Physical Therapy Blog - Magic City Pelvic Floor Physical Therapy Located in Hoover, AL

Exercise During Pregnancy: Safe or Unsafe?

If you’re currently expecting, you probably feel tired and achy from carrying the extra weight of your baby. As a result, you’re probably not thinking about exercise during pregnancy.

In reality, staying active can benefit your pregnancy in numerous ways. Our experienced staff of physical therapists at Magic City PT created this guide to help you feel strong and confident when exercising during your pregnancy.

For more information or to schedule a pregnancy exercise program consultation with our team, please get in touch with us today at (205) 202-0874.

Is It Safe for Pregnant Women to Exercise?

Generally, it’s perfectly safe for pregnant women to exercise as long as they get the green light from their health care provider. Most doctors provide medical advice recommending at least 30 minutes of exercise each day to maintain a healthy pregnancy and prepare your body for labor.

That said, every woman — and every pregnancy — is different. Your doctor may not recommend exercising if you have a pregnancy complication or health condition, such as:

● Certain types of heart or lung disease

● High blood pressure that develops during pregnancy

● Chronic vaginal bleeding in the second or third trimesters

● Cervical or placenta problems

● Preterm labor during your pregnancy

● Anemia

Even if your doctor approves physical activity during your pregnancy, you should keep an eye out for common warning signs, such as bleeding, pain, dizziness, or chest pain.

How Does Pregnancy Affect Exercise?

As you already know, your body changes significantly during pregnancy. Each change can impact your ability to stay physically active, too. With this in mind, consider the following before beginning a prenatal workout plan.

● Balance: Your body’s center of gravity shifts as your baby grows, putting more pressure on the joints and muscles in your lower back and pelvis. You’re also less stable and may lose your balance or fall.

● Joints: Your body produces hormones during pregnancy, which relax the ligaments in your joints to make labor and delivery easier. However, the enhanced flexibility can cause injuries.

● Breathing: While pregnant, your body needs more oxygen. Exercising helps improve oxygen levels and blood flow in your body, but it also redirects oxygen and blood to your muscles and away from other areas. Because of this, you may not be able to do high-intensity exercises.

Benefits of a Prenatal Exercise Program

Regular exercise during pregnancy can give you countless benefits for you and your baby, including:

● Easier birth process

● Faster recovery following a C-section or vaginal birth

● Reduced discomfort

● Enhanced relaxation

● Lower risk of complications, such as gestational diabetes

● Lessened chance of a cesarean birth

● Improved overall wellbeing

Don’t expect to lose weight while pregnant, though. Instead, focus on maintaining your physical fitness, reducing discomfort, improving sleep, and minimizing excess weight gain to support a healthy, safe pregnancy and delivery.

“I Only Need to Do Kegels, and I’ll be Good, Right?”

At Magic City PT, our clients often ask us if they need to do more than pelvic floor exercises during pregnancy. You should strengthen your pelvic floor muscles with Kegels and breathing exercises. However, incorporating additional prenatal-safe routines throughout your pregnancy is essential.

Creating a Safe Prenatal Exercise Routine

Ready to start your prenatal workout routine? If you haven’t exercised in a while, we recommend taking it slow. Start with as few as ten minutes of exercise, and gradually increase to 30 minutes per day. If you exercise regularly, you can typically maintain the same level of exertion as long as you feel comfortable and have doctor approval.

We recommend focusing on exercises that engage your abdominal muscles, pelvic region, and lower body, such as:

● Prenatal yoga

● Pilates

● Walking

● Stationary biking

● Swimming

Exercises to Avoid During Pregnancy

Your doctor may have cleared you for exercise, but that doesn’t mean you can always continue your favorite pre-pregnancy workouts. Some exercises can cause complications, such as mild abdominal trauma and other concerns as your pregnancy progresses.

Keep yourself and your baby safe by AVOIDING exercises that include:

● Lying flat on your back for long periods after the first trimester

● Waist-twisting movements

● Extensive jumping

● Contact sports

● Falling risks

● Heated classes, like hot yoga or Pilates

Tips for Exercising During Pregnancy from the Experts at Magic City PT

Frequent exercise during pregnancy can improve your energy, mood, and overall wellbeing as you prepare for labor. Even so, many women aren’t sure where to start.

Our team at Magic City works with you to develop a safe workout plan that evolves with your pregnancy. For more information or to schedule a consultation, please contact us today at (205) 202-0874.

Manual Lymphatic Drainage Following Liposuction

What is Manual Lymphatic Drainage?

The Lymphatic System is the system of tissues, vessels, and organs that work in conjunction to maintain fluid levels in our body, support immune function, and keep blood circulating. The system carries lymph fluid, a clear fluid that contains proteins, waste, fat cells, and metabolized cells through the body; the fluid is filtered through lymph nodes. Waste is removed from the body as clean lymph circulates back through. When the lymphatic system isn’t moving properly, excess fluid in the body builds up causing edema. Lymphatic drainage was developed to treat lymphedema, a condition of accumulated fluid within the body due to an impaired lymphatic system. A trained therapist can manually massage the body in a way to push lymph through the body, breaking up areas of swelling and reducing excess fluids in the body.

Postsurgical Manual Lymphatic Drainage is a gentle yet powerful form of bodywork that is intended to stimulate and encourage natural movement of lymph fluid, which carries waste products away from the tissues back towards the heart (and eventually out of the body). It is a technique based on gentle movements that mimic the rhythm of the body’s lymphatic system. During a postsurgical MLD session, the therapist gently manipulates (or massages) the lymph nodes and guides post surgical edema towards correlating lymph nodes.

Post-surgical Manual Lymphatic Drainage is NOT deep tissue massage. Deep tissue massage can crush the lymphatic system and after surgery can contribute to more damage, bruising, and swelling (even seromas). When performed correctly by a Certified Lymphatic Therapist, it is gentle, not painful, and soothing. Lymphatic Drainage is meant to be light because the lymphatic vessels are directly underneath the surface of the skin. MLD is also NOT opening up incisional wounds to push fluid out.

Manual Lymphatic Drainage after your Cosmetic or Orthopedic Surgery

Oftentimes after surgery, the body will swell with excessive edema both at the surgical site as well as proximal and distal. This postoperative swelling, while completely normal, can be quite uncomfortable. Certain procedures like liposuction (or abdominoplasty or “tummy tuck”) often cause additional swelling as excess fluid and fat cells will harden or fibrose within a few weeks after surgery. Liposuction causes damage to blood vessels and lymphatic vessels as well as the destruction of cells and connective tissue. Sluggishness, decreased range of motion, increased pain and sensitivity, and the overall sense of heaviness and puffiness can occur during the surgical recovery process. Without proper management of the side effects of any surgery, poor aesthetic outcomes can result, along with the possibility of longer recovery times, greater pain, and health complications. Because of its ability to directly move excessive postsurgical edema while using the most gentle of touch, MLD is frequently regarded as an imperative part of the surgical recovery process by surgeons worldwide, and it is often recommended to start within the first few days following liposuction surgery.

Benefits of Lymphatic Drainage after Liposuction:

Enhances circulation
Improves lymph flow, which decreases swelling/ edema
Decreases bruising
Prevents and decreases the severity of fibrosis
Decreases scarring
Decreases pain
Improves comfort and movement
Improves sleep
Improves recovery time
Eliminates toxins from the body including anesthesia and cellular debris
Promotes incisional healing
Carries white blood cells and proteins to the blood
Improves overall results of liposuction surgery
The skin are tissues are better hydrated, thus achieving an improved appearance
Improves overall health of the body

How many MLD sessions will I need?

The answer depends on the extent and location of your surgery. There are many variables that can influence healing. Most surgeons will recommend a series of 2-3 sessions during the first 2-3 weeks after surgery. Most people benefit from at least 12 sessions within the first 4-6 weeks post op and then re-evaluate. It is possible to begin MLD within 24 hours of the surgery.

Magic City Physical Therapy

Hoover, Alabama

Phone 205-202-0874

info@magiccitypt.com

Powerlifting Urinary Leakage

There has been a recent viral post showing a female weightlifter completely losing her bladder during a heavy lift. This is called athletic stress incontinence. Leakage with sneezing, coughing, and/or running is not the same as leakage with lifting over 150lbs, and this is called stress incontinence. Lifting 150lbs is extremely hard on the pelvic floor. Constipation, delivering babies, and living a sedentary lifestyle are also hard on your pelvic floor. Research has shown that simply lifting heavy is not associated with prolapse or increased rates of incontinence.

A 2021 study looking at 480 female power lifters, 43% of the women had experienced urinary leakage at some point in their life while only 23.1% had experienced leakage with power lifting. Just because you lift heavy does not automatically mean you will leak or destroy your pelvic floor! One of the biggest impacts on whether women who Powerlift leaked urine was not how heavy the load was but whether they had a pelvic floor assessment! Of interesting note, 5.2% of women in this study experienced urinary leakage with regular daily activities but no longer leaked with daily activities after starting to power lift; however, they began to leak again with heavier lifting (Type 2 Athletic Incontinence).

With this being said, surprisingly only 14% of female power lifters get a pelvic floor assessment even through this assessment alone was strongly associated with whether or not they leaked urine.

Antoher surprising study looked at 3.934 women who either lifted light weights (less than 30#), lifting moderate weights (between 30-110#), and those who lifted heavy weights (greater than 110#). The women who regularly didn’t lift at all or lifted light weights had a higher association of pelvic organ prolapse.

Anyone who has urinary leakage with lifting weights needs a pelvic floor assessment by a qualified Pelvic Floor Physical Therapist! This will help identify what the pelvic floor muscles are doing and identify any dysfunction. This will help you learn how to properly manage pressure, breathing mechanics, and weight distribution.

Call us today to schedule your pelvic floor assessment to decrease any incontinence you may have!

Magic City Physical Therapy

205-602-1848

info@magiccitypt.com

Wikander, L., Kirshbaum, M.N., Waheed, N. et al. Urinary Incontinence in Competitive Women Powerlifters: A Cross-Sectional Survey. Sports Med – Open 7, 89 (2021).
https://doi.org/10.1186/s40798-021-00387-7

Wikander L, Cross D, Gahreman DE. Prevalence of urinary incontinence in women powerlifters: a pilot study. Int Urogynecol J. 2019 Dec;30(12):2031-2039. doi: 10.1007/s00192-019-03870-8. Epub 2019 Jan 21. PMID: 30666426.

Tips for Avoiding Constipation

Aside from being uncomfortable, constipation can also lead to more serious pelvic floor problems. The National Institute of Diabetes and Digestive and Kidney Disease defines constipation as having “fewer than three bowel movements a week, or hard, dry and small bowel movements that are painful or difficult to pass, or the feelings that not all stool has passed.”

Constipation can lead to increased urinary urge and frequency due to the inability of the bladder to completely fill. Over time, constipation can cause strain to the pelvic floor organs due to the increased pressure placed on them and can lead to Pelvic Organ Prolapse (POP). In simple terms, POP is what happens when one or more of a woman’s organs in the pelvic area drops from their normal position. This can lead to heaviness in the pelvic region, tissue protruding from the body, urinary incontinence, and/or bowel problems.

Watching what you eat and drink is a great step in preventing constipation! Foods that are high in fiber are easy to digest and will allow your body to produce steady bowel movements. Adult women should aim for 25 grams of fiber daily in their diet.

Whether you enjoy eating sandwiches, salads, dips, oatmeal, whatever your favorite foods may be, make an effort to add fruits and vegetables to them. Try to add color to your plate! The various colors serve a nutritional purpose. Therefore, it’s important to “eat a rainbow”, meaning you eat fruits and vegetables from each color and get a variety of important vitamins and nutrients.

The next time you find yourself going for white bread, white rice, or regular pasta, stop. Replace those foods with whole-grain bread, brown rice, and whole-wheat pasta. Nowadays, you can also find pasta made from vegetables such as cauliflower or zucchini. Also try to add multigrain cereals, whole wheat crackers, and oats into your diet if they are not already present.

Beans are well known to cause gas, which also proves that they help improve bowel movements. Beans make great additions to salads, soups, and even main courses. There are also many bean alternatives to common foods. For example, try a black bean burger instead of a cheeseburger.

In general, it’s better to get fiber through real foods in your diet. Sometimes food allergies or other lifestyle choices can prevent people from eating high-fiber foods. Fiber supplements can be a good alternative in this case.

The lining of your digestive tract, like every surface of your body, is covered in microscopic creatures, mostly bacteria. This micro-ecosystem, called a microbiome, plays a large role in your health. A healthy microbiome promotes a healthy immune system and supports a weight management plan.

Prebiotics are a type of fiber that helps Probiotics, the tiny living organisms in your gut, grow. You can add living microbes directly to your system by ingesting Probiotics, as Both prebiotics and probiotics may support helpful bacteria and other organisms in the gut. Prebiotics include berries, bananas, chia seeds, flaxseeds, quinoa, oats, onion, carrots, garlic, sweet potatoes, apples, among other items. Probiotics include yogurt, kombucha, apple cider vinegar, pickles, kefir, some cheeses, sauerkraut, miso, tempeh, kimchi, and lactobacillus milk.

I personally recommend Psyllium Husk capsules because it is an all-natural form of soluble and insoluble fiber. It is the main ingredient in a popular orange fiber powder; however, that mix also has sugar and artificial dye.

Staying hydrated helps to flush out toxins and keep urine and bowel movements steady. The general rule of thumb is to aim for 50% of your body weight in fluid ounces of liquid per day, primarily water.

Hot drinks can also help to stimulate bowel movements. Enjoy a cup of coffee or tea in the morning, but be sure to drink your water afterward!

I always recommend my patients get a Squatty Potty! This simple change can make a shocking change in ease of having a bowel movement through postural changes of elevation of the feet.

If constipation continues to occur, it is always best to come to see us so we can make sure your condition is addressed in the most beneficial way for you and your pelvic floor!

Why Seeing Many Different Practitioners Isn’t Getting You The Results You Want

Pain can make us do things we never thought we’d do. It may drive us to take painkillers every few hours, turn to ice/cold packs in frustration, or kick us into high gear in the gym or our yoga classes. It may even lead some of us to turn to injections. The bottom line is that pain has a way of turning the world upside down; it can push people into the arms of the strangest ‘cures’ just so that they may be rid of the discomfort and daily agony. But, how often do those solutions and cures really work? If you’re dealing with terrible, debilitating pain, how well is that downward facing dog really coping with treating the issue? My bet is… not very well.

Now, there’s nothing wrong with trying different things and seeing different types of practitioners. In fact, chiropractors, yogis, Pilates coaches, acupuncturists, and even gymnast instructors, all serve an important purpose. Here’s the thing, though: the therapies and activities they offer can only be positive additions to your life if they are done in conjunction with a therapy that tackles the root cause of the problem.

Let me explain. When we sign on to the latest rock climbing expedition, or grit our teeth as we ease into the lotus position, our back pain remains lingering in the background. Similarly, if we pop a few painkillers and sit on the sofa for a couple of hours, that certainly doesn’t mean the pain is gone. On the contrary! All it really means is that you’ve gained a little temporary relief from a permanent, heartbreaking situation.

And I’m afraid to say that the activities you may take for granted- walking, hiking, dancing, and even swimming – could be potentially high-risk ones for those who suffer from back pain. You see, if the root cause of the problem isn’t diagnosed, how can you possibly be sure that partaking in those activities won’t aggravate the problem even more?

The truth is, the problem isn’t necessary abseiling in your local gymnasium, or trying that new aerial acrobatics class – the problem is that the root cause of your problem hasn’t been diagnosed. If you see practitioners based on the fact that you think you ought to move more, ought to stretch more, or ought to be poked and prodded more, then the treatment you get just won’t work.

Here’s why: if the root cause of the problem isn’t correctly diagnosed and treated accordingly, nothing you do will make a real, lasting impact. If, however, you do get the root cause diagnosed and treated according, your new found love for hiking, rowing, or Thai massage, will only be a bonus.

So, let me be clear. Different activities and different therapies do serve their purpose, but the reason you’ve probably not seen many results from your yoga retreat in Napa, or your acupuncture party last week, is that the root cause of your pain remains a mystery. People are very, very good at making pain disappear for a little while, but unless you are a qualified, hands-on professional, treating pain safely and permanently, then positive, lasting result are few and far between.

Now, I know you’re thinking that your friend down the road told you her sciatica was playing up and that you’ve probably got it, too. Maybe your other friend at the pharmacy’s husband recently had surgery and now seems to know all there is to know about back pain. It may even be that you, yourself, have researched pain in your knee, back, neck or shoulder, and are now confident in your ability to self-diagnose. Well, accepting advice off the cuff, and even trusting in YouTube, may cause you some problems down the line… the body is incredibly complex and works via an intricate ballet of balance, coordination, muscle tension, and overall posture. At the end of the day, the chances are that you may not successfully diagnose the root cause of the problem or treat it accordingly, thereby putting yourself smack-bang in the middle of potential further damage, frustration, and pain.

Perhaps, however, you’ve gone to see many different medical doctors, and the advice/treatments you’ve been given haven’t really gotten you too much further than your friend’s from the pharmacy. This can be incredibly frustrating. The thing is, GP’s and other doctors often don’t have enough time to truly diagnose and treat your issue with care. This is not because they don’t want to do it; rather, it means that the system doesn’t afford them that luxury. You haven’t been getting results it may be because you’ve not been able to get the quality treatment and diagnoses you deserve.

Alright, so what do I mean by diagnosing the problem, and surely your local Pilates teacher, acupuncturist, or chiropractor could do that, right? Well, no, not unless he/she is also a qualified, hands-on physical therapist. The thing is, diagnosing the root cause of the problem takes a lot of knowledge, skill, and inherent understanding of the human body. All too often, practitioners make the mistake of diagnosing the wrong problem, thereby prescribing the entirely wrong therapies. With a physical therapist, this doesn’t happen.

I know this because physical therapy stands apart from other therapies in the fact that its practitioners pay particular attention to movement and overall bodily function. They also spend time doing so. Physical therapy is not about pain management… it’s about pain eradication.

It’s also about more than that, in fact. Physical therapy aims to rid you of your pain – yes, of course – but for physical therapists, that’s just one part of the journey. Unlike painkillers and ice/hot packs, physical therapy aims to give you the tools to maintain a pain-free life. This can really only be achieved when the root cause of the problem is diagnosed and treated correctly. In other words, physical therapy ensures that you are equipped to tackle aerial acrobatics, tightrope walking, synchronized swimming, and tadpole fishing with absolute confidence – you face minimal risk simply because you took the right steps at the right time; physical therapy shows you how.

So, if you’re tired of being in pain, trying too many different therapies and practitioners, and still not getting any real, lasting results, then it’s time to get in touch. We’re happy to answer all your questions about how physical therapy can help you, right now. Pain shouldn’t be the norm – get the right answers, the right treatment, and the right form of treatment, today.

The Importance of Warming Up

Imagine getting ready for a 10K… new shoes, weeks of training, an air-tight exercise routine, high-quality snacks… you’ve got it all planned out. The big day finally arrives and you hop in the car to get into the fray. Excitement builds and you’ve got your eye on the prize. In your excitement, though, you forget the golden rule – the one thing you’ve been doing day in and day out for the past half year… you forget to warm up. 10 minutes of solid running and something in your leg gives way, you’re knee seems to cramp, your back compensates, and then the unthinkable happens: you’re sitting on the pavement, hand in the small of your back, looking at the dust left behind by those still in the race.

And what are you thinking while you sit there? Yup… “I should have warmed up.”

Yes, that is pretty much the way it works. If you are an active person, then you’ll know how imperative a good warm-up routine is prior to any form of exercise. And even if you aren’t necessarily an athlete, you’ll remember how your high-school gym teacher made you do ring laps before any match, tight? Warming up isn’t just to get you focused; rather, it affects the quality of your pending workout and makes sure that you stave of potential injuries which you may experience during it. In this post, then, we look at why warming up is so crucial, what happens if you don’t warm up, and a few common mistakes people make when they do warm up. Ready?

Getting your body ready for a workout is one of the best things you can do… for many reasons. Firstly, a good warm up routine helps prepare your body for the exercise to come, whether that be swimming, running, cycling, boxing, or even ice skating. Warming up helps deliver oxygen to the muscles, thereby helping them grow stronger, have a larger energy output, and maintain endurance. Furthermore, warming up increases muscle flexibility and suppleness – this means that muscles are more efficient during the workout.

In addition to upping the productivity of your workouts, warming up also safeguards you against injury during and after them. It can do so in a number of ways. The first of these is by increasing body temperature. Doing so decreases the chance of injury. What’s more, warming up also prepares your heart for the upcoming strain. In other words, the time spent warming up means that the cardiovascular system is given enough time to adjust, thereby avoiding injury or damage. Lastly, blood flow is increased, thus delivering not only oxygen to muscles, but also invaluable nutrients, fatty acids, and glucose… this means more energy, greater results, and less fatigue post-workout. It also means less stiffness and pain after exercise.

So, you see, warming up really is key to a successful, safe workout. But, what happens when you fail to warm up? Apart from being sorely disappointed in some cases as a result of injury, it may also mean a quick end to your fitness journey, longer recovery times post-workout, and a less productive session than you may have had if you did warm up. The bottom line? Warm ups prevent pain. In actual fact, warming up could mean the difference between a mediocre, damaging workout, or a productive, safe, strong one.

The truth is, though, some people do warm up, but don’t really reap any of the benefits. Why? In all honesty, they’re just not doing it correctly. Here are a few common mistakes people make during warm ups:

Doing it too quickly and without proper knowledge of what needs to be done.
Only warming up one or two parts of the body, not the body as a whole.
Not incorporating stretching.
Not following up with a cool down at the end of the workout.

The important thing to remember when you approach a warm up is to focus on all parts of the body, even though you may only be focusing on working your leg or arm muscles during the actual exercise. Why? Because the muscles of the body work in unison – failing to warm up the entire body could result in injury to areas despite them not being focused on.

Also, be mindful of the fact that a good warm up takes a bit of time – be sure to spend enough time focusing on all the part of the body – don’t rush. Give your muscles due time and attention in order to reap all of the benefits.

For a good warm up to work, you need to incorporate cardiovascular elements, stretching, and resistance training. No, I don’t mean doing a work out before your actual workout, but you do need to get the muscles warm, flexible, and oxygenated – doing all three exercise types means you will have covered your bases adequately.

And yet, despite advice it is not always easy to know what to do during warm ups; not all of us are athletes or daily gym goers. We understand that. And that’s why we invite you to contact one of our dedicated, hands-on physical therapists. Are you surprised that physical therapy could help? Well, physical therapy isn’t just about eradicating pain and treating injuries – it’s also about the prevention of pain. And for us, a good warm up routine paves the way for exactly that. With physical therapy, you’ll receive the knowledge and tools to execute a productive, effective, safe warm up routine, thereby safeguarding yourself against risk and ensuring that you’re able to maximize your workout potential. Who wouldn’t want that? Better results, less risk, and a whole lot more to look forward to in your training routine.

So, there you have it. You now know the importance of a good warm up routine. But, if you have doubts as to where to start, or you have been injured during exercise that lacked a thorough warm up routine, then we would love to help. Call us today for invaluable advice about warming up and how to maximize your training – we can’t wait to hear from you.

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:

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.

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.

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.