Physical Therapy Can Help with Shoulder Pain

Do you suffer from shoulder pain? Shoulders are one of the most common areas people suffer with arthritis pain. While shoulder pain is frustrating and can impede your daily routine, the good news is that in most cases you will not require surgery or injections. Even a common rotator cuff tear can respond well to physical therapy.

The term ‘arthritis’ is incomplete and may be misleading as there are multiple forms of arthritis. Rheumatoid arthritis is an autoimmune disorder which causes inflammation. The most common form of arthritis, however, is osteoarthritis. Osteoarthritis is the breakdown of joint cartilage leading to pain and stiffness. It is important to remember that the severity of osteoarthritis is only loosely correlated with pain. Many studies show significant osteoarthritis with little to no pain and vice versa. Osteoarthritis is also a normal part of the aging process, but that does not mean it is irrelevant. There are ways to decrease your risks and manage your pain levels through exercise.

Being physically active along with proper diet and sleep are appropriate to help with the symptoms of osteoarthritis and is beneficial to your overall health. Walking can be beneficial to your general health and pain levels, but exercise programs which include strengthening, flexibility, and cardiovascular training are better for osteoarthritis.  Furthermore, exercise can also increase your confidence with movement, reduce fear of activity, and alleviate symptoms of anxiety and depression.

If you are seeking Physical Therapy to reduce your symptoms of osteoarthritis, it is important to be educated and work with a therapist who will cater an exercise plan unique to your ability and comfort level. Phoenix Osteopractic Physical Therapy is ready to help you, contact us at (972) 232-2310 or visit http://www.phoenixopt.com today!

Signs You Are Dehydrated

Drinking water each day is crucial to your overall health, but many of us struggle with knowing how much is enough and whether we are getting as much as we need. Not having enough water in your system can complicate existing illnesses as well as placing you at risk for other complications such as heat-stroke, seizures, and low blood-pressure. Below are some tips to help identify if your body is suffering from dehydration.

You Are Tired

Do you find yourself struggling to stay awake throughout the day? Fatigue is the top indicator that you are suffering from dehydration.

You Are Irritable

If you find yourself snapping at your coworkers or family, it may be time to get a drink of water. Studies have found that even mild dehydration makes you cranky and irritable. According to two studies conducted at the University of Connecticut, mild dehydration (only 1.5 percent fluid loss) caused negative mood changes even at rest, showing that no matter your activity level – you need to hydrate.

You Suffer from Headaches

While headaches can be caused by a variety of factors, dehydration is a common one. Researchers found that mildly dehydrated people were more likely to suffer from headaches. Drinking more water in a study led to a statistically significant improvement in headaches.

You Have Difficulty Concentrating

If your ability to focus on your daily tasks begins declining, it could be the result of dehydration. Dehydration has a direct effect on your cognitive function and make it more difficult to concentrate. Researchers found that students scored lower on tests when they were dehydrated.

Your Urine is Dark Yellow

Many doctors advise you should watch for this symptom above all others as it is thought to be the most reliable marker of dehydration. When you’re dehydrated your kidneys conserve more water and excrete a more concentrated urine. A very pale yellow color indicates that you are getting enough fluid.

You Have Dry Skin

Your skin pulls water from inside your body just like the rest of your organs. If you’re not drinking enough it can lead to dry or flushed skin. Maintain your best youthful look by drinking enough throughout the day.

Your Muscles Are Cramping

Muscle cramps are yet another very reliable indicator of dehydration. While cramps may occur as the result of other factors, if you experience them while exercising it is a good sign that you are not drinking enough. Remember when you are outdoors you need more water, so be sure to drink plenty.

Follow the tips above to ensure you are staying hydrated and if you are interested in crafting a workout plan suited to your own lifestyle, fitness and pain levels, and goals you can do so with a Physical Therapist. Phoenix Osteopractic Physical Therapy is ready to help you, contact us at (972) 232-2310 or visit http://www.phoenixopt.com today!

 

 

 

Increase The Quality of your Sleep

 How much sleep are you getting? The Sleep Foundation reports that more than a third of all adults report sleeping less than the recommended seven hours per night, while almost half say they feel sleepy during the day between three and seven days per week.

The CDC agrees with the findings and the American Sleep Association notes that between 50 and 70 percent of adults have a sleep disorder. Failing to get the sleep you require is horrible for health. Chronic sleep deprivation has linked to a higher risk of many serious diseases including heart disease, obesity, depress, type 2 diabetes, and more.

All this lack of sleep is horrible for our health. Chronic sleep deprivation has been linked to a higher risk of many of today’s most serious diseases, including type 2 diabetes, heart disease, obesity, depression, and more.

You may already be aware that a restful night of sleep can help your mind and body recharge, but it goes a lot deeper than that. It plays a critical role in your physical health. As you sleep, your body works hard to repair all the damage that it suffered during the day. Your heart, blood vessels, and immune system are all fortified and repaired as your rest.

Sleep is also crucial for your brain’s health. During sleep, your brain sorts and stores information from the day, creating long-term memories and dumping the information you don’t need. Studies show that sleep is critical to good memory. It also detoxifies the cerebrospinal fluid that surrounds your brain and spinal cord, including the protein that is associated with Alzheimer’s disease.

Here are a few tips to help you increase the quality and quantity of the sleep you get each night:

Get a good mattress – Most beds only last between 5 and 8 years. If yours is saggy or you find yourself waking up with a sore back or shoulders, you might consider replacing your mattress.

Keep your room cool and quiet – We sleep best when the temperature is lower and in the dark. Light entering your room can trigger hormones that wake you up. Consider blackout curtains and soundproofing to help achieve this environment. A white noise machine can help drone out outside noises, and you should avoid sleeping with the television on.

Spend time outdoors – Sunlight affects your body clock and triggers it to wake up. Getting exposure to sunlight during the day helps balance these hormones and regulate your sleep-wake cycle.

Exercise regularly – Physical activity tires your muscles and helps ease stress, which can make you feel more sleepy and thus sleep better at night.

Avoid stimulants before bed – Alcohol and caffeine should be avoided at night. While alcohol can make you feel drowsy initially, it tends to wake you up in the middle of the night leading to a more sporadic rather than a deep sleep.

Avoid late night snacking and heavy meals – Overloading your digestive system at night means your body will have to produce more energy to metabolize the food, interfering with your sleep. If you can’t resist a late night snack, choose low calorie items that are low in sugar and fat.

Keep Technology out of the bedroom – Television, computers, tablets, and cell phones emit artificial blue light that tricks your brain into thinking it is daytime. This interferes with your melatonin and keeps you up at night. Put down the gadgets for at least 30 minutes before bed.

Practice a before bed routine – Taking a bath, stretching, reading, listening to calming music, or any activity that helps your body and mind to unwind will help you get ready for sleep. If you do this every night, you will teach your brain and body to sleep when it is time.

Follow the tips above to better your sleep at night and if you are interested in crafting a workout plan suited to your own lifestyle, fitness and pain levels, and goals you can do so with a Physical Therapist. Phoenix Osteopractic Physical Therapy is ready to help you, contact us at (972) 232-2310 or visit http://www.phoenixopt.com today!

Tips to Stay Motivated with a New Exercise Routine

 Beginning an exercise routine can be a fun and exciting time, especially once you decide it is time to change your life. However, sticking to your new routine can be a challenge for many people. Hitting the occasional roadblock is normal and with some advance planning, you can ensure those occasional roadblocks do not become permanent. There will be days when you have a bad workout or just do not get to exercise at all. When it happens, it is important to accept it and turn those negative thoughts into positive motivation to get back at it the next day. Here are a few tips to keep your motivation strong.

Track Your Activity

Keep your exercise routine on track by keeping a record of all the activities that you do. Logging your exercises can help keep you more accountable for the times that you are not able to make time for activity, as well as for times when you could have done more. By keeping records, you can easily identify patterns such as certain days of the week you are more likely to be inactive, workouts that are more difficult for you to do than others, and times of the day when you get in the best exercise. Investing in devices such as an Apple Watch or FitBit can help greatly with your record-keeping, but a notebook will work as well to log your routines.

Mix It Up

Mixing your routine with activities that you enjoy will make sure you are having fun when you work out and keep you active for longer. Switching your routine will also ensure you are hitting different muscle groups, which will not only help your overall fitness but also help prevent you from becoming too sore to keep your activity level up. Varying your activities will also prevent injuries, overworking a certain muscle group can be dangerous as well as mundane, so don’t be afraid to try new things!

Get an Exercise Buddy

Working out with a friend or attending group classes can be a real motivation boost. Having regularly planned activities with a group or even just one other friend helps hold you accountable, plus it adds a lot of enjoyment to your workout routine.

Keep It Fun

Choose activities that you enjoy and fit within your budget and schedule. Select a few things that keep you moving such as aerobic exercise, walking, or swimming along with a few muscle-building exercises that you know you enjoy doing. If your workout routine is tedious or too difficult, you likely will not be able to stick with it. The best exercise is the ones you will do regularly.

Follow the tips above and if you are interested in crafting a workout plan suited to your own lifestyle, fitness and pain levels, and goals you can do so with a Physical Therapist. Phoenix Osteopractic Physical Therapy is ready to help you, contact us at (972) 232-2310 or visit http://www.phoenixopt.com today!

Avoid Blood Sugar Spikes During Holiday Season

 Thanksgiving is upon us, which means so is the holiday season filled with many of our favorite indulgences. With the belly-expanding season finally here, many living with diabetes worry about spikes in blood sugar. However, even people without diabetes can suffer from blood sugar spikes that cause fatigue, brain fog, and added cravings. These spikes have been linked to an increased risk for diabetes, heart disease, and even cancer.

Here are a few tips on how you can enjoy all the delicious holiday treats while limiting your risk for blood sugar spikes.

Balance Meals and Snacks

Balance carbohydrates with other stabilizing food. Foods that are high in protein, healthy fats, and fiber will help slow the breakdown of sugary foods in your digestive system, limiting the amount of glucose that enters your bloodstream and saving your insulin to clean up the rest later.

Don’t Let Yourself Get Too Hungry

Often people will try to save room for those big holiday meals, but you should never counter a large meal by not eating at other times. Instead, grab a small healthy snack to ensure you won’t get too hungry. When you allow hunger to go for too long your blood sugar levels drop and will be prone to a spike when you do eat.

Drink Alcohol in Moderation

Some of the most common holiday alcoholic beverages such as hard cider, eggnog, beer, and other cocktails contain a lot of carbohydrates and sugar. Opting for wine or liquor such as scotch can help limit these but should also be drank in moderation and enjoyed alongside a well-balanced meal.

Walk After Your Meal

Walking and other exercises help regulate blood sugar levels. Studies show that even only fifteen minutes of easy-to-moderate exercise such as a walk after a meal curbs unhealthy blood sugar spikes.

Drink More Water

Keep a glass or bottle handy throughout the day. Even becoming slightly dehydrated can raise your blood sugar as your body encourages kidneys to retain fluid, meaning excess blood sugar remains inside of you. Dehydration also causes your liver to release more sugar into your blood.

Get Plenty of Sleep

Sleep deprivation has a direct effect on your appetite and blood sugar levels. Ensure you are getting seven to eight hours of sleep each night to help reduce your blood sugar. Quality of sleep is as important as quantity, so ensure you are getting deeper sleep by limiting your exposure to cellphone and computer screens for at least an hour before bedtime.

Eat Breakfast

A study published in Diabetes Care showed that those who skip breakfast had blood sugar levels that were 37 percent higher by lunchtime compared to those who ate in the morning. Choose something light and healthy such as fruit, eggs, oatmeal, or whole-wheat toast.

Don’t get overwhelmed, you can still enjoy those indulgences throughout the holiday season without sacrificing your health. Follow the tips above and if you are interested in crafting a workout plan suited to your own lifestyle, fitness and pain levels, and goals you can do so with a Physical Therapist. Phoenix Osteopractic Physical Therapy is ready to help you, contact us at (972) 232-2310 or visit http://www.phoenixopt.com today!

 

How The Rainbow Diet Can Help Manage Diabetes and Other Illnesses

 In the early 2000s a group of doctors published a novel advocating a diet rich in plant-based, colorful foods which they called “The Rainbow Diet.” The Rainbow Diet has grown in popularity throughout the years as research has confirmed that eating a variety of colorful produce in place of other less-healthy foods can prevent the onset of multiple diseases and ailments, including type 2 diabetes, heart disease, hypertension, and certain types of cancers. The colors of the produce indicate which phytonutrients the plants contain.

RED PRODUCE

Red produce such as raspberries, red bell peppers, and cherries get their red coloring from a plant pigment called anthocyanin or the carotenoid hydrocarbon lycopene. Anthocyanins in red fruits and vegetables have been shown to fight off free radicals and protect the body against inflammation, cancer, and certain viruses. Similarly, lycopene is a powerful antioxidant that is healthy for the brain, heart, and eyes.

ORANGE AND YELLOW PRODUCE

Orange and yellow produce is generally high in vitamin C and carotenoids, which act as antioxidants in the body. These types of produce strengthen your immune system and have also been shown to lower the risk of breast cancer in women by 19 percent. Since our bodies do not produce carotenoids, it is essential we consume them in our diets. Carrots, oranges, bananas, and certain melons are good sources of orange and yellow produce.

BLUE, PURPLE, AND BLACK PRODUCE

Blue, purple, and black produce include blueberries, blackberries, black grapes, and purple cauliflower. These receive their deep coloring from anthocyanins. Aside from the benefits mentioned above of anthocyanins, these powerful flavonoids are terrific for brain health. A study in the American Journal of Alzheimer’s Disease & Other Dementias found that older adults who ate more anthocyanin-rich berries had a significant reduction in cognitive decline.

GREEN FRUITS AND VEGETABLES

Green fruits and vegetables contain potent pigment chlorophyll. Chlorophyll is a particularly wonderful phytonutrient. It helps purify your liver, build up strong red blood cells, improve blood sugar levels, and deodorize the body. Chlorophyll can also help reduce hunger and relieve pain from inflammation. Brussel sprouts, broccoli, green cabbage, and bok choy also contain indoles, which may help the body fight off cancer cells.

WHITE AND BROWN PRODUCE

The brighter-colored fruits and vegetables often get a lot of attention when considering health benefits, and even though they are not colors in the rainbow, they are included in the “Rainbow Diet”. You may have heard the myth that iceberg lettuce has no nutritional value, well it’s not true at all. Researchers have found that iceberg lettuce contains a compound called apigenin. Celery holds this compound as well. Apigenin can prevent cancer growth and possibly even kill cancer cells. It has also been shown to improve neurological functioning. Other white and brown fruits and vegetables contain anthoxanthin, which is a great antioxidant. White and brown produce is also high in potassium.

Crafting a diet and exercise plan can help you improve your life. Working with a physical therapist will ensure your plan is perfect for your needs, abilities, and goals. Phoenix Osteopractic Physical Therapy is ready to help you, contact us at (972) 232-2310 or visit http://www.phoenixopt.com today!

Overcoming Barriers to Exercise for Diabetics

 Do you struggle to be active? People living with diabetes often have physical, mental, or emotional barriers that prevent them from exercising. Consider what is keeping you from living a healthy and active lifestyle, and read some of our suggestions to overcome the most common barriers to physical activity.

I don’t have time to exercise every day.

Write out your daily schedule and examine it. Do you have available time slots, or can you move some things around to be more efficient? Exercising only 30 minutes each day will help manage your blood sugar and weight. Every step counts, start out with a few minutes every day and gradually increase your activity level. By examining your schedule, you can find time to set aside for exercise. You can even try to set two fifteen-minute sessions each day to compensate for even the busiest schedule. Making active choices such as taking the stairs instead of the elevator each day will also ensure your energy level stays up.

I’ve never been active and do not know how to start.

You might actually be more active than you think. Housekeeping, mowing the yard, and other chores count as activity, being active is more than just exercising. All journeys begin with the first step, if you have never been active, start slowly. Check with your healthcare provider before making big changes in your exercise plan. The best exercise is the one you will do consistently, so do not be discouraged if your activity is less strenuous than you would like. Choose an activity you will enjoy, and try to push yourself just a little further each day.

I’m too tired after work.

Find a time each day to exercise when your energy is at its highest. You could plan to be active before work, or during a break in the day. Remember, increasing your physical activity will greatly increase your overall energy level, so while you might feel too tired now, pushing yourself today will make the future easier.

I don’t have the right clothes.

The most important thing you need to exercise are clothes that are comfortable. Expensive gym equipment is not necessary, an old tee-shirt that is comfortable is great for the gym. Make sure you have shoes that fit well and socks that won’t irritate your skin.

I’m too shy to go to the gym.

This is one of the more common barriers, but don’t worry. There are plenty of exercises you can do in the privacy of your own home. Look up instructional videos on YouTube and exercise in your own room. However, if you wish to go to the gym be aware that there is no reason to be shy. Everyone at the gym is trying to improve or change something about themselves and are no different than you. You will always see people of all fitness levels at your local gym.

I’m afraid my blood sugar will get too low

If you are type 1 diabetic or taking a medication that could cause low blood sugar, consult your doctor before beginning a new exercise program. Just be prepared, take some Gatorade, glucose tabs, or fast-acting carbohydrates to help treat a low if one should occur.

I’m afraid I’ll make my condition worse.

Getting enough physical activity is important for everyone’s health, whether they are diabetic or not. Exercise helps lower your A1C among many other benefits. If you have specific complications that concern you, make sure to consult your doctor about how to safely begin exercise.

I simply lack the motivation to exercise.

If you want the benefits of exercise, plan and map out when and what you will do. Setting realistic goals can help motivate you and remind you what you are working toward. Invite a family member or friend to join you on a regular basis or find an exercise group or class in your community.

You can also work with a Physical Therapist to craft an exercise plan specifically for your needs and goals. Phoenix Osteopractic Physical Therapy is ready to help you, contact us at (972) 232-2310 or visit http://www.phoenixopt.com today!

 

 

Best and Worst Foods for Diabetics

What role does your diet play in your diabetes? As it turns out, your diet plays a significant role in managing, and even reversing, type 2 diabetes. In a recent study, nearly half of all people who adhered to a six-month diet plan lost an average of 30 pounds and completely reversed their type 2 diabetes. While a diet may not cure diabetes alone, the study shows it can play a huge role in increasing your quality of life. Here are some foods you should eat, as well as some to avoid.

EAT – Leafy Greens

Spinach, kale, arugula, collard greens, and Swiss chard are some leafy greens that offer a lot of nutrition while being low in calories and carbohydrates. They also are a great source of antioxidants which can help improve your insulin sensitivity.

AVOID – Soda

Soda, and other sugary drinks should be the first and foremost food to avoid for diabetics. They have been proven to increase insulin resistance and raise your blood sugar. Opt instead for unsweetened tea, water, and coffee.

EAT – Fatty Fish

Polyunsaturated fats help prevent cardiovascular disease, and as a diabetic you would be at increased risk for this disease. So eat fish such as salmon, anchovies, sardines, herring, and mackerel to help offset your increased risk.

AVOID – Frozen Pizza

Convenient and tasty, maybe, but these ready-made foods are also typically high in carbohydrates, fat, and calories. If you can’t curb your pizza craving, look for a veggie pizza or make your own with fresh herbs and veggies. Thin crusts are also better than thick or pan varieties. If you’re buying pizza in a restaurant, choose the thin crust and lean meats like chicken. Say “no” to the extra cheese and limit your portions. Eat a salad first.

EAT – Eggs

Eggs used to be recommended to avoid because they are high in cholesterol which researchers feared would increase the risk for heart disease, but more recent studies have shown that the cholesterol in eggs does not affect cholesterol buildup in arteries. Eggs are rich in protein, so they can keep you full, helping in weight-loss efforts. Studies have also found that they can improve insulin sensitivity and increase levels of HDL “good” cholesterol.

AVOID – Potato Chips

These are typically high in carbohydrates and fat, which makes them bad snack choices. Choose nuts or cut-up vegetables instead.

EAT – Extra-virgin Olive Oil

Did you know that extra-virgin olive oil contains a lot of monosaturated fats which keep you feeling satisfied after a meal, while also being linked to a reduced risk of cardiovascular disease? Preparing chicken breast or fish with olive oil ensures you are satisfied with a high-protein meal that provides extra benefits.

AVOID – Sweet Smoothies

It’s easy to mistakenly think smoothies are healthy because they are made with fruit, but these sweet drinks are packed with fructose sugars. Opt instead to make vegetable smoothies at home.

EAT – Greek Yogurt

Yogurt contains healthy probiotics which improve blood sugar control and reduce risk of heart disease. Greek yogurt is higher in protein than regular yogurt, so it will keep you satisfied for longer while breaking down slower in your body, avoiding those blood sugar spikes.

AVOID – Blended Coffee

If you love Starbucks, it’s time to make a change. Most flavored coffee drinks are packed with sugar and carbohydrates. Choose plain coffee or espresso with half and half.

EAT – Dark Chocolate

If you must satisfy that sweet tooth, dark chocolate is your safest bet. Make sure you look for varieties that have at least 70 percent cocoa and that you limit your consumption to small pieces. Too much can raise your blood sugar levels.

AVOID – White bread and pastas

These are high in carbohydrates and break down too quickly in the digestive system, raising blood sugar.

Choosing a healthier diet will do wonders to increase your quality of life with Type 2 diabetes. The extra weight-loss can even help you jumpstart a journey with regular exercise as well. Working with a Physical Therapist, you will be able to craft a diet plan as well as exercise options that work for your individual needs. Phoenix Osteopractic Physical Therapy is ready to help you, contact us at (972) 232-2310 or visit http://www.phoenixopt.com today!

October is the Perfect Time to Get Moving

 Are you getting enough exercise? According to the Department of Health and Human Services’, more than 80% of American adults do not get enough physical activity. Consistently exercising is proven to provide numerous benefits including reduced risk for certain cancers and chronic diseases, as well as improved bone health, mental function, weight loss, and general quality of life. Half of American adults, 117 million people, have one or more chronic conditions.

Do you have barriers preventing you from engaging in physical activity and thus enjoying the benefits they provide? There are many limitations that can hold you back whether they be large, small, or even perceived. Physical Therapists can partner with you to create a tailored program that is safe and effective for your unique circumstances in life. Here are some barriers Physical Therapy can help you overcome.

I’ve been physically inactive for too long and I am too old to start:

The simple truth is that it is never too late to begin. Adding physical activity at any age or conditioning level has a multitude of benefits. Being active can increase your life span, manage stress, improve brain function, and much more.

Certain body parts hurt when moving

Movement is crucial to your health, independence, and quality of life. Pain can make moving a challenge, and one of the more common reasons to avoid activity. Physical therapists can help you move to better and safely manage your pain.

Not enough time

Any physical activity is better than none. Try to fit exercise into your schedule, 30 minutes of activity that increase your heart rate puts you on the path to a better life. Parents should make physical activity part of your family’s daily routine. This will help establish a lifelong commitment to health for your children.

No access to a gym or equipment

You can get plenty of activity even without a gym or fancy equipment. Dancing, jogging, walking, climbing stairs, and even gardening are all able to be done without any equipment. You can even work in body-weight exercises with household objects such as cans or milk jugs to strengthen your muscles.

I have a disability

Movement is essential for everyone. Whether you use a wheelchair or assistive device, there are activities that you can do to challenge yourself. Physical activity can even help improve your chronic conditions while preventing others.

I don’t have the energy to exercise

Research has proven that exercise boosts your energy level. Physical activity helps to deliver oxygen and other nutrients to your muscles and vascular system, making your body work more efficiently. Routinely exercising improves your mental health, decreases anxiety, promotes better sleep, and helps manage your weight, all of which can enhance your energy levels.

No matter the barriers preventing you from beginning an exercise plan, we can help! If you are looking to incorporate regular physical therapy into your life, Phoenix Osteopractic Physical Therapy can help tailor a plan custom suited to your needs, goals, and abilities. Contact us at (972) 232-2310 or visit http://www.phoenixopt.com today!

Halloween Themed Exercises for Your Family

 The spookiest night of the year is just around the corner, which also kicks off the season of eating more and doing less. Don't worry though, there are ways you can enjoy all the extra candy in your house while also working it off and even making it into a fun activity for the family! Here are some fun Halloween exercises you and your kids can do before you go trick-or-treating this year:

SPIDER CRAWL

This creepy-crawly exercise works your entire body. Place your hands and feet on the ground, but keep your stomach pointed towards the ceiling before crawling for about thirty seconds. See who can last the longest, or turn it into a race across the living room for extra entertainment! Repeat this as much as you would like and prepare to have all of your muscles worked out.

FRANKENSTEIN SHUFFLE

Fewer walks are more iconic than that of Dr. Frankenstein's monster, but did you know that it can really work out your legs and abdomen? Stand up straight, put your arms straight out in front of you before keeping your legs straight while lifting them each one at a time towards your extended hands. This is another great exercise that can easily be turned into a race between your family.

PUMPKIN PASS

This exercise puts a fun twist on traditional medicine ball exercises. Take an uncarved pumpkin that everyone is able to easily lift and stand in a circle. Gently toss the pumpkin from one person to another for a great arm workout, but be sure to not pass the pumpkin too hard and choose a location that will be easy to clean in case of an accidental drop.

GHOST JACKS

Put a Halloween spin on jumping jacks by doing them in slow motion. Instead of keeping your arms and legs straight, wave them around like a ghost while bending your knees too. The extra motion creates a more ghostly appearance and is great fun for smaller children.

PLANK WALK

This exercise is also known as a wheelbarrow and requires two people per team, and can also be turned into a fun race between the family. One partner gets on their hands and knees while the other picks up their feet. The partner on the ground will walk using their hands. Be sure to take turns so everyone gets the full effect of this workout!

THE UNDERTAKER'S KIP-UP

Fans of the WWE will be fully aware of wrestler The Undertaker and his signature kip-up where he sits straight up after being knocked down, it's also similar to Frankenstein's Monster being brought to life. Practicing this move is a fantastic way to exercise your abdomen muscles and burn belly fat. Lie on your back with your arms extended over your head and your legs straight with your toes pointed toward your shins. Slowly lift your upper body off the ground and roll up into a seated position keeping your arms out straight. Reverse back slowly and repeat.

Most importantly do not forget to have fun! Exercising regularly increases your quality of life, mental health, and can help you manage pain while avoiding surgery. If you are looking to incorporate regular physical therapy into your life, Phoenix Osteopractic Physical Therapy can help tailor a plan custom suited to your needs, goals, and abilities. Contact us at (972) 232-2310 or visit http://www.phoenixopt.com today! 

What are the Benefits of Physical Therapy?

 There is no one-size-fits-all approach when it comes to your healthcare. The treatments you receive should be specific to your goals, your body, and your lifestyle. Physical Therapists are able to work directly with their clients to determine the best approach to help them maximize movement, manage pain, avoid drugs and surgeries, treat chronic conditions, and recover from injuries.

When it comes to your independence and the ability to live your life to the fullest, nothing is more important than the ability to move your body freely. Identifying joints and muscles that are causing you chronic pain is one way a Physical Therapist can help you maximize your ability to move, allowing you to engage in more activities, earn a living, and be free from the stresses of pain.

Regular physical activity helps more than your physical body. Studies demonstrate that routine activity provides boosts to your confidence, mental, and social health as well. Being able to exercise in some fashion can also help to prevent injuries, as well as chronic conditions such as obesity, depression, heart disease, diabetes, and even some cancers. A consultation with your Physical Therapist will help you identify ways to remove the barriers which are preventing you from routine exercise.

Many pain and movement problems can lead to surgery, but before you make the decision to alter your body you should see if Physical Therapy can help you treat these painful conditions. Research shows that physical therapy is as effective as surgery for many conditions such as osteoarthritis, rotator cuff tears, spinal stenosis, and degenerative disk disease. If surgery is not able to be avoided, physical therapy will help you to prepare and recover from it. 

Physical Therapy allows you to take an active role in your healthcare. Your therapists works with you to ensure you are comfortable, happy, and on the best plan for your individual needs and goals. Take control of your health by visiting Phoenix Osteopractic Physical Therapy today. Contact us at (972) 232-2310 or visit http://www.phoenixopt.com today! 

October is National Physical Therapy Month

 October signals the beginning of fall and food-heavy holidays around the corner which make it tempting to be less physically active. This is why it is important to make a concentrated effort to focus on healthy habits and celebrate National Physical Therapy Month!

Physical Therapy is not just focused on injury recovery, it can also help injury and illness prevention. Many studies and institutions recommend physical therapy to treat mental and emotional disorders as well. 

Here are some helpful tips to help you celebrate Physical Therapy Month:

Try Something New

Find new ways to practice your self-care. Whether you've been putting off taking yoga classes or felt intimidated by certain machines at the gym, October is the time to step out of your comfort zone and challenge yourself. 

Become Self-Aware 

Place extra focus on your physical habits. Track your movements throughout the day, the more attention you put on your habits, the more likely it is you can identify problems such as posture which are leading to chronic pain, and work to correct them. 

Understand the Impact of Physical Therapy

Reach out to your local Physical Therapist and find out how they can help you. Physical Therapy can make it possible to recover quicker and more completely from any surgeries, injuries, or chronic pains while reducing the need for medication. The additional effects of being more relaxed and pain-free will also improve your emotional state as well. 

Focus on Self-Care

Even if you haven't had a recent surgery or injury you can benefit this month by taking care of yourself. "Me time" is good for your mentally, emotionally, and physically. 

Phoenix Osteopractic Physical Therapy is available to help you celebrate Physical Therapy Month. Contact us at (972) 232-2310 or visit www.phoenixopt.com today! 

How Physical Therapy Can Help You

Is Pain Keeping You from the Things You Enjoy?

Virtually all sources state that the necessities to live a long and healthy life includes a balanced combination of diet, exercise, rest, motivation, and social support. Unfortunately, pain can get in the way of all of these. So, it is important to evaluate the role physical therapy can play in ensuring you are living life to the fullest.

Pain is Painful

You know what your pain is, even if you can’t describe exactly what is bothering you, you just know you are suffering from the effects of it. Often, people become so accustomed to their individual aches and pains that they don’t notice the pain itself, but it can still affect your ability to rest properly, exercise, and enjoy your daily routines. Physical Therapists are expertly skilled in evaluating the root cause of your pain and identifying the path you need to take to return to whatever activity you wish to perform.

Pain Medications Only Provide Temporary Relief

Medications can be extremely effective in providing temporary relief, but often than simply prolong true recovery. Medications also bring many other side effects which can also prevent you from performing to your full potential. A Physical Therapist can help you rely less on medication.

Bring Movement Back to Your Life

Physical Therapy patients will often remark about how amazing they feel to be able to move specific body parts again. Your nervous system plays tug-of-war with pain anytime you engage in activities that require motion. With guided therapy, you can ensure that pain loses this tug-of-war, and you can enjoy using all your joints and muscles again.

Surgery Is Not Always the Best Option

Repairing injuries with surgery can provide relief, but it is best to not alter your original joints and muscles unless it is absolutely necessary. Within the proper environment your body is able to heal itself from many injuries and setbacks. A Physical Therapist can help you recover and return to activity quickly, whereas recovering from surgeries can take several months.

Learn how Physical Therapy can enrich your life today. Contact Phoenix Osteopractic Physical Therapy at 972.232.2310 or visit www.phoenixopt.com today!

 

3 Key Questions for Physical Therapy

 Are you suffering from a sports injury? Knee problems? Spinal pain? Physical Therapy can help treat a wide range of issues. However, before you begin exercises to decrease your pain and restore your function, be prepared to answer some key questions.

What are your limitations?

How does your pain limit your ability to carry out daily routines? It is important to determine exactly how your pain is affecting your daily lifestyle. Do you care more about being able to lift your grandchildren or do you need full range of motion to perform manual labor? Knowing your goals helps your therapist determine the best course for you.

What are your goals?

Speaking of goals; your goals play an important role in your physical therapy. Setting milestone goals help you get the most out of therapy while feeling rewarded. If a knee injury is preventing you from playing tennis, your ultimate goal should be to get back on the court. Knowing your goals allows your therapist to focus on improving areas specific to the activities you wish to perform.

Are you committed to this plan?

Your success will depend on your willingness to stick to the program over the course of weeks or months. If you only do the work when you are in the clinic, you probably will not experience lasting success. Making lifestyle changes will help you prevent your pain from recurring. If you don’t feel committed to the plan let your therapist know up front and together you can determine a course of action that you will be committed to.

For more information to find out if Phoenix Osteopractic Physical Therapy is right for you visit our website at https://www.phoenixopt.com/ or call (972) 232-2310. Your body will thank you for it!

The Benefits of Cash Based Physical Therapy

Phoenix Osteopractic Physical Therapy provides cash-based benefits to your healthcare. In a cash-based treatment model, the Physical Therapist works closely with the patient to provide physical therapy services that both parties have determined will help them reach treatment goals most efficiently. This model allows the therapist to focus attention on providing the best possible service while keeping administrative costs low thus elevating the stress of future medical bills. There are multiple ways to allow the patient to pay for services by using your HSA account, actual cash, check, or a credit or debit card. This process allows Phoenix Osteopractic Physical Therapy to spend more time with patients and allows patients to control their healthcare choices with transparent pricing.

Cash-based billing eliminates this confusion and allows for clarity in decision-making on the part of the patient and their physical therapist. Documentation for evaluations, treatment visits, and progress notes are performed just like any physical therapy practice and comply with all legal requirements. Compared to insurance-based circumstances, medical coding for physical therapy services provided is determined using a complex matrix of "timed codes" and "untimed codes". This often results in confusing patient bills, as the amount billed to insurance will vary from visit to visit based on the exact services provided that day.

In addition, cash-based programs are actually much more cost-effective. Physical Therapists have extensive education and training to be neuromuscular primary care experts. For the majority of patients with movement or pain problems, Physical Therapists are often the provider of choice. It makes financial sense for people with high deductibles to pay a Physical Therapist directly for a comprehensive evaluation and treatment. In many cases, the out-of-pocket expenses for a course of physical therapy will actually be less for services that are provided. This is due to the ability to charge less per visit. These charges are greatly below the national average charged to insurance companies; the reality is that a cash-based program puts the patient first.

Phoenix Osteopractic Physical Therapy can charge less because the simplified cash-based fee structure streamlines billing and does not require hiring billing personnel or paying fees to a third-party billing service. This allows us to focus all energy on patient care and allows patients to make informed decisions regarding the costs of their health care choices. Additionally, with a growing trend towards companies providing high deductible insurance along with an HSA option, a cash-based Physical Therapist may be your best option as you can your HSA to pay for your visits.

Another benefit is the accessibility and shorter wait times that come with a cash-based model. The quicker you can see a therapist the faster you will get back to doing what you love to do. It’s about living the best life for you and Phoenix Osteopractic Physical Therapy understands this. Coupled with transparent pricing, cash-based pricing eliminates the administrative cost and hidden fees so the patient understands exactly what is coming out of their pocket.

It is all about the patients. Eliminating the insurance middlemen out of the equation allows the therapist to spend more time directly with the patient and a faster recovery time. For more information to find out if Phoenix Osteopractic Physical Therapy is right for you visit our website at https://www.phoenixopt.com/ or call (972) 232-2310. Your body will thank you for it!

Make 2021 Your Healthiest Year

 We are at the point in the year that New Year Resolutions have gone the way of yesterday's newspapers. Maybe you started out strong, but recently your drive to achieve your goals has wavered. You're not alone. Studies indicate that less than 25% of people remain committed to resolutions after only 30 days, and a dismal 8% actually see their goals through the year.

Now, don't let the poor stats discourage you from setting goals. Not setting goals is worse than not seeing them through, as it leads to discouragement and a lack of confidence in yourself. Setting goals is to carry an optimism in your day-to-day life which will have many benefits in unforeseen ways.

So for those of you who have already given up on your resolutions or didn't set goals to begin with, now is the ultimate time to start, and here are some tips to be more successful.

1. Break Up Your Year - A year is too long to wait to celebrate achievements. Long-term vision is good, but for the sake of your motivation you should divide the year up into meaningful milestones. Focus on the short-term as well as the long-term and set a goal for each month, and reward yourself as these milestones will help you see your long-term vision at the end of the year.
2. Set Specific Goals - Don't focus too much on the outcome, but rather how you will achieve an outcome. If your goal is to lose 20 pounds, you should set your goal instead to take actions that will result in it. You need to create a process to follow, write down your ideas for new habits that will help you achieve your long-term goal. Setting short-term goals to exercise for 30 minutes or not eat after a certain time act as an action plan that you can easily follow through with.
3. Set Minimum, Target, and Inspired Short-Term Goals - Life interferes with the best laid plans. If you set a goal to exercise for 30 minutes each day, there are going to be days you simply can't achieve this goal. So having a minimum goal for each day of 10 minutes and an inspired goal of 45 minutes can help you avoid losing your motivation if you're not able to hit your target one day.
4. Take New Approaches - No matter what your goals are, using these new approaches can help you succeed. You will be surprised at how much you accomplish this year!

Phoenix Osteopractic Physical Therapy has locations in Rockwall, and a DFW Mobile Concierge. Visit https://www.phoenixopt.com/ for more information about Osteopractic Therapy and how we can help you with chronic pain and rehabilitation.