Why PT Hasn’t Worked for You Yet

Are you dealing with pain and haven’t been able to solve it yet? Have you tried everything from massage all the way through to injections and pain killers? What about physical therapy? Have you been to a clinic only to find that it didn’t help and that you really didn’t improve as much as you would have liked? Well, the thing is – you’re not alone. Some people spend months, if not years, looking for a way to solve their pain, and many of them have actually been to see a physical therapist only to be disappointed. As the title above suggests, we’re diving into why your previous physical therapy may not have worked. Before I get to the nitty gritty of this post, though, I’m going to ask you a few questions: 

  • When you have a toothache, do you stop going to the dentist if the first time didn’t work?
  • If you eat a bad slice of cake, do you give up eating cake altogether?
  • If your car breaks down and the mechanic couldn’t fix it immediately, do you accept that you’ll have to travel by horse for the rest of your life?

I bet you don’t, no. Life isn’t without its ups and downs, and no form of treatment is a silver bullet, certainly not the first time around. It takes a unique combination of willpower, commitment, expertise, and after care to really rid you of your pain for good. If you haven’t got the perfect ratio, then it may not work out precisely how you would have liked. That aside, you definitely don’t give up. Why? Because you deserve a better life, one that is pain free and full of vitality, mobility, and independence. And the truth remains: physical therapy is simply your best, safest bet. 

Now, let’s take a closer look at why your previous physical therapy treatment may not have worked so that you have the knowledge to rethink your decisions.

No Clear Diagnosis was Come By and No Root Cause was Found

I say this every day, and I will gladly say it again right now, finding the root cause to the problem is the single most effective way – if not the only way – of getting rid of the pain. If your previous physical therapist failed to find, diagnose, and treat the root cause of your problem, then the likelihood of you being pain free is very slim indeed. He/she may not have been as skilled as a different physical therapist, or he/she may have gotten it wrong – it happens, people are simply trying their best. I wouldn’t let this stop me from trying again, though – physical therapy can help you and, I promise, it’s the most effective way of finding and treating your root cause for a jump-start to a permanently pain-free life. 

There was Simply no Plan

If you were planning a trip to Europe, you would consult a few guide books, check out a few different websites, and maybe ask around for tips and advice about the best hotels and beaches, right? I think so. Travelling – successful travelling – takes some plan, some idea of what you’re doing, where you’re staying, and of course, how to get back home! So, why would you look at your pain differently? It’s essential that any treatment has a plan. Perhaps your previous physical therapist didn’t outline a plan, wasn’t communicative about what you personally need, and didn’t give you the information you needed to help you succeed on your own. Any successful physical therapy treatment will always have a plan tailored to you, will execute it for the time needed, and will always be relatable and clear. 

Your Physical Therapist Didn’t Listen to You

It may be that your previous physical therapist didn’t listen to you or your story. Physical therapy is about looking at the person as a whole – previous injuries, surrounding muscles, tissues and joints, gait, movements, etc. Not taking everything into account could lead to a misdiagnosis and the root cause being evaded. It’s extremely important that you find a physical therapist who listens to what your problem is, examines you as a whole, and makes sure to give you enough time to understand and treat the root cause accordingly. 

Less is More: Too Much Too Soon

Physical therapists always give their patients the tools to execute proper exercises at home so that the patients can keep the progress going outside of the clinic – well, the good ones do. If your previous physical therapist did do this, it may be that the program was too intensive, too quickly. Doing too much, too soon, especially during the treatment can end up exerting muscles before they’re strong enough to take the pressure, thereby causing a recurrence of pain. Always make sure that you’re able to handle the exercises and that your physical therapist keeps a close eye on your progress, adjusts your goals accordingly, and listens to your comments throughout the course of treatment. 

You see, physical therapy offers you the best of both worlds: a pain free life and a safe, effective form of treatment to achieve it. If you’ve been given treatment but haven’t experienced the relief you hoped, then it may be due to the above reasons. Physical therapy isn’t a ‘one size fits all’ treatment: each person is unique and should, therefore, be treated as such. It is essential that you find a physical therapist who is professional, hands-on, and dedicated in order to ensure that your journey to a pain free life is one that is permanent and enjoyable. 

For this reason, we invite you contact us for a totally complimentary, risk free “Discovery Visit”. During this visit we will assess your situation, find the root cause of your pain, talk you through your personal treatment plan, and immediately start easing your discomfort. There is no obligation and you have nothing to lose – call us today to book your visit, Simply dial (205) 202-0874, right now.

We wish you the very best in health. Don’t give up on physical therapy: at the end of the day it is the one form of treatment that guarantees a life free of pain, all without surgery, tablets, injections, or any other invasive procedures. So, take another look and get back to living the life you deserve. 

Nutrition and Inflammation: The Do’s and Don’ts of a Healthy, Active Lifestyle

Have you ever woken up to a headache, pain, and a thirst you can’t seem to slake? Nope, I’m not really talking about the after effects of a big night out… I’m referring more to the effects felt after a big take out! All too often, people underestimate the extraordinary power of food when it comes to their health, fitness, and general wellbeing. If you think pain and nutrition aren’t interlinked, well, you’d be very wrong. Similarly, if you think there isn’t a direct causal effect between your BigMac and some fatigue and back ache, well, you’d be wrong again! What we ingest is as important as how we workout, sleep, and maintain mental wellbeing. There’s a reason the Greek philosopher Hipprocates explained that ‘food is thy medicine and medicine is thy food’. Food matters, not only for your body, but for your mind and quality of life, too. In this post, then, we look at what the wrong foods really do to your body, why inflammation can be problematic, and what you can eat to make it balance back out. Ready? Let’s jump in?

First off, it’s important to start with why certain foods are bad for your health and a pain-free lifestyle. No, it’s not simply about the sugar and fat content, although that is, of course, important. Obesity is a big issue globally, and cutting down on harmful macronutrients such as these can go a long way to altering this. Here, though, I want to focus on inflammation itself, as it is inflammation that – more often than not – contributes directly to pain. Please know that obesity is often associated with inflammation, too, so the two are definitely not mutually exclusive. 

What is inflammation, then? And how is it related to nutrient intake? Well, in essence, inflammation is a response by your immune system designed to fight infection – white blood cells rush to the area in question and combat the danger. However, if there is too much inflammation in the body… well, things can go awry fairly quickly. Your muscles get confused, white blood cells run amok, and your immune system becomes less capable of fighting actual danger – instead, it focusses on combatting the wrong things. And guess what? Inflammation can really cause you pain!

So, what induces and perpetuates inflammation? Though not limited solely to this, the intake of harmful inflammatory foods may do precisely that. Eating certain foods can increase the inflammation in your body, thereby opening yourself up to injury, infection, and a general decline in activity and energy. Doesn’t sound all that good, right? Luckily, there’s a very good way of avoiding this… stop eating inflammatory foods!

What are they? Well, here are a couple you may be familiar with:

  • Cow’s Milk and Dairy Products
  • Eggs
  • Tree nuts
  • Peanuts
  • Shellfish
  • Wheat
  • Soy
  • Fish

Now, if your favourite food is sushi followed by ice cream, don’t be too concerned! The idea is to be consistent in the way you approach your food choices. Don’t completely cut out nuts or eggs, for example – these foods are actually good for you in many ways. What you do need to be aware of, though, is that your body may be communicating how these foods affect it: are you experiencing a production of phlegm after drinking milk? Do you feel tired after consuming eggs? Do peanuts cause a rash? It’s very important to listen to your body and to limit those foods that may cause more harm than good. Remember, when you aren’t at your healthiest, you open the door for injury and immobility, both of which can set your health and mobility back greatly.

Enough of what you can’t eat, though… what should you be eating? In the war against inflammation, some foods may well combat it to greater effect than others. Eating foods that combat inflammation goes a long way to increasing energy levels, reducing down-time, and contributing to your overall heath. Eating them can even reduce the existence of free radicals in the body, that is, those cells that directly influence the production of cancer cells in the system! So, including some of these healthy and delicious foods into your diet may well go a long way to keeping you out of the hospital bay:

  • Fruits and vegetables
  • Healthy fats like omega-3 fatty acids 
  • Walnuts
  • Flax seed
  • Chia seed
  • Hemp seed

In fact, eating fewer anti-inflammatory foods may actually be as simple as steering away from the processed foods isle and roaming down the fruit and vegetable isles instead. Eat with vibrancy, as the antioxidants and anti-inflammatory properties of foods are highest in those that display the most vivid colours. Try your hand as something new – purple cabbage with butternut squash fritters, anyone?

You don’t need to be vegan to be healthy, but reducing inflammatory foods may well place you in good stead for healthful aging and a happy, mobile, pain free life. Remember, what you put into your body is, ultimately, what you will be able to cash out. Are the yellow arches going to fuel you better than a homemade stew with beans and some grass-fed beef? I don’t think so. 

As you start to make healthful decisions for your life, remember to reach out to a physical therapist for some information on what to eat, how to start getting active safely, and how to assess and treat any current aches or pains you’re experiencing. To ascertain whether you’re currently living with inflammation, it’s important to speak to a professional physical therapist for the best advice. 

Thankfully, inflammation can be combatted with a healthy lifestyle – and that includes drinking enough water, by the way! Dehydration exacerbates inflammation, so be sure to drink upwards of 64 ounces of water a day. 

Tackle pain by taking a closer look at the foods you eat – ditch the pizza for some roasted beetroot and goat cheese, and try your hand at making some anti-inflammatory inspired meals this weekend. The biggest changes are made by changing the smallest things. Avoid pain, live a healthier life, and get active simply by reducing inflammation in your system… one recipe at a time. What are you waiting for?

How Poor Sleep Might be Aggravating your Back Pain

Back pain is an elusive beast… it can strike at any moment and can often leave us feeling debilitated for weeks, months, or even years if nothing is done about it. In fact, back pain is so widespread it’s now considered one of the most common issues around the globe. What’s truly interesting is that, while so many people suffer from back pain in one form or another, no pain is similar – how about that? Yet, while no individual is the same, one thing may very well be a common denominator in all cases: poor quality and quantity of sleep. Yes, that’s right. Poor sleep may in fact directly contribute to back pain in various ways. In this post, then, we look at why sleep is important, how a lack of sleep can cause and/or aggravate back pain, and ways in which you can get back to getting some shut eye so as to alleviate your discomfort. Are you ready? Let’s go!

Why is sleep so important? Well, during the hours of sleep our bodies have a chance to heal and to reenergize – muscles, nerves, and joints all have time to re-set and take some time to regroup. Sleep regulates blood pressure, mood, alertness, brain responses, immune system responses, weight control, and so much more. And for these reasons, it’s clear that a lack of sleep may adversely affect you… not least when it comes to back pain. 

But why is a lack of sleep particularly bad when it comes to back pain? Well, as mentioned, sleeping hours give the body a chance to recover from the exertions from the day before: muscles relax, blood flow is regulated, and the immune system is given an opportunity to see to any nagging issues that are present. If sleep quality and quantity is disrupted, therefore, the body is unable to do many – if any – of those things, and your tissues, joints, muscles, and nerves are neglected. Because the back and spinal cord are the veritable epicenter of your nervous system for the majority of your body, it stands to reason that a lack of sleep will eventually culminate in back pain – the body has a unique way of centralizing stress placed on it in the back, and in very few ways is this less obvious as when it comes to being tired. 

In addition, being tired means you’re less aware of your posture and movements, thereby constantly placing your back in vulnerable and compromising positions. You may be unaware of the way in which you’re walking, sitting, or carrying heavy objects. You may also not be particularly aware of twisting in the spine or pressure placed on it in the form of carrying a backpack, for example. Mental alertness – gained from a good night’s sleep – will help you make positive decisions for your back. The opposite is true if you’re tired and fatigued. 

And let’s face it: back pain is very rarely centralized – over time, your back pain may very well turn into neck, shoulder, or even hip pain… not to mention headaches! It’s an ongoing, often debilitating cycle… all of which is facilitated by poor quality sleep.

So, what can be done? The first thing to do is to take a serious look at precisely why you are getting sub-par sleep quality and quantity. You ought to aim for a good 8 hours of sleep so as to reap the most benefits possible. If you’re falling short of this, try thinking about the following:

Are you stretching enough?

Stretching before bed can make all the difference: from lubricating your joints to easing the pent-up stress in your muscles, a good bedtime stretch routine is essential for a good night’s rest. 

Do you have the proper pillow?

Ensure that your pillow supports your neck and spinal cord correctly – if you’re unsure, please reach out to a physical therapist for help and information. 

Are you sleeping in the correct position?

Stomach sleepers, beware! Avoid sleeping on your stomach at all costs, as the pressure placed on your back can be immense. Instead, sleep on your side with a pillow between your knees and ankles to support your spine. 

What’s your bedtime routine like? 

Ensure that the hour or so before bed is dominated by a healthful routine: read a book, drink some herbal tea, listen to some music, or mediate. Avoid screens if possible – all this will mean you have a much better quality of sleep simply because you primed your body to relax.

Are you drinking enough water?

Avoid stiffness and aches by drinking enough water throughout the day: dehydration can cause disturbed sleep, whilst an increase in blood pressure caused by a lack of water may very well add to your back pain in the long run. 

Are you dealing with your stress? 

Stress can and will affect your sleep quality and quantity if you let it: be sure to meditate, practice yoga, walk, or read so as to relieve some of the stress of the day. Never take your stress to bed. 

Back pain can spell the end of a successful training routine, the beginning of bad moods, and the potential ruin of your relationships and activity levels. It’s absolutely vital that you find the root cause of your back pain so as to start getting back to the things you love. One way to do this is to take a good look at your sleep patterns. Physical therapy is a fantastic option if you’re ready to get to the bottom of your sleep problems and back pain. By finding and treating the root cause, assessing your sleeping patterns, giving you exercises and stretches to do at home, and advising you on the best sleep-posture and bedtime routine for you, physical therapy will make all the difference. If you’ve not considered physical therapy, now’s your chance!

Don’t let a bad night’s sleep steal one more day from you. For more information and for advice on how we can help you with your sleep and back pain, why not contact one of our professional, friendly physical therapists right now? We look forward to hearing from you!

Arthritis: Tips for Facing Colder Weather this Winter

If you suffer from arthritis, winter is less a call for celebration, snowball fights, and snuggly evenings on the sofa, and more a cause of worry, anxiety and – sadly – pain. Colder weather seems to usher in a worsening of arthritic symptoms, and the winter months can often leave those suffering from its effects with low moods, bed bound, and even worse off than they were a year ago. So in this post, we’re looking at exactly why colder weather affects arthritic joints, how you can avoid the pain associated with this, and ultimately, how you can move forward knowing that the colder months will no longer be a cause of anxiety in your life. Let’s get started. 

Because arthritis affects the joints of the body, it’s clear that the colder weather plays a role in these areas. When it gets colder, joints tend to expand due to the synovial fluid in between the joints increasing in thickness. Essentially, synovial fluid aids in the fluid movement of joints, that is, movement without pain. When this fluid increases in thickness and viscosity, ease of movement decreases, thereby causing a ‘rubbing’ effect and, in essence, a lot of discomfort and pain. Hence, arthritis symptoms are greatly exacerbated. 

Now, the thing is that, if you’re like so many other people suffering from weather-related joint pain, specifically in terms of arthritis, it might just seem easier to ‘wait it out’. And I understand that. Sitting still, not really addressing the issue, and waiting for the pain to pass seems like a logical thing to do. Unfortunately, this response only serves to make things worse in the long term. As the discomfort lies in the joints, not moving them or allowing the synovial fluid to heat and become fluid once more, means that the problem actually gets worse and the pain will exponentially increase. So, staying still and hoping the pain will disappear actually does you no favors – it’s far better to take decisive action against the pain, and I’m here to help you do it. Let’s take a look at a few tips for you:

  1. Exercise

If you think this is a little self-explanatory, do not give up reading just yet. There are specific exercises that you can do to improve your arthritic pain, thereby increasing mobility and quality of life. To name but a few, you could try the following:

  • Arms over head raises: slowly raise your arms above your head, hold for 5 – 10 seconds, and gently drop them down again. Repeat this consecutively for 3 – 5 minutes at a time. 
  • Roll your shoulders: keep your shoulders mobile by rolling them forwards and backwards in a controlled manner. Make sure your neck doesn’t slump forward, and be careful of overstretching the muscles. Listen to your body and keep moving your shoulder for 3 – 5 minutes at a time. 
  • Finger curls: if you suffer from arthritis in your hands, this one is a must-do! Curl your fingers in and out, increasing their mobility. Make sure you stretch your fingers out when you curl them back out, and curl them in in a controlled motion. This will increase the heat in your joints, thereby increasing mobility and ultimately decreasing pain. 

Please remember that any exercises you do need to be low-impact. Any impact you inflict on your joints could exacerbate the arthritis and therefore the pain. Always be sure to listen to your body, and if you have any doubts or questions, speak to a qualified, hands-on physical therapist for help. 

  1. Keep your Weight in Check

As arthritis is related to the joints, extra weight translates into extra pressure placed on them. By eating healthy and maintaining a good BMI, you will decrease the pressure on your joints and thereby decrease the pain. Try to eat more vegetables, less processed food, and avoid sugar. 

  1. Keep Hydrated

I think you’ll know why this is included… synovial fluid is made up of a large percentage of water. If you do not have enough water in your body, the synovial fluid thickens. This, combined with colder weather, is a recipe for disaster. Be sure to drink enough water – if you are a woman, aim for 1.5l – 2l per day, and if you’re a man, aim for 2l – 2.5l a day.

These tips aside, what happens when you do experience a flair up? How can you reduce the pain in that moment? Once thing to try is applying some heat at 10 minute intervals: this heats the synovial fluid, thereby allowing for ease of movement and a decrease in pain. You could also stretch, as stretching allows the fluid to move. It will also ease pressure in the joints, thereby lessening discomfort and pain. 

That having been said, arthritis – especially during the winter – can be very difficult to face. It isn’t easy, and the daily pain can be debilitating. That’s why contacting and speaking to a hands-on qualified physical therapist is the best thing you can do. Not only will a physical therapist be able to treat the root cause of the problem, thereby ensuring lasting pain eradication, but he/she will also equip you with all the tools, exercises, stretches, and knowledge you need to face flair ups and winters on your own, at home. Physical therapy will enable you to understand how arthritis works, what you personally can do to avoid the pain, and it will give you the confidence to tackle the potential of future flair ups with tailor-made programs and exercises. 

This winter, make sure that arthritis doesn’t get you down. Don’t let the pain keep you from spending time with your family or making the most of the beautiful winter months. The tips above aim to give you a glimpse into the benefits of proactive action, and we truly hope that they help. For more information, advice, treatment, or simply a shoulder to lean on, why not contact one of our professional, friendly physical therapists, today? We look forward to getting you back to the life you deserve: one that is pain free and full of joy.