Meet Jane Lucaciu, a new addition to our reception and physical therapy tech team.  She comes to Physical Therapy Specialists with a Bachelors of Science degree in Biology and enjoys the fast paced environment of this thriving office.  Jane’s favorite part of working at P.T.S. is seeing patients successfully progress through therapy and return to normal life.  She says it is wonderful to be a part of a team of people who are dedicated to helping patients achieve a point of physical healing and recovery!

To read more about our staff please visit www.pt-specialists.com and click the Staff tab.

January 26, 2012

Article Written by: Neil C.Greb, MS, ACSM, CSCS

As we enter a new year many are faced with the challenge of how to fulfill their New Year’s resolution to get into better shape.While countless people opt for gym memberships to reach their health goals, some decide to try a home fitness program.Quite often I am approached by these individuals for advice on picking the right home exercise equipment, which leads to my first tip: seek the advice of an expert.

Most fitness professionals are generally knowledgeable about fitness equipment.We may not have all of the answers,but we can usually steer people in the right direction.Let’s face it,buying fitness equipment for home is an investment, so why not seek advice from someone who knows a lot about it?To properly assess someone’s equipment needs,my first goal is to find out about the goals of the individual.Are you interested in cardiovascular exercise, strength training, or both?What is your budget?How many people will be using the equipment?How much space do you have?Do you have any injuries that you need to be concerned with?All of these are important questions to ask to properly determine one’s equipment needs.

Cardiovascular equipment choice (bikes, treadmills, ellipticals) is usually a matter of personal preference.I prefer clients to cross-train their cardio workouts, so optimally a budget would allow for multiple cardio machines, but this is not normally the case.Few budgets allow for more than one machine because they can be quite expensive, so pick a machine that you most enjoy.The amount of use a machine will get dictates whether home grade or commercial grade equipment is necessary.For light to moderate use of equipment, home grade machines should suffice, while avid runners or bikers who do a lot of miles might be better off in the long run with the added durability of commercial grade equipment.Be aware that commercial grade equipment is significantly more expensive,but many fitness companies offer either refurbished or reconditioned equipment at big discounts.And remember, commercial equipment is usually easier to get serviced.

When it comes to strength training, the major home options are multi-use machines or free weights (barbells, dumbbells, cuff weights).Generally, strength machines are a safer option and more appropriate for novice exercisers.Multi-use weight machines can be extremely versatile, allowing one to target virtually any muscle group desired.Free-weights can be very effective way to strength train, and often is the less expensive route, depending on how much weight need to be purchased.However, form is much more important and precise with dumbbells etc., so they are far more appropriate for experienced lifters or those who utilize a personal trainer.

Lastly, make sure you “try before you buy”,especially with cardio equipment and weight machines.Not every exercise machine will feel right for every individual.Because it’s a significant investment, most retailers will allow a workout on their equipment.When shopping, dress for a workout.The last thing you want is to be stuck with expensive equipment that doesn’t feel right, because you bought it without trying it.

Hopefully this advice is helpful as you embark on your home exercise adventure!And always know that the professional staff at Physical Therapy Specialists is available for any questions regarding these or any other fitness related matters.

January 26^th, 2012

Article Written By: James W Storhok, DPT,ATC

Happy New Year from everyone here at Physical Therapy Specialists! We hope you had a safe and happy holiday season. This month we continue to provide our clients with information that can be used to be proactive with health related issues. I would like to provide some information regarding the pros and cons of working out with machines vs. free weights.

What I love about what we offer our patients/clients is the versatility of offering exercise with both free weights and machines that utilize a CAM system. The benefit of the CAM system is that through the engineering of the specific CAM system for that particular piece of equipment, it offers consistent resistance throughout the entire range of motion for the muscle being targeted. The machine is also ergonomically set up to where there is a decreased risk of injury to joints. I love that because safety is always our number one priority when people are exercising in our facility.Paul Roubal, the owner of Physical Therapy Specialists, has invested significant amounts of money into the well being of his patients by providing world class equipment for patient and fitness member use to insure quality care and results for his patients. Though the guidance of our well educated and trained professional staff, our patients can be assured that they are fitted properly to the equipment and if something doesn’t feel right after being set up, we will make personalized adjustments to remedy the situation. The cons of CAM systems, although few in number, are that the muscle groups being trained are isolated, so you can only train certain parts of the body at a time. Our bodies are meant to work synergistically, meaning body parts working together smoothly at the same time with proper timing. I feel that the safety benefits definitely outnumber the limitations of CAM machines. There are definitely benefits of free weight usage, but as I always say, the juice has to be worth the squeeze, and it has to be appropriate to the individual.

We also have free weights which are chosen at times by the supervising physical therapist for use during the training of their patients. The pros of free weights are that you engage many more stabilizing muscles when using them. A major con of using them is that there is the risk of using poor form or technique, compensation due to weakness, or utilizing momentum, which could trigger injury to either the area being treated or another area of the body. We always promote a pain-free range of motion using weights that are appropriate to the rehabilitation protocol. In exercising, it really isn’t “No pain, no gain.” The idea is to stress the muscle more than it is accustomed to consistently without creating irritation or joint pain. By doing that consistently, the muscle has no choice other than to build itself back stronger. That’s the key to improving strength and function!

Next month we will continue to provide information to our readers regarding patient rights when selecting their place of treatment. As always, we thank you for your support of Physical Therapy Specialists, and if you have a specific question about any of the content of our newsletters or your particular injury or problem, talk to your treating physical therapist or physician.

*Before you begin any exercise program consult with your physical therapist and/or doctor.

These basic exercises should be done to improve strength with free weights

Exercise #1: Standing Arm Curl

10-15 repetitions. 3 sets.

With knees slightly bent, hold the dumbbells at your sides. Curl the weight toward your shoulder, rotating the palm up. Alternate arms.

Exercise #2: Bent Over Row- Single Arm

10-15 repetitions. 3 sets.

With your left hand and knee on a weight bench to support your body weight and your right arm hanging down, lift the weight to the side of the chest, keeping your elbow close to your side. Alternate sets.

Exercise #3: Knee Flexion with Ankle Weight

10-15 repetitions. 3 sets.

With support for balance and keeping your knees together, curl your left heel toward your buttocks. Alternate sets.

Exercise #4: Knee Extension with Ankle Weight

10-15 repetitions. 3 sets.

From a seated position with knees bent, straighten your left knee and lower back down.Alternate sets.

*Remember: exercise should not be painful and should always remain safe.

January 26, 2012

Article Written by: Kristy Hamman, Board Certified Colon Hydrotherapist, NBCHT

Experts argue that at no time in history has the North American diet been so bad. We eat more fat, more packaged goods, and more sugar coated foods than ever before. Combine all that with the fact that we all lead very busy lives may lead to digestive and intestinal problems.

Many clients have asked me what the difference is between oral colon cleansers and colon hydrotherapy. Herbal oral cleansers such as casagrada segreda and senna and chemical oral cleansers such as ex-lax, miralax and ducolax can easily be obtained from CVS or Walgreens for less than fifteen dollars and they work to a certain point for most people. Oral cleansers may be your first choice if you have never had colon hydrotherapy before and for good reason. But before you go straight to your pharmacy, know the pros and cons of both methods. Oral colon cleansers count on the current health of your body in order to work. So, for example let’s say that you are only drinking 1 glass of water a day, eating processed fatty foods and not getting any exercise, taking an oral cleanser isn’t going to do much for you. Since oral cleansers use the water from your body and the current strength and mobility of your colon, taking something orally might just cause a little gas and bloating but still not produce a bowel movement. Colon hydrotherapy, on the other hand, can take even the unhealthiest of people wanting to make a change and produce many bowel movements in a single session. With multiple washings of warm filtered water the toxic lymph, bile and encrusted fecal matter is gently loosened and washed away. Most clients agree that this is a comfortable process that is infinitely more effective than taking anything orally. Ultimately what you choose depends on what you are comfortable with and what how fast and efficiently you want to cleanse your body. In a perfect world, oral cleansers can be best utilized in conjunction with the use of colon hydrotherapy to ensure that everything comes out properly without causing any irritation. For more information please visit our website at www.pt-specialists.com/colonichydrotherapy.

*Please Note:Talk to your doctor first if you’re taking any medications to make sure there will be no interactions with the ingredients in the product.

January 26, 2012

Article Written By: Frank Royster C.M.T., Certified Massage Therapist

As a massage therapist, I work with all sorts of clients who are struggling with various muscular issues that affect them daily and they require massages to help with their rehabilitation process. Some clients that I work with have no real issues, but they just enjoy getting them. So far, in my career as an MT, it seems that there are many views that people have toward massage.

There are those that view massage as something that they’d like, but it’s out of their reach financially. This is mostly because of high end salons that offer pedicures, manicures, scrubs, waxing, tanning, and all kinds of package deals with their massages. In most cases, clients are looking to generally spend between $60 and $120 for a 1 hour to 90 minute basic relaxation massage. Those package offers with a massage are not bad but only if you can afford such a luxurious “spa day”!

Now, because of competition among massage salons, the prices have dropped significantly. You can also pay under $30 at some places for a 1 hour massage. The problem with some of those places is that they view massage work almost as a “fast food chain”, where the more clients they get, the better. Get ‘em in, on the table and out the door, FAST! Not really catering to your therapeutic needs and possibly at the expense of an already exhausted MT. That doesn’t mean that your massage session will not be good, just means that your massage may be different each time based on the level of your MT’s energy.

In my view of massage, it is much, much more than a luxury. It has so many wonderful health benefits. I have helped clients with lower back and gluteal pain find relief. Working with clients doing my therapeutic massage has helped them walk better. Clients are saying they’re getting a quality sleep at night. They are experiencing an increase of blood circulation in the joints, greater mobility and a better range of motion as well.

I often tell people at Physical Therapy Specialists, PC about how massage does indeed go hand in hand with their total rehab and recovery. At Physical Therapy Specialists, you’ll receive a quality massage for a great price; and, remember to be on the lookout for special offers that we run throughout the year. During the month of February come in to receive a complimentary sample 5 minute chair massage on Tuesdays between 10am and 2pm, or call us to schedule your next comprehensive and therapeutic massage today!

Meet Mark Cacko! He has worked for Physical Therapy Specialists, PC for over 11 years. Mark is one of our senior therapists, and is committed to helping patients reach their full potential during rehabilitation as well as motivating and instructing them on maintaining their achieved goals. In conjunction with having a masters in physical therapy he is also a Board Certified Orthopedic Specialist. Look no further if you are you in need of Physical therapy. Check out Mark’s bio today at www.pt-specialists.com .

I can’t believe that we are already delivering the DECEMBER monthly newsletter to you! Time definitely flies when you are having fun, or if you are really busy. This month’s newsletter is focusing on how to get through the beginning of the snowy season (yes, I said snowy season) safely and without injury.

I think the first thing you always have to think of is whether or not what you are going out for is worth it. I always say “the juice has to be worth the squeeze”, so before you get out into the snow and ice, evaluate whether or not you can wait another day for the salt to do its thing on the roads so you are safe. This is especially true if you are a post-operative patient or if you are using an assistive device due to either poor balance, or if you have a sore joint or weak muscles.

The next thing to look out for is watching how you take care of the snow that will be out on your walkways and in the driveway over the next several months. First off, and I’m talking to the guys here for a second, don’t be too proud to ask for help this year if you are dealing with a back problem or another type of injury. You won’t be any help to anyone if you are laid up in excruciating pain. I’ve written many newsletters regarding proper bending and lifting techniques, so refer back to those to refresh yourself on the specifics. Just remember, suck in your stomach muscles, don’t hold your breath, and stick your butt out and bend your knees when you shovel. That will get you to use your hips more and not put so much stress through your low back. Also, try to remember to lift smaller scoops of snow at a time so you aren’t lifting too much weight per shovel.

Remember to keep salt out as much as possible and be careful with your technique when applying the salt. If you can keep up with shoveling a little at a time, you can keep the amount to a minimum and not overwork muscles. Snow blowers also come in very handy. Break up the amount of time that you spend doing the snow shoveling or blowing. Little chunks of activity are better than over doing it. Stop at any sign of chest pain, shortness of breath, or dizziness and contact your doctor or call 911. Please note that the colder it is, the harder that your heart has to work!

From all of us at Physical Therapy Specialists, we want to extend to each and every one of you a very happy and safe holiday season. If you have any questions or concerns regarding any physical problems you may be having, feel free to contact us for a consultation. Remember, all you need to be treated in physical therapy is a prescription from your MD, DO, dentist, or podiatrist; and, you do have freedom of choice on where you go to obtain your physical therapy! We hope that though a consistent friendly and professional environment, we can continue to provide you results to where PTS is your number one choice in physical therapy services!

Another year has almost passed and here we are in the heart of the holiday season. Undoubtedly many are enjoying the season with family get-togethers, work Christmas parties, and special times with those closest to us. Amidst all of the fun and frivolity most of probably enjoy ourselves a little too much. Specifically, it tends to also be a season we pack on a few extra pounds. There are ways, however, to combat the weight gain experienced this time of year.

The first way to help fight the “battle of the bulge” is to eat less. I know this sounds obvious to some and impossible to others, but this basic truth remains: we gain weight, at least partially, by eating too much. What can be done to solve such a dilemma when so much great food is available this time of year? When you know you’ll be at a party or meal where you’re likely to overindulge, try limiting your consumption throughout the day of the event. Don’t starve yourself, but really try to eat smaller, healthier meals. Make an effort to eat fewer sweets previous to and following these events. Also, trying to eat slower and fixing smaller plates can help limit how much you eat.

Another big reason holiday weight gain occurs is drinking too much. I realize alcohol helps make the holidays festive for many, but these beverages are normally very high in calories and can really add up in a hurry. Try sticking with lower calorie alcohol options like reduced calorie beer, or using diet sodas in mixed drinks. Drinking a glass of water between drinks helps slow down your caloric intake as well.

Lastly, more exercise, particularly cardiovascular exercise, is a great way to offset extra calories. I realize the holidays are a busy time when many of us tend to work out a little less than we normally do. A little extra effort to either do a few more workouts or just more intense workouts can go a long way toward fighting those excess calories.

So then, diligently applying these three steps during the holiday season can certainly help at least reduce the number of excess calories taken in during this festive season. A few small, easy steps can have a profound effect. As always, remember to consult a doctor before beginning an exercise program and if needed, consult with a Physical Therapy Specialists’ therapist, assistant, or exercise professional with any questions. Happy Holidays!

Simple Home Exercises to Help Improve Flexibility and Strength for Shoveling Snow

*Before you begin any exercise program consult with your physical therapist and/or doctor.

These basic exercises should be done to improve flexibility

Exercise #1: Lower Back Extensors/Gluteal Stretch

• 20-30 second hold. Repeat 3 times.
• Lying on your back, bring both knees to your chest and hold. For more stretch, bring your head to your knees and hold. Be careful about over flexing your neck!

Exercise #2: Lumbar Rotator Stretch

• 20-30 second hold. Repeat 3 times.
• Lying on your back, keeping it flat with your knees bent and feet together, rotate your knees to one side toward the floor. Repeat to the opposite side.

These basic exercises should be done to improve strength

Exercise #3: Diagonal Curl-Up

• 10-15 repetitions. 3 sets.
• Lying on your back with your knees bent and feet together, clasp your hands behind your head and neck. Tilt your pelvis to flatten your back, then raise your head and shoulders while rotating to the left. Return to the starting position and repeat to the right side. You only need to raise up about 6 inches.

Exercise #4: Full Squat

• 10-15 repetitions. 3 sets.
• With your head up, back straight, and chest out, squat down until the backs or your thighs touch your calves or as far as you can comfortably. Keep your abdominals tight and maintain your weight on your heels. Use extreme caution on this exercise if you have any pathology.

*Remember: exercise should not be painful and should always remain safe.

As a colon hydrotherapist, one of my main concerns is helping to reduce colorectal cancer. While there are plenty of reasons a patient may develop cancer there are also many ways it can be avoided. Studies have shown that approximately 80% of all patients diagnosed with colorectal cancer had no family history of the disease to increase their risk. Diets high in fat have shown to predispose patients to colorectal cancer mainly because the breakdown of fat can lead to the formation of carcinogens. In 1980, colon cancer was the first form of cancer to be linked to a lack of sun exposure and vitamin D deficiency. Additionally, chronic inflammation from diseases such as Crohn’s and ulcerative colitis has shown to damage the lining of the bowel and increase the risk of developing cancerous cells. The jury is still out in today’s medical community on whether chronic constipation plays a role in one developing colorectal cancer however having a clean colon free of metabolized fats and inflammation has never shown to cause any debilitating diseases. Being vigilant in eating fibrous foods; implementing colon hydrotherapy, if needed; and, maintaining proper vitamin D levels may be very powerful in preventing this disease.

Be sure to mention Physical Therapy Specialists with your Safe Steps Walk-In Tub order to save 10%!

A walk-in bathtub means independence for those who value self-sufficiency and for those who are mobility challenged. Our tubs are 100% manufactured in the USA. We offer top-level quality, professional installation, and service, while maintaining a lower average price for our walk-in tubs and accessories.

Safe Step Walk-In Tubs come standard with many features, perfect for the elderly, mobility challenged and disabled. Our walk-in tubs are the perfect choice for the individual seeking the independent lifestyle.

More information at http://www.safesteptub.com/

Meet Al Neuman! He has worked for Physical Therapist Specialists, PC as a fitness director and exercise consultant for over 20 years. Al enjoys educating and motivating clients and patients – using a thorough evaluation and the implementation of a safe and effective exercise program to focus on how to reduce existing pain, avoid injury, and generally live a healthier life through. Check out AL’s bio today at www.pt-specialists.com then call us to schedule a fitness assessment and body fat analysis. Take steps toward a healthier you.

PT-Specialists Buyers Guide: What to look for in a supportive shoe?

by Jim Storhok, DPT, ATC

This month we will spend some time reviewing a topic that can be extremely beneficial to people if they implement these evaluation techniques when shopping for shoes. Now we are not evaluating for style or “how cute they are”, as my wife typically evaluates shoes. No, we are talking support and structure. We can all agree that our feet never get a break from day to day. They take pounding constantly, and need to be properly supported. If they aren’t, people can experience a variety of joint issues in the knees, hips and low back. Some experts argue that having a foot that isn’t supported could also cause shoulder problems! Let’s take some time and talk through the anatomy of a shoe and what 4 steps you can do to evaluate a pair of shoes prior to purchase.

Step #1: Look at the shape of the shoe. Some shoes are relatively straight and some have a slight curve to them. Some people’s feet are more curved than others based on their arch. If you have a curved foot, buy a curved shoe, and if you have a straighter foot, you should select a straighter shoe. I know… pretty simple, right? Also look at the width. Some shoes are wider than others, so don’t pick a narrow shoe if you have a wide foot. There shouldn’t have to be a “break in period” if the shoe is properly selected for your specific foot type and shape.

Step #2: The “Squish Test” Take the shoe and compress it from heel to toe. It should give way where your toes connect to your foot, but should not fold through the arch of the shoe. If the whole shoe folds up, there is minimal support, and therefore should be avoided if you are in fact looking for a supportive shoe.

Step #3: Look at the back portion of the shoe where the heel sits. This part of the shoe should have some rigidity, because it is necessary to control heel motion when you are walking. There are many shoes that are just flimsy fabric back there, and again, if support is being sought after, avoid the flimsy heel.

Step #4: This is probably the most important step to evaluate the supportiveness of the shoe. We want to make sure that the arch of the shoe has some substance and support to maintain an arch when weight is on the foot, and especially when you are propelling yourself forward when walking. Hold your shoe in your left hand. Push your right thumb into the area where your arch would be in the shoe. The shoe should resist that force and maintain its integrity. If the shoe does not support the foot in the arch, it will not be doing the job right.

Taking the time and properly evaluating your footwear can save you both time and money in avoiding injury. As always, if you have any specific questions regarding your foot or any other joint, please consult with your family physical therapist or physician.

Next month we will focus on improving safety during with winter months as the snow starts to fly. Safety with shoveling and getting from home to stores, etc will be discussed. Enjoy the rest of the fall season from everyone here at Physical Therapy Specialists!

Finding the Right Shoe for Exercise

by Neil Greb, MS, ACSM, CSCS

Rather than focusing specifically on exercise or other related activities, this month’s article focuses on outfitting for safer, lower risk physical activity. With a wide variety of workout clothing and accessories available including everything from the highly functional to the highly fashionable, proper footwear is often an afterthought. Many do not realize the importance of a quality pair of shoes for safe, effective exercise. Here are several tips that may help when choosing proper exercise footwear.

The first tip is to set a price point. What are you willing to spend? Not everyone has an unlimited budget when considering footwear. With shoes, as with many products, to some degree you get what you pay for. Generally speaking cheaper shoes will be less comfortable, will break down sooner, and therefore will not last as long as more expensive shoes. Consider a shoe purchase as an investment. While you might pay twice as much for better shoes, think about how much longer they may last before opting for the cheaper ones. Also, buy shoes for the exclusive purpose of exercise. Wearing shoes for fitness only will also extend the life.

Next, determine what type of shoes you need. Many types of shoes are appropriate for fitness, but the specific type depends on what your workouts look like. Cross-training shoes are great for the exerciser who enjoys weightlifting with some cardio mixed in, but may not be appropriate for a runner who does a lot of treadmill or road miles. I know it sounds obvious, but a shoe designed for running is probably a better choice for a runner. Let a trained professional at a running shop fit you with the right shoes.

Lastly, make sure your shoes feel comfortable before you buy. This means you must try them on! I have yet to buy shoes at a store that will not let you try on a shoe. Always remember to try on both shoes as well. Not everyone’s two feet are exactly the same size and shape. Make sure you buy shoes that feel comfortable on both feet. Walk around the store in them to be sure. What I have found is I do well with certain brands. Once I find a brand that fits my foot well, staying within that brand on future purchases usually works well.

Hopefully these few tips will help you when considering future footwear purchases. The right shoe can really pay off both in longevity of use and prevention of injuries. As always, consult with a Physical Therapy Specialists’ therapist, assistant, or exercise professional with any questions.

Eat for Better Digestion

by Kristy Hamann, NBCHT

Some have heard that an apple a day keeps the doctor away but what other super foods can we eat to improve digestion and overall health? For instance, eating an enzyme rich fruit like papaya or pineapple after a heavy meal helps your food break down easier. Need more fiber but are not interested in flax seed or psyllium husk? An avocado boasts an average of 15 grams of fiber as well as healthy monounsaturated fats. In some cases, inflammation can be the cause of I.B.S. (irritable bowel syndrome) and eating cold water fish like salmon and tuna can provide a healthy dose of Omega-3 fatty acids which curb inflammation and soothe the digestive tract. Bread as a rule of thumb can be constipating however, if you choose from an unrefined whole grain source such as Ezekial Bread, you can provide your body with a satisfying source of enzymes, vitamins and fiber. As always, when you start a new healthy diet to improve your digestion and your overall quality of life, colon hydrotherapy along with good, quality exercise can be a useful tool to cleanse your body and get it moving toward better health. For more information on how we can provide all of your colon hydrotherapy needs please visit our website at www.-pt-spacialists.com.

I have developed a novel treatment for cellulite, which is now patent pending.

As I discussed in last month’s e-Newsletter, there are a number of scientifically based reviews available which I will provide to you if you participate in the study.

What is Cellulite?

Cellulite is highly pervasive in industrial societies such as the United States. It is not generally a disease process, just manifestation of adhesions in the collagen and under lying fat layers-predominantly seen in women. With combinations of appropriate diet, exercise, and this treatment we expect real reductions in cellulite.

Can Cellulite be Treated?

There appear to be few effective treatments available for cellulite reduction – many of them are expensive and have shown not to work. We are hoping that with our treatment the reduction of the appearance of cellulite will occur and we should be able to maintain it with maintenance treatment – with a limited time commitment and completely on your own at home.

At the present time, I am looking for women, with cellulite, between the ages of 21-45, weighing between 100-170 pounds. Interested participants should have appearance of cellulite. If you are interested in the study please contact our office.

Treatment Details

The total time involved would be two times per week, split up so there should be at least 2-3 days in between treatments. Each treatment session will last approximately 30 minutes. Buttocks, thighs and abdominal areas, if needed, will all be treated. Each area will be treated for approximately 5-8 minutes, two times per week. The research protocols will be expected to last 8 weeks. There will be a total of approximately 16 treatments; and, a picture of the treatment area will be taken by one our assistants before and after. Please note that the privacy of our subjects will be respected and your participation in our study will remain anonymous-no faces will appear in any of our photography.

I am looking forward to hearing from you. The first 50 people who qualify for the study will be included. Other criteria may not allow you to participate (contraindications). You will have to fill out participations forms and release forms before being admitted into the program.

Please contact the office directly by phone at 248-362-2150 or by Email at info@pt-specialists.com if you are interested.

Aligning the Spine

by Jim Storhok, DPT, ATC

I can’t believe how fast the summer has gone by, can you? As summer comes to a close we want to give you some proactive information on safe ways to clean up the yard. The leaves are about to start falling, and as beautiful as the changing colors can be, it still means more yard work for most people.

We see many people here at Physical Therapy Specialists PC regarding neck and low back pain. As I have mentioned in other newsletters throughout the year, it is of paramount importance to be cognizant of our spinal positioning during activities, especially if we are lifting anything heavy from place to place or to and from the ground. There are stresses that are placed on the spine and injuries can occur if the spine is not held close to neutral, especially if there are extra stresses in play.

We typically don’t think about our back or neck position when we bend over. The best way to bend forward through the low back is to do what is called a hip hinge. Pretend that you have a stick that is strapped to your back from the base of your head to your tailbone. If you were strapped to that stick and you had to pick something up from the floor, how would you do it? The only way to move forward without breaking the stick would be to do a hip hinge, which is bending forward through your hips by sticking your butt out. It is also a good idea to bend your knees somewhat, which will get you closer to the ground or whatever you are picking up off of the ground. Another important tip to remember is to “suck it in, don’t hold your breath”. In keeping your stomach muscles drawn in, you will increase the stability of your spine and decrease risk of irritating joints in your back or straining muscles. It is also important to lift with your legs. Whenever possible, squat down as much as your knees will tolerate and secure the bag of lawn clippings or leaves close to your body before standing up. The further the weight is away from your body when you lift, the more stress is placed on your low back muscles, and the higher risk of injury.

Another technique that works well is called a half kneel. In this technique, you go down on to one knee, secure the object close to your body, and then stand up. This is a better technique if your knees are tolerant of kneeling and you have enough leg strength to get back up. It may not be appropriate if you’ve had a joint replacement. As always, please consult with your treating physical therapist if you have any questions regarding these technique or any other questions regarding spinal care or lifting techniques. Remember that an ongoing strengthening program is always beneficial to maintaining and improving functional strength for the upcoming yard cleanup season. If interested, please see either Neil Greb or Al Neumann for details on joining Professional Fitness Inc. as a member or scheduling a fitness evaluation.

Next month’s newsletter will focus on footwear and how to evaluate the integrity of a proper pair of tennis shoes for improved foot/ankle support.

Yard Work Exercises

by Neil Greb, MS, ACSM, CSCS

As fall approaches and we begin to wrap up our summertime fun, outdoor activities often shift from sports and recreation to preparations for our winter hibernation. Leaves begin to fall and hours of raking and bagging loom. Most of us don’t even think about the physical nature of such work and therefore fail to properly prepare our bodies to withstand such rigors. As with any activity preparation, cardiovascular fitness, stretching, and strengthening all play vital roles for successful, injury free fall yard work.

Cardiovascular fitness is certainly important for our overall health and wellness, but most people don’t realize how important it can be for fall clean-up activities. Most forms of yard work can be classified as mild to moderate cardiovascular fitness. It is so important to make sure we do cardiovascular training as part of our regular exercise programs. Try to spend 30 minutes at least 3 days per week walking, jogging, swimming, or biking. At the gym, try to get a cumulative 30 minutes per workout on the elliptical, treadmill, stationary bike, or other cardio equipment.

Flexibility is a crucial element of a well rounded exercise program. In terms of preparation for extensive yard work, stretching can play an important role in injury prevention that can result from all of the twisting and bending required. Try to focus on all the major muscle groups of the arms, trunk, and legs, focusing particularly on the low back and hamstrings. Flexibility in the back extensors and hamstrings is extremely important for prevention of low back injuries.

Lastly, proper muscular strength not only can also help prevent injuries that result from yard work, but can also make rigorous clean up fell far less taxing. Again, a strength program should include all the major muscle groups of the arms, trunk, and legs. Extra focus should be placed on core muscles like the abdominals, oblique abdominals, and the low back musculature. Thigh and hip strength is also very important and needs to be given special attention.

So then, there really isn’t any need to be unprepared physically for the rigors associated with fall yard clean-up. Appropriate modifications to an exercise program can go a long way to help prevent injuries and make fall yard work easier to complete. As always, remember to consult a doctor before beginning an exercise program and if needed, consult with a Physical Therapy Specialists’ therapist, assistant, or exercise professional with any questions.

Simple Home Exercises to Help you Improve Flexibility and Strength for Yard Work

by Neil Greb, MS, ACSM, CSCS

*Before you begin any exercise program consult with your physical therapist and/or doctor.

These basic exercises should be done to improve flexibility

Exercise #1: Lower Back Extensors/Gluteal Stretch

• 20-30 second hold. Repeat 3 times.
• Lying on your back, bring both knees to your chest and hold. For more stretch, bring your head to your knees and hold.

Exercise #2: Hamstring Stretch

• 20-30 second hold. Repeat 3 times.
• With your foot on a chair or stool, keep your knee straight while bending forward from the hips until a stretch is felt behind the thigh. Repeat with the opposite leg.

These basic exercises should be done to improve strength:

Exercise #3: Stationary Lunge

• 10-15 repetitions. 3 sets.
• In a wide stride, with your legs shoulder width apart, head up and back straight, bend both legs simultaneously until your forward thigh is parallel to the floor. Do one set on one side, then repeat on opposite leg.

Exercise #4: Full Squat

• 10-15 repetitions. 3 sets.
• With your head up, back straight, and chest out, squat down until the backs or your thighs touch your calves or as far as you can comfortably. Keep your abdominals tight and maintain your weight on your heels.

*Remember: exercise should not be painful and should always remain safe.

Clearing out the Cobwebs

by Kristy Hamann, NBCHT

Fall is approaching and school is back in session. Feeling a bout with brain fog? Even with proper nutrition, sleep and exercise, toxins can build up in your system causing fogginess, dizziness, headaches and fatigue. As human beings we often learn to adapt to any environment whether it be external or internal to ensure survival; but, when we find ourselves needing more coffee just to stay focused or having to take over-the-counter drugs to lessen our aches and pains, it may be time to clean our bodies out instead of adding more toxins to it. Colon Hydrotherapy can be one of the best ways to gently cleanse your body by removing the toxic bile, toxic lymph, solvents and parasites that could be slowing your system down. By removing these toxins before they can be reabsorbed back into your system you can help regain your optimal mental and physical performance. Sometimes it’s not that we are getting older as most people think, it may just be that we are getting more toxic. For more info on how colon hydrotherapy can help you cleanse your body visit www.pt-specialists.com.

I have developed a novel treatment for cellulite, which is now patent pending.

As I discussed in last month’s e-Newsletter, there are a number of scientifically based reviews available which I will provide to you if you participate in the study.

What is Cellulite?

Cellulite is highly pervasive in industrial societies such as the United States. It is not generally a disease process, just manifestation of adhesions in the collagen and under lying fat layers-predominantly seen in women. With combinations of appropriate diet, exercise, and this treatment we expect real reductions in cellulite.

Can Cellulite be Treated?

There appear to be few effective treatments available for cellulite reduction – many of them are expensive and have shown not to work. We are hoping that with our treatment the reduction of the appearance of cellulite will occur and we should be able to maintain it with maintenance treatment – with a limited time commitment and completely on your own at home.

At the present time, I am looking for women, with cellulite, between the ages of 21-45, weighing between 100-170 pounds. Interested participants should have appearance of cellulite. If you are interested in the study please contact our office.

Treatment Details

The total time involved would be two times per week, split up so there should be at least 2-3 days in between treatments. Each treatment session will last approximately 30 minutes. Buttocks, thighs and abdominal areas, if needed, will all be treated. Each area will be treated for approximately 5-8 minutes, two times per week. The research protocols will be expected to last 8 weeks. There will be a total of approximately 16 treatments; and, a picture of the treatment area will be taken by one our assistants before and after. Please note that the privacy of our subjects will be respected and your participation in our study will remain anonymous-no faces will appear in any of our photography.

I am looking forward to hearing from you. The first 50 people who qualify for the study will be included. Other criteria may not allow you to participate (contraindications). You will have to fill out participations forms and release forms before being admitted into the program.

Please contact the office directly by phone at 248-362-2150 or by Email at info@pt-specialists.com if you are interested.

Meet Neil Greb, an Exercise Consultant and Fitness Director at Physical Therapy Specialists, P.C. for over 15 years! Neil enjoys teaching clients and patients how to live healthier lifestyles by implementing safe, effective exercise programs and focusing on moderation with lifestyle choices. He is a certified health and fitness instructor and strength and conditioning specialist. Call us today to schedule a fitness assessment and body fat analysis to take steps toward a healthier you!

To read more about Neil or other staff please click the Staff tab.

Health News

Research: The Cellulite Project

by Paul J. Roubal PhD, DPT, OCS

I have developed a novel treatment for cellulite, which is now patent pending.

As I discussed in last month’s e-Newsletter, there are a number of scientifically based reviews available which I will provide to you if you participate in the study.

Cellulite is highly pervasive in industrial societies such as the United States. It is not generally a disease process, just manifestation of adhesions in the collagen and under lying fat layers, predominantly seen in women.

With combinations of appropriate diet, exercise, and this treatment we expect real reductions in cellulite.

There appear to be few effective treatments available for cellulite reduction – many of them are expensive and have shown not to work. We are hoping that with our treatment the reduction of the appearance of cellulite will occur, and we should be able to maintain it with maintenance treatment with a limited time commitment and completely on your own at home.

At the present time I am looking for women with cellulite between the ages of 21-45, weighing between 100-170 pounds. Interested participants should have appearance of cellulite. If you are interested in the study please contact our office.

The total time involved would be two times per week, split up so there should be at least 2-3 days in between treatments. Each treatment session will last approximately 30 minutes. Buttocks, thighs and abdominal areas, if needed, will all be treated. Each area will be treated for approximately 5-8 minutes, two times per week. The research protocols will be expected to last 8 weeks. There will be a total of approximately 16 treatments and a picture of the treatment area will be taken by one our assistants before and after. Please note that the privacy of our subjects will be respected and your participation in our study will remain anonymous – no faces will appear in any of our photography.

I am looking forward to hearing from you. The first 50 people who qualify for the study will be included.

Other criteria may not allow you to participate (contraindications). You will have to fill out participation forms and release forms before being admitted into the program.

Home Exercise to Aid in Improving your Flexibility

by Neil Greb, MS, ACSM, CSCS

I don’t know about everyone else, but when summer comes around I find it harder and harder to make it to my gym to work out.  Something about the beautiful weather (not to mention the yard work) makes it so difficult to maintain a regular schedule at the fitness center. Just because visits to the gym become less frequent, however, doesn’t mean we need to completely forgo exercise. Some easy home exercises can help bridge the gap between gym sessions.

Cardiovascular exercise is perhaps the easiest to duplicate away from the gym. In fact, activities such as raking, gardening, and mowing grass can all be classified as at least low level cardiovascular exercise. For those who really need a higher intensity workout, activities like brisk walking or jogging, swimming, and biking can provide a more than adequate replacement for treadmill, stationary bike, or elliptical workouts.

The good thing about working around the house in the summertime is “built in” strength training that occurs. Squatting and lifting are common elements of most gardening or other yard work and can go a long way toward maintaining strength during time away from the gym. If outside work isn’t quite enough, consider buying some free weights for upper body strengthening exercises, and/or a Swiss Ball for core exercises. Free standing squats are always good for general leg strengthening, but remember good posture with squatting.

Always remember that stretching is an important part of any exercise program, whether at the gym or at home. Try to stretch all of the major muscle groups before and after either yard work or home exercises to help reduce the chance of injury.

Hopefully these tips can help everyone at least maintain their fitness level during the weeks and months that are challenging to get into the gym. As always, remember to consult with a doctor before beginning an exercise program and with a Physical Therapy Specialists’ therapist, assistant, or exercise professional with any questions.

The Importance of a Home Exercise Program

by Jim Storhok, DPT, ATC

Greetings! We hope that our readers are enjoying the summer months and are safe, happy, and healthy! This month’s newsletter topic is all about one of the most important aspects of a patient’s treatment, which is the pesky Home Exercise Program. A Home Exercise Program (HEP) is designed to provide the patient with exercises which are supplementary to what is trying to be accomplished with the program in the gym/exercise area during regular treatment sessions. Sometimes it is a stretching routine, sometimes there is some strengthening mixed in, and at other times you may just get some information regarding positioning, workstation setup for work, or my favorite topic as you may or may not already know, posture.

Sometimes patients feel that the HEP is an optional part of the program. Well, I am not coming to your house to check up on you to make sure you are doing your exercises. We are all adults here, right? As I always tell my patients, it’s your (you fill in your injured body part here), and you have to live with the results you get when physical therapy is finished. It is our job as physical therapists to give you exercises and activities that will create an optimal environment for healing as well as promote strength, flexibility, coordination and endurance which are patient specific and appropriate. I tend to prescribe activities for home that are lower level and safe, because the last thing we want is for you to have an accident and injure yourself doing a home exercise or any other exercise.

Exercises are never meant to make you hurt – it’s not no pain, no gain. Exercises are meant to be performed in a comfortable range of motion which is challenging enough to make you tired, but we are never ok with joint pain. If you do experience any of these symptoms, please discontinue your exercises and see your physical therapist.

Easy ways to get consistent with your HEP is to find easy ways to work it in to activities your already do. For example, if you were given stretching exercises for your shoulder, maybe you can stretch in the shower, where there is warm water running on your sore or tight shoulder. This also is very effective with neck pain and tightness. I also like to do stretches right in bed before getting up in the morning. If you have some calf stretches to do, keep a towel right by your bedside, and stretch before getting up first thing in the morning. Remember, stretches should not increase pain – if they do, stop and consult your therapist. If you have specific questions regarding how you can mix your tailored HEP into your day to day activities, talk with your evaluating PT.

Next month we will be discussing appropriate means to performing fall cleanup around the yard. Proper lifting techniques, etc will be discussed. Enjoy the rest of your summer, and again, thank you for your continued support of Physical Therapy Specialists, P.C.!

Exercise for Better Colon Health

by Kristy Hamann, NBCHT

Everybody knows that exercise can make you stronger, healthier and more vibrant. But, what you may not know, is that exercise is also essential for proper gastrointestinal health and can decrease your risk of colon cancer by almost 40%! It is important to know that your colon is not made of steel. Rather, it is a compilation of soft tissues that work to reabsorb nutrients, minerals and water from what is left of your food before it exits your body. The problem with having a sluggish colon is our bodies start to reabsorb the toxic material that should have been eliminated days ago. Exercise increases blood circulation which stimulates peristalsis, the wave-like muscular contraction of your colon, to get the waste moving out of your body. Most importantly, drink plenty of water when you are breaking a sweat to re-hydrate your body and prevent constipation. Have you tried exercise and your colon is still not moving? Colon hydrotherapy is a proven modality to relieve constipation and get you on the track to better bowel function.

Bridging the Gap Between Gym Exercises

by Neil Greb, MS, ACSM, CSCS

Simple Home Exercises to Help you Improve Flexibility

*Before you begin any exercise program consult with your physical therapist and/or doctor.

These basic exercises should be done to improve flexibility

Exercise #1: Tricep Stretch

20-30 second hold. Repeat 3 times.

Bend your elbow and pull it behind your head until a stretch is felt behind the upper arm. Repeat with the opposite arm.

Exercise #2: Lateral Neck Stretch

20-30 second hold. Repeat 3 times.

Pull your head to one side bringing your ear toward your shoulder until a gentle stretch is felt. Repeat with the other side.

Exercise #3: Gastroc Stretch

20-30 second hold. Repeat 3 times.

Sitting or lying on your bed, with a towel around the ball of your foot, gently pull back until a stretch is felt behind your lower leg. Repeat with the other leg.

*Remember: exercise should not be painful and should always remain safe.

Everybody knows that exercise can make you stronger, healthier and more vibrant. But what you may not know, is that exercise is essential for proper gastrointestinal health and decreases your risk of colon cancer by almost 40%! Exercise increases blood circulation and stimulates peristalsis, the wave-like muscular contraction of your colon to get waste moving out of your body.

Kristy Hamann, NBCHT

Health News

Research: The Cellulite Project

by Paul J. Roubal PhD, DPT, OCS

I have developed a novel treatment for cellulite, which is now patent pending.

As I discussed in last month’s e-Newsletter, there are a number of scientifically based reviews available which I will provide to you if you participate in the study.

Cellulite is highly pervasive in industrial societies such as the United States. It is not generally a disease process, just manifestation of adhesions in the collagen and under lying fat layers, predominantly seen in women.

With combinations of appropriate diet, exercise, and this treatment we expect real reductions in cellulite.

There appear to be few effective treatments available for cellulite reduction – many of them are expensive and have shown not to work. We are hoping that with our treatment the reduction of the appearance of cellulite will occur, and we should be able to maintain it with maintenance treatment with a limited time commitment and completely on your own at home.

At the present time I am looking for women with cellulite between the ages of 21-45, weighing between 100-170 pounds. Interested participants should have appearance of cellulite. If you are interested in the study please contact our office.

The total time involved would be two times per week, split up so there should be at least 2-3 days in between treatments. Each treatment session will last approximately 30 minutes. Buttocks, thighs and abdominal areas, if needed, will all be treated. Each area will be treated for approximately 5-8 minutes, two times per week. The research protocols will be expected to last 8 weeks. There will be a total of approximately 16 treatments and a picture of the treatment area will be taken by one our assistants before and after. Please note that the privacy of our subjects will be respected and your participation in our study will remain anonymous – no faces will appear in any of our photography.

I am looking forward to hearing from you. The first 50 people who qualify for the study will be included.

Other criteria may not allow you to participate (contraindications). You will have to fill out participation forms and release forms before being admitted into the program.

Balance Training: The Forgotten Aspect of a Well Rounded Fitness Program

by Neil Greb, MS, ACSM, CSCS

We’ve all heard about the primary areas of focus when participating in an exercise program. Generally speaking the emphasis should be on flexibility, cardiovascular fitness, and strength training. A well rounded fitness program should focus on all of these aspects of exercise. One area often left out is balance training. Balance training can be an important addition to an exercise program with minimal time investment. It can also make an otherwise mundane program more interesting and fun.

There are many exercises designed to work on balance for its own sake. Typically these exercises are most useful for individuals who have known balance dysfunction, older populations, or those who may have balance deficits due to a previous injury. Some examples of activities that can be done to improve balance in these cases are stepping/walking exercises such as heel/toe walking, sidestepping, crossovers, and braiding. Stationary balance exercises like tandem stance or single leg stance on compliant or noncompliant (balance pads) surfaces can also be useful.

Balance training can also be implemented by those who have otherwise no balance deficiencies. The focus for these individuals should be to challenge balance within the context of a regular exercise program. Try standing on a balance pad or rocker board while performing upper extremity strength exercises such as arm curls or tricep presses. Lay on a Swiss ball to do dumbbell presses or abdominal crunches. Do single leg squats instead of leg presses. Each of these is a simple way to improve balance while not fundamentally altering or lengthening an exercise program.

Remember, balance training can be important for both those who really need it and those who may think they don’t. There are nearly limitless possibilities to add balance exercises to a fitness program, many of which will add challenge, interest, and fun. As always, consult with a doctor before beginning an exercise program and if needed, consult with a Physical Therapy Specialists’ therapist, assistant, or exercise professional with any questions.

Balance Improvement and Fall Reduction

by Jim Storhok, DPT, ATC

This month’s newsletter is going to focus on one of the most important subjects to keep people safe all year long, and that subject is fall prevention.

One of the best ways to reduce the risk of falls is to make sure you maintain a safe home environment. There are several things you can do around the house to increase safety, including picking up throw rugs, provide adequate lighting, especially by entrances and exits, tie up loose cords, be cognizant of where your pets are at all times and install assistive devices, including proper handrails, grab bars, night lights and ramps as necessary.

Assistive devices are also extremely important in avoiding falls and potential trips to the emergency room. Of course it is of paramount importance to work with your family physical therapist or physician in selecting the proper assistive device for your needs, whether it be a standard cane, four legged (quad) cane, crutches, standard walker (without wheels in front), or rolling walker (with two wheels in front). My general rule of thumb is that if you are limping, it is a good idea that you use an appropriate assistive device so you can walk smoothly, with normal step and stride length, so you can create a nice environment for your body to heal itself. If you are limping, it causes extra stress to your joints as well as your spine, which can exacerbate low back pain. Wearing proper footwear which supports your foot and has good tread on the sole of the shoe is also very important for avoiding slips. Shoes are always recommended over sandals for support and safety reasons, which is an important point since we are right in the middle of the summer months.

There are several exercises that can be implemented to improve balance including tandem or single leg stance (with eyes open or closed), heel toe walking, as well as practicing walking different surfaces including tile, cement, grass, carpet, etc. If you are having balance trouble, or have a history of falls, please schedule an evaluation with your physician. If physical therapy is prescribed, your physical therapist will evaluate which exercises are the most appropriate, as well as prescribe the proper assistive device if indicated. Do not attempt to perform any balance exercises if they have not been specifically prescribed for you.

Next month’s newsletter will focus on the importance of the home exercise program. I will provide some tips and techniques for fitting these pesky things into your day so it doesn’t seem like you are exercising 24/7.

Get Ready for Your Best Summer Yet

by Kristy Hamann

Many clients have come to me over the years with chronic bowel discomfort. In the summer time bowel irregularity can be especially frustrating for many reasons, but, most clients agree that when the weather gets hot and the amount of clothing we wear reduces even a small bout with constipation can show. Clients have shared their stories of watching the summer go by and the desire to participate in outdoor activities going unfulfilled because there is not a bathroom in sight or they just don’t feel up to having fun. I can say it is one of the best parts about what I do – seeing everyone who comes to me have a chance to enjoy life, not just the summer to the fullest. Cleansing your colon is one of the best ways to get you body looking and feeling it’s best. To read more about why colon hydrotherapy can be a solution for you visit our website at the PTS Hydrotherapy Page

Meet Vicki George, a new addition to our team of Receptionists at Physical Therapy Specialists, P.C. Vicki enjoys working at PTS because of the friendly, yet professional environment. She loves to stay busy and with this new position there is always something to do. What Vicki likes the most is talking to people and helping them throughout her day. She looks forward to getting to know you!

To read more about our staff, click the Staff tab.

Meet Frank Royster, a new addition to our team of Certified Massage Therapists at Physical Therapy Specialists, P.C. Frank offers comprehensive and therapeutic muscle massage, which in practice and theory helps individuals find “homeostasis” or a state of balance. He understands that massage plays an integral part in health and wellness so he has a bevy of therapeutic modalities to help aid in physical therapy rehabilitation and relaxation. Call us today to schedule your massage therapy appointment and experience the benefits for yourself!

To read more about our massage therapy services, click the Services tab.

Health News

Research: The Cellulite Project

by Paul J. Roubal PhD, DPT, OCS

Professional Fitness Inc., will be conducting a trial for the treatment of cellulite.

This is a novel trial, but, will have contraindications and limitations as to whom we will be able to enroll in to the program.

Treatment will run for 8 weeks, 2x per week, at approximately 30 minutes per session. There will be supervision and then after that, instruction as needed.

Unidentifiable pictures will be taken before and at the end of the treatment for research purposes.

Again, there will be contraindications and unless you’re cleared from all of the associated contraindications, you would not be able to participate with the program. Please note, it is not an invasive therapy, it is a surface treatment, but not anything that is available on the market at this time.

If you are a woman between the ages of 21 and 40, weigh between 100lbs-170lbs, and are interested in finding out more about the program, please e-mail us at info@ptspecialists.com with your contact information. Sometime this summer, we will be initiating the trial, and this will include the first 50 people meeting the requirements and having no contraindications.

Decrease the Risk of Dehydration During our “Fun in the Sun” months

by Jim Storhok, DPT

This month’s e-newsletter topic is on proper hydration. It’s that time of year (finally) where it is heating up outside, people are on the move with various activities, and increased physical activity is more likely. What I wanted to do this month is give our readers some basic guidelines regarding proper fluid intake, to decrease the risk of dehydration during our “fun in the sun” months. It’s true that people become dehydrated before they actually begin to feel thirsty. The questions I ask are 1. How much fluid is the right amount of fluid and 2. What are the right things to be drinking? These guidelines were taken from www.athleteinme.com and are to be taken as merely a starting point or guideline; if you have specific questions regarding hydration, please consult with your family doctor, nutritional expert or physical therapist.

The first question should be what is the proper amount of water a healthy adult should be drinking on a daily basis?

For healthy sedentary adults living in temperate climates:

• Men: 125 oz (3.7 liters) of water per day from all dietary sources
• Women: 91 oz (2.7 liters) of water per day from all dietary sources

The second question is what are the different options for fluid replacement, and which are the best ones, and in which amounts?

So far, we’ve discussed the required amount of fluid that should be consumed daily. Now, what about specific types of beverages?

In March 2006, the American Journal of Clinical Nutrition published a set of guidelines that address this question. The report was developed by the “Beverage Guidance Panel”, a group of scientists organized by Barry M. Popkin, PhD, a professor at the School of Public Health, University of North Carolina, Chapel Hill. The mission of this group was to develop dietary guidelines that addressed the persistent obesity epidemic, but their recommendations are relevant for this discussion.

The Panel grouped beverages into 6 categories, and ranked them from most important to least important and provided recommended daily amounts of each:

• Level 1 (most important): Water: 20-50 fl. oz./day
• Level 2: Tea & Coffee: 0-40 fl. oz./day (can replace an equivalent amount of water); limit caffeine intake to no more than 400 mg/day
• Level 3: Low Fat/Skim Milk and Soy Beverages: 0-16 fl. oz./day
• Level 4: “Non-calorically Sweetened” Beverages (eg., Diet Coke): 0-32 fl. oz./day
• Level 5: “Caloric Beverages With Some Nutrients” (eg., 100% fruit juices, sports drinks, alcohol): Fruit juices: 0-8 fl. oz./day; Alcohol: 0-1 drinks per day for women; 0-2 drinks per day for men
• Level 6 (least important): “Calorically-Sweetened” Beverages (eg., non-diet soft drinks): 0-8 fl. oz./day

I hope these serve as some basic guidelines that you can follow during these hot summer months. Remember, if you have any specific questions or concerns ask your doctor or physical therapist. Next month’s topic will focus on reducing the risk of falls and improving balance and safety.

Dehydration: The Benefits of Massage

by Tracie Markel

As most everyone knows, dehydration is far more of an issue during summer months; due to water lost in perspiration as well as overall increase in physical activity. However, not everyone knows that when dehydrated your blood is actually more viscous (thicker). Not only does this increased viscosity make it hard for your body to circulate it also makes it harder for your blood to pick-up and carry away the bi-products of all of our bodily functions (e.g. muscle contraction, cellular respiration, digestion etc). When these bi-products can’t be carried away they are forced to settle into the surrounding muscle and other surrounding issues. Massage Therapy is a proven way to both increase circulation and remove those bi-products from tissues they are trying to call home. So, yes stay hydrated, but when you feel sluggish and sore from those days when dehydration was just unavoidable come see me, Tracie Markel, nationally certified Massage Therapist, at PTS.

Kristy’s Colon Hydrotherapy Corner: Proper Hydration in the Summer Months

by Kristy Hamann

When weather channel says that it is going to be another hot one and the temperature in your house prompts you to make sure the air conditioner is still working you know that summer has arrived. During these hot summer months it is vital to maintain your proper hydration. But how much water do you really need?

Water facilitates every function in your body including each phase of digestion, the transportation of nutrients to your cells and the elimination of waste from your body. It lubricates your joints and brain and regulates your body temperature. So it goes to say that if you feel like anyone of these processes are not working properly, and you’ve been sweating in the heat, it may be time to up your water intake.

Dehydration symptoms include dark yellow urine, dry mouth, headache, lack of skin elasticity and even fainting. To avoid dehydration try drinking 24 ounces of water 30 minutes before breakfast and carry a water bottle with you to continually drink water throughout the day in between meals.

As a colon hydrotherapist, I have seen many clients who, despite changing their water intake habits, still remain constipated and display signs of dehydration. In these cases I explain to them that one of the main functions of their colon is to absorb water from the food that passes through it. If you are backed up, old, putrefied fecal matter starts to stick to your colon walls preventing the proper absorption of water into their body. Colon hydrotherapy is the most natural and gentle way of removing this waste and getting your body back on track. Many clients have seen remarkable results and they are closer to their optimal health than ever before.

Meet Renee Hauzie, a Physical Therapist Assistant with Physical Therapy Specialists, P.C. for over 6 years. Renee has 20 years of experience as a PTA and feels blessed to be a part of our team. She enjoys teaching people how to perform everyday tasks in a way that puts less strain on injured areas of the body; as well as, how to incorporate simple exercises into busy lives. Renee’s favorite part of the job is helping patients work towards increased functionality after being injured or ill. Call us today to schedule your physical therapy appointment and experience the benefits for yourself!

To read more about Renee or to learn about other PTS staff, click the Staff tab.

Kristy’s COLON HEALTH Tips: How many bowel movements should you be having a day? The FDA is yet to agree on this matter, however many people would agree that their bodies optimally perform when they are going regularly every day. That is, if you eat 2-3 times a day, you should have a bowel movement 2-3 times a day. Out with the old when new is coming in. Otherwise waste material just sits in your colon and putrefies, causing toxic build up.

Kristy Hamann, NBCHT

June Specials

• New Customer Special: $10 Off Your First Colon Hydrotherapy Session!
• Massage Special: $10 off a One Hour Massage.

Click here to view the special and print the coupons

Health News

The Warm Up and Stretch – Forgotten Parts of an Active Lifestyle

by Neil Greb

I’ve been hearing patients for weeks now discussing all of the recreational activities that they are looking forward to getting back to in the coming months. The weather is warming up, the days are getting longer, and dreams of golfers getting one step closer to obtaining their pro card are heating up. All of these things are wonderful, and lots of fun is on the horizon over the spring and summer season, but much of this can come to a screeching halt with a muscle strain if a proper warm-up and stretching routine is not implemented. It reminds me of a personal blunder a few years back in the first game of my softball league (yes, age has demoted me from hardball; hold your comments, please J ) It was a cold evening, light rain was coming down, and I was up to bat. Now mind you, this story happened prior to finishing college, so cut me some slack. I hit the ball into left field and started my run to first base, only to strain both quadriceps (front thigh muscles) and hamstring muscles (back thigh muscles) in my first two strides out of the batter’s box. Needless to say, I was quite disappointed and embarrassed that I had injured myself right out of the gate, playing softball nonetheless. Learn from my blunder and implement these simple tips to decrease risk of injury this season.

Tip #1: Warm-up properly. I always recommend at least 5 minutes of gentle warm up including easy cardiovascular activities which could include walking, stationary biking or very light jogging.

Tip #2: Stretch the muscles you are going to be using during the activity. There are two types of stretching, static and ballistic. Both forms of stretching have their place, although I typically recommend static stretching to my patients. Static stretches are prolonged holds of moderate intensity which I typically recommend holding for 20-30 seconds, and repeated 2-3 times per muscle group being stretched. During this type of stretching, I will typically recommend to the patient to “avoid bouncing”. The second type of stretch is called ballistic stretching, and is described as stretching with movement usually being performed by higher level athletes under direct supervision. I usually don’t recommend this type of stretching to patients because of the possibility of injury.

Tip # 3: Proper cool down. During this time, it is typically recommended to perform some light static stretches within the parameters mentioned above. It is always recommended to ice any joints that may have been irritated during competition. It takes about 20 minutes to effectively lower tissue temperature as low as it can go, so take the ice bag off after this amount of time. Please be aware that when you ice, you will experience a variety of sensations that are all normal, and these are feelings of cold, followed by burning, aching and finally numbness. If you can stick it out during the feelings of burning and aching, you’ll get to the numb part in about 5 minutes, (make sure you cover the skin with paper towel or something like it, and do not overcool – it can burn and blister the skin). Please see your physical therapist for a specific stretching routine that can be personalized for you and your sporting needs.

Stay tuned for next month’s newsletter when we will be discussing the importance of proper hydration during the hot summer months.

Let’s Get Moving!

by Kristy Hamann, NBCHT

Spring is here! After a long winter it is finally time to get out our walking shoes and sun bonnets because we are going outside. The best part of all is that after we shake off the dust from our outdoor gear and get moving we can help reduce our chances of developing colon cancer while we play in the sun. Studies have shown that a person who breaks a sweat for 30-40 minutes 5 days a week is 40 percent less likely to develop colon cancer.

The colon is the most commonly overlooked organ of the body and neglecting it can have detrimental effects on our overall health and wellness. Exercise can ward off a sluggish colon by stimulating peristalsis, a wave-like muscular contraction that in turn can prevent toxic fecal build up. Studies have shown that the longer waste sits in your colon, the more likely we are to reabsorb the toxins in that waste back into our bloodstream. Try a brisk walk with a friend or a bike ride around the neighborhood to get your colon moving. If you still find that you are having trouble with bowel regularity, colon hydrotherapy is an excellent way to gently clean your colon and give it a fresh start.

Simple Home Exercises to Help You Maintain Flexibility

*Before you begin any exercise program consult with your physical therapist and/or doctor.

These basic exercises should be done to develop trunk and lower extremity flexibility

Exercise #1: Lower Back Flexibility

• Frequency- 20-30 second hold. Repeat 5 times.
• Lying on back, bring both knees to chest and hold. For more stretch, bring head forward and bring knees to head.

Exercise #2: Hamstring Stretch/Forward Bend

• Frequency- 20-30 second hold. Repeat 5 times.
• With a foot on a chair or stool, lean forward until a stretch is felt behind the upper leg. For more stretch, put the leg on a higher plane. Repeat with opposite leg.

Exercise #3: Quadriceps Stretch

• Frequency- 20-30 second hold. Repeat 5 times.
• Holding onto something for balance, pull one heel toward the opposite buttocks until a stretch is felt in the front of thigh. Repeat with opposite leg.

*Remember: exercise should not be painful!

Tips for Maintaining Optimum Physical Health During Your Active Summer

by Jim Storhock, DPT, ATC

Warming up and stretching before exercise or physical activity are often forgotten or ignored parts of an active lifestyle. Too many of us simply dive into our activities giving little to no thought or effort into properly warming up, when actually a proper warm up is a crucial part of being active.

Warming up increases blood flow the the muscles and increases muscle temperature. The resulting warmth causes a muscle to contract and relax more effectively. Also, decreased stiffness in muscles resulting from increased muscle temperature lowers the risk of injuries such as pulls and strains due to over stretching.

A proper warm up should begin gradually such as with a brisk walk or slow jog. Avoid sudden, jerky, or ballistic movements. These types of movements can lead to injuries in muscles that are not yet pliable or properly stretched. Activity specific warm up can often be useful. Try to make warm up activities simulate or mimic the exercise or sport being performed. Jogging progressing to short sprints can be useful for warming up before baseball or basketball, while walking or light swinging with a club would be more appropriate for golf.

Stretching the proper muscles associated with the activity is also important for injury prevention. Always stretch after a warm up when the bloodflow and temperature is increased in the muscles. This will reduce the risk of muscle tears or pulls during stretching. Try to stretch after activity as well when muscles are the most pliable. Like the warm up, try activity specific stretching, focusing mostly on muscle groups most likely stressed during the activity.

Remember that the perfect warm up is a very individual experience. What works best for one person or activity may not work best for another. Practice and experience are crucial for proper development of an effective warm up routine. As always, remember to consult a doctor before beginning an exercise program and if needed, consult with a Physical Therapy Specialists’ therapist, assistant, or exercise professional with any questions.

Getting Back to the Active Lifestyle You Love So Much – Therapeutic Massage

by Tracie Markel

Don’t look now but it looks like father snow might have actually lost the grip he had on us all winter. And you know what that means. . . It’s time to busted out the golf clubs, baseball bats, tennis rackets, Frisbees, sailboats, jet skis, basketball nets, volleyball nets, bridals and so much more. One of the greatest things about summer is being outdoors and active. However, with all that fun comes all those not so fun injuries like: tennis elbow, golfers elbow, aching necks and backs, sore knees, and all the other random aches and pains of taking part in activities we’ve missed out on since last summer (which in Michigan seems like forever ago). One great way to combat and even avoid such aliments is getting regular massage.

We expect our muscles to do a lot for us in these upcoming summer months, so maybe we should help them help us! Many summertime injuries are caused by unnecessary tension, that we did not know was there or did not think was serious enough to need attention. So, please don’t miss out on all the summertime fun because of stiff, tired muscles, or a tense shoulder that just won’t let you finish your follow through by the time you make it to the 18^th hole. Let me help! Schedule your therapeutic massage today.

Research: The Cellulite Project

by Paul J. Roubal PhD, DPT, OCS

Professional Fitness Inc., will be conducting a trial for the treatment of cellulite.

This is a novel trial, but, will have contraindications and limitations as to whom we will be able to enroll in to the program.

Treatment will run for 8 weeks, 2x per week, at approximately 30 minutes per session. There will be supervision and then after that, instruction as needed.

Unidentifiable pictures will be taken before and at the end of the treatment for research purposes.

Again, there will be contraindications and unless you’re cleared from all of the associated contraindications, you would not be able to participate with the program. Please note, it is not an invasive therapy, it is a surface treatment, but not anything that is available on the market at this time.

If you are a woman between the ages of 21 and 40, weigh between 100lbs-170lbs, and are interested in finding out more about the program, please e-mail us at info@ptspecialists.com with your contact information. Sometime this summer, we will be initiating the trial, and this will include the first 50 people meeting the requirements and having no contraindications.

Meet Luis Vega, a Physical Therapist Assistant at Physical Therapy Specialists, P.C. Luis has been with PTS for over 3 years and is bilingual – fluent in both English and Spanish. He joined our team because he believes that exercise, a big part of our treatment process, and staying active are essential to getting healthy and staying healthy. Luis finds satisfaction in seeing patients progress towards their previous functional level, knowing that he helped them get there. Call us today to schedule your physical therapy appointment and experience the benefits for yourself!

To read more about Luis or to learn about other PTS staff, click the Staff tab.

What is soluble fiber and how much do you really need? Soluble fiber dissolves in water and can be found in foods like oat bran, legumes, fruits and vegetables. Soluble fiber has been found to reduce cholesterol, stabilize blood sugar and regulate bowel movements by forming a gel like substance that pushes waste material through the intestines. Try eating 25-40 grams of soluble fiber a day.

What is insoluble fiber and how much do you really need? Insoluble fiber does not dissolve in water but collects it to form a bulk stool out of the waste in your intestines. This bulk then scrubs the intestinal wall as it passes by keeping your digestive tract clean. Insoluble fiber can be found in cereals, brans, and vegetables. Try eating 25-40 grams of insoluble fiber a day.

Kristy Hamann, NBCHT

May Specials

• New Customer Special: $10 Off Your First Colon Hydrotherapy Session!
• Massage Special: $10 off a One Hour Massage.

Click here to view the special and print the coupons

Health News

Getting Back into the Garden

by Jim Storhok, DPT, ATC

This month’s topic is “Getting Back into the Garden”. Spring has sprung (well, almost at the time of this writing) and we are seeing more and more people getting excited about getting fresh air, sprucing up their yards and starting their gardens. It is always a top goal to provide value in these newsletters by lending proactive tips to keep injuries from occurring. I mean, after all, isn’t it better to be proactive than reactive?

The first tip of the month is going to regard proper lifting technique. It’s all too common to see back injuries when having to load or unload heavy bags of mulch and topsoil, or spend long periods of time planting vegetables or flowers in a squat position. We’ve all heard the old adage “Lift with your legs”; well that is a good tip, but the second piece to that puzzle is to “suck it in (your abdominal muscles), don’t hold your breath, and send your butt backwards.” The “suck it in” piece engages your core muscles, which are primary stabilizers of the low back when lifting or bending. Everyone, myself included, can do a much better job stabilizing their low backs during the day, which will help to prevent low back pain. The “send your butt backwards” piece does a couple of really important things. First, it helps you move more through your hip joints, as opposed to moving mostly through your already over-worked low back joints. Our hip joints are really stable ball and socket joints and can take high levels of stress, so why not use these underutilized, but highly stable joints to help us lift? The second thing that sending your butt backwards does is it protects your knees. Many people attempt to lift with their legs, but in doing so they cause kneecap pain because when they lift or squat, their knees move forward, past their toes. This puts extra stress across the kneecap joint, and now you have a problem there. Man, just when you think you’re doing something good for one area, you start to ache in another! It’s tough to catch a break! Well, we can decrease the risk of this by sending our butts back, which pulls the knees back over the feet and takes pressure off of the kneecap joint.

The second tip when lifting is to make sure that when you are picking up heavy objects, to keep the object close to your body. There is more torque placed on the spine the further the weight is held away from the body, so the closer the better.  It is better to lower a heavy bag to the ground by going into a half kneel position then by bending over at the waist, since you will be using more hip and butt muscles to lower the bag as opposed to low back muscle. If you are planning on spending more than a few minutes at a time planting flowers or pulling weeds, sometimes sitting on a small stool while maintaining a small arch in your low back works well or another option is kneeling on your hands and knees, (knee pads recommended), depending on your low back and knee situation. As always, with specific questions or concerns related to your personal orthopedic needs, seek the advice of your physical therapist or physician.

Next month, we will focus on recreational stretching tips. Golf, softball, running, tennis… all activities that are great for the summer months, and are all sources for possible muscle strain if muscles aren’t warmed up properly.

Simple Home Exercises to Help Maintain Strength for Gardening

by Neil Greb MS, ACSM, CSCS

*Before you begin any exercise program consult with your physical therapist and/or doctor.

These basic exercises should be done to develop strength and stability for gardening

Exercise #1: Stationary Lunge

Frequency: Repeat 10 times, 1 – 2 sets

In a wide stride, with the legs shoulder width apart, head up and back straight, bend both legs simultaneously until the forward thigh is parallel to the ground.  Make sure the knee of the front leg does not go past the toe.  Alternate sets of 10 with each leg forward.

Exercise #2: Squats

Frequency: Repeat 15 times, 3 sets

Stand with feet shoulder width apart.  With head and chest up, squat halfway down while extending arms straight forward to help maintain balance.

*Remember: exercise should not be painful!

How to Maximize Nutrition and Your Money with Seasonal Eating

by Kristy Hamann, NBCHT

Ahhh, Spring is here and even better, Summer is around the corner.  What does that mean?  Fresh fruits and veggies and at a fraction of the cost.  After a long, cold winter of eating cooked comfort food it is finally time to recharge our bodies with raw, enzyme rich fruits and veggies that not only taste delicious but promote healing in our bodies and supercharge our energy levels. Eating produce from your own garden ensures maximum freshness and the most bang for your buck. Try planting raspberry, elderberry, or red currant bushes to make pies, smoothies or a cool gelato treat.  For salads, try planting radishes, zucchini, green onions or every kind of lettuce.  Not an actual gardening fan but want to freshen up your diet?  Michigan has plenty of farmer’s markets and U-Pick orchards where your whole family can fill their baskets with tasty produce for less money then you would spend at your local grocery store.

Meet Tracie Markel, a new Certified Massage Therapist at Physical Therapy Specialists, P.C. Tracie enjoys giving massages to people of all ages and personal fitness levels. She believes that massage therapy can be beneficial in relieving muscle tension, speeding up all avenues of the healing process, and reducing chronic and acute stresses in one’s life. Tracie has been trained in a multitude of techniques and enjoys the satisfaction of lending a healing hand. Call us today to schedule your massage therapy appointment and experience the benefits for yourself!

To learn more about massage services, click on the Services tab.

Check out our massage specials on our Home page!

Gift certificates available.

April Specials

New Customer Special: $10 Off Your First Colon Hydrotherapy Session!

Click here to view the special and print the coupon

Health News

Benefit from Good Posture, Part 2

Last month we discussed the importance of watching your neck and shoulder posture, and explained that by watching how you hold your body on a consistent basis, you can decrease the frequency of joint and muscle pain, as well as possibly slow the progression of arthritis. This month I want to take some time to discuss the importance of watching posture at the other end of the spine, which is called the lumbar spine.

Posture really starts at the low back. Gravity does a really great job at pulling on our bodies constantly, and we are all inherently lazy beings. Now, I didn’t really just call you lazy; all I meant was that we love to hang on our joints and ligaments and not use muscle. When we do that we tend to slump when we sit, which starts in the low back area. Instead of sitting on our “butt bones”, we tend to rock back and sit on our tailbones. This actually reverses the normal anatomical curvature of the low back and puts extra stress on our muscles, tendons, soft tissue and discs. This can lead to disc herniations, muscles pain and chronic low back soreness. When we stand, the opposite tends to occur. We tend to lock our knees out, and we increase the curvature in our low back. This posture looks like our bellies are hanging forward and our butt is sticking out. The beltline tends to be slanted forward. The weight of our upper torso ends us focused on our low backs, increasing pressure on our joints and discs. If this posture is maintained consistently, chronic low back pain can occur. These postural habits also tend to coincide with tight hip flexors and/or hamstrings and weak abdominal muscles.

Remember back in school when your teacher would tell you to sit up straight? They weren’t lying to you! I always begin with low back reeducation by reminding patients to remember to “suck it in, but don’t hold your breath.” By sucking it in, you engage the abdominal muscles, and the muscles in the front tend to support the joint in your back. If you add a very subtle butt squeeze, you can actually “tuck your tail between your legs” per se and reduce the increased curve that we tend to see with folks with poor standing posture.

Sitting posture can really be improved with the use of a lumbar roll. A lumbar roll can be purchased at our clinic for $12, or you can make one with a bath towel that is folded in half, lengthwise, and then rolled up and rubber banded at both ends. You then would place the roll width wise about the level of your belt when you are sitting in a chair with a normal back to it. This roll helps to maintain the normal small curve in the low back and serves as a reminder to not slump back onto the tailbone. Remember, use the back of the chair… sit back, not on the edge!

Watching your posture at both the neck and low back is a great way to avoid progression of pain, and hopefully avoid disc problems, arthritis, and nerve injuries. If you are suffering from low back or neck pain, discuss this with your physician and physical therapist for evaluation and treatment before the pain gets out of hand.

Jim Storhok, DPT, ATC

Simple Home Exercises to Help you Maintain Good Posture

*Before you begin any exercise program consult with your physical therapist and/or doctor.

These basic exercises should be done to develop strength and stability in the Lumbar Spine

Exercise #1: Bent Leg Lift (Hook Lying)

Frequency: Repeat 10 times, 1 to 2 sets

Lying on back with knees bent and feet flat, tighten stomach by pressing the small of the back into the floor. While maintaining a rigid trunk, slowly lift right leg several inches off the floor and hold for 5 seconds before lowering. Repeat with the left leg.

Exercise #2: Squats

Frequency: Repeat 15 times, 3 sets

Stand with feet shoulder width apart. With head and chest up, tighten abdominals, then squat halfway down while extending arms straight forward to help maintain balance.

*Remember: exercise should not be painful!

Neil Greb MS, ACSM, CSCS

Why Colon Hydrotherapy?

Before you make changes your body it is always a good idea to clean it out and make it ready for the nutrition you want to give it. Picture trying to move nice new furniture into a house that hasn’t been cleaned in months and without first getting rid of the old sofa? That wouldn’t be an environment conducive for healing. Colon hydrotherapy speeds your body’s natural detoxification process by removing the waste from your colon and stimulating it to rid itself of toxins faster than it could have before leaving a clean foundation to build on.

Kristy R. Hamann, Board Certified Colon Hydrotherapist, NBCHT

Blog Highlight: Getting Back Into the Swing of Things

As spring approaches golfers everywhere are pulling bags out of storage, dusting off clubs, and making preparations for another season of the game many of us love. So often, however, we focus so much on our equipment preparation that we fail to physically ready ourselves for the months ahead. Proper pre season physical preparation, including stretching, strengthening, balance, and practice can play an important role in our overall success and enjoyment of the months of golf ahead.

Stretching is often ignored as part of a pre season golf exercise program. Flexibility is so crucial for not only optimal golf performance, but also for injury prevention. Due to the physical demands the golf swing puts on virtually the entire body, a daily comprehensive stretching program is recommended. Stretches should be performed for most muscle groups including the neck, upper back and chest, upper arms and forearms, trunk, hips and thighs, and lower legs. Each stretch should be held for 15 to 30 seconds, with 3 to 5 repetitions, and always pain free.

Strengthening is the next important factor to consider as part of a golf exercise program. Like stretching, because of physical requirements for golf, strength training is so important not only to optimize performance, but also to prevent injuries. A proper strength program should likewise include most muscle groups of the upper body, trunk, and lower body. Begin slowly with a strength training program, progressing sets, repetitions, and resistance as able. Resistance exercises should be performed for 1 to 3 sets, 10 to 15 repetitions, and 2 to 3 days per week. Again, pain should be avoided.

Balance is so important for an effective golf swing. Exercises that focus on improved balance can also be implemented into a pre-season program. Start with simple exercises like practicing single leg balance and heel-toe walking, then try including balance challenging features into the strengthening program. Simulating the golf swing while challenging balance can also be effective. Make sure to do balance activities in a safe environment and always in a safe manner.

Lastly, one of the best ways to properly prepare for the golf season is to practice. Start by making practice swings at home, before even hitting balls. Next, go the the driving range or hit balls into a practice net. Use the shorter clubs first before progressing to the longer clubs. When it’s time to play, consider playing nine holes to see how your body responds before trying to manage eighteen. Play once per week to start, before trying multiple weekly rounds.

As always, remember to consult a doctor before beginning an exercise program and if needed, consult with a Physical Therapy Specialists’ therapist, assistant, or exercise professional with any questions. Hopefully with these few tips, you can enjoy a successful and injury free golf season. Have fun!

Neil Greb MS, ACSM, CSCS

March Specials

Referral bonus: Refer a friend or family member to PTS for therapy and we’ll thank you with a $25 gift certificate good towards a colon hydrotherapy, massage, or teeth whitening service.

Health News

Benefit from Good Posture

Being aware of your cervical posture, (upper spine and neck), throughout the day is one of the most proactive things you can do to decrease the risk of tension headaches, neck pain, and progression of arthritis. We all know we do it; we sit at our desks, computer, kitchen table, cars, and couches in a slumped position. Our shoulders round forward and our heads are just about falling off our bodies, only to be held on by our over worked neck muscles. The excuse is that “we carry our stress in our necks”, but in actuality it is really our muscles and joints that are screaming for a break. Our bodies were built to be in alignment, and when there is malalignment, our body will let us know, via pain and muscle spasm.

The tip of the month for proper cervical/thoracic posture is to sit up with your breastbone up, shoulders down and back and “keep the ice cream on the cone” as I like to say. Think of your head like the ice cream and your body as the cone. No one likes it with the ice cream hits the sidewalk in the summer, and your neck muscles do not like it when your head is in a forward position. This position places extra stress on the joints of the neck, and the muscles tighten in a shortened position at the base of the head where tension headaches can arise, as well as throughout the rest of the neck and shoulders.

During the course of the day, I want you to remember a few key phrases that will remind you of proper posture. Remember to “think double chin” or remember your “pony tail posture” (if you are a female of course). By thinking “double chin”, you are maintaining your eyes level with the horizon while giving yourself a slight double chin, returning your head back over your shoulders. You can also think that someone is pulling your ponytail straight upwards toward the ceiling. This would elongate the neck, creating long muscles and proper alignment in the cervical spine. Couple this position of the neck with shoulders that are positioned down and back. Call your physical therapist with any questions or concerns.

Watching your posture can substantially decrease both neck and low back pain if done consistently when coupled with a tailored exercise program and stretching regimen. Next month we will discuss the low back, which is a major source of discomfort for many people, and we will discuss a few tips that can significantly help you to keep your low back pain in check moving into the spring season!

Jim Storhok, DPT, ATC

Simple Home Exercises to Help you Maintain Good Posture

*Before you begin any exercise program consult with your physical therapist and/or doctor.

Postural Exercises for the Neck and Upper Back

These basic exercises should be done to develop strength in the neck and upper back, which will help you maintain proper posture.

Exercise #1: Cervical Spine: Supine Axial Extension

Frequency: Repeat 10 times, 1 to 2 sets

Lie on your back with arms at your sides and palms up, using no pillow or a small pillow under your head. Tuck your chin in as if to flatten the back of your neck against the floor/bed. At the same time, try to stretch your head towards the top of the bed and lengthen the neck. Hold for at least 10 seconds, then relax.

To take this exercise a step further:

In the same position, slowly nod your head in a “yes” motion, moving your chin down about one inch towards your chest until you feel slight tension in the back of your neck. Now barely unweight your head from the pillow. Hold for 6 seconds, then lower your head and relax. Repeat 10 times, 1 to 2 sets

Exercise #2: Scapula (Shoulder Girdle) Stabilization Strengthening

Frequency: Repeat 15 times, 3 sets

Secure an elastic therapy band around a solid, stationary object. Hold the ends taut at waist height, with arms extended in front. Pull your arms back towards your sides, squeezing shoulder blades together, then relax. Resistance should be comfortable.

*Remember: exercise should not be painful!

Megan DeLuca, MEd, CPT

What is Colon Hydrotherapy?

Colon Hydrotherapy is a safe effective method by which toxins and waste are removed from the large intestine without the use of drugs. Pure, filtered, temperature controlled water is introduced into the colon by means of a disposable tube to loosen and soften waste resulting in the complete evacuation of fecal material through natural peristalsis, (soft muscle contractions).

Clients choose colon hydrotherapy as an alternative modality that may help reduce the effects of headaches, chronic fatigue, fibromyalgia, obesity, allergies, asthma, acne, candida overgrowth, body odor, gas, bloating, and of course, constipation.

Kristy R. Hamann
Board Certified Colon Hydrotherapist,
NBCHT

In spite of the recent late winter snowfalls, spring is in fact looming just around the corner. For many, springtime is the start of several months of outdoor activities enjoyed throughout the summer and into fall. Whether golf or tennis, running, hiking, or even yard work, when the weather outside begins to permit, people love to get outside and enjoy some fresh air and physical activity. Unfortunately, many try to transition from months of little to no physical activity to an incredibly active lifestyle without proper preparation. Without the appropriate measures taken to prepare for increased activity levels, many will find themselves unnecessarily fatigued or even injured. While this is the outcome many experience, a few easy measures can help anyone avoid these pitfalls.

The first step should always be to determine if it is safe to start an exercise program. Generally, those under 40 with no history of a sedentary lifestyle, chronic disease (obesity, heart disease, high blood pressure, diabetes) or muscular or joint injuries are generally alright to begin. However, those over forty who are sedentary or have known chronic disease should have a physician examination before beginning an exercise program.

Next, individuals need to determine the types of activities they are preparing for to accurately assess the amount of time it will take to adequately prepare for those activities. Someone who likes to casually walk or bike probably needs less time to train than someone who is returning to competitive sports, running or cycling. Plan to take a minimum of a few weeks but possibly more depending on how demanding the activity will be.

Proper warm up and cool down procedures should always be followed for safe implementation of a conditioning program. Usually a minimum of ten minutes of easy to moderate cardiovascular activity is recommended before and after conditioning. Adequate warm up and cool down is crucial for injury prevention and can help prevent muscle soreness.

Stretching is another important part of a preactivity conditioning program. Like proper warm up and cool down, stretching can be an important measure to prevent injury and soreness due to the start of an exercise program. A proper stretching regimen should include all the major muscle groups of the upper extremities, trunk, and lower extremities. Do not bounce; slow, progressive stretches of 3 to 5 repetitions for 20 seconds each are fine. Strengthening is the final element of a comprehensive exercise program, particularly for those who take part in activities that are the most physically demanding. Many sports and outdoor activities require significant muscle strength not only to perform, but also for injury prevention. Strength training should be specific to the activity, with the focus being on major muscle groups of the arms, legs, and trunk. All exercise should be gradually progressed in terms of sets, repetitions and amount of weight used to accurately match the desired activity. Account for a longer period of progression depending on the intensity of the sport or activity.

It is possible to prepare for some activities like walking, biking or jogging in the home with the proper equipment, like a stationary bike or a treadmill. For more advanced programs, a gym membership with consultation from an exercise professional, physical therapist, or exercise physiologist may be more appropriate. Most gyms, including ours at Physical Therapy Specialists, offer short term memberships to clients with these goals in mind. Properly trained fitness staff members should be able to aide not only with an activity specific program design, but also a safe and effective progression of that program.

Next Month: Golf Training Tips

Stretching

Stretching is important to maintain flexibility and decrease the risk of musculoskeletal injury. It is best to stretch when muscles are warm. Increased tissue temperature increases the elastic properties of collagen, a major component of muscles and tendons, and allows for greater stretch magnitude. Appropriate stretch duration is 15 to 30 seconds.

Stretches can be both active (you are supplying the force) and passive (another person applies the stretch force). Static stretch (GOOD) is SLOW & constant with the end position held for 30s. This is easily performed and can effectively improve ROM. Ballistic stretching (AVOID) uses active muscular effort and a bouncing-type movement and the end position is not held.

Dynamic Stretching

Dynamic stretching is a functionally-based stretch that uses sport-specific stretch to prepare the body for activity, or moving a joint through the range of motion (ROM) required by the activity. Dynamic stretching avoids the negative effects of ballistic stretches, it avoids bouncing and can be performed in a more controlled manner.
http://www.thestretchinghandbook.com/

PNF

Proprioceptive Neuromuscular Facilitation (PNF) is thought to be the most effective stretch technique. PNF helps relax the muscle being stretched. The only down side is that these stretches often require a stretching partner. To be sure you are doing these properly double check with your physical therapist.
http://www.thestretchinghandbook.com/archives/pnf-stretching.php

Cold Weather Exercise

While exercising in the cold weather it is still important to stay adequately hydrated. If you are running, snowshoeing, cross-country skiing or hiking, cold-weather exercising contributes to mouth dryness, irritation of respiratory passages and general dehydration. So wear a scarf or mask around your face to trap water and moisten the incoming breath.

Warm Up

A warm up period is crucial to any exercise routine. It should be gradual and sufficient to increase muscle & core temperature without fatigue or reducing energy stores. Warming up has many benefits including: increased muscle temp, increased blood flow to muscles, and greater extraction of O2 from blood. It should be 5-10 min. of total body exercise, such as walking.

Patellofemoral Pain Syndrome (PFPS)

PFPS is the most common presentation of knee pain to orthopaedic and sports clinics among adolescents and young adults. Its typically involves the presence of pain around the kneecap or underneath it.

Meet Jim Storhok! A Physical Therapist at Physical Therapy Specialists, P.C. for over 3 years, Jim enjoys helping people be proactive with their health by giving postural advice and other techniques that can help with their overall well-being. In conjunction with being a licensed P.T., Jim has a background in Sports Medicine as a certified Athletic Trainer. Call us today to schedule your physical therapy appointment and experience the benefits for yourself!

To read more about Jim or to learn about other PTS staff, click the Staff tab.

Meet Kristy Hamann, N.B.C.H.T.! Our nationally board certified Colon Hydrotherapist at Physical Therapy Specialists, P.C. Kristy believes that living a life with optimal physical and mental performance is an attainable goal. Cleansing the colon can prevent toxins from accumulating in bodily tissues thus preventing alterations in normal cellular function which can lead to disease. When we take care of the bowel we take care of the entire body. Call us today to schedule your colonic appointment and experience the benefits for yourself!

To read more about Kristy or to learn about the colonic process, click the Services tab.

Meet Tammy Williams! Our newest Physical Therapist Assistant at Physical Therapy Specialists, P.C., Tammy enjoys helping people return to an easier, more productive life with less pain. She believes that after the treatments – when the massage, stretches and exercises are done – seeing a patient discharged with a smile and a “Thank you” is the best reward of her career. Tammy has been a PTA for 7 years and looks forward to her continued growth and professional development with PTS. Call us today to schedule your physical therapy appointment and experience the benefits for yourself!

To read more about Tammy or to learn about other PTS staff, click the Staff tab.

Meet Ashley Antus! A Massage Therapist at Physical Therapy Specialists, P.C. and employee since July ’09, Ashley is a diligent worker and striving to meet everyone’s massage needs. For relaxation, sports performance or a medical condition, Ashley’s extensive training has allowed her to work with clients with a variety of needs, helping them enhance general health and well-being. Call PTS today to schedule a massage with Ashley and experience the benefits for yourself!

November Special – Buy 3 massage sessions, get the 4th FREE!

December Special – Buy a gift card and get $10 towards your next massage.

For information on massage, click the Services tab.

Tim’s Tuesday Tips: Achilles Tendinitis – Classification

This post will be in two parts; this week will discuss classification, next week’s post will focus on treatment.

Disorders of the Achilles tendon rank among the most frequently reported overuse injuries. The term “tendinitis” typically suggests that an inflammatory condition is present. This most often is not this case.

Inflammation is likely to occur at the Paratenon, the fatty tissue between the tendon sheath and the tendon, however, inflammatory cells are generally absent. When these inflammatory cells are not present, degeneration of the tendon (tendinosis) is typically evident.

In either case the terms “tendinitis” or “tendinosis” may be misleading and should be replaced with “tendinopathy,” unless histological evidence has proven otherwise.

Stay tuned for next week’s post which will discuss treatment…

For today’s tip, we’ll start with the basics: Why Physical Therapy?

Physical Therapists are health care professionals who can help to restore mobility and function to your life. You can think of PTs as body mechanics. Experts using the latest research and techniques to get you back in motion. For more information visit:
http://www.moveforwardpt.com/

Thanks for taking a look at our brand new Health News section!

Here we will be posting updates and news relevant to maintaining a healthy and fit lifestyle. Be sure to check back often to stay up to date on the latest news, tips and articles to better your well being.