Balance Therapy at Walker Physical Therapy and Pain Center

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Grace Walker, physical & occupational therapist and nutritionist says: ” Even if you feel a little less balanced than you used to, or only had a minor fall, you are still at risk and will benefit from the Better Balance Program.”

It has been estimated that at least 20% of patients who present to their physician with vertigo have Benign Paroxysmal Positional Vertigo (BPPV). Usually, patients with BPPV report:

  • Dizziness that may be triggered by head movements
  • Unsteadiness
  • Falling or near falling
  • Visual &/or visual disturbance

Dizziness leads to falls and for people over the age of 50, falling is NOT a normal part of aging

-Grace Walker

Call Walker Physical Therapy & Pain Center to start your personalized plan of care for vestibular rehabilitation with an expert physical therapist!

714-997-5518

1111 W. Town & Country Rd. Ste. 1

Orange, CA 92868

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Physical Therapy for Sciatica Pain

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According to the American Academy of Orthopaedic Manual Physical Therapy,  physical therapy can offer the same results for patients with sciatica who have had spinal surgery. The academy reports from the British Medical Journal and states that studies have only shown short-term improvement in patients who have had surgery. After 6 months to 2 years, the difference between surgery patients and physical therapy patients diminishes.

Surgery is not only costly, but risky.

“The significance of this study is that patients may be able to avoid surgery if they realized they can expect a similar improvement in symptoms if they use other ways to manage the pain for 6 months,”

says Dr. Timothy Flynn of Regis University in Denver, CO, and President of the American Academy of Orthopedic Manual Physical Therapists (AAOMPT).

Grace Walker, physical and occupational therapist and nutritionist encourages patients to become educated about their sciatic and back pain. She agrees with Timothy Flynn in his statement:

“Patients should be aware that surgery is not the only option to reduce the symptoms of sciatica.”

Click here to read more.

Call Walker Physical Therapy & Pain Center to schedule an appointment. Treatment is affordable and effective!

714-997-5518

1111 W. Town & Country Rd. Ste.1

Orange, Ca 92868

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Low Back Exercises for Strengthening at Home

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Dr. Grace Walker, physical and occupational therapist, has a simple lower-back exercise you can do at home without any special equipment. Before you try these exercises at home, especially if you have any history of pain, it is important that you be cleared by your doctor or physical therapist.

The “superman” exercise is useful to people who are beginning a lower-back strengthening regimen. There are also variations of the “superman” for those who may need an intermediate exercise.

This particular group of exercises focuses on training the back, buttock, thigh and shoulder muscles. It can be done prone, kneeling, and on an exercise ball. Prone Superman is the best position to start out. It takes pressure of the knees and pelvis, making it ideal for those with sore knees, hips, or poor stability.

Starting Position

  • Lying prone on a stable surface, a rug or carpet is preferred. Elbows bent with forehead resting in your hands.
  • Place a pillow under your hips for comfort.

Into Action

  • Start with a single backwards leg raise. Raise only a few inches, your hips should not come off the pillow. Simultaneously extend the opposite arm upwards with the thumb pointing towards the ceiling, this way the shoulder muscles become engaged.
  • Make sure to keep your eyes pointed at the floor so your neck is neutral. Your hips should also be pointed at the ground, and not rotating during movement.
  • Hold for a 5-10 seconds, then lower the arm and shoulder at the same time.
  • Alternate sides.

The endurance required to hold the core supported is the main focus of this exercise. As you feel the need to progress the exercise, try holding each position for longer periods of time. Once you have mastered the prone position, you can move on to the kneeling position, pictured below.

superman final

At Walker Physical Therapy and Pain Center, we provide personalized therapy programs for each patient. Our staff works with every patient to build a therapy programs tailored to their goals. Call Walker Physical Therapy & Pain Center to schedule an appointment with an expert physical therapist!

(714) 997-5518

Walker Physical Therapy and Pain Center

1111 W. Town & Country Rd. Ste.1

Orange, CA 92868

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7th Annual Food Drive at Walker Physical Therapy and Pain Center!

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   Grace Walker, physical and occupational therapist, is asking for your help to donate to the Second Harvest Food Bank of Orange County!

   Don’t let local families go hungry this holiday season! Our office is an official donation site; feel free to drop of canned or packaged foods with us!

Walker Physical Therapy and Pain Center

1111 W. Town and Country Rd., Ste. 1

Orange, CA 92868

(714) 997-5518

www.walkerpt.com

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Handigrip Exercises At Home, No Purchase Necessary!

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Dr. Grace Walker, physical and occupational therapists, specializes in hands and upper extremities. If you have hand weakness, physical therapy can be beneficial to increase strength in your muscles around your forearm, hand and fingers.

Common problems that lead to hand weakness include:

  1. Stroke
  2. Fractures
  3. Carpal tunnel syndrome
  4. Arthritis
  5. Extended time in a cast or sling leads to muscle atrophy (decrease in muscle mass)

A simple exercise you can do at home, once diagnosed and cleared by a doctor or physical therapist, is the towel handigrip exercise. This is an isometric exercise, meaning the muscles are activated, even though movement is limited by the towel. Isometric exercises might be more desirable for those who have limited range of motion, or if pain is associated with forming a closed fist.

Here is how you do it.

  1. Get yourself an kitchen or hand towel.
  2. Fold the towel in half, then roll it into a small cylinder like the one pictured.
  3. Grip the towel in one hand on a table top.
  4. Elbow should be close to 90 degrees, with the shoulder relaxed.
  5. Firmly squeeze the towel in your hand, holding the pressure for 5 seconds.
  6. Relax and repeat for 10-15 repetitions, twice daily.

Handigrip towel

If you experience any pain, consult your doctor or physical therapist.

By incorporating the towel handigrip into your exercise program, you can be on your way to increasing hand strength! At Walker Physical Therapy and Pain Center, we have trained therapist to assess your injuries and goals to design a physical therapy program to increase your hand strength. We come up with personalized programs for each patient to provide results in a fun, affordable, healing environment.

Call Walker Physical Therapy and Pain Center to schedule an appointment with an expert and caring physical therapist!

 

Walker Physical Therapy and Pain Center

1111 W. Town and Country Rd., Ste. 1

Orange, CA 92868

(714) 997-5518

www.walkerpt.com

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Knee Pain: Two Ways to Get Dramatic Results

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Dr. Grace Walker, physical and occupational therapist, shares that patients seen for knee injuries find dramatic results by a few life style changes. Research shows that knee injury patients who utilize physical therapy, along with these tips listed below, find greater, longer lasting relief.

stock-photo-81368917-runner-touching-painful-knee-athlete-runner-training-accident

  • Be conscious of your footwear

    • Women might love the look of those high-heels, and men the comfort of sandals, however these types of shoes are just as unsupportive as they look. One wrong step in heels or sandals could be disastrous, not only for the ankle, but the knee as well. The same misstep in ergonomic footwear, may be correctable and more forgiving on the knee. Women should also know that “the higher the heel, the more the knee will bend when the foot hits the floor. This put a lot of strain on the knee joint, especially for women who are overweight.”  (Christensen 1)
  • Maintain a healthy body weight

    • Overweight men are five times more likely (and women four times more likely) to experience knee osteoarthritis. Research shows that a “loss of at least 10% of body weight is associated with moderate to large clinical improvements in joint pain.(Asay 1)

To see the second part of this article, “Three areas of exercise to reduce knee pain”  featured on our blogger website, click the link.

At Walker Physical Therapy and Pain Center, we have the ability to help address all of the potential variables that may be causing knee pain. We look at the “whole person” when treating knee pain to provide insights as to why one might be experiencing excess strain on their knees but also in the hip, ankles and even a weak “Core”. We also look at our patients Body Mass Index as well as the daily activities demand.

We come up with personalized programs for each patient to provide results in a fun and healing environment. Call Walker Physical Therapy & Pain Center to schedule an appointment with an expert and caring physical therapist!

1111 W. Town and Country Rd. Ste. 1

Orange, CA92868

Phone: 714-997-5518

References:
Christensen. Ann Rheum Dis. 2007 Apr; 66(4): 433–439. PMCID: PMC1856062. Effect of weight reduction in obese patients diagnosed with knee osteoarthritis: a systematic review and meta‐analysis
Asay JL, Favre J, Titchenal MR, et al. Effects of high heel wear and increased weight on the knee during walking. Journal of Orthopaedic Research. 2014.
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3 Shoulder Exercises to Alleviate Common Shoulder Pains

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shoulder pain

Have you noticed your shoulders ache, crunch, or flat out prohibit you from doing normal daily activities? Has dressing yourself, opening doors, or lifting objects become problematic? If so, read on! Dr. Grace Walker, physical and occupational therapist, will help you understand why shoulder pain can occur, and what you can do.

Why do my shoulders hurt?

Your shoulders are one of the most intricate parts of your body. For that reason, they can be one of the easiest areas to injure. Some of the smallest muscles in the shoulder are actually the most important. For instance, the rotator cuff includes four small muscles that are vital to its movement in each direction. If these muscles become weak or injured, the humerus bone can actually make contact with the socket of the shoulder blade.

What can I do about my hurting shoulders?

  1. Postural exercises to align shoulders– Shoulder pain and injury is commonly a result of poor posture. Extended periods of poor posture at work, home, and even while driving can change the mechanics of the joint movement.
  2. Rotator cuff strengthening– Strong rotator cuffs will help your shoulders get through your daily activities with less pain. Less pain leads to less opportunity for an inflammatory response to occur. One simple exercise that can be done at home is as follows: Begin by lying down on your side with your top arm point straight to the ceiling. Next, swing your arm down 90 degrees so that your hand is flat on your hip. Repeat this 10-15 times a day, twice a day. This exercise is meant to build rotator cuff strength simple by using gravity as resistance. If you have difficulty completing this exercise without pain, please speak with one of our therapist.
  3. Build scapular stability- The scapula, or shoulder blades, are a crucial part of your shoulder complex. They are composed of many different small muscles used to guide your shoulder through its entire range of motion; pulling, pushing, and reaching. An exercise you can do at home to improve scapular stability is done standing against a wall and gently trying to pinch your shoulder blades together while keeping your arms relaxed. Do this for 10-15 repetitions, holding for five seconds each time. This can also be done twice each day.

By working these 3 simple actions into your daily routine, you can be on your way to reducing or overcoming shoulder pain. At Walker Physical Therapy and Pain Center, we have trained therapist to help design physical therapy programs to increase shoulder strength. We come up with personalized programs for each patient to provide results in a fun and healing environment.

Call Walker Physical Therapy and Pain Center to schedule an appointment with an expert and caring physical therapist!

 1111 W. Town and Country Rd., Ste. 1

Orange, CA 92868

Phone: (714) 997-5518

www.walkerpt.com

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Happy Halloween from Walker Physical Therapy and Pain Center!

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halloween-2016

Happy Halloween from Grace Walker and the Walker Physical Therapy and Pain Center staff!

Walker Physical Therapy and Pain Center

1111 W. Town and Country Rd., Ste. 1

Orange, CA 92868

(714) 997-5518

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Neck Pain: Common problems with a common solution

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Sportsman in pain

Dr. Grace Walker, physical and occupational therapist, has reviewed a recent study that examined how effective physical therapy was for patients with neck pain. Guess what they found? Physical therapy was successful in treating neck pain. They used 3 methods: electrotherapy, kinesiotherapy, and manual massage. Results showed a combination of the 3 methods was the most effective.

“Neck pain is a common health problem in the United States. It has been estimated that about 70% of adults are afflicted by neck pain at some time in their lives, 10 to 15% of adults report neck pain that has persisted more than 6 months in the past year, and 5% of adults are currently experiencing disabling neck pain.(Sherman 233)

Neck pain often stems many things; from something severe such as a traumatic injury, to prolonged poor exposure while working or driving. However one thing you might not have known is that injuries affecting other parts of the body, such as the shoulders, back and even hips, may be the root cause of neck injury.

At Walker Physical Therapy and Pain Center, we have an effective program for our patients with neck pain. We look at the “root cause” when treating neck pain to provide insights as to why you are experiencing pain, instead of just a quick fix! We also look at our patients BMI and then look at the daily activities demand.

 

We come up with personalized programs for each patient to provide results in an affordable, fun and healing environment. Call Walker Physical Therapy & Pain Center to schedule an appointment with an expert and caring physical therapist!

 

Walker Physical Therapy and Pain Center

1111 W. Town and Country Rd. Ste. 1

 Orange, CA92868

 Phone: 714-997-5518

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Trained Ankles: Less Likely to Become Sprained Ankles!

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Ankle sprains are common, but what can you do about them?

Dr. Grace Walker, physical and occupational therapist and nutritionist researched and found that every day in the U.S., 25,000 people sprain their ankle, and more than 1 million people visit emergency rooms each year because of ankle injuries whether it be due to athletic incidents or every day stumbles.[1] Usually, a sprain will heal by the next day if it is minor enough. However, if you suffer from symptoms such as the ones listed below; make sure to go to the hospital for an X-ray or at least refer to your physician.

Symptoms of a Sprained Ankle

ankle ligament

A sprain is the term that describes damage to ligaments when they are stretched beyond their normal range of motion[2]

  • Swelling/inflammation
  • Redness or unusual warmth
  • Increased sensitivity of the nerves
  • Unbearable pain while attempting to move the ankle, stand or walk

If you have sprained your ankle, Take Immediate Action!

  • Apply ice as quickly as possible to reduce inflammation. Ice also helps reduce pain, redness and warmth
  • Rest your ankle as much as possible and elevate it above your heart

This will expedite healing and allow your body to absorb the fluid that has flooded into the tissue surrounding the injured area.

Our team of experts at Walker Physical Therapy & Pain Center will work closely with you to help prevent re-injury due to shortened and tightened muscles surrounding the injured area.

For an appointment with an expert physical therapist call Walker Physical Therapy & Pain Center at 714-997-5518.

Walker Physical Therapy and Pain Center

1111 W. Town and Country Rd., Ste. 1

Orange, CA 92868

www.walkerpt.com

 

[1] http://www.webmd.com/fitness-exercise/ankle-injuries-causes-and-treatments

[2] www.webmd.com

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