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A Physical Therapy Holiday Survival Guide

Thu, 08 Dec 2022 15:12:28 GMT

Keeping up with physical therapy during the holidays is tough. There are so many other things to do - cooking, parties, shopping, travel, and visiting with family and friends. But if you're in physical therapy over the holidays, there's a reason. You're having pain, or not moving as well as you want to. These issues place limitations on your life, which are going to affect your ability to do things - like cooking, partying, shopping, traveling, or enjoying time with friends and family. So even though keeping up with your PT this time of year is tough, it's important. That's why we're going to give you our best tips to help you through the holidays.

Plan

Some of what makes the holidays challenging is the crazy schedule. To survive this, you're going to have to plan ahead. We're not just talking about appointments on your calendar, either (although those are important). Here are some things to think about planning ahead:

Your PT appointments

Your schedule is busy during the holidays. So is your PT's. Plan and schedule your appointments in advance. You'll get the times and days that work best for you, and you'll already have your PT appointments in your calendar to plan other things around.

Your exercise

Hopefully you have a regular time to exercise. With the holiday mania about to shake up your routine, that time may no longer work. Think about when you're going to exercise ahead of time and you'll stay consistent.

Your diet

Healthy eating often gets derailed during the holidays. Putting low quality fuel into your body won't help you feel better. Think about planning what you're going to eat ahead of time. We're not saying to skip every holiday treat offered to you, but maybe think about which ones you really need to have, and which ones you can skip in advance. It makes saying "no thanks" to that third slice of fruitcake easier.

Modify

We're realistic. We understand that life isn't the same during the holidays as it is during the rest of the year. That's part of what makes this time of year special! With that in mind, our next set of tips focuses on making modifications to help you get through the holidays successfully.

Your PT Plan

When you planned your PT appointments out well in advance, you might have run into some challenges. Talk to your therapist about how you might be able to modify your plan of care through the holidays to make it all work. Maybe you're going to PT three times a week and you can only come twice a week for a week or two. Plan this sort of thing in advance with your PT and you can work together to come up with the best plan.

Your exercise

Exercise is so important, it made our list twice. Now that you know when you'll exercise, you might have to modify your routine to make it fit. Again, we recommend talking with your PT to see what you can do. Maybe your home exercise program can be modified so you can do everything in the kitchen during downtime when you're cooking up your holiday feast. Maybe you can reduce the number of exercises to focus on maintaining the gains you've made until things settle down.

Your schedule

In your planning in advance (see how important it is?) you might have found that your normal routine wasn't going to work. If your PT appointments or exercise time is usually right after work and you've now got commitments during that time, maybe you can move them to the morning before work. If you've been exercising outside, the shortened days may move you into the gym. Be flexible and consider temporarily modifying your schedule and your routine to make it work better during the holiday season. You can always go back to your previous routine after. The holidays are a special time of year. Keeping up with your health and your physical therapy can be challenging during this time. But you don't have to fall behind. With some planning and flexibility, you can stay healthy, survive the holidays and head into next year with good momentum!

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Hockey: The Best Sport EVER!

Tue, 23 Nov 2021 15:21:01 GMT

With winter right around the corner, now is a great time to start thinking about what winter sport is right for me. A number of you have been enjoying the sport of hockey or are possibly curious about the best sport EVER. Hockey is played indoors on NHL or Olympic sized sheets of ice in arenas, or out on the small ponds or flooded areas in your local parks that the city has provided. More and more people are enjoying this dynamic sport. Hockey provides a great total body workout that will challenge your balance, muscles, and general cardiovascular system. Let's look at some of the many benefits.

No matter if you have aspirations of playing like Wayne Gretzky, Sidney Crosby, Amanda Kessel, or just playing with friends or your kids, this is a great exercise. Learning to skate is just the start of the fun. You get a great leg workout while challenging your core muscles to control the rest of your body while learning to skate. Learning the basics of starting and stopping along with skating backwards, and fine tuning your balance will open up a new world of enjoyment from this fantastic sport. Once you are somewhat comfortable with that, you get the stick and puck involved and that is really where the fun starts! The passing, shooting, and general puck control are great ways to tie in the upper body to the core and the legs, and then you are talking about a total body workout.

Cardiovascular benefits are great with skating and hockey in general. From a novice to a seasoned pro, you will burn a ton of calories while skating and playing this fantastic game.

Don’t worry about getting too hot because you have the lower temperatures inherent to the sport that help cool you down no matter if it is inside or outside. Add in the fact that you are skating at a faster speed than you would be walking or running, you get the air passing around you to help you stay comfortable while playing. This benefit will allow you to work hard on cardiovascular fitness and not feel like you are getting overheated.

What are you waiting for? Get to the rink, put on the skates, and get the journey started. Before you know it you will be talking about the “dangle” you did around that “pylon” before you went “bar down” with your new “twig”, or how you took and “sniped” the goalie for a “top shelf” goal then did a nice “celly” afterwards. Well, the lingo will come in time as you work on your “flow”. If there is a bump in the road and you get a bump, bruise, sprain, or strain come see me, I am well versed to get you back on your “edges” in no time. I can focus on what you need to elevate your skating and your overall game.

Tony Yelden ATC,LAT, PTA graduated from the University of Iowa with a degree in Exercise Science with a specialization in Athletic Training, and from Arapahoe CC in Colorado from the PTA program. Tony is certified in Selective Functional Movement Assessment and has over 20 years of experience, along with being a Level 4 USA Hockey coach.

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Your at home workplace checklist!

Tue, 26 Oct 2021 17:32:11 GMT

It is estimated that by the end of 2021, 25-30% of the workforce will be working from home. Our everyday workplace set up can lead to aches and pains if not set up properly. Consider this checklist as you evaluate your at home work station:

Chair: It is worth the investment to have a chair that is cushioned and supportive. The more mobile your chair the better. Look for a chair on wheels that you can adjust the height, have the option to swivel side to side, and adjustable arms for a good fit at your desk. Consider a lumbar roll for your chair to help keep the natural curvature of your lower back supported. Your feet should be flat on the floor when sitting upright with about a 90 degree angle at your knees.

Keyboard: Consider your keyboard. Your keyboard should be positioned so your forearms are able to be about at the horizontal line, you may need to adjust the height of your chair to obtain this. Position the keyboard so you are not having to reach or raise your shoulders. Position your mouse so that you don’t have to reach or lean.

Computer height: Having your computer monitor at the appropriate height is essential for helping you maintain good posture throughout your work day. The top of your computer screen should be at or slightly below eye level. Additionally, your monitor should be placed at about arm’s length away from you. If you are using a laptop, consider using a stack of books or a box to elevate the monitor. If you are going this route with your laptop, use a wireless keyboard, so you aren’t reaching up to your laptop keyboard.

Stand up workstation: Consider a stand up desk or finding a place where you can work standing up in your home to mix things up. Ease into it by starting with 30-60 minutes and gradually increasing your time at your stand up workstation. Research has shown that sit to stand desks can increase productivity by 10-20% and improve energy levels and concentration.

Move your body!: Research has linked sedentary jobs with a number of health related concerns like obesity, diabetes, and cardiovascular disease. Staying in one position for too long can contribute to poor circulation in our muscles and joints, muscle imbalances, and decreased flexibility. Make a point to move your body at least once every hour, even just for 30 seconds. Besides standing up and walking around, try rolling your shoulders, turning your head from side to side and stretching your forearms.

Once you’ve evaluated your work place set up, now do the extra work and practice good posture throughout the day. When you are sitting at your chair, maintain an upright posture with your shoulders pulled back. Maintain a good neck posture by keeping your ears aligned over your shoulders. If you are standing at a stand up desk, consider wearing supportive shoes, stand with your legs straight, but knees unlocked, and practice the same good posture tips above.

Our therapists at Rec Center Physical Therapy have the knowledge and expertise to help analyze your at home workplace setup and help you troubleshoot factors that may be contributing to your musculoskeletal problems or impairments. In addition, physical therapy can help you with stretches and strengthening exercises to help you get back on track.

Sarah is a 2005 graduate of Kirkwood’s Physical Therapist Assistant program and a recent graduate of Pima Medical Institute’s Bachelor of Science in Physical Therapy Assistant program. Sarah is returning to the field of physical therapy after a season of being at home with her kids and is excited to be back caring for patients. In her free time Sarah enjoys taking care of her family, reading, playing and coaching volleyball and basketball, and spending time with her pets.

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Exercise During and After Pregnancy

info@dotcomdesign.com (Josh Krueger) — Tue, 28 Sep 2021 08:48:03 GMT

At Rec Center Physical Therapy, we can help you to navigate your prenatal stage and educate you on optimal exercises for you that offer the safest and healthiest benefits to you and your baby. To ensure safe exercise during and after pregnancy, your physical therapist and physical therapist assistant team will work with you to assess your current fitness level and develop an individualized exercise program to help you reach your personal fitness goals. Examples of exercise ideal during pregnancy include walking, yoga, swimming and pelvic floor and core strengthening exercises. Exercise during pregnancy has shown to decrease risk of excessive weight gain, gestational diabetes, gestational hypertensive disorders (such as pre-eclampsia), preterm birth, Cesarean birth and lower birth weight. In addition to safely navigating exercise during pregnancy, physical therapy can assist with pains, such as back, hip and pelvic pain, by implementing a treatment plan to address strength, flexibility, alignment and posture. By strengthening abdominal and back muscles, you can help to minimize the increase in forces across all joints.

Slowing down is often not an option for a pregnant woman, so your physical therapy team can work with you to make adjustments to your activities of daily living and learn how to move in ways that puts less stress on your body as well as learn how to carry young children in a way that is safer and healthier for you AND baby. Through strengthening abdominal and back muscles, we can help to prepare you for labor and delivery which will also aid in postpartum recovery. Other reasons for physical therapy during pregnancy include urinary incontinence prevention, carpal tunnel syndrome, fluid retention and condition-specific considerations, such as Multiple Sclerosis or Ehlers Danlos syndrome.

While physical therapy can help you before and during your pregnancy journey, problems like back, hip and pelvic pain don’t just go away once your pregnancy has ended. After three trimesters of continuous anatomical and physiological changes, the fourth trimester brings its own challenges. The first three months post-pregnancy (also known as the FOURTH trimester) comes with even more bodily changes, mentally and physically. During this time it’s easy to spend all of your attention and energy on your new bundle of joy, but taking care of yourself during this time is just as important. At RCPT, we can help you to navigate that fourth trimester by helping you safely return to exercise, address pains by teaching you how to adapt movement when necessary and help to regain strength and flexibility. Other fourth trimester (and beyond!) topics we can assist you with include Diastasis Recti, breastfeeding, pelvic health, scar pain and incontinence.

Elizabeth Foley, PTA earned her Physical Therapist Assistant degree from Kirkwood Community College. She also attended the University of Iowa and Iowa State and studied Diet and Exercise Science and Communications. As a new mom herself, Elizabeth has gained a deeper appreciation for the entire pregnancy journey and loves to help other Moms live life to their full potential. Her professional interests include exercise and nutrition and living a healthy lifestyle as a whole.

When she is not at the clinic she enjoys spending time with her husband, Eric and their daughter, Eleanor. She loves to spend time being active with her family outdoors, gardening and working on their fixer upper home.

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Preoperative Physical Therapy

info@dotcomdesign.com (Josh Krueger) — Tue, 31 Aug 2021 11:00:47 GMT

Preoperative physical therapy visits have evidence to suggest improved functional outcomes after surgery and improved patient satisfaction.

These physical therapy visits may include:

Assistance with pain relief and decreasing inflammation
Increasing range of motion and strength
Safe transfer techniques in the home and community
Instruction in use of walker, cane, crutches, brace, sling, etc.
How to bathe, sleep, care for proper healing
Fall prevention
Expectation during hospitalization and education regarding factors influencing discharge
Ease anxiety about the unknown and help to understand the process.

Often not only does the affected leg or arm weaken due to pain and swelling but also our core and our motor control/coordination diminishes so it is of true benefit to get your core and motor control working at its best prior to surgery.

Our therapists can also assist you in getting set up with a personal trainer in the gym or even BASE camp (see Collins Aerospace Rec Center for details) would be an excellent option as the instructors will modify your workout around your personal limitations. In this way you are able to continue to get your body in its best shape and ready for a successful surgery.

A few examples of patients that have come in for PT preoperatively include:

ACL Reconstruction

Address swelling, lack of motion and strength
Instruct in use of crutches and brace
Educate on elevation, icing, and compression stockings to control swelling
Transfers, walking, stairs and safety
Fall prevention
Answer questions regarding surgery or after care and return to school/work
Issue contact information if questions arise

Oftentimes after an ACL tear a significant amount of swelling ensues and this will often prevent full motion in the knee. Therapy before surgery to help reduce swelling and regain motion helps to prevent scar tissue formation within the knee. The swelling also creates muscle “shut down” and atrophy. Starting strengthening in an appropriate manner before surgery will also help improve the recovery.

2. Rotator Cuff Repair

Address pain, lack of motion and assist with passive motion
Instruct in use of sling and how to get it on/off safely
Educate on icing
Answer questions regarding after care including how to change dressing, bathe/shower, and sleep.

Whether a rotator cuff tear is chronic or acute, motion typically is a problem prior to surgery and scarring may develop. Improving this motion prior to surgery helps to prevent any issues after surgery. Raising your arm prior to a rotator cuff repair surgery is often very difficult and painful and not only will working on the motion help but improving the activation of the surrounding musculature that stabilizes the shoulder will also help. Many patients fall into the habit of hiking their shoulder when raising their arm which lends to further problems and oftentimes can cause neck pain and headaches.

3. Knee Replacement

Address pain, lack of motion and strength
Instruct in use of walker or crutches
Educate on elevation, ice pack, compression stockings or wrap to control swelling
Educate on wound care and dressing
Transfers, walking, stairs and safety
Fall prevention
Answer questions regarding surgery or after care
Issue contact information if questions arise

The typical patient that is ready to have a knee replacement has lost the ability to straighten their knee. This not only makes it harder to attain after surgery but also causes problems up the chain and into the low back because of how the gait is changed. Not only is the patient unable to straighten their knee when walking but because of this their glute (buttocks) muscle is unable to activate like it should, lending to even further problems. Proper exercises to assist with knee straightening and glute strengthening will help improve recovery.

If you have a future surgery planned it may be of benefit to schedule a PT appointment and discuss your concerns and goals and see if therapy visits would benefit you and help you achieve your wanted outcome with ease. Call the Rec Center Physical Therapy clinic at 319-295-8899, to schedule your preoperative physical therapy appointment today.

Ashlee Fandel, MPT, MTC, has been practicing for over 20 years in outpatient physical therapy. She received her Manual Therapy Certification in 2006 improving her skills in joint manipulation and soft tissue mobilization. Although she believes the “hands on approach” is highly beneficial, it is the education of how the body works and how to treat it appropriately that carries through for life long health. Our joints and muscles work effectively when they have good range of motion and strength to coordinate well together. This is the specialty of an outpatient physical therapist; to determine the weaknesses and imbalances from an orthopedic standpoint. It cannot be ignored however that having a total body that works with good nutrition, sleep, appropriate physical activity and stress management allows for a good working environment. This well rounded, whole body approach is how Ashlee prefers to address each patient.

Ashlee enjoys weight lifting, running, sports activities, and walking her dog Sulli. All these are even better with family and friends.

Ashlee feels that being a physical therapist has blessed her with the ability to meet many different people and come to understand them on a deeper level as they heal. She feels fortunate to have an occupation that allows her to have an impact on an individual’s life. New Paragraph

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Arm Care for the Throwing Athlete

info@dotcomdesign.com (Josh Krueger) — Tue, 27 Jul 2021 12:11:25 GMT

How can we Help?

First and foremost, we have to understand Why All The Injuries?

One reason could simply be due to the fact that the athlete is throwing way too much. In baseball for example, they are either exceeding recommended pitch counts or throwing all year round which is 3-4 more months than advised. Poor throwing mechanics is also a possible explanation to include improper breaking of the hands, arm slot, release point or lower half mechanics to name a few. Another possible cause that often gets overlooked is muscle imbalance.

Why the imbalance?

This problem exists in part due to the tremendous force that is placed on the body when throwing. For example, it can take up to 1.5x body weight of eccentric muscle force to slow the arm down during the baseball throw. This can undoubtedly place excessive stress to the tissue ultimately leading to injury. Adding to this is the fact that throwing is highly repetitive, using the same muscles throw after throw which can contribute to imbalance in mobility and strength.

Why Does the Imbalance Matter?

Multiple studies have shown a direct correlation between this imbalance (loss of motion/strength) and increased injury risk for throwers. One study of 23 high school pitchers demonstrated that of the 12 who experienced pain, ALL had significantly decreased strength of the scapular muscles and rotator cuff. Another study of pro pitchers indicated a loss of only 5 degrees of external rotation range of motion was associated with a 200% increased chance of shoulder injury!

The Good News!

Early detection of these imbalances/deficits can help prevent more serious injuries from occurring. Even Better News… At RCPT, we would love to help with this detection by offering Free Arm Care Consults . We will provide a 15 minute screen to assess strength and mobility to determine if there are any deficits that may be concerning. We can then discuss if specific exercises or a comprehensive program is advised.

More Good News… There are some great comprehensive arm care programs backed by leading PTs in the field that have been shown to reduce injury risk for the throwing athlete. We are excited to be able to provide such an arm care program that would be uniquely tailored to the individual if indicated by the free arm care consult and desired by the athlete.

If this topic hits home with you as an athlete or for your son or daughter, we at RCPT would love to help! If you have any questions or would like to schedule a Free Arm Care Consult, please contact us right away! 319-295-8899

Consults Performed By: Justin Wagner, PT, MPT

Justin is originally from Marion and was an All-State Baseball player at Linn-Mar High School. Justin went on to play baseball at St. Ambrose University where he earned his Bachelor’s degrees in Biology and Masters in Physical Therapy. His passion for baseball as a player and coach has led him to a special interest in properly training the throwing athlete. His 20 plus years of experience as a physical therapist in combination with performing numerous youth, high school and collegiate arm care consults has made him an expert in the mechanics/assessment of the throwing athlete.

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Healthy Habits At Any Age

info@dotcomdesign.com (Josh Krueger) — Thu, 24 Jun 2021 16:51:51 GMT

Rec Center Physical Therapy recommends visiting our clinic for our Annual Wellness Exam. This exam is a comprehensive evaluation and treatment plan that allows the physical therapist to identify individual movement patterns that can lead to a change in mechanics, pain & decreased overall function or performance. In addition, our Annual Wellness Exam provides an opportunity for an in depth look into your overall health and wellness that includes balance assessments, sleep hygiene, and vital signs. An evaluation of functional movements like walking, moving sit to stand, squatting, and climbing stairs are also performed.

While we are excited for you to visit the clinic for your Annual Wellness Exam or for a nagging injury that doesn’t seem to be going anywhere, here are a few healthy tips for each decade of life from The American Physical Therapy Association and Rec Center Physical Therapy.

Tips for 20’s & 30’s:

Move more. Strive to create a lifestyle habit by being active 30 minutes per day or more. Regular exercise in the present is a great way to keep serious health issues such as heart disease and diabetes out of your future.
Did you realize bones begin losing density in your mid-20s? GREAT news – moving more can delay this loss in bone density! Weight-bearing exercises are key to avoiding osteoporosis later in life.
Testing your physical limits? Many people in their 30s challenge themselves with road races, bike rides, and obstacle courses. These activities are an excellent way to stay motivated and active, but be sensible. Ease into new routines and allow your body adequate recovery time to adjust to stresses to help avoid injury.

Tips for 40’s & 50’s:

Stand up for your health! Some inactivity researchers believe that prolonged sitting is so detrimental to your health that exercise doesn’t offset its negative effects. Getting up from sitting at least once an hour and efforts focused on moving more to help off-set these risk factors.
It's time to diversify. Does your exercise routine include aerobic exercise, strength training, and flexibility activities? If not, have a physical therapist evaluate you and make recommendations for safely addressing areas you’re neglecting.
Balance is key. A great goal is to be able to stand on one leg for 30 seconds. If you are only able to accomplish 5-10 seconds, that’s a sign your balance needs immediate improvement.

Tips for 60’s and Beyond:

Take the pressure off. Regular physical activity is more crucial than ever. But, if aches and pains are making exercise difficult, move some of your exercise to a pool. You can work just as hard with less pounding and pressure on your joints.
Maintain your intensity. Studies show that people in their 60s, 70s, and even 80s and beyond can make improvements in strength and physical function. These advancements are directly associated with improved health and quality of life.

Feryl York, PTA, earned her Bachelor of Science in Exercise Science from Western Illinois University and her Associate of Applied Science in the Physical Therapist Assistant Program at Kirkwood Community College (KCC) and is currently pursuing her Master of Strategic Leadership with an emphasis in Healthcare Administration from Mt. Mercy University. She has over 15 years of clinical experience in the out-patient orthopedic and aquatic setting. Feryl utilizes her love of health and wellness by incorporating group exercise instruction for classes like yoga, pilates, and cycling. She serves as adjunct faculty in the Physical Therapist Assistant Program at KCC and enjoys working with a variety of individuals to assist them with their own health, wellness, and rehabilitation needs.

In her spare time, Feryl enjoys traveling with her husband Ryan and their chihuahua Cooper. In addition, philanthropy and advocacy for The Leukemia and Lymphoma Society is at the center of the York family’s efforts.

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Lifestyle Medicine: Taking Control of Your Health

info@dotcomdesign.com (Josh Krueger) — Thu, 27 May 2021 09:03:51 GMT

What is lifestyle medicine? Lifestyle medicine is a unique, evidence based approach that helps you take control of your health. The focus is on 6 areas of life that have a significant impact on your wellbeing:

Exercise
Stress
Relationships
Sleep
Substance Abuse
Nutrition

These 6 areas of our lives deeply influence how our bodies function, how we feel, and how we fight diseases and injuries. Chronic diseases currently account for more than 80% of healthcare related costs (obesity, diabetes, cardiovascular disease, and cancers), many of which can be prevented, or even reversed, with simple lifestyle changes. Additionally, poor lifestyle management can increase your body’s inflammatory response, slow the healing process, and further increase your aches and pains. So when you experience an injury, whether acute or chronic, your lifestyle choices are playing a role in your body’s ability to recover. The promotion of a healthy lifestyle allows the body to more effectively and efficiently protect and heal.

Things you can do:

Ensure regular and consistent physical activity with a goal of 150 minutes of moderate activity per week
Focus on and do things that bring you joy in order to help you manage and reduce negative stress
Maintain positive social relationships, surround yourself with people who love and uplift you, and decrease social isolation
Improve sleep health by addressing the quantity and quality of your sleep with consistent sleep and wake times
Implement positive behaviors to cease tobacco use and limit unhealthy use of alcohol
Eat whole, unprocessed foods filled with protein and plant based nutrients to enrich your body and fuel your day

Now, many of you may have already known that these are positive changes to make for your overall wellbeing. However, there’s a barrier often found in trying to implement these changes. You might have set a goal, tried for a few weeks and simply found consistent, mindful changes are difficult to maintain. By empowering you with insight, knowledge, and awareness of these lifestyle choices, a physical therapist can help you navigate positive changes in order to help you address and improve your overall health.

It’s helpful to remember that these changes do not have to be drastic or instantaneous. Even small changes can help you take steps towards being the best version of you. Take Brenda, for example, who had been dealing with years of pain from osteoarthritis in both knees. By consciously decreasing her soda intake she was able to decrease her knee pain and get back to enjoying exercise again. Or Chad, who was dealing with chronic neck pain and anxiety related to stresses in his personal and professional life. Through guided focus on breathing techniques and increased awareness of stressful triggers, he was able to make changes that decreased his symptoms and increased his joy in life.

At Rec Center Physical Therapy, you will find therapists that take a whole body approach to your health care. Whether you’re dealing with an acute injury or navigating a chronic disorder that continues to rear its ugly head, the physical therapists at RCPT will help walk alongside you in the process of taking control of your health and keep YOU at the center of care. We want to empower you to make healthy lifestyle changes so that you can spend more time doing the things you love and feel great while doing them.

Kristopher Krohn, PT, DPT, earned his Doctorate in Physical Therapy from the University of Iowa and his Masters in Biomedical Science from Iowa State University. His professional interests include manual therapy, orthopedics, sports and lifestyle medicine. He values a holistic approach to physical therapy and implements lifestyle medicine care into the process of rehab and wellness.

When he is not in the clinic he enjoys the outdoors, playing tennis, reading, and spending quality time with his wife, Heidi, and their son, Henry.

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Dry Needling

info@dotcomdesign.com (Josh Krueger) — Fri, 30 Apr 2021 20:23:06 GMT

Dry needling. What is it? Is it right for you?

Dry needling is a specific and individualized treatment where a certified therapist uses a solid thin filament needle to treat a designated area. The areas being treated may range from trigger points to tight spots in the muscle to various connective tissues. After the needle is placed, the body utilizes its natural healing processes by stimulating the nervous system, muscular components, and connective tissues.

This is similar to the method of pressing CTRL-ALT-DELETE to fix our computer. Dry needling resets structures in our body to help with pain control, muscle tightness, improving range of motion, and overall healing.

It is important to note that dry needling is not acupuncture but rather is based on western medicine and science. Recent research on the biochemical and neurological effects on the body have propelled its use as treatment in physical therapy.

Benefits of dry needling include:

Decrease in pain
Increased blood flow in the region
Improved range of motion of the muscles
Restoration of functional movement

The Rec Center physical therapy staff have been using and treating a number of its patients with dry needling for a number of years now. Often dry needling is used as part of a comprehensive treatment plan but has also been used as a single treatment for our patients.

Conditions that we commonly treat include:

Tennis elbow
Golfers elbow
Hip bursitis
Headaches
Back pain
TMJ
Muscle tightness and pain
Foot pain

If you are wondering how dry needling may help you, contact Rec Center Physical Therapy and let one of our experienced clinicians evaluate and answer your questions.

David McEowen, PT, DPT earned his Doctorate in Physical Therapy from Des Moines University. He has been practicing physical therapy for nearly 20 years. He holds advanced certifications in Astym, Functional Movement Screen (FMS), Selective Functional Movement (SFMA), Y Balance, and Functional Dry Needling. He enjoys working with all patients but particularly enjoys working with athletes of all ages.

When he is not working at the Rec Center, you will find David spending time with his family. He enjoys traveling and experiencing the beauty of the outdoors.

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Osteoarthritis

info@dotcomdesign.com (Josh Krueger) — Mon, 29 Mar 2021 11:53:11 GMT

Osteoarthritis (OA) most commonly occurs in weight bearing joints such as knees, hips, and spine. However, OA can affect hands, wrists, and feet.

How Does Osteoarthritis Affect Joints?

Cartilage: Cartilage is a firm, rubbery material that covers the ends of bones in a normal, healthy joint. Healthy cartilage allows bones to smoothly glide over one another. The main function of cartilage is to decrease friction in the joint. It also provides shock absorption with physical activity. Over time, cartilage can wear away causing bones underneath to rub together. This can cause swelling, pain in the joint, and loss of motion.
Osteophytes: An osteophyte is small deposits of bone (bony growth), also known as a bone spur. This can happen when there is cartilage damage and bone spurs can form at the edge of a bone.
Soft tissue: Soft tissue includes muscles, tendons, and ligaments. Muscle weakness can happen over time with decreased exercise due to joint pain. As cartilage deteriorates, tendons and ligaments may become lax, causing pain.

Symptoms of Osteoarthritis

Joint achiness and soreness with activity and after rest.
Joint swelling.
Pain in joint after overuse, repetitive movements, or with sports.
Limited range of motion.
Muscle weakness around joint.
Instability in joint (ex: knees buckling or “giving way”).

Most symptoms develop gradually over time.

Potential Causes of Osteoarthritis

Obesity: Excessive weight can increase the likelihood of osteoarthritis. Extra weight puts increased stress on joints. This accelerates the wear on cartilage.
Current or pre-existing injuries: A broken bone or soft-tissue injury (sprain or tear) near a joint increases the risk of developing OA.
Joint overuse: Repetitive strains or movements over an extended time and duration can put increased stress on a joint.
Heredity: Some individuals may have an inherited defect in a gene involved in the production of cartilage.

How Is Osteoarthritis Diagnosed?

Diagnosis is based on a combination of factors that include description of symptoms, observation, location, and pattern of pain. A clinical diagnosis can be made with a thorough evaluation.
X-rays can detect joint or bone damage. They can also be used to rule out other causes of pain in a particular joint. X-rays help determine if surgical intervention may be considered.
An MRI reveals cartilage and other soft tissue structures. This may be used as part of the process of determining what treatment option is the best for you.

Of note: There is not a blood test to make a diagnosis of osteoarthritis. A blood test may be done to exclude other arthritis conditions that may mimic OA. Another reason for a blood test is to exclude diseases where OA occurs as a secondary condition.

Treatment for Osteoarthritis

There is not a cure for OA, but there are many things that help enable a healthy lifestyle.

Physical therapy can help determine an exercise program that will help improve strength, flexibility, and balance. Physical therapy can help patients reach their goals through specific strengthening to best fit a patient’s need and lifestyle for improved function in everyday activities. A physical therapist will evaluate shoe wear, need for assistive device, education on how to best protect joints, and many other aspects to find the best outcome for each patient.
A good exercise program will include:
Strengthening to help build the muscles around the painful joints. This eases the stress put on joints.
Range of motion and stretching to help improve flexibility.
Aerobic or cardio exercise to increase endurance and help maintain or decrease weight.
Balance exercises to help strengthen muscles needed for improved balance. Improved balance will decrease the risk of falls.
Core strengthening to help facilitate posture and support the body.
Pain and anti-inflammatory medications may help manage symptoms. This would be something to discuss with a doctor.
Surgery intervention as determined by an orthopedic surgeon. Hips and knees are the most commonly replaced joints.

Osteoarthritis Prevention

Although OA is more common with age, it is not a guaranteed part of aging. There are many things that can be done to help mitigate OA, slow the progression of OA, and avoid surgery.

Manage weight: Maintaining a healthy weight has been shown to be one of the best things to do for your joints. The National Health and Nutritional Examination Survey showed obese women are 4x as likely to develop OA. The risk for obese men is 5x greater.
Exercise: Keeping active is a great way to maintain health. There are many different strengthening exercises to build the muscles around joints in a pain-free way. It is important to find movement and exercise that help improve range of motion and enhance quality of life. Walking for exercise is a great activity to add to a daily routine.
Evaluation of new injuries: It is important to see a health care professional to evaluate an injury to take action to avoid further damage.
Eating Healthy: There is not a diet proven to prevent OA. However, some nutrients have been associated with a reduced risk or decreased severity of symptoms. Some examples include food rich in omega 3 fatty acids (healthy fats). Foods with healthy fats have been shown to reduce body wide inflammation. Some research has shown a diet high in Vitamin D is also helpful with improved health in those with knee OA.

If you have osteoarthritis, these suggestions listed above will help you live a healthier lifestyle and slow the progression of osteoarthritis. If you are experiencing OA symptoms, at Rec Center Physical Therapy we have physical therapists available to evaluate and provide a customized treatment plan for you. If you are planning an upcoming surgery, Rec Center Physical Therapy can help with rehabilitation after your procedure.

For more information about Osteoarthritis, you can visit the Arthritis Foundation at arthritis.org. There you will find a section on osteoarthritis. Another website available is the Osteoarthritis Action Alliance (OAAA) at oaaaction.unc.edu.

Nicole Chavez, PTA, received her education as a Physical Therapist Assistant from Kirkwood Community College. She has over 20 years of outpatient physical therapy experience at Rec Center Physical Therapy. She is a certified Pilates instructor and teaches Pilates classes at the Collins Aerospace Rec Center. She also incorporates Pilates rehabilitation in physical therapy. She can develop an exercise program that will focus on core and overall body strengthening to improve whole-body movement, posture, and balance for everyday life.

What Men Need to Know about Varicose Veins and Their Health

info@multifuse.com (Multifuse Team) — Tue, 02 Mar 2021 23:35:11 GMT

How to Keep Your Legs Looking Healthy

info@dotcomdesign.com (Josh Krueger) — Fri, 26 Feb 2021 15:13:20 GMT

Your legs will carry you throughout your life and you want to make sure you take care of them. Taking care of your legs can help you to keep them looking young and beautiful. One of the best parts about taking care of your legs is that you’ll also be taking care of your whole body.

Exfoliate

One place to start is exfoliating your legs . Exfoliation involves buffing off the dry, dead skin on the surface of your legs and leaving them feeling soft and smooth. There are several tools you can use to exfoliate your legs. You can keep it simple with a towel or loofah or you can invest in an exfoliating scrub. While exfoliating can be very beneficial for getting smoother legs and even improving circulation, you should avoid over-exfoliating. Too much exfoliating can dry out your skin, especially if you aren’t fully hydrated. On average, you should exfoliate about once or twice a week.

Moisturize

Along with exfoliating, you should also be regularly moisturizing your skin. Moisturizing has many benefits including preventing your skin from becoming too dry or too oily. Of course, moisturizing also makes your legs nice and soft. Another added benefit of moisturizing is that it creates a barrier that helps to keep out infection. Since your legs are less exposed, you only need to moisturize them once a day. You could do this at night before you go to bed or after you get out of the shower.

Hydrate

Keeping yourself hydrated does wonders for your body, including your legs. First of all, drinking plenty of water helps to keep your skin glowing and it flushes out the toxins. Staying hydrated also increases the circulation in your body. This increased blood flow helps to keep your skin tone even. Hydration does a lot more than helping your skin . It also helps to keep your organs functioning properly, lubricates your joints, and helps you sleep better. Try to drink at least 8 glasses of water a day.

Treat Vein Problems Early

One of the biggest obstacles your legs will face is varicose veins or other vein problems. Varicose veins are characterized by dark, twisted veins just under the surface of the skin. They are usually the result of increased blood pressure in the legs. There are ways you can prevent varicose veins including exercise, elevating your legs, and avoiding sitting or standing too long. If you’re past the point of prevention, there are treatments available such as varicose vein reduction. There are a variety of varicose vein treatments to choose from, so it’s important to research them and consult with your doctor to find the best option for you.

Exercise

One great way to make your legs look young is to keep them toned. Regular exercise can help make your legs look shapely and healthy. You can do something as simple as going on a walk regularly or you can take up dancing. These aerobic activities will help tone your legs over time. Of course, you can always take a more direct approach. You can try doing squats, lunges, and other exercises that target your leg muscles .

Massage and Elevate

Massaging your legs can be very beneficial to your health as well as the look of your legs. When you massage your legs, you increase the circulation in your legs. Massages can also improve the flexibility of your muscles by increasing elasticity. You can have a professional or a partner massage your legs, but you can also do it yourself. In addition to massaging, you should also elevate your legs. You can elevate your legs by resting your feet on pillows that are stacked 6–12 inches high. This elevation helps to relieve pressure from your legs and it reduces inflammation. Overall, taking extra care with your legs can help them to look and feel better.

Remember Your Feet

Now that you’ve taken some time to care for your legs, don’t forget about your feet. Your feet face a lot of wear and tear throughout the day and your life. You want to give them just as much care as your legs. The most important things to watch out for with your feet are dry heels and calluses. If left uncared for, your feet could even develop cracks in the heels. Keep your feet exfoliated by sanding your heels and keep them moisturized. You can even do a foot spa day for extra care. To have beautiful legs, you need to make sure you have a beautiful and solid base in your feet.

While you might be primarily concerned with the look of your legs, you’ll be delighted to know that most care tips are helping to keep your legs (and in some cases your whole body) healthy. It’s important to take care of your legs. This helps them to look wonderful and keep carrying you through life.

Need physical therapy? We have you covered !

Osteoporosis

info@dotcomdesign.com (Josh Krueger) — Thu, 25 Feb 2021 12:13:47 GMT

What is Osteoporosis?

Osteoporosis causes bones to become weak or brittle. Bone is living tissue that is constantly being broken down and replaced. Osteoporosis occurs when creation of new bone doesn’t keep up with the loss of old bone.

Who is affected by Osteoporosis?

Osteoporosis affects men and women of all races. Older white and Asian women who are past menopause are at highest risk. Healthy diet, weight bearing exercises and medications can prevent bone loss or strengthen weak bones.

Symptoms:

Typically, there are no symptoms in early bone loss. In most cases people with osteoporosis don’t know they have the condition until they have a fracture. Pain may be the only symptom prompting them to seek medical attention to confirm a fracture with an x-ray. Once your bones have been weakened by osteoporosis, you may have signs and symptoms that include:

Back pain, caused by a fracture or collapsed vertebra
Loss of height over time, greater than 1inch
A stooped posture
A bone that breaks more easily than expected

If you don’t have symptoms, but have a family history of osteoporosis, went through early menopause (including early hysterectomy) or took corticosteroids for several months at a time, you may be at risk for osteoporosis. Talk to your doctor, who can help you assess your risk. Without appropriate treatment osteoporosis can worsen. As bones get weaker, the risk of fracture increases.

Causes of Osteoporosis:

Your bones are in a constant state of renewal. New bone is made and old bone is broken down. When you’re young, your body makes new bone faster than it breaks down old bone and your bone mass increases. Most people reach peak bone mass by age 30. As people age, bone mass is lost faster than it is created. How likely you are to develop Osteoporosis depends partly on how much bone mass you developed in your youth. Peak bone mass appears to be inherited and varies by ethnic group. The higher your peak bone mass, (the more bone mass you have in the bank) by age 30, the less likely you are to develop osteoporosis as you age.

Risk factors:

A number of factors can increase the likelihood of developing osteoporosis. These include age, race, lifestyle choices and medical conditions and treatments. Some risk factors are out of your control, including:

Your Sex: Women are much more likely to develop osteoporosis than men.
Age: The older you get the greater your risk of osteoporosis
Race: You are at greater risk if you are of white or Asian descent
Family History: Having a parent or sibling with osteoporosis puts you at higher risk, especially if your mother or father fractured a hip
Body frame size: Men and women with small body frames tend to have a higher risk because they might have less bone mass to draw from as they age
Sex hormones: Lowered sex hormones levels tend to weaken bone. The decrease in estrogen levels in women at menopause (age 45-55) is one of the strongest risk factors for developing osteoporosis. Men continue to lose bone at a slower rate at this age than women, but by ages 65-70 women and men are usually losing bone at the same rate. Men have a gradual reduction of testosterone levels as they age. Treatments for prostate cancer that reduce testosterone in men and breast cancer treatment that reduce estrogen in women are likely to accelerate bone loss.
Thyroid, overactive parathyroid and adrenal gland issues also contribute to bone loss.

Dietary factors:

Osteoporosis is more likely to occur in people who have:

Low Calcium intake.
Eating disorders
Gastrointestinal surgery and other disorders
Long term use of oral or injected corticosteroids
Medications taken for seizures, gastric reflux, cancer and transplant rejection
Other diseases: Celiac disease, Inflammatory Bowel Disease, Kidney or Liver disease, cancer, Lupus, Multiple myeloma, Rheumatoid Arthritis.

Lifestyle choices:

Poor habits can increase your risk of Osteoporosis including:

Sedentary lifestyle: People who sit a lot have a higher risk of osteoporosis than those who are more active. Any wt bearing exercise and activities that promote balance and good posture are beneficial for your bones. Examples include walking, running, jumping, dancing and weight lifting.
Excessive alcohol consumption: More than 2 alcoholic drinks per day
Tobacco use

Bone density test for diagnosis:

To check for osteoporosis, your doctor will review your medical history and do a physical exam. They may also run blood and urine tests to check for other conditions that may cause bone loss. A DEXA scan, Dual Energy X-ray Absorptiometry is a low dose X-ray of your spine, hips and wrists that is recommended at age 40 for a baseline and repeated every 2 years.

DEXA results:

T score: > -1.0 is normal Bone Density
T score: -1.0 to < -2.5 reflects 10-25% bone loss/ Osteopenia
T score: - 2.5 or greater reflects 25% or more bone loss/ Osteoporosis

Osteopenia vs osteoporosis:

If your doctor tells you that you have osteopenia, you may think you misheard the word “osteoporosis”. However, osteopenia is a separate condition from osteoporosis, where you have below normal bone density, but not as severe /low as osteoporosis.

In many cases, osteopenia can lead to osteoporosis, so if you have osteopenia, you should take steps to strengthen your bones.

Treating Osteoporosis:

If you are diagnosed with osteoporosis, your doctor will work with you to create a treatment plan. They may prescribe medications as well as lifestyle changes. These lifestyle changes can include increasing your intake of calcium and vitamin D as well as appropriate exercise. There is no cure for osteoporosis, but proper treatment can help protect and strengthen bones.

These treatments can help slow the breakdown of bone in your body, and some treatments can spur the growth of new bone.

In addition to your treatment plan, an appropriate diet can help strengthen your bones. Healthy bones need certain nutrients, such as calcium to maintain strong bones and vitamin D to help absorb calcium. Other nutrients that promote bone health include protein, magnesium, vitamin K and zinc. Good sources of calcium include, low fat dairy products, dark green leafy vegetables, canned salmon or sardines with bones, soy products such as tofu and calcium fortified cereals and orange juice.

Recommended daily calcium for women 50+ and men 70+ is 1200 mg/ day. An easy way to calculate calcium on your food labels is; if 1 cup of milk is 30% of your daily intake, add a zero and that cup of milk provides 300 mg of calcium.

Recommended vitamin D for adults 50-70 years old is 600iu- 800 iu per day provided through food and supplements. Discuss with your doctor what amounts you should consume.

Osteoporosis is a condition that can have serious effects. It can lead to fractures, pain and limited function and other complications.

For instance, treatment for a hip fracture can include staying in bed for long periods, which raises your risk of blood clots, pneumonia and other infections. The good news is there’s a lot you can do to prevent and treat osteoporosis; from eating right and exercising to taking appropriate medications.

Some other things to prevent fractures include:

Avoiding forward bending, side bending and rotation (twisting) through the spine
Sit tall when coughing and sneezing or having a bowel movement (no bending forward)
Stand to side of oven (and other appliances) and bend at hips without twisting to reach into oven
Keep your spine straight when putting on socks and shoes. Sit and bring foot to your opposite ankle
Bend at hips when leaning over sink to brush teeth or wash face/ makeup and shaving
Do not try to open heavy or stuck windows
Keep spine straight and lift with legs when lifting heavy objects
Improve balance, leg strength, spine extension, hip extension
Weight bearing exercises
Wear supportive shoes
Use assistive device if needed
Keep floors free of clutter and halls well lit
Have vision and hearing checked often

Exercise:

Exercise can help you build strong bones and slow bone loss. Exercise will benefit your bones no matter when you start, but you’ll gain the most benefits if you start exercising regularly when you’re young and continue to exercise throughout your life.

Combine strength training exercises with weight bearing and balance exercises. Strength training helps strengthen muscles and bones in your arms and upper spine. Weight bearing exercise, such as walking, jogging, running, stair climbing, skipping rope, skiing and impact producing sports mainly affect the bones in your legs, hips and lower spine. Balance exercises such as tai chi can reduce your risk of falling especially as you get older. Swimming, cycling and exercising on machines such as elliptical trainers can provide a good cardiovascular workout, but they don’t improve bone health.

If you think you’re at risk for osteoporosis or you’ve been diagnosed with it, talk to your doctor. They can work with you to put together a prevention or treatment plan that can help improve your bone health and reduce your risk of complications.

Come see us at Rec Center Physical Therapy for appropriate exercises to strengthen your body, work on posture and balance to improve your bone health and prevent falls. Preventing falls, prevents fractures.

A good source for more information is the National Osteoporosis Foundation. www.nof.org or call 1-800-231-4222.

Here at Rec Center PT, Lisa Patterson, PTA received her education as a Physical Therapist Assistant from Kellogg Community College in Battle Creek, Michigan. She has 30 years of clinical experience in the outpatient rehabilitation setting. She has training in Pilates for Rehabilitation, Osteoporosis and Manual Therapy. Her training in Pilates for Rehabilitation is instrumental in assisting our patients with posture, core strength and avoiding falls to improve overall function.

Women's Health Physical Therapy

info@dotcomdesign.com (Josh Krueger) — Thu, 28 Jan 2021 08:34:57 GMT

There are many conditions related to women's health that can be treated through physical therapy. Some of these conditions include urinary incontinence (leaking urine), pelvic pain, pelvic organ prolapse, urinary frequency, and diastasis recti (the separation of abdominal connective tissue which commonly occurs during and post pregnancy). Treating these conditions often takes a “whole body” approach from looking at your mid back mobility, rib cage movement, hip strength and even your foot strength! Strengthening just the core and pelvic floor is not always the full solution. Often, one part of the body is tight or weak which puts too much strain either on the pelvic floor (in the case of prolapse) or on the abdominal connective tissue (in the case of diastasis.).

Let's talk a little more about a few of these conditions and what is "normal".

Urinary stress incontinence is common in women and examples of this include leaking small amounts of urine with sneezing, coughing, running or jumping. Studies have shown that 25% of female athletes struggle with urinary incontinence. Even though this is common, it should not be considered just a "fact of life"; it is something that can be treated! Many women are familiar with Kegel exercises, but there are times that these exercises are actually not the solution. So if you are trying to strengthen your pelvic floor on your own without success, pelvic floor PT can help you find a better solution.

Pelvic organ prolapse is also a common problem in women. Depending on the stage of prolapse, symptoms can be improved through physical therapy. Symptoms of prolapse can include a feeling of heaviness or pressure in the pelvis, difficulty starting a stream of urine or difficulty fully emptying the bladder.

Research has shown that 1 in 7 women have suffered from pelvic pain. There are many conditions that can cause pelvic pain, including overactive pelvic floor muscles. Pelvic health physical therapy can help identify and treat the cause of your pain.

Diastasis Recti is the separation of abdominal muscles that commonly happens during and after pregnancy. Having a diastasis can make it hard for you to effectively use your core muscles to accept load through your body.

What can you expect during your first visit?

Your general strength and mobility will be assessed. We will talk about your health history, symptoms and goals. Some women benefit from internal assessment of pelvic floor muscle tightness, tenderness and strength. However, if you prefer, there are many treatment and assessment options that do not require any internal treatment.

Anya Polehna, DPT, earned her Doctorate in Physical Therapy from the University of Iowa. She has 12 years of experience as a physical therapist and has been specializing in women’s health for 7 years. She enjoys working with patients, addressing their individual needs to help them return to the activities they love.

Call the Rec Center Physical Therapy clinic at 319-295-8899 , to schedule your women’s health physical therapy appointment today.

How Physical Therapy Can Help Your Legs

info@multifuse.com (Multifuse Team) — Tue, 19 Jan 2021 21:24:27 GMT

Running

info@dotcomdesign.com (Josh Krueger) — Sat, 26 Dec 2020 11:18:51 GMT

Running is highly repetitive and therefore readiness for running is important to ensure your muscles and joints will be able to tolerate the impact. Mechanics of running are important as well to ensure the forces to the muscles and joints aren’t creating stress or injury.

In screening for readiness for running we commonly use the tool, FMS (Functional Movement Screen). The FMS is a series of 7 movements to screen your body for potential limitations. We offer this screen for $25 and will give you recommendations based on your results on whether you would need to work on strengthening and/or stretching and if running would be recommended or not at that time.

If you have already been running and are having some difficulty we have a machine called the Anti-Gravity Treadmill , which gives us the ability to closely review running form and lower body weight percentage to make running less stressful or painful to the involved/injured body parts.

Physical Therapy not only involves a biomechanical evaluation and potentially the utilization of the Alter G Treadmill to reduce stress but PT also will help to reduce inflammation through various methods. Our Class IV state of the art Deep Tissue Laser is one way to help with inflammation. We also offer traditionally used modalities such as Estim, Ionto and Ultrasound.

Muscle guarding and tightness are common problems with runners and we offer the DMS (Deep Muscle Stimulator) as well as ASTYM to assist with these limitations.

Injuries from running, as with most injuries, the quicker you address it, the faster the issue can be worked on and hopefully you can get back to running. Most runners have tendencies to push through pain (especially the longer distance endurance runners) and will have a hard time taking a break from their routine. Unfortunately injuries tend to get worse if you ignore them.

We are here to help you and we also offer free injury consultations in the clinic or via telehealth. Feel free to call to set this up at 295-8899.

We have many dedicated clinicians that have experience with runners and many that also happen to be runners themselves.

We are proud to have our coworker Micky Hansen, PTA who recently completed an entire year of running daily.

Here are some of his thoughts……

2020 has been a crazy year, I started in mid-November of 2019 with the goal of going until New Year’s (a way to finish strong). I decided to keep going to see how long it was possible without extreme fatigue, pain, injury, etc. Once I got to 200 days in a row, my awesome coworkers and friends encouraged me to keep going and see if I could do a full year. There were some tough times, sore body parts, stress, fatigue, and 2 episodes with a light sprained ankle. I was able to get through even doing some long travel days.

In the midst of all this running, I have been trying to figure out what running does for me:

In 2020 (the year of COVID), running has been my stable, happy place. If I get my run in, then tomorrow will be ok. It helps me clear my mind and reflect on everything that has happened this year.

Running can be unpredictable, but it can also be the support to get through a difficult year and an uneasy time in the world.

I’ll keep going.

Pilates

info@dotcomdesign.com (Josh Krueger) — Thu, 26 Nov 2020 14:05:26 GMT

Pilates is a form of low-impact exercise with slow, precise movements that focus on breath control. The exercises can be performed either on a mat or specially designed Pilates machines (such as the Reformer), most of which are equipped with springs. The springs can be altered to provide resistance (aimed at increasing strength and flexibility) or assistance depending on the goal with the client.

T he use of lighter springs is an excellent way to "find" or "wake up" your stabilizing muscles because of the added control needed to perform each movement. This lighter tension will in turn improve the strength of your deep, localized muscles that stabilize your joints which is different from any other traditional rehabilitation exercise. The precision and control needed for each movement, in combination with appropriate breathing patterns, forces the client to focus on the present task to connect the mind and body.

Another advantage of the springs is movement re-education. A well-trained Pilates clinician can identify faulty movement patterns and adjust the springs to reduce compensation strategies in order to facilitate a normal movement pattern. This will, in turn, prevent unnecessary strain to other joints and muscles, to decrease pain and improve function.

Pilates can be performed by anybody, regardless of age or ailment. The experienced Pilates clinicians at Rec Center Physical Therapy will utilize findings from the Selective Functional Movement Assessment (SFMA) when prescribing Pilates exercises with the goal of pain reduction and improved function. We will modify and carefully monitor all exercises allowing for safe, efficient movements for all populations.

Adding Pilates into your routine, whether for fitness and/or in physical therapy, can reduce pain, improve stability and mobility, and increase body awareness and posture. These benefits will carry over into your overall function to make your daily activities, such as mowing your lawn and cleaning your house that much easier and your recreational activities much more successful.

Jane Thurm, MPT, earned her Masters in Physical Therapy from the University of Iowa in 2000. She has 20 years of clinical practice in the out-patient orthopedic setting. She is certified in dry needling, Selective Functional Movement (SFMA), and numerous Pilates organizations. She values the Pilates work in the rehabilitation setting and integrates her passion and experience in them when prescribing exercises to treat her patients. Her qualifications offer a unique experience to those patients at RCPT.

Call the Rec Center Physical Therapy clinic at (319) 295-8899 , to schedule your Pilates based physical therapy appointment today.

What Are the Most Common Workplace Injuries?

info@multifuse.com (Multifuse Team) — Wed, 11 Nov 2020 17:49:06 GMT

No one likes getting injured, but unfortunately, they are a fact of life. Injuries can happen anywhere—even at work. Here are some of the most common workplace injuries you might encounter during your career.

Falls

According to The HR Directo r, falls are some of the most common workplace injuries. Whether you work in construction or at an office, there are many different situations where you could fall. Be aware of the different potential hazardous areas that surround your work. For example, if you work at an office building with stairs, be especially careful during wintertime to not slip. The stairs could be icy or snowy, so try to avoid those areas.

It’s also important that employers institute policies to prevent potential injury. For example, it’s important for an employer to establish the importance of cleaning up spills or consistently wearing protective gear.

Car Accident-Related Injuries

While you might not initially think of car-related accidents as workplace injuries, they are actually quite common. Because it seems unlikely to have an accident in a parking lot where cars are going at extremely slow speeds, people can often let their guards down.

But even when accidents occur at slow speeds, according to The Spine and Orthopaedic Academic Research Institute , there can still be significant damage done. If hit hard enough when pulling out of a parking spot, you could actually get whiplash. S

Repetitive Stress

Repetitive stress injuries result from repeating movement for long periods of time. These types of injuries can occur in any field. According to Bruscato Law , causes for this injury can range from using a jackhammer to simply typing at a keyboard.

It’s important to watch for signs of repetitive stress while you work. If you work at a regular office job, you might start to notice cramping in your hands from typing. This can result from carpal tunnel, which happens when the wrist is pinched while typing. To avoid this, make sure to take regular breaks so you don’t put so much repetitive stress on your body.

Exposure to Loud Noises

According to HearCare , another injury that can occur in the workplace is hearing loss. If you work in construction or in fields where your environment is relatively noisy, it’s essential to ensure that your workplace is meeting OSHA’s sound requirements.

OSHA requires employees have some form of hearing conservation plan if the noise level of their workplace exceeds 85 decibels. A typical approach to address these types of sound levels often involves wearing protective hearing devices and taking sound breaks. Even with protective hearing gear, taking sound breaks can give you a chance to release some strain and to allow your ears to reset.

Cuts and Lacerations

In addition to experiencing hearing loss, you may also get cuts and lacerations at work. It’s important to preempt these types of situations. If you work in an office, preventing cuts could simply involve being more deliberate when you pick up paper to ensure that you don’t get paper cuts.

If you work in an industry that requires you to work with heavy-duty equipment, you should be especially careful to implement specific standard procedures for dealing with that equipment. Be especially careful to not have any equipment powered on unnecessarily as injuries from equipment most often result when individuals aren’t being deliberate with that equipment.

Overexertion Injuries

According to O2 Employment Services , overexertion is one of the most common causes of workplace injuries. When you perform lots of physical labor at work, it’s important to listen to your body and recognize when your body is hurting.

Try and be deliberate when you are lifting heavy objects. For example, lighten the strain on your back by engaging your core and legs when you lift things from the ground.

In order to prevent overexertion, make sure to get proper training for the different tasks you are required to do for your job. Education about the equipment you work with and the tasks you perform will enable you to perform at your best and minimize injury.

Workplace injuries happen, but they can be prevented. Taking precautions to prevent these kinds of injuries can go a long way in helping you to stay safe while you work.

Regardless of things we do to prevent them, injuries still happen sometimes. If you’re looking for relief from an injury, contact us to schedule some physical therapy!

Introduction to the Selective Functional Movement Assessment

info@dotcomdesign.com (Josh Krueger) — Mon, 26 Oct 2020 22:08:02 GMT

The Selective Functional Movement Assessment (SFMA) is a movement-based diagnostic system that allows a physical therapist to break down components of functional movements in order to determine the cause of pain. It is a repeatable test that easily allows for the ability to incorporate treatments and then reassess to determine if movement has improved and ideally, if pain has also decreased.

A key concept of the SFMA is the concept of regional interdependence. This has been a subject of discussion in the physical therapy world for a number of years. Essentially, often there is dysfunction in one area of the body that leads to pain and dysfunction in another area of the body. For example, as therapists we often treat people with knee pain that is related to altered mobility and strength at the hip. Sometimes this is related to inflexibility or joint stiffness. Other times this is a result of loss of motor control surrounding the joint. In either case, it is possible that the source of the knee pain is not structurally related to the knee.

The SFMA consists of a “top tier” of movement patterns. We look at a series of movements starting at the neck and working down the body. We are looking for not only the quantity of movement available but also the quality of the movement pattern. Each large movement can then be broken down systematically into smaller components to determine whether a person has a mobility problem or altered motor control. We are then able to intervene using a variety of treatments and exercise to address each of these components.

Please contact us at (319)-295-8899 if you feel that the SFMA would be helpful to you!

Jill Kilkenny, PT, MSPT earned her Masters of Science in Physical Therapy from Washington University in St. Louis. She has over 20 years of experience treating a variety of movement-related diagnoses. She is certified in the Selective Functional Movement Assessment and has also completed Level 1 and 2 coursework in Functional Dry Needling.

Medical Therapeutic Yoga

info@dotcomdesign.com (Josh Krueger) — Wed, 23 Sep 2020 20:02:58 GMT

Have you ever wondered how to begin a yoga practice but you weren’t sure where to start? Since the COVID-19 pandemic began, have any yoga online videos interested you but you weren’t sure where exactly to start? If you are interested in incorporating some yoga into your life, there is not a better time to start than now!

With the ongoing COVID-19 pandemic, as well as our local recovery from the derecho that hit the Cedar Rapids and Metro Area, your body is undoubtedly dealing with higher levels of stress. Your routines have likely been altered, and your sense of safety and security has been threatened. Stress can have a negative impact on your health, both mentally and physically. While some stress can be perceived by your body as good and healthy, an overload can have a detrimental effect on your health.

Yoga can be one avenue to help you deal with the increased stress. You may currently be experiencing increased neck pain, headaches, back pain, poor sleep, digestive issues, as well as many other common musculoskeletal complaints. There is good news! Physical therapy can be utilized to help improve your pain. Medical Therapeutic Yoga is one treatment approach which may help empower you to overcome your pain and dysfunction with greater ease. An individualized therapy prescription could be just what you are searching for!

Medical Therapeutic Yoga is the practice of yoga in medicine, rehabilitation, and wellness settings by a licensed healthcare professional. This professional is either completing, or has graduated from, the Professional Yoga Therapy Institute program and has been credentialed as a Professional Yoga Therapist-Candidate or Professional Yoga Therapist.

Dr. Ginger Garner, founder of the Living Well Institute, has developed this practice and trained hundreds of medical professionals in this method. Here at RCPT (located at the Collins Aerospace Rec Center), I, Rachel Witmer, DPT, incorporate Medical Therapeutic Yoga into my practice on a daily basis.

Yoga can mean different things to different people. In the Western world, people often view yoga as a form of exercise to help promote flexibility. Medical Therapeutic Yoga is a form of exercise that not only helps flexibility, but also puts an emphasis on having proper stability and breath control while you are in carefully selected asana or poses. The benefits go far beyond the physical body. Properly prescribed Medical Therapeutic Yoga interventions can be one way to help an individual improve function and improve health and wellness. For those individuals with underlying medical issues such as joint replacements, osteoporosis, and osteoarthritis, it is important yoga is performed properly and is not contraindicated. Properly prescribed Medical Therapeutic Yoga will not further exacerbate any preexisting condition or pain.

Interested in Medical Therapeutic Yoga to help you deal with pain or functional limitations? Please reach out to me by calling Rec Center Physical Therapy at 319-295-8899. Rec Center Physical Therapy is open for in person appointments as well as telehealth appointments, which can work very well for providing therapy sessions to those individuals who have underlying health conditions and do not feel comfortable in public during the pandemic. I would love to help you take the next step in your health and wellness to help you overcome your current barriers to health!

You may also find further information regarding Medical Therapeutic Yoga, including a link to free videos, at https://Integrativelifestylemed.com.

Garner, G. (2016). Medical Therapeutic Yoga: Biopsychosocial Rehabilitation and Wellness Care. (1st Edition). Edinburg, UK: Handspring Publishing.

Vertigo or BPPV (Benign Paroxysmal Positional Vertigo)

info@dotcomdesign.com (Josh Krueger) — Thu, 27 Aug 2020 18:54:00 GMT

Benign Paroxysmal Positional Vertigo (BPPV), or “loose crystals,” is a very common cause of vertigo and is due to a mechanical change in the inner ear. When crystals become dislodged and travel into one of the semicircular canals, it disrupts the fluid creating a false sense of movement. Vertigo/BPPV is the feeling like you or the room is moving or spinning when you’re not. This is why alterations in head position such as looking up or down, lying in bed, or rolling over will cause vertigo sensation.

You may experience one or multiple symptoms at varying intensities. Some common signs and symptoms of positional vertigo include:

Dizziness
Feeling like you’re moving or spinning
Problems focusing the eyes
Hearing loss in one ear
Balance problems
Ringing in the ears
Sweating
Nausea

Not all forms of vertigo come from BPPV, but it is very easy to diagnose and treat. A physical therapist can determine if you have BPPV by performing an evaluation and series of tests. These noninvasive tests will assess if your vertigo is coming from crystals in the inner ear through simple head movements and evaluating the eyes for involuntary movements called nystagmus. The direction of eye movements will indicate where crystals are loose in a specific canal so the therapist can perform the appropriate treatment.

Physical Therapy is the No. 1 treatment for BPPV

Vertigo can usually be resolved through a series of visits. Pictured above is a look into your ear and includes three loop-shaped structures (semicircular canals) along with other structures that monitor your head's position and your sensitivity to gravity.

The free-floating particles/crystals are relocated from the affected semicircular canal back to the utricle through specific body movements facilitated by the physical therapist. This resolves vertigo approximately 90-95 percent of the time. Once BPPV is resolved through physical therapy intervention, patients often don’t need to come back for further treatment, but many will follow up with balance training tailored for inner-ear problems, such as eye tracking, balancing on various surfaces, and walking with head turns. Limited cervical motion and other restrictions may be addressed if we feel this is contributing to the issue.

We highly discourage attempting self treatment. This is a medical condition that needs appropriate evaluation and treatment by a trained professional as vertigo may have various origins that are not BPPV.

If you have any questions on how BPPV physical therapy may be beneficial to you, what to expect in a visit, or any other concerns, please reach out to us! Contact us at 319-295-8899 or at https://www.reccenterphysicaltherapy.com/

6 Basic Safety Tips That Can Help Reduce Your Risk of Getting Injured

info@dotcomdesign.com (Josh Krueger) — Fri, 15 May 2020 22:21:29 GMT

Holistic Health Treatments That Can Help Your Physical Therapy Be A Little Easier

info@dotcomdesign.com (Josh Krueger) — Mon, 11 May 2020 21:01:42 GMT

Helpful Tips for Safely Getting Back Into Running After an Injury

info@dotcomdesign.com (Josh Krueger) — Fri, 01 May 2020 17:51:15 GMT

Signs You Should Probably See A Physical Therapist

info@dotcomdesign.com (Josh Krueger) — Fri, 17 Apr 2020 15:34:46 GMT

3 Most Common Accidents That Make People Need Physical Therapy

Wed, 08 Apr 2020 17:16:03 GMT

Ways to Make Your Physical Therapist's Job Easier

Thu, 19 Mar 2020 16:43:16 GMT

Physical therapy is a very beneficial process that helps to manage a myriad of issues in many unique ways. But you've never been to a therapist before, and you're worried that you won't know what to do. Thankfully, working with a physical therapist in Marion, Cedar Rapids, and Hiawatha, Iowa like us at Rec Center Physical Therapy, isn't hard if you know what to do. If you follow the tips outlined below, you should be able to make your therapist's job much easier to handle. And you'll also cause this type of therapy to go much more straightforward for yourself as well.

Bringing What You Need

The first way to make your therapist's job more comfortable is to know what to bring to your appointment. You don't have to bring a lot of items, mind you, but if you forget some, you may end up struggling to get through your therapy. There's even a good chance that you could end up not being able to pay and getting stuck with a bill that you have to pay on or which you'll have to work with your insurance to cover later.

First of all, you'll need a prescription from your doctor for physical therapy. This element should be a small piece of paper that describes our need for a physical therapist . Although some states don't require this type of prescription, a majority of them do. As a result, it is essential to make sure that you pay attention to this facet and bring a prescription, anyway, just in case you end up getting stuck with a doctor who won't take you on because they cannot.

You should also make sure to bring all of your insurance information to ensure that your therapist understands how you are paying for therapy. If you don't have insurance, bring your tax returns or a check stub from work to showcase your financial situation. Some therapists may work out a sliding-scale fee for your payment. And make sure to wear comfortable clothing and tennis shoes to ensure that you are relaxed as you work.

Pay Attention to the Therapist

Once you bring in all of your paperwork and present them to your physical therapist , they take the time to check into the problem plaguing you thoroughly. They will receive information from you, from your doctor, and from their own examination to get an idea of what approach may work. At this point, it is very important to listen to what the therapist says to ensure that you don't make any care mistakes.

You may, understandably, find it hard to understand many of the medical terms that the therapist will use for your condition. They will take a lot about various ligaments, muscles, tendons, and other parts of the body that may be injured. Many people start to lose focus during this point of their therapy, which is a problem because it can affect how well their treatment works.

So make sure that you pay as much attention as possible and ask questions when you have them. Don't assume that your issue is silly – your therapist knows that you aren't a specialist and wants you to understand things as much as possible. By asking questions, you also give them an idea of your understanding and make it easier for them to come up with an approach that works for your needs.

Work on Your Plan

When your physical therapist creates your treatment plan, they are going to go over a myriad of different elements. These include assessing your pain points, the capabilities you possess around that point, challenges that may affect your care, and ultimate goals that they hope to achieve with your care. They will create a detailed plan that you can read to get a better idea of what to expect here.

For example, they'll showcase your short- and long-term goals in a way that makes sense and which helps you understand what they want to achieve. Often, short-term goals are centered around concepts such as increasing the capability of your injured area and minimizing your pain. Long-term goals are usually focused on eliminating pain entirely and restoring the full range of motion to your body.

And as you work on these steps together, you're going to experience some challenges and difficulties that may make it hard for you to proceed. Don't try to fight through this pain because it can sometimes indicate more severe problems. Instead, let your therapist know about these issues and talk about them in a way that makes sense. Doing so can help redirect your therapy, if needed, and protect your body.

Avoid Serious Injuries

Lastly, you need to make sure that you pay attention to the limitations that your therapist puts on your activities. Too many people try to work outside of these limitations and find themselves suffering from relapses. For example, you may have injured your knee playing hockey and want to get back on the ice. After a few weeks of therapy, you try to play hockey, even though your therapist said you shouldn't.

Unfortunately, you slip and fall and injure your knee, this time much worse than the first problem you suffered. Such incidents happen all the time and drive even the calmest physical therapist into anger. They work hard to try to enhance the lives of their clients and watching them ignore good advice and injure themselves again upsets them and sometimes makes them want to stop working with a person.

So please pay attention to what your therapist says and follow their advice to the letter. They aren't telling you to take it easy because they want to limit you but because they want to protect you. This step has a two-fold benefit. You not only make your therapist's job easier by ensuring that you don't come back with an injury but also protect yourself at the same time. That's a win-win as far as we are concerned.

Success is Possible With Your Therapist

As you can see, making things easier for the best physical therapist Marion, Cedar Rapids, and Hiawatha, Iowa have to offer isn't a significant challenge. And doing so not only helps you enhance the success of your treatments but also makes things easier for you as well. So please don't hesitate to reach out to us at Rec Center Physical Therapy to learn more. Our therapists have years of experience in the field and will work hard to ensure that you are satisfied with the results that they achieve for you.

Is A Physical Therapist Essential for Your Recovery?

Thu, 16 Jan 2020 01:56:47 GMT

A growing number of people are utilizing physical therapy to manage their health problems. But is a physical therapist in Marion, Cedar Rapids, and Hiawatha, Iowa necessary for your health? Not strictly required, perhaps, but the benefits that they provide may be more diverse than you imagine. As a result, it is a good idea to understand how a few people have been using them over the years. And make sure to contact or visit us at Rec Center Physical Therapy to learn even more about these advantages.

Surgery Prevention Benefits

If you are worried about having to get surgery for any reason – some people have real panic attacks thinking about this process – you may want to consider the benefits of physical therapy. This option is often used as a way to prevent surgery by decreasing your risk of certain conditions. For example, you may get physical therapy on a torn elbow ligament to help it heal properly without the need for any surgical technique.

However, a physical therapist can also serve as a beneficial care expert before and after surgery. For example, they can relieve muscle strain, straighten your body, and help manage pain that may strike you before the day of your surgery. And then, after the surgery, they can help to manage other types of suffering that may be spreading through your body and keep you as pain-free as possible, given the circumstances and your condition.

All of these benefits make physical therapy something that you need to consider seriously before and after surgery. Talk to your physician about this process to learn more about which is right for your needs. There are many different therapy options that you can consider here, each of which provides many benefits. Try to narrow down the care technique that you think is right for you and let your therapist help you out with these exercises.

Enhance Mobility and Strength

People who haven't worked out much over the last few years of their life are going to find that their body feels stiff, weak, and incapable of handling many of life's most difficult moments. These issues only worsen if a person thinks that they cannot improve themselves and simply let their bodies continue to worsen and get stiffer, flabbier, and weaker. Thankfully, physical therapy can help manage this situation in a variety of unique ways.

For example, a physical therapist can teach you many strength-boosting techniques that help make your muscles more capable of withstanding life's difficulties. With this increased strength, you can then move on to better exercises to further enhance your capabilities. And stretching routines can help to make the ligaments, muscles, and tendons of your body more flexible to ensure that you are capable of withstanding trickier body manipulations.

As a result, this therapy option is often an excellent choice for those who are trying to get back into shape after a lengthy period of not working out. It can also help people prepare for the demands of extensive competitions, such as marathons, triathlons, and more. But make sure that you talk to your therapist and your general physician to ensure you are prepared for these demands. Thankfully, there should be some techniques available that can help you out here.

Disease Control and Prevention

One benefit of a physical therapist that may surprise you is the ways that they can help manage many types of diseases. These aren't just physical health problems, such as arthritis or stiff muscles, but include more severe conditions. For example, physical therapy can help to manage issues as diverse as pelvic floor pain in women who just gave birth to erectile dysfunction in men.

More surprisingly, physical therapy can also help manage problems with the lungs and heart by working these areas in ways that enhance their strength in surprising ways. And even diseases such as type 2 diabetes can be managed by this care option. Typically, this benefit occurs because you can lose weight with physical therapy and decrease your risk of heart problems and other issues.

And a growing number of studies show that physical therapy can help with neurological conditions, such as Parkinson's Disease. While physical therapy should not be considered a cure for these problems, it can be used to decrease the symptoms of such issues in a beneficial way. Even better, they can help to enhance a person's strength as it is sapped by neurological degradation.

Aging-Related Improvements and Advances

As we age, our bodies start to give up on us. Though they may have been active for years and capable of withstanding a broad array of injuries and health problems, growing older robs them of strength, stability, and much more. Unfortunately, this problem can worsen if a person isn't physically active and allows their body to degrade. Therefore, they may need help with this problem to keep themselves safe.

Thankfully, a physical therapist can help in this situation. These professionals fully understand the unique demands that aging puts on the body. They can then help to manage health problems that result from this change in life. For example, they can improve with arthritis and other movement restrictions by focusing on strengthening a person's body and their muscles in ways that keep them secure for years to come. These benefits can help you avoid other complications with your health, such as a lack of muscle strength.

Even better, these therapists can track changes in a person's health and make sure that they don't become worse as they age. These issues include changes in their body weight, concerns with their muscular and joint strength, and much more. As these experts work directly with you, they can make sure that you don't age poorly and keep you healthy and robust well into your older years. You can also take many of these lessons home with you to help people in your life age properly and become happier and healthier people as well.

Don't Neglect the Help That You Need

As you can see, there are many benefits inherent in hiring a high-quality therapist. Even if you have never worked with a physical therapist in Marion, Cedar Rapids, and Hiawatha, Iowa and aren't sure what to expect, you can still get great results that help you feel better and manage a multitude of health problems. So please make sure to contact us today at Rec Center Physical Therapy to learn more. You'll be surprised at just how much physical therapy can help you manage problems you didn't know you had with your body.The body content of your post goes here. To edit this text, click on it and delete this default text and start typing your own or paste your own from a different source.

Can Physical Therapy Improve Stability?

Sun, 10 Nov 2019 02:27:09 GMT

Stability problems can be a significant issue for many people, particularly if they persist in making you fall down. Thankfully, physical therapists and a variety of different exercise routines can help you stay healthy and balanced. So if you want the best physical therapy Marion, Cedar Rapids, or Hiawatha, Iowa has to offer, please read on to learn more about how it can help you regain your stability.

Balance and Stability are Complex

The body's ability to balance itself and remain stable comes down to three different elements: visual, vestibular, and proprioception. The first aspect is the easiest to understand: your eyes help you stay balanced by giving you a better understanding of the world around you.

Vestibular elements refer to the sensory organs in your ear that help to keep you secure and balanced. When these experience issues, you may lose balance quite quickly. And proprioception refers to the information that comes from your joints and muscles to help you stay balanced.

Thankfully, all of these issues can be adequately managed with high-quality physical therapy . The type that you get will vary depending on a variety of different elements. Fully understanding how these exercises can help you is crucial to getting the best quality of care that your money can buy.

Therapy Can Help

Thankfully, those with poor stability can get help by going through many physical therapy routines. The idea behind these exercises is that you can combat many of these problems by increasing your body and your mind's inability to remain stable. A good physical therapist will examine why you are struggling to stay stable and come up with a

therapy that helps you out here.

For example, if you have issues with visual input, they can create exercises that help balance your gaze and keep it secure and true. And if you have problems with the vestibular organs in your ear, they can help come up with other routines that keep these areas stable and support your stability. Again, the exact methods will vary depending on what kind of issues you have in these areas.

As your stability increases – which it will with therapy – you will move on to more complex and challenging ideas. The idea behind this treatment is that your stability is like a muscle that you can make stronger to increase your balance. With the help of a high-quality physical therapist, you will work these areas of the body and mind in a way that makes you stronger and more stable.

Exercises to Consider

If you want to perform high-quality physical therapy to improve your balance, there are many different exercises from which you can choose. The following listed below are just an example of the types that you can do to enhance your stability. Talk to your therapist about these routines, and others like them to come up with a series of exercises that help make you stronger.

Basic Balance Exercise

This simple routine is one that will help enhance your balance and ensure that you can stand more easily. Start by standing still with your feet together. Make sure that you are standing on a solid surface that has no uneven areas. If you feel uncomfortable with your stability, place yourself near a wall with a chair nearby, which you can grab if you start to lose your balance.

Now, straighten your back, drop your shoulders, close your eyes, and try to lift one of your legs at the knee slowly. As you lift, adjust your weight to ensure that you stay healthy and stable. Remember: grab the chair if you need a little support here. Doing so will help to improve your balance and stability and open you up to other types of physical therapy later.

Side to Side Movements

People with poor stability often utilize this simple routine to enhance their balance and stay healthy. Start by standing on your feet on a solid surface near a wall or a bar that you can grab if you lose your balance. As you stand still, reach as far as you can towards the right using your left hand. Doing so will help to enhance the strength of your base and make you stronger in many ways.

As you stretch, make sure that you switch up the sides towards which you grab to make sure that you enhance the effectiveness of this routine. Also, make sure that you have somebody nearby during this exercise to avoid injuring yourself. A physical therapist may be an excellent addition, but you can probably have a friend or a family member help you out here, as this routine doesn't require special skills.

Sitting to Standing

Once you have the exercises above done and feel comfortable moving on to more complex movements, try out this exercise. It isn't technically more complicated but is more of a challenge for your stability and may take more strength to perform. Start by sitting down in a sturdy chair on a solid surface. Keep your feet and your back straight,

and your shoulders dropped to enhance this routine.

Now, slowly stand up without using your hands. Stands up for a few seconds before you sit back down. There is no need to rush this exercise – doing so may upset your balance and cause you to fall. Instead, stand up and sit down 10 times and take a brief break. Once you feel comfortable, do another 10 sits and stands. Two or three sets of this routine are probably about all that you need.

Get the Help That You Need

So if you need physical therapy in Marion, Cedar Rapids, or Hiawatha, Iowa to help your stability, please contact us at Rec Center Physical Therapy to learn more. Our professionals have years of experience with this treatment option and will help you master your balance in no time at all. We look forward to helping you regain your balance and eliminating any pain in your life.

Getting Physical Therapy After A Difficult Birth

Thu, 12 Sep 2019 18:29:19 GMT

You just had a baby, but your pregnancy was difficult, and you're experiencing a lot of physical pain. This situation is often a hard one for many to handle and may require the best physical therapist Marion, Cedar Rapids, or Hiawatha, Iowa has to offer. These individuals can provide high-quality treatment at a reasonable price and ensure that you are safe and healthy.

Problems That May Develop

Complicated pregnancies may cause a variety of issues that can be unpredictable and hard to manage. This situation will typically get worse depending on how well you maintain your delivery and other factors that change based on the way your pregnancy developed and the methods that you used to help your child's birth. They also vary depending on any pre-existing problems.

For example, many women suffer from issues with their pelvic floor muscles after they give birth. This problem typically occurs if the child was substantial and they had trouble delivering it accurately. However, you may also have issues if your floor muscles are weak or don't have the kind of strength that you needed to keep yourself properly prepared and robust during the delivery of your child.

Typically, symptoms of this problem will vary based on their severity. For example, you may leak urine when you cough or sneeze, though not excessively. However, you may also have increased incontinence that occurs at various times and sometimes without warning. You may also have trouble with sexual intercourse or struggle to feel pleasure during the process. Some women even experience bowel issues, which is why working with a physical therapist is so essential.

Factors That May Worsen This Problem

A multitude of common issues may not only increase your chance of developing this problem, but worsen it and make it more difficult from which to recover. Some of these concerns may develop during your pregnancy outside of your control, but others may be based on things you did or didn't do while you were pregnant. Fully understanding this problem can help to make it easier for you to ensure you don't run into any serious health issues during your pregnancy.

For example, if you have had more than one baby and have delivered several in a relatively short period, there's a good chance that you'll experience this problem. Your pelvic floor muscles will be much weaker and have a harder time adjusting. Women who have delivered multiple babies at the same time – such as twins, triplets, or more – may also have weaker pelvic floor muscles that need special attention. Other risk factors include low muscle tone, poor exercise patterns, and a petite body type.

All of these problems may combine in a way that causes not only issues with your pelvic floor muscles but your overall health in general. As a result, you need to take the time to fully understand these dangers and prepare for them in an intelligent and streamlined manner. One of the best ways to improve your pelvic floor muscle strength is to go through physical therapy. Thankfully, you can talk to a physical therapist near you to learn more about what to expect.

How Physical Therapy Helps

Physical therapy is essential for women who had difficulties during pregnancy. For example, it can help you relax after all the problematic tension in your body and mind. Physical therapy helps to rebuild your strength and flexibility in more delicate areas of the body, such as your back, and enables you to recover from the physical demands of giving birth. Just as importantly, physical therapy can help manage pelvic floor muscle problems quickly and efficiently.

Physical therapy helps by quickly assessing the source of your problem and finding a treatment method that will minimize your pain. Treatment methods like these often focus heavily on areas of the body that need the most attention and care, such as your pelvic floor muscles. The various types of exercises are often things that you can learn at your therapist's office, perform with them, and even do at home when you need a little relief.

While you may be able to perform a few simple physical therapy techniques on your own if you do a little research, you should probably contact a physical therapist to help you with these methods. Relying on your skill and ability to direct yourself is not a good idea. The somewhat delicate nature of your pelvic floor walls will make it more difficult for you to get them into shape quickly and efficiently. Just as importantly, you'll need to work hard to ensure that you are directed in the right way and that you don't overstrain yourself as you try to work.

Types of Physical Therapy to Consider

When it comes to physical therapy, there are many options from which you can choose after pregnancy. For example, kegel exercises are a critical way of improving your pelvic muscle strength and recovering from injury. You typically tighten and release your pelvic floor muscles for a few seconds for 5 minutes. A great therapist can help you here by showing you not only how to perform this technique but how to do it in a way that ensures success.

Beyond these exercises, you can also expect to learn relaxation techniques that help to decrease the tension in these areas. Relaxation routines often include methods such as stretching, deep breathing, and more. You will try to work the muscles in a way that helps them cool down and eliminates tension and other issues. Often, this type of therapy requires you to reeducate the muscles as well, a process that is typically directed by a physical therapist with years of experience.

Manual therapy is another method you'll use with a specific therapist. Typically, this method has the therapist working directly with your muscles and moving the affected areas in a way that helps your body recover. Biofeedback may also be necessary, which uses electrodes to test your muscle activity. The therapist can then diagnose any issues that may be affecting your muscles and manipulate them in a way that helps keep them secure.

Finding a Therapist for Your Needs

So if you need the best physical therapist Marion, Cedar Rapids, or Hiawatha, Iowa has to offer after suffering issues during pregnancy, please contact us at Rec Center Physical Therapy right away to learn more. Our specialists have worked with women like you for years and fully understand how to manage the type of pain and complications that can occur if you don't get care right away.

Physical Therapy Options for a Bad Knee

Wed, 03 Jul 2019 19:25:10 GMT

A knee injury can be a very debilitating situation and may cause you a lot of pain and suffering that can make your life more difficult. However, physical therapy in Cedar Rapids, Iowa for this issue can ensure that you don't experience any more suffering than necessary and ensure that you are happy and healthy during your recovery.

Your post-injury routine will go in three different phases to ensure that your knee recovers: range of motion, strength, and balance. Each of these sub-routines provides benefits for your recovery that are essential and which you'll progress through in a streamlined and straightforward manner.

Range of Motion Routines

After an injury, your physical therapy will focus on a variety of care options. One of the first of these is the range of motion of the affected joint. The range of motion dictates how far your joint can move and can limit you if you don't properly prepare your joint with appropriate exercises. Just as importantly, range of motion exercises can help ensure that you don't struggle to overcome issues during your recovery.

For example, a simple stretch of your knee may help restore some of your range of motion and ensure that you don't experience any stiffness after you have recovered. However, these types of exercises often vary in a multitude of ways and emphasize careful and controlled motion rather than any jerky kind of action. Typically, you can anticipate a very controlled and simple movement.

You'll not only work the range of your knee up and down on the joint but from left to right as well. The latter range of motion mentioned here is often neglected as few people realize that the movement of their knee from side to side is essential or relevant to their strength and stability. While your knee obviously doesn't move much in these directions, the movement it does have is critical to your physique.

While you can go through these exercises on your own at home, you may want to consider having a professional help you with them. A physical therapist can sit down with you and show you how to improve your flexibility and range of motion in a way that doesn't cause more damage. Just as importantly, they can show you how to keep your knee straight while you work to avoid further problems.

Strength Workouts

After your doctor has approved your range of motion exercises, you'll focus on these for a while until you get the go-ahead for knee strength routines. These are among the most important that you'll perform because they increase the strength of the muscles around your knees and in your legs. Just as importantly, they help you to regain any lost strength you may have suffered after your knee injury and keep you in shape for years to come.

A few physical therapy exercises you'll perform for your strength include quad sets, straight leg raises, short-arc quads, twists, crunches, and other activities that focus on your core and your hips. Why will you try to increase your strength in your hips and core? These muscles help to support the strength and stability of your knee joint. Without strong muscles in these areas, your recovery will go very poorly.

You'll also perform exercises to increase the strength of your lower extremities, including your calf muscles and even areas near your ankle. These routines may seem unnecessary at first, but they provide many benefits. For example, workouts along your legs ensure that the rest of your body is as strong as your knee and helps to keep you balanced and prevents other complications with your knee.

Should you do these exercises at home or only with the help of a professional? That all depends on a variety of factors. For example, you can probably do most of these routines on your own without difficulty, as long as your knee is strong enough. However, you should talk to your physical therapist if you aren't sure about the strength of your knee or if they haven't given you the okay to exercise yet. In this situation, they may guide you through some routines at first to help you out.

Balance Exercises

After your strength has come back in your knee, you'll go through various balance routines to finalize your treatment. This option occurs last because you'll need both range of motion and strength to balance on your knee correctly. And it also occurs last because your balance is probably the most crucial element of your recovery.

Most of these physical therapy routines will focus on putting you on your injured leg while you raise the non-injured one. At this point, you'll work your knee joint and try to regain the balance you lost after your injury. Often, you'll focus heavily on your core muscles to ensure that you are healthy and balanced and to avoid accidents that could cause further damage.

However, balance routines do more than provide extra balance for your knee – they also help you recover some of the balance you may have lost after your injury. Simply put, you'll likely have been walking on crutches after your injury or with other aides. These assisting devices are necessary for overcoming your trauma but can become an issue if you rely on them too much. Unfortunately, they'll often take over for your balance and make walking more difficult later.

Balance exercises are usually among the safest that you can perform for your knee but do come with a risk: falling. Since your knee is going to be a little weaker than usual and your sense of balance a little off, you may end up falling if you aren't careful. Unfortunately, this may result in you getting injured or further hurting your knee. Try to hold onto something while you work – like a physical therapist – to ensure that your knee is stable and you don't get injured.

Professional Help is Smart

Knee injuries can be very debilitating if you don't take the time to go through the proper therapy options. Trying to ignore the pain in your knee or work through it on your own is never a good idea. While you could perform the exercises listed above without getting professional help or assessment for your pain, doing so will put you in a precarious and easily-avoidable situation.

If you’re experiencing knee pain, you should contact a physical therapy professional in Cedar Rapids, Iowa to ensure that you get the best results. These experts will assess the damage to your knee and gauge how far it has spread. Then, they will come up with a treatment option that will ensure you get the best results from your knee recovery efforts.

Physical Therapy for Sprained Ankles

Fri, 10 May 2019 15:43:55 GMT

You suffered an ankle sprain while working out or just while walking and you need high-quality physical therapy in Cedar Rapids, IA to get it back into shape. However, you're worried about what this might entail and wonder if you'll be ready for it. Thankfully, this type of treatment is by no means a significant challenge and should be something that just about anybody can do with the right therapist helping them.

Range of Motion Exercises to Consider

Range of motion exercises are one of the best ways to manage an ankle sprain and creates the most durable front for your physical therapy . These exercises begin after the injury and help to keep your ankle from healing too stiffly. Typically, they are straightforward to perform but may be among the most painful because they will be occurring while your ankle is still healing and recovering from injury.

For example, you'll need to put your ankle on ice at least five times a day while stretching your ankle in a variety of ways. For example, some therapists suggest tracing the alphabet with your toe 1-3 times during these exercise routines to challenge your ankle and keep it secure. You can also sit in a chair with your foot on the floor and move your knee side to side while keeping your foot flat.

These actions help to stretch the injured tendons and muscles gently and in a way that prevents injury. Just as important, these exercises keep your foot from injuries or other problems while you heal. For example, your tendons might heal stiffly if you don't exercise them regularly and could end up tearing again more quickly if you don't follow these simple workout routines.

Stretching Routines to Improve Flexibility

Stretching is similar to range of motion but more advanced than that physical therapy option. Simply put, stretching goes beyond basic range of motion and improves it. These exercises should also be done while your ankle is healing but within reason. Don't push yourself too hard if you pain ripples through your ankle at any time. Stay patient and use common sense to avoid any complications.

A few ways that you can increase your flexibility include simple towel stretches. This requires sitting with your leg straight in front of you and placing a rolled towel under the ball of your foot. Pull the towel towards you with your foot while keeping your knee straight to work on your ankle's flexibility. You typically need to perform this action for about 15-30 seconds about 2-4 times a day to get the best results, but the time may vary depending on the severity of your injury.

Calf stretches also help to increase your ankle flexibility and make your recovery more accessible and more complex. Typically, this exercise starts by facing a wall and placing your hands on it at about eye level. Put your leg a step behind you to stretch the ankle and carefully bend the back heel towards the floor and the knee along with the stretch. Go down as far as you feel comfortable without triggering pain in your injured ankle. Stop the moment you feel jabbing pains and add ice to your ankle if it starts to swell.

Strengthening Workouts to Stay Fit

While you are working on stretching your ankle, you will eventually work to strengthening the muscles. This part of recovery typically doesn't occur until you feel comfortable standing on your ankle and don't feel any pain while doing do so. At this point, your doctor will suggest that you start performing 8-12 repetitions of various ankle exercises at least two times a day to improve your strength. As always, track how you feel during these routines to ensure that you aren't pushing yourself too hard.

Like other types of ankle exercises, it typically involves putting a force against your ankle and forcing you to move against it. For example, your physical therapy may include placing your foot against the wall and pushing outward against it for six seconds or so at a time. This might sound like a straightforward exercise to many readers, but it will challenge your ankle strength in many ways.

Beyond this approach, you can also sit on the floor with your feet together and press them together for six seconds at a time. This approach utilizes what experts call dynamic tension, which pits muscles against muscles for maximum gains. As always, make sure that you feel pain-free during this process and stop if any shooting pains or swelling appears in your ankle during this routine. Stop immediately if you feel this problem and put ice on your ankle to minimize swelling.

Balance and Control Methods to Stay Stable

Often, you'll start working on your balance and control at the same time you're working on your strength. However, some therapists may hold off on these routines if they believe that your injury is too severe. Most of the time, though, you're likely to need to improve your balance while you're increasing your strength to make your ankles more capable of holding your weight. These routines also keep your ankle from giving out while you walk or causing balance issues while you stand.

One of the easiest ways to improve your balance is to place your non-injured leg on a balance ball and balance yourself on your injured ankle. Make sure to have a chair or a wall nearby that you can grab in case you start to lose your balance or need extra support. Repeat this exercise for 15-20 seconds at six reps per session to get the best results. Try 1-2 sessions to start and expand as needed.

Eventually, you can expand your physical therapy and balance exercises in more challenging ways. For example, you can stand on one leg with your hands out for balance and your eyes open. Once you master this exercise, you can close your eyes and put your hands to your side. And if you get good enough at this routine that you can do it without strain, you can probably stop your balance exercises – your ankle is likely back to normal. But make sure to talk to a doctor making any of these changes.

Work with a Physical Therapist Today

So if you suffered from an ankle sprain in Marion, Cedar Rapids, or Hiawatha, Iowa and you need physical therapy help, please don't hesitate to contact us at Rec Center Physical Therapy right away to learn more. Our professionals will find a treatment method that works for you and which improves your strength, flexibility, and balance without causing any more unneeded injury to your already suffering ankle.