the load away from normal alignment which may lead to strains of muscles and thus low back pain. Stabilization exercises help to reduce these deviations of spine and maintain normal alignment during daily tasks.Mobilization/manipulation: This treatment involves moving spinal joints using pressure by therapist's hands or by using tools. Manipulation is a rapid movement through short end range while mobilizations are slower movement.Hybrid techniques: You may need a combination of techniques mentioned to manage low back pain. Most of the treatment plans include exercises even when low back pain is at high intensity.

November is a month when gratitude takes its place in the spotlight of American culture. Yet, with the challenges our country has faced this year, a popular notion as we approach the final weeks of 2020 is “let’s just get this year over with.” While this sentiment may seem understandable, our team would like to remind people that it’s possible to be thankful for, and even embrace, the challenges we experience in life. When we consider what we have to be grateful for this Thanksgiving season, in other words, let’s not overlook the ways challenges can have a positive effect on our lives. Yes, it’s been a tough year in many ways, but being able to express gratitude in the face of all these challenges isn’t just good for the soul. Research shows it’s also good for overall health. One study from 2012, for example, reported that grateful people generally experience fewer aches and pains and report feeling “healthier” than other groups. This is no surprise when you consider that, based on various research, grateful people exercise more, get better sleep, and follow up on regular health check-ups. From a psychological perspective, higher levels of gratitude increase happiness, reduce depression and aggression, and cultivate resilience in life. We could all use a little more positivity, whether we’re talking about 2020 or any other year. The key, even in the face of big challenges, is to actively identify and express gratitude in our day-to-day lives. How? Consider the following advice: Embrace Your Challenges: This is oftentimes easier said than done, especially during the fallout of a long-term global pandemic. Keep in mind, though, that when approached constructively, challenges often bring out our best selves. They make us stronger and more focused, confident and capable. Celebrate Minor Victories: You’ve heard the phrase, “Don’t let perfect be the enemy of good.” This simply means that victories regularly come in increments, and that small improvements are often worth celebrating. Keep this in mind as you work to achieve your goals (regardless of size) and as we continually strive for post-COVID normalcy. Acknowledge & Express Gratitude: Knowing you have a lot to be thankful for isn’t the same as regularly considering, jotting down and expressing your positive thoughts. Being grateful should be an active process. By forcing yourself to consider specific things you’re grateful for every day, you’ll train your mind to more naturally think in these terms. Expressing gratitude in overt (i.e., writing a thank-you letter) and creative ways can give this positivity an even bigger boost. Surround Yourself with Positivity: The levels of positivity in the company you keep can directly affect your ability to be feel gratitude. Being around positive people and those you love and respect can feel energizing and lead to greater levels of optimism in your life. Volunteer: As a way of giving back to others in your community, volunteering – especially during this era of the coronavirus and economic downturn – can make you feel more grateful about your own life. Studies have shown that helping others through volunteering can also increase our personal level of well-being. #massage #naturalhealingways

We all know that visiting your physician for an annual physical is critical in maintaining long-term health, just as dental exams twice each year helps ensure oral health throughout a lifetime. But what about annual check-ups with a physical therapist? According to physical therapists across the country, including those with the American Physical Therapy Association (APTA), annual physical therapy checkups provide the third critical (and often overlooked) piece in long-term health and preventative care. “The annual physical therapy checkup provides something that no other health provide checkup provides,” said physical therapist Lisa Culver, senior practice specialist with the APTA. “By using the movement system as the lens to look at how a person’s doing, we can play a part in disease prevention, help patients take better control of their health, and avoid or better manage a lot of chronic conditions.” This includes identifying weaknesses, limitations, defects and other factors affecting one’s musculoskeletal system – issues that could lead to discomfort, pain or injury. Based on the results of a physical therapy “checkup” examination, a physical therapist is able to provide clients with individualized treatments and/or programs meant to help prevent future, movement-limiting issues. “Too often, I hear older patients as, ‘Why didn’t someone tell me this earlier,’” wrote Carole B. Lewis in the Atlas of Science. Lewis works in the George Washington University’s College of Medicine, Department of Geriatrics. “Their forward head, their muscle weakness, ankle inflexibility or balance issues did not develop overnight.” “Annual physical therapy screens and exercise programs starting at age 50, or younger, could prevent injurious falls, reduce compression fractures and improve quality of life,” Lewis added. “Most people know that physical therapists are essential to rehabilitation after surgery or accidents, but too few realize that physical therapists are the key to optimal aging.” Physical therapists are highly-educated, licensed health care professionals who help patients reduce pain and improve or restore mobility. During a preventative checkup, a physical therapist will evaluate such things as movement/injury history, balance, aerobic capacity, functional strength, flexibility and quality of movement (i.e., gait, reach, bending, etc.). In addition, a physical therapist will work with each person to address any personal limitations, weaknesses, pain or other impairments that may be holding them back from reaching their lifestyle and movement goals. “Everyone, but especially middle-aged and older persons, will benefit significantly from annual screenings conducted by physical therapists … much like annual dental checkups,” Lewis said. Physical therapy exams and/or assessments should also be considered: Whenever one experiences pain, discomfort or strain when doing an activity they enjoy; Whenever one is considering a new fitness or training program, or starting a new sport; Following the completion of post-surgery rehab, when trying to resume normal activities; or After any surgery or condition that has led to bed rest. For more information about annual physical therapy checkups, contact your physical therapist with questions or to schedule an evaluation. #PTannual

Digging out boxes of holiday decorations, hauling packages to and from the car, hiding gifts away on the higher shelves at the back of your closet … the Holiday Season certainly requires its fair share of bending, lifting and reaching. This, coupled with the cooler weather, makes December the ideal time for a refresher on proper lifting methods. Back pain, after all, can put a real damper on the Holiday Season. As one of the most common conditions treated by physical therapists, back pain and injury will even about 80 percent of all Americans at some point in their lives, making it one of the top causes of disability in the U.S. Fortunately, it’s a condition that’s preventable, and one of the ways of doing this is to learn proper lifting techniques. But, preventing back pain isn’t the only concern when we talk about proper lifting. Using the proper techniques for lifting and carrying awkward and/or heavy objects is about minimizing strain on the entire body. The goal, in other words, is to put yourself in a position that allows the body’s musculoskeletal system to work as one cohesive unit, without putting too much strain on one area, such as the lower-back or shoulders. So without further ado, strongly consider the following tips for proper lifting during this Holiday Season … and throughout your lifetime: Warm Up: Don’t ever assume your body’s ready to lift heavy objects without first being thoroughly warmed up. Take the time to stretch you lower back as well as your legs and hips. Also, do a few jumping jacks to get the blood flowing to the muscles in your body. Get Close Avoid reaching for a heavy or moderate-sized load. Get up nice and close to the box or object to minimize the force (in the arms, shoulders and back) needed to lift, and always hold it close to your body. Bend & Lift with the Knees We’ve all heard this before, and it’s true. But in doing so, keep your back straight and your body upright as you lower yourself to the object in question, then use your legs to rise back up. Get a Grip This seems to go without saying, but if you can’t get a strong, comfortable grip on the object in front of you – even if you know you can carry the weight – don’t try to be a hero. Find someone to help you or an alternative way of getting the object from A to B, such as a hand cart or dolly. Reverse the Steps When you get to where you’re going, set the item down just as you picked it up – but in reverse. Keep it close to the body, lower with the legs and move slowly and deliberately. You can just as easily injure yourself setting objects down as you can picking them up. In addition, keep from twisting or reaching while lifting and/or carrying a load. Don’t rush through the process of lifting, and if you’re tired, put the work off until later And finally, if you do feel pain during or after lifting, or you have an injury or condition you feel is holding you back from moving properly, visit a physical therapist for a full assessment prior to trying any sort of heavy or awkward lifting. #health #massa