Stress: Physical Symptoms and Solutions

Stress. Six little letters is all it takes to make a word so full of meaning that few of us really know how to get to the bottom of it. Stress: is it that feeling you get when a deadline is looming, or is it what we feel when the chicken roast burns, the movie didn’t record, or we forgot to pick our mother-in-law up from the airport? Possibly, but could it be that it’s more than that? What if you haven’t been able to pay your mortgage for a few months, if a family member has been diagnosed with an illness, or if you simply can’t keep up with the pace at work? What if you don’t know how to cope anymore? Stress is all this and, perhaps, a whole lot more. In this blog, we’re talking about all things stress-related: what it is, what it can be, how it ultimately affects not only your mental health, but your physical health as well, and, finally, what you can do about it. Keep reading, because even if you think you don’t have stress, that ache in your lower back might very well be saying something completely different.  

Stress takes a toll on us emotionally; it can lead to depression, anxiety disorders, mood-swings, and various other psychological troubles if left untreated. In fact, the emotional effects of stress are so vast that they need an entire blog post of their own. For that reason, this month’s post will focus on the physical effects of stress rather than its mental counterpart.

For the most part, people assume that stress is relegated to the mind: a large amount of stress results in mental strain. Of course, this is true. But the effects of stress are even further reaching than that. Demanding, prolonged, adverse situations cause individuals to experience stress, that is, strain placed on the mind, heart, and body. As the mind becomes increasingly agitated and anxious, the body responds in like. Muscles begin to tense up, posture suffers, sleep is hard to come by, and the overall function of the body declines. 

It’s important to note that a knee-injury, for example, doesn’t mean you’re necessarily stressed. Nor does backache or headaches. In fact, stress is notorious for affecting a vast majority of areas around your body, rather than one single one. In other words, stress causes a cumulative worsening of symptoms throughout the entire body. Suffering from stress may cause a few, or all, of the following:

  • Back tension.
  • Headaches/Neck pain.
  • Jaw pain.
  • Insomnia. 
  • Back pain from tossing/turning.
  • Slouching from fatigue. 

Of course, as one experiences fatigue, so too the stress mounts, thereby worsening the intensity of an already vicious circle. It is not an understatement to say that “stress kills”, as a prolonged period of stress can lead not only to a mental breakdown, but to the deterioration of one’s physical body, so much so that mobility and comfort may be lost. Once again, this will further increase stress. 

It’s obvious, then, that recognizing the ways in which stress is entering your life and manifesting in your body is absolutely imperative. If stressed is picked-up on early, then the effects can be safely and permanently mitigated: this will ensure that you remain mobile, pain-free, and a lot happier than if you were living with that stress on a daily basis. A stress-free life is interconnected with health, mental peace, and a pain-free life. De-stressing is perhaps the most important thing you can do, right now.

So, stress is dangerous, yes, but it is possible to cope with it in healthy, sustainable ways. It’s not only possible, though, it’s an absolute necessity. Allowing stress to build is perhaps one of the leading causes of serious injury, both mentally and physically. We really don’t want you to get to that point. So, why not try the following activities in order to cope with any possible stress you’re under:

Breathing Techniques

Readjusting your breathing in order to allow more oxygen to enter your bloodstream is vital in balancing out the stress in your life. By practicing tried-and-tested breathing techniques, stress will not be given the opportunity to wreak havoc on either your physical or mental self.

Essential Oils

There’s one very good reason essential oils have been around for thousands of years… they work! Some essential oils are able to induce relaxation, and thus using them in your bath, in lotions, in burners, or even just as something to sniff on occasion, is a really useful way of inviting a sense of calm into your life. Remember, as the mind unwinds, so too your body will be open to healing. 

Heat/Ice

The physical effects of stress need to be tackled, too. As stress builds, so too the body may shut down. Remember, therefore, to pay attention to areas of the body that feel less mobile or painful than before. Apply heat or ice to these areas in order to alleviate the discomfort. Thereafter, seek proper treatment from a physical therapist. 

Physical Therapy

Prolonged periods of stress can oftentimes cause physical pain.  Backache, headaches, and neck pain should never be ignored: visit a hands-on physical therapist for the best, safest, most effective way of both treating the physical pain and for tips on how to prevent its resurgence. A physical therapist will not only diagnose the root-cause of the problem and eradicate the pain, but will give you tailor-made exercises so that you can continue your pain-free life outside of the clinic. Once you treat the pain, the mental healing can begin.

At the end of the day, stress is truly detrimental to one’s heath, physical well-being, and state of mind. It can rob us of our joy, hobbies, family-time, and active lifestyles. Listen to your body and make time to de-stress. Knowing if you’re stressed it absolutely essential in staving off physical pain and mental anguish. If you’re unsure why you’re in pain, you’re worried about your physical health, or you just need some advice about stress-related injuries, then we invite you to contact us, today. No one should live with stress or stress-related pain: let us help you, right now.

Improving Posture with Daily Habits

Have you ever wondered why your neck always hurts? What about why there is that nagging discomfort in your upper and lower back? How about the nagging pain in your shoulders, hips, or even feet? Well, all of those aches and pains could be down to one very important aspect of your life: your posture. Yes, that’s right. For those of you who have never considered your posture important, or who haven’t really given the way you sit, stand, or walk much thought, we’re giving you some advice: it’s time to take notice. Your posture affects almost everything about your body, from muscle health through to bone structure and overall mobility. It’s no wonder, then, that today’s blog is all about posture. So, get ready, sit up straight, and start diving into why your posture matters. 

Having a good posture is important for more than self-confidence. Sure, it’s great to enter a room like Patrick Swayze in Dirty Dancing, but walking balanced and upright means a lot more. For one thing, a good posture directly affects the health and suppleness of our muscles. Practicing good posture ensures that our muscles remain strong and mobile, thereby allowing them to offer much-needed support to our skeletal structure.  Back, neck, and hip pain is often result of uneven, unbalanced posture. Why? Because the muscles in those areas are not strong, supple, or mobile enough to step-up to the plate. They can only function correctly if good posture is enforced. 

We can picture you adjusting yourself in your seat, now. And that’s good! Far too many of us forget that the small, daily habits we have actually effect our posture the most. From sitting incorrectly in a desk chair, through to carrying uneven amounts of weight and overcompensating on one side when driving, we’re all guilty of practicing bad posture throughout the day. The good news is, though, we now know there is room for improvement! 

First things first, though: how do we know if our posture is off? Well, the key to knowing if your posture isn’t quite right is to listen to your body. Pay close attention to the little things you do. For example, do you always carry your bag on one side of your body and then lead away from the weight in order to balance? If so, you’re practicing incorrect posture: your spine curves unnaturally in order to accommodate the uneven weight. Another example is this: when you drive, do you lean your elbow into the driver’s door? If so, your spine is once again curving unnaturally. How about when you walk? Do you lean very far forward or do you tend to curve your lower back/coccyx out? If so, your walk is off and your incorrect posture could cause back pain down the road. All three of these examples are just a tiny few compared to the various ways in which incorrect posture can rear its ugly head in your daily activities. For this reason, it’s extremely important to be aware and to get the right advice immediately.   

Always remind yourself of your posture and, where applicable, aim to improve it. For example, you could start sleeping with a pillow between your legs so as to align your spine. You could also start sitting upright in your chair at work, lift the height of your computer monitor, and refrain from using laptops where possible. Remember to get up regularly and go for a walk, too! Furthermore, when you’re standing, make sure you’re upright with your spine aligned. Ensure that your shoulders aren’t hunched and that your weight is spread evenly across your legs. The same advice is true for when you walk: distribute weight evenly and ensure that your spine is always supported. Be sure to wear appropriate footwear, too, as your shoes can directly affect your posture and, therefore, your health. 

Having said all that, we also know that it can be tricky to self-diagnose potential posture issues. Oftentimes, habits are formed over years and years, and that’s exactly why breaking them, or even recognizing their damaging effects, can be very difficult. However, if you’re serious about tackling your posture – whether to ensure prolonged health and a pain free life, or to eradicate existing pain – it’s imperative that you see a physical therapist. Professional, hands-on physical therapy is the safest, most effective way of tackling posture-related issues. Not only will a physical therapist diagnose and treat the root cause of the problem, thereby eradicating the pain, but he/she will also give you tailor-made exercises and invaluable advice in order to equip you with the tools to maintain a pain-free life filled with great posture!  

At the end of the day, just as a lifetime of bad habits can lead to injury, so too can the practice of correct, targeted habits improve your posture and thereby undo the damage. Rome wasn’t built in a day, and the improvement of your posture doesn’t hinge on a large, extreme gesture: it takes the accumulative effects of daily, conscious changes to alter bad posture. Listen to your body and make the changes needed to move forward into a pain-free, long, mobile life. 

We understand that bad posture has the potential to hinder mobility and active lifestyles. We also know that it may well lead to serious injury or prolonged suffering… and we really don’t want that for you. If you’re not sure whether you have bad posture and you just want some answers in order to avoid negative repercussions, or whether you’re suffering from pain related to bad posture, then we invite you to contact one of our friendly, knowledgeable physical therapists today. Make the change needed to create positive habits that will last a lifetime. Good posture paves the way for a healthful, pain-free life, and we cannot wait to give you the foundation you need to start implementing them correctly and safely. Call us today – we look forward to hearing from you!

Are you thinking of getting knee or hip replacement surgery? Ask yourself these three questions first!

So, you’re thinking about knee or hip replacement surgery… it’s a big decision. Alongside getting a mortgage, starting a family, and walking your children down the aisle, major surgery is one of the biggest decisions you’ll make in your lifetime. And yet… have you thought about it much? Have you thought about what surgery will mean for you in the future, for your family, or for your mobility? There’s a lot at stake. It takes careful consideration, and oftentimes you’ll need to ask yourself some hard hitting questions. We know it isn’t easy, and it can feel as though you just don’t know where to start. But, don’ worry, we’re here to help. Keep reading to see three of the most important questions you need to ask yourself before undergoing knee or hip replacement surgery.

Have you tried more conservative methods other than surgery? 

Sometimes it feels as though knee or hip surgery is the only option, and more often than not this feeling is a result of months or years of accumulated, constant pain. You just want to make it disappear, right? Well, the thing is, you have to ask yourself if you’ve tried every possible alternative before going under the scalpel,  as hard as that may be right now. Why? Well, surgery can be life altering in many different ways and, sadly, it may not even solve the problem in the end. So, ask yourself, have you tried more conservative methods? What about physical therapy? 

Physical therapy is the most effective and safest way of treating knee and hip pain without undergoing surgery. Why? Well, it’s not invasive in the least and it actually treats the root cause of the problem. In other words, physical therapy doesn’t just treat the pain, it treats the actual issue in order to facilitate permanent health and wellbeing. Surgery just cannot do this. Doesn’t that sound so much better than painkillers and a scar?

Have you been told knee or hip replacement surgery is your only option… by your surgeon?

Sadly, all too many knee and hip replacement surgeries are undertaken at the behest of a single person… usually the surgeon. Though shocking, this is more common than you think, as most surgeries are never queried for a second opinion or an alternative treatment. Again, this is largely due to accumulated pain and frustration on the part of the patient – all he/she wants is for the pain to disappear.  

Yet, it is absolutely vital that each suggestion for a surgery is followed up by a second opinion. Why? Well, because hip or knee surgery is a life-altering decision and shouldn’t be taken lightly.  The best authority to offer you an unbiased, professional one is a physical therapist. Physical therapists aim to treat the root cause of the problem so that you do not have to live in pain – his/her opinion will always follow an in-depth consultation and diagnosis, and will always have your best interests at heart. You will get the answers you need in order to make an informed decision about your surgery.  If you could be treated without the trauma of surgery, wouldn’t you want to know if that’s an option?

Is surgery really your last hope, or is a nonsurgical option still on the table?

Surgery should always be your absolute last option – there is no going back from the operating table, and anything changed, altered, or hurt during your surgery cannot be undone. That’s why it’s imperative that you take every precaution to avoid undergoing the knife. 

Physical therapy can put your mind at ease about your decision, as qualified, professional physical therapists will be able to fully comprehend your issue. If physical therapy can treat the cause, eradicate the pain, and get you back to living the pain free life you deserve to live, isn’t it worth a try? A life without painkillers, daily debilitating pain, post-surgical trauma, and the possibility of re-occurring issues down the line truly is a possibility for you – don’t give up, physical therapy really can help you. 

Too many people think of physical therapy as the ‘after care’ for surgery. Most individuals think of physical therapists as those who teach patients how to regain mobility after undergoing invasive operations. While this may be the truth in part, physical therapy is a lot more involved than the last phase of a surgical cycle. 

In fact, physical therapy is much more interested in keeping you away from the operating table. In other words, physical therapy is much more about preventative medicine than anything else. If you are able to increase your mobility now, to treat the root cause of the problem now, to achieve a pain free life now… wouldn’t that be amazing? And that’s exactly what physical therapy does. Yes, physical therapy helps individuals recover from surgery, but the most incredible thing about physical therapy is that is can help keep those individuals out of the hospital theatre in the first place! 

If you’re reading this and thinking… “Why haven’t I tried physical therapy yet?”, then I hope you are now considering reaching out. There is absolutely nothing to lose… while there is everything to gain. For treatment that finds and treats the root cause of your problem, that offers professional, hands-on advice and care, for an ongoing program of stretches and exercise that helps you maintain a pain free life at home, and for access to a more mobile, energetic, and pain free life, physical therapy is the answer. 

Ask yourself the above questions, be honest, and then come back to a space where surgery is the last option. Don’t make a decision you’ll regret – reach out now and chat to one of our hands on, professional, friendly physical therapists in order to start getting the answers you need and deserve in order to live the life you’ve been dreaming of.

Stability: A Balancing Act

Winter is here! Most of us have stocked up on firewood, cocoa, marshmallows, and blankets as we lay in wait for all the cold weather. We’ve even turned up the heating and removed grandma’s special knitted socks from storage. And yet, winter doesn’t just mean hot drinks and snuggles, does it? It also means fun!  Many of us have also reached for our ice-skates, ski’s, or snowboards as the great freeze approaches. Hooray! And because of this, we thought this would be a perfect to time to talk about a really important topic: balance. Yes, that’s right, you can’t ice-skate, ski, or even toboggan without balance, but more than that, walking correctly, stabilizing your body, or keeping your skeletal and muscular health in check without having the correct balance can be… uh hum… a bit of a tightrope act. Don’t worry, we’ve got you covered. In this post we talk all things balance, from why you need it, to what happens when you don’t have it, all the way through to how you can improve it. So, let’s get some stability on the subject, shall we?

You might be thinking, “Well, hey, my balance is pretty good – I don’t fall off of my bicycle and I can still stand on one leg if I concentrate hard enough”. And that’s all pretty great, except that’s not really the type of balance that matters. Of course, we encourage cycling and circus acts, but what we’re really worried about is the overall balance of weight distribution as you go about your daily activities. Most falls and their ensuing back, hip, neck, and ankle problems are as a result of a misstep or an inability to balance weight and muscle function correctly. Balance is more than just a fleeting moment of stability on a bicycle: it’s the continual stability of your body in its entirety so as to preserve health and wellbeing. 

Let’s make that a little clearer: balance is part of absolutely everything we do whether we are conscious of it or not. The way we walk, listen, and move are all part-and-parcel of the way we are able to balance weight. Mobility depends on our ability to balance muscles correctly; spine health is dependent on an even weight distribution throughout the body during movement and periods of rest; joint health is keenly affected by how well we are able to balance during activity. If we do not have good balance, then we are likely to injure ourselves in the long run – having great balance is a bit like enjoying superior tires on your car: if one or two are low, your wheel alignment changes and your car’s overall functionality suffers.   

Here are just a few benefits of excellent balance:

  • Increased muscle strength.
  • Increased co-ordination and reaction time.
  • Strong, effective posture. 
  • Increased skeletal strength.
  • Increased joint mobility.
  • Increased flexibility.

Ultimately, good balance is directly linked to health and quality of life. That’s great news, right? Absolutely! If, that is, you maintain stability. What happens, then, if you don’t keep an eye on your balance? As you age, your ability to balance decreases and, thus, your health follows suit in various ways. As balance ability declines, so too does the health of your muscles, bones, and general wellbeing. Falls, hip problems, back pain, neck pain, shoulder pain, and even headaches are sure to follow. One of the leading causes of serious injury and/or death are falls… unfortunately, most of them are as a result of impaired balance. Luckily, flawed balance doesn’t rear its ugly head overnight: there are warning signs you can look out for. Here they are:

  1. Vertigo

Feeling as though the world is spinning – much like you did on the playground as a kid – is a sure sign that something may not be right with your balance. For some of you reading this, this feeling may be more severe than for others: many people become used to the spinning sensation and are unaware that they are off balance, thereby overcompensating on one side of the body and, as a result, increasing the problem and ensuring injury. 

  1. Muscle Pains on One Side of the Body

Because a destabilized body is in a state of unbalance, muscles and joints try to rectify the imbalance by overcompensating on one side. When this happens, muscles strain to one side thereby both increasing the unbalanced posture and, ultimately, increasing the chance of injury. Don’t ignore a nagging pain on one side of the body, as it may very well be causing an imbalance in weight distribution.

  1. Blurred Vision

Oftentimes imbalanced bodies give way to various other issues, from disorientation through to blurred vision. Prolonged periods of muscle overcompensation can cause fatigue and mental distress and can, in severe cases, lead to blurred vision.

If the above seems all too close to home, don’t fear – we’re here to help. Take a look at some tips for how to get back on – and stay on – your feet in order to be a more stable, healthier you:

  1. Yoga and Pilates

Doing activities focused on core strength, muscle flexibility, and overall mobility is essential in maintaining a good balance. Yoga and Pilates offer incredible benefits, here. 

  1. Daily Stretching

Always stretch, as this gives your muscles flexibility and mobility and, essentially, helps correct overcompensation if done correctly.

  1. Physical Therapy

Physical therapy is the single most effective way of correcting balance issues: from improving posture, to increasing strength and mobility, physical therapy does it all. A professional, hands-on physical therapist will not only diagnose and treat the root cause of your balance problem, but will provide you with the tools to maintain great balance and posture outside of the clinic. In effect, physical therapy offers you the opportunity to ensure excellent balance and to continually live a pain-free, injury-free life. Avoid life-threatening falls by calling one of our dedicated physical therapists, right now. Balancing is, well, a balancing act. With the help of physical therapy you’ll be well on your way to being a stable, balanced, healthier person. 

A strong, balanced, body is essential this winter: don’t let poor balance stop you from heading out there. Give us a call today and find out how we can help you get back to being strong and stable on your feet. One of our dedicated, professional physical therapists can’t wait to chat. Pull on your ice-skates, jump on your ski’s, and let’s get ready for an icy, balanced, injury-free winter!

Am I Injured? The Confusing Truth About Pain.

Most of us like to think we know ourselves fairly well – we know we’re happy when the sun is shining, when we drink a good cup of coffee, or when we spend time with our loved ones. On the other hand, we also know when we’re sad: we may have lost our favorite sneakers, hit a pothole, or experienced emotional trauma. All of that seems, in many ways, quite clear to us. But when it comes to physical injuries things can get a bit confusing. How do we know of we have neck pain, shoulder, or back pain? How do we know if our knees, hips, or lower backs are giving us problems? How can we differentiate between different types of pain? It often seems as if it’s harder to self-diagnose physical pain than it is to pinpoint heartache or joy. And yet, knowing why you’re in pain is actually the most invaluable knowledge there is for treating the root cause of the problem and, therefore, eradicating the pain itself. In this post, then, we’re talking about how injuries can be confusing, how we can tell if we’re really injured – and where we’re injured – and how we can clear it all up once and for all! Let’s jump straight in. 

As we said, getting to the bottom of your pain is key in relieving it – treating your elbow, for example, may do no good if it is actually your wrist giving you the trouble. And just to make things even more confusing, your pain might not even point to an injury in the first place! That’s right! Oftentimes, we may experience pain that is fleeting and that disappears on its own. Therefore, understanding the difference between a once-off pain and a chronic, debilitating type of pain is absolutely crucial. Why? Well, if you don’t attention to the pain and it actually points to an injury, then you might end up exacerbating the pain, and damage, even more. Ultimately, we need to find out if the reason for pain is a fleeting injury or not. After this, it’s time to treat it appropriately. Let’s start with the first point: knowing the difference between injury and temporary pain. 

When it comes to pain, listening to your body is the first port of call. Your body is a sophisticated organism – its ability to signal injury in the form or discomfort and pain cannot be underestimated. Sensation is like your body’s language, and pain, therefore, is like a warning which signals a problem. If we listen carefully enough, our bodies will inform us of our ailments. So, when it comes to knowing if we’re injured or not, we have to listen. Look out for any signs of injury: swelling, discoloration, temperature spikes – trouble walking, placing pressure on the area, or sensitivity to touch are all indicators that something is wrong. A tip for you: if you suspect that you’ve been injured, apply heat/ice immediately. More often than not, inflammation accompanies pain – heat and ice are able to alleviate the discomfort and swelling.  Be sure to be smart, though: if you feel pain for long durations of time, something is definitely wrong. Don’t make the mistake of believing your pain will disappear on its own; listen to your body and make a decision to get the right kind of help. 

Once you’ve listened to your body and have understood that you’re injured, it’s time to figure out exactly what type of injury you’ve sustained. Establishing if you’ve pulled, strained, or torn a muscle can, at times, be as difficult as solving a Rubix cube… it can be incredibly challenging. One way to get to the bottom of it all is to analyze the types of activities you’ve done – Crossfit can give rise to different injuries than Yoga may, for example. This is, however, an inexact science, as injuries vary wildly at times. It is one way of trying to pin-point your injury, though. At the end of the day, however, it’s always best to see a professional physical therapist in order to establish the exact cause and forthcoming treatment needed. 

Visiting a professional, hands-on physical therapist is by far the safest, fastest, and most effective way of both diagnosing and treating the root cause of your pain. Not only will a physical therapist relieve the discomfort, but will give you the tools to maintain a pain-free life. Tailor-made exercises will accompany treatment that will hone in on your specific injury – all this means that the confusion you’ve experienced is eliminated and that you’re able to get back to the activities you love. 

At the end of the day, understanding injuries and pain can be tricky. It may seem impossible to identify either the cause of the pain or its location, but one thing is certain: it cannot be ignored. Listen to your body and make a decision to get the help you need. Take action. Analyze your activities, stop doing those that you think may be detrimental, and get professional help. 

If you’re unsure of why you’re in pain, where you’re in pain, or if even if you’ve injured yourself during an activity you love, then we invite you to contact us today. We’re here to help you, and one of our dedicated, professional physical therapists are here to answer any and all questions you might have. Don’t live with the uncertainty of confusing pain any longer – get the answers you need and let us help you get back to the life you deserve: one that is pain-free and mobile. We look forward to chatting and helping you on your path back to health and mobility.