Questions to ask your physical therapist on your first visit #Seattle

Physical therapists are experts in body rehabilitation and movement. They help improve or restore mobility and reduce painful symptoms through different types of active treatment. Physical therapy may be recommended after undergoing surgery to help you return to activities of daily living.

During your first visit to the physical therapist you may be asked a lot of questions, so a personalized physical therapy rehabilitation plan can be created that will best suit your condition. You too must ask questions to ensure your health goals are achieved through the physical therapy program and so that you fully understand the course of treatment that you will undergo.

Here are some key questions to ask your physical therapist:

Does your physical therapist have any specialized experience in treating your condition?

If you have a musculoskeletal problem, a physical therapist with advanced certification or specialized training in Orthopedics would the ideal choice to design your plan of care. This way you can be sure that the treatment plan will be designed with relevant experience and knowledge.

Will you be seeing the same physical therapist during all your therapy sessions?

Seeing the same provider for all your sessions will help build a rapport and improve communication between you and your physical therapist. You will be better able to give accurate feedback regarding how you feel the therapy is helping you.

If you will be seeing more than one therapist, make sure you ask to meet all of your providers at your initial visit.  Often times, physical therapists will also work with a physical Therapy Assistant to achieve the recommended number of sessions while still being schedule-conscious.

What specific type of physical therapy will be provided for your condition?

Physical therapists employ a number of different types of therapies to regain your motion and lack of pain.  These can consist of manual therapy, ice & heat therapy, ultrasound, electrical stimulation, strength training, aquatic therapy, sports-specific conditioning and functional therapy.  Your physical therapist will design a treatment plan that could include many of these, but they are all to assist with your recovery.

What level of discomfort or pain can be expected during each physical therapy session?

There may be some amount of discomfort or pain during your physical therapy session. However, pain that worsens with each therapy session may be an indication that adjustments must be made to the physical therapy program. Be sure to give your physical therapist precise feedback regarding the intensity, duration, and frequency of your pain.

By closely following the instructions of your physical therapist regarding how to perform your exercises, doing them regularly at home as recommended, and not missing any scheduled sessions; you may be able to keep the number physical therapy sessions to the bare minimum and maximize treatment outcomes.

Cooler Weather is Approaching – Tips to Stay Active all Winter in #Seattle

With cooler weather on the horizon, many people who suffer from joint pain, especially those with existing joint or muscle injuries, are beginning to dread the months to come.  Some may even begin limiting activities outdoors in order to avoid the cold-induced pain.   However, this limiting of physical activity due to colder weather can lead to much worse consequences like weight gain, worsening joint pain, and seasonal affective disorder.

 To stay active during the cooler months, follow these tips!

Wear clothes in layers

Exercise clothing during cooler months should consist of three essential layers. First, wear a thin layer of synthetic material like polypropylene that wicks sweat from the skin. Avoid other fabrics like cotton as it prevents sweat from evaporating. Next, wear a second layer of wool for insulation. Finally, a third layer of waterproof, breathable garment should be employed to keep you dry and warm.

Protect your extremities

When your body senses cooler temperatures, blood flow is directed more to the core of the body to keep your vital organs functioning.  However, this leads to less blood flow to your hands and feet causing for them to get much colder.  Wear woolen head scarves, headbands, hand gloves and socks to protect your ears, head, fingers and feet and keep them insulated. Heat also keeps joint pain under control. When you go for cycling or other winter sports use a helmet to prevent injuries due to falls. Wear goggles or dark glasses to protect your eyes against ice glare and snow.

Choose the right activities

If you don’t prefer to be outdoors in the colder months, there are still plenty of options to stay active.  You can do something as simple as walking around a mall or shopping center or take a class in yoga or group fitness.   This way you can stay active and remain flexible through the winter months.

Swim indoors

You can enroll for indoor swimming classes at your local gym or even just join a gym with lap pools. . Swimming is a great exercise and particularly beneficial for people with arthritis pain. In addition to burning excess calories, swimming engages your joints and increases your range of motion which is helpful if you suffer from joint pain.

Don't let cold weather be your excuse, get moving and fight off those winter blues!

Eat Well for Good Joint Health #Seattle #Health #Fitness

Since bones are living tissues that are constantly working to regenerate and produce new tissue material, the food that we ingest and how remain physically active is vitally important to the maximized production of healthy bone and tissue.

Below are some foods that help boost healthy bone and tissue:

Soy-Based Foods: Foods like tofu and edamame are low in fat and high in protein and fiber. They have anti-inflammatory properties that may relieve joint pain and help with bone and tissue regeneration.

Extra Virgin Olive Oil:  Extra virgin olive oil has been associated with increased levels of bone formation and regeneration. In its pure form, olive oil has a lot of anti-inflammatory and antioxidant properties.

Fish: Fatty fish such as tuna, salmon, herring, and mackerel are rich in omega-3 fatty acids. About 3-4 ounces twice a week will benefit those with rheumatoid arthritis.

Dairy Products: Low-fat milk products such as cheese and yogurt are packed with calcium and vitamin D,  which increases bone strength.

Sweet Potatoes:  a rich source of potassium and magnesium which can aid in boosting bone health.

Grapefruit: This fruit is high in vitamin C, an important vitamin that helps prevent bone loss.

Broccoli: Besides containing a high amount of vitamins C and K, broccoli also contains the compound sulforaphane, which helps slow down the progression of osteoarthritis.

Eating a diet full of these foods will aid in maximizing your bone and tissue regeneration, allowing for you to experience better range of motion and likely better quality of life.

Is this exercise bad for my shoulder? #Fitness #Health #Seattle

The deltoid

Shoulder injuries are very common with sports and exercise.    2 out of 3 people will experience a shoulder injury or problem at some point in their lives.  Deltoid exercises are very common with many who lift weights, however, the anterior deltoid normally gets most of the attention.  The deltoid actually consists of 3 main heads: the anterior, middle, and posterior.  Imbalance in the 3 heads of the deltoid can lead to injuries.  A study conducted by the University of Wisconsin LaCrosse evaluated proper deltoid exercises to see which were most effective.

To determine which exercises are most beneficial for activating shoulder muscles, researchers compiled a list of the 10 exercises most often performed by both recreational lifters and athletes and most commonly prescribed by trainers.

• Barbell upright row

• Battling ropes

• Bent-arm lateral raise, great for the medial deltoids

• Cable diagonal raises

• Dips

• Dumbbell front raise

• Dumbbell shoulder press, tops in training for the anterior deltoids

• Push-ups

• Seated rear lateral raise, excellent for the posterior deltoids

• 45-degree incline row, excellent for the medial and posterior deltoids

Following the testing these exercises on 16 athletes, researchers compiled and evaluated the data.  The conclusions were:

• For targeting the anterior deltoid, the dumbbell shoulder press elicited significantly higher muscle activation than any other exercise tested.

• For the medial deltoid, two exercises came out on top: the 45-degree incline row and the bent-arm lateral raise.

• For the posterior deltoid, researchers found that the seated rear lateral raise and the 45-degree incline row both provided the greatest muscle activation for the back of the shoulder. 

My Take

For the most high yield workout, you are best served starting with weakest rear deltoid with either the 45-degree incline row or the seated rear lateral raise followed by the dumbbell shoulder press to target the front of the shoulders.

Exercise is very important both physically and mentally, but always needs to be done the right way.  I hope that this info will add to your workouts.

New tech may improve overall health #Seattle #Health #Fitness

A volunteer demonstrates Inspiratory Muscle Strength Training at the University of Colorado Boulder.

Credit: CU Boulder

As many of the know, I focus most my research time on shoulder and elbow conditions, space medicine, and reducing musculoskeletal pain, however, occasionally I will come across an article about general health that I find fascinating.  I read an article today about a 5 minute breathing treatment that was shown in a recent study to lower blood pressure, improve vascular health, boosts fitness and sharpen memory.  The treatment is called Inspiratory Muscle Strength Training.  Here is a link to the article if you would like more information.  This is a technology that I will research more as it may be a good treatment to recommend to my patients, especially those with high blood pressure or interested in increasing there fitness.