Super Bowl Players Need Super Shoulder! 3 Tips for Sore Shoulders.

facebooktwittergoogle_plusredditpinterestlinkedinmailby feather

Super Bowl 51 is around the corner! Consider the following when you see your favorite players putting their shoulders down and taking hits!

Dr. Grace Walker, physical and occupational therapist, finds physical therapy to be extremely effective in treating shoulder pain and injuries. Current researchers agree. Many people will report shoulder pain at one point or another, statistically between 7 and 26% of the population report shoulder problems at any one time. Up to 50% of patients who have been diagnosed with shoulder pain are referred to a physical therapist for treatment.  (Dolder 50)

Young man having shoulder joint pain

The effects of techniques employed by physical therapist “have been shown to have an immediate effect on patient pain, range of motion, and disability.” (Dolder 54) If you are experiencing mild onset of shoulder pain, these three quick tips, listed below, may be used to try to avoid the worsening of symptoms.

  1. Strengthen the supporting muscle groups

    • Strengthening of the muscles that innervate (intersect) the shoulder and rotor cuff, such as those originating from the chest, under the arms, and back. Strength in these areas will increase foundational support necessary for the shoulder to go through the entire range of motion, pain-free.
  2. Shoulder stretches

    • Many common stretches, often utilizing a doorway or wall corner, before and after strenuous activity.
  3. Icing

    • Immediately after any activities that may be impactful to reduce the chances and severity of inflammation.

At Walker Physical Therapy and Pain Center, we have an effective program for patients with shoulder pain. We develop specific exercise and stretching programs for specific patients, along with a variety of specialized treatments to reduce pain and regain range of motion and strength. We look at the “root cause” when treating the shoulder to provide insight as to why the patient is experiencing pain, instead of just a quick fix!

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, CA 92868

Phone: 714-997-5518

Refrences:
Dolder. J Man Manip Ther. 2010 Mar; 18(1): 50–54. doi:  10.1179/106698110X12595770849687 PMCID: PMC3103116.
Is soft tissue massage an effective treatment for mechanical shoulder pain? A study protocol.
facebooktwittergoogle_pluspinterestrssby feather

Glued to the Desk all day? These 3 Exercises are for you!

facebooktwittergoogle_plusredditpinterestlinkedinmailby feather

 

Dr. Grace Walker, physical and occupational therapist and nutritionist, is very familiar with pain developed from prolonged sitting. Too much time sitting can lead to muscle atrophy, or shrinking muscle tissue. Also, when you stay in one position for too long, your bones actually press against the muscle and skin in your bottom. This pushes the blood away from your skin. If you stay like this too long, you get what’s called a decubitus ulcer, or bedsore.

Close-up Of Young Businesswoman On Chair Having Backpain In Office

On the more extreme side, Mayo Clinic has reported that sedentary lifestyle attributes to nearly 50% increased risk of death from any cause, and 125% increased risk of events associated with cardiovascular disease, such as chest pain or heart attack.

If these statistics are a wake-up call for you, here are three exercises to get you body feeling better!

  1. Crab Hip Hold– Jeremy Frisch, U.S.A.W., owner and director of Achieve Performance Training, says this move is “perfect for zeroing in on all the muscles that don’t see any action when you’re sitting all day: hamstrings, glutes, lower back, and shoulders.”
  2. Resisted Rows– Working over a stack of books or computer all day causes your shoulders to slump forward and your back to hunch. To stretch and strengthen these muscle, check out this instructional guide for rows.
  3. Half Frog Stretch– This yoga pose focuses on the thighs, shoulders, and upper back. These areas are prone to becoming tight after sitting for extended amounts of time.

At Walker Physical Therapy and Pain Center, we have the ability to identify the factors that may be causing pain, and correct them. Our therapists work to understand your activities of daily living to develop personalized exercise programs for you during treatment, home, and work, too.

We develop physical therapy programs for each patient to provide results in an affordable, fun and healing environment. Call Walker Physical Therapy and Pain Center to schedule an appointment with an expert and caring physical therapist! Visit our WordPress blog for more tips and information!

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

Orange, CA 92868

Phone: (714) 997-5518

www.walkerpt.com

facebooktwittergoogle_pluspinterestrssby feather

Physical Therapy Roles in Treating Fibromyalgia

facebooktwittergoogle_plusredditpinterestlinkedinmailby feather

 

 

Dr. Grace Walker, physical and occupational therapist and nutritionist, wants to assure you that if you have been fighting the pain of fibromyalgia, you are not alone. Five million people in the United States suffer from fibromyalgia. Symptoms that are associated with this condition such as chronic pain, fatigue, and stiffness. These symptoms are thought to be caused by increased sensitivity of the central nervous system.

Fibromyalgia can be difficult to diagnose because the symptoms are congruent with chronic fatigue syndrome, rheumatoid arthritis, lupus, and hypothyroidism. Fibromyalgia sufferers may also experience anxiety, depression, digestive issues, and cognitive and memory problems.

There are no cures or lab tests that detect fibromyalgia. Those who suffer from the condition may feel overwhelmed going from doctor to doctor before they finally receive a diagnosis, much less, relief from their symptoms. Now, the American Physical Therapy Association and Center for Disease Control and Prevention (CDC) are recommending physical therapy to those seeking relief from the symptoms of fibromyalgia. (1)

 

Fibro 2017

 

Beginning with Exercise

Many of those with fibromyalgia express that when they are in pain, the last thing they want to do is exercise. However, even a small amount of aerobic excise such as stretching, swimming, or walking can help reduce pain, stiffness and improve your quality of sleep. Physical therapists will help design a personalized exercise program that allows you to start at your own pace, while gradually building muscle strength and endurance. (2)

 

 

Understanding a Physical Therapists Role in Treatment

Your physical therapist may give you ice and heat packs, along with deep tissue massages to release scar tissue, and improve blood and oxygen circulation. Research has shown that various types of massage can reduce pain and stiffness, and also ease symptoms of depression and anxiety related to fibromyalgia. (3) 

Therapists may also mobilize your joints to reduce pain, increase flexibility and range of motion. Some patients also experience relief from electric stimulation and paraffin baths.

 

 

Managing Your Pain

At Walker Physical Therapy and Pain Center, our professional therapists are experienced in treating fibromyalgia. They will not only help you understand you condition, they will teach you how to identify and interpret pain triggers and patterns.

 

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

 

(714) 997-5518

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

Orange, CA 92868

www.walkerpt.com

 

facebooktwittergoogle_pluspinterestrssby feather

Rainy Days, Blankets and 4 Important Vitamins for Arthritis Pain

facebooktwittergoogle_plusredditpinterestlinkedinmailby feather

Grace Walker, physical and occupational therapist and nutritionist wants you to know what you can do to ease your joint pain from arthritis in cold weather…. (even if it may not really be the weather causing the pain.)

Maisha Rumelia Rahman from The Daily Star states that,joints

There is no conclusive scientific evidence to support that fact. Some studies have found little or no link between weather and joint pain, while others have found a strong relation between cold, damp days and arthritic flare-ups.

Regardless of how the pain got there, Grace Walker, director of Walker Physical Therapy and Pain Center approves of these tips from the Daily Star, to tame the pain:

Stay warm.  This may sound like a no-brainer but dress up in layers, keep your home warm and warm up the car before you get in to ease pain related to cold weather. Add extra layers over knees and legs so that you can remove them or put them on.

Eat healthy and stay hydrated  Load up on foods rich in –

Omega-3 fatty acids: These can be found in fish and nuts and may help as they seem to reduce the level of inflammation.

Vitamin K: Make your meals greener with fresh spinach and cabbage, which are abundant in winter, to take advantage of their soothing properties.

Vitamin C: Add color to your diet with juicy winter oranges and tomatoes to help prevent painful cartilage loss that comes with arthritis.

Vitamin D: Low levels of vitamin D play a role in how sensitive you are to arthritis pain. Vitamin D deficiency also increases the risk for osteoporosis. Get your daily vitamin D fix from cheese, milk and healthy cereals.

Also make sure to drink enough water as even mild dehydration may make you more sensitive to pain.

Keep moving.  One of the obvious reasons why cold weather may cause joint pain is that people are less likely to work out when it’s really cold. Though your duvet may seem too comfortable to get out of, try to go on your morning walks as exercise helps lubricate joints and prevent pain.

If you feel that it is too cold outside, bring your workout indoors. However, do not overdo it! Choose low impact exercises which are easy on joints and can enhance your range of motion, like yoga or tai-chi. Lifting weights may help as well because it builds joint-supporting muscles.

This applies throughout the year – if you are overweight, try to shed a few pounds. The pain and effort you put into losing weight will go a long way in reducing joint pain.

Pamper yourself.  Finally, some good news after all that talk about eating healthy and tedious work-outs! According to the Arthritis Foundation, warm baths can soothe joints. Also consider indulging yourself in a massage to relieve pain in muscles surrounding the joints.

(Rahman M. , 2016)

Call Walker Physical Therapy & Pain Center to schedule an appointment with an expert physical therapist.

714-997-5518

1111 W. Town & Country Rd. Ste. 1

Orange, Ca 92868

To read the entire article, click here

facebooktwittergoogle_pluspinterestrssby feather

3 Home Exercise to Relieve Shoulder Pain

facebooktwittergoogle_plusredditpinterestlinkedinmailby feather

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

facebooktwittergoogle_pluspinterestrssby feather

Four Real Reasons You Should Try A Standing-Desk

facebooktwittergoogle_plusredditpinterestlinkedinmailby feather

 

 

Have you ever wondered whether the “standing desk movement” has any long-term benefits? Dr. Grace Walker, physical and occupational therapist, has reviewed research from the University of Iowa regarding the new trend.

The study was conducted on subjects who worked eight-hour work days over a period of six months. The benefits of a standing desk are…

  • Burn an average of 87 calories per day
  • Walked an additional six minutes each day
  • 32% of subjects reported reduced back pain
  • Overall decrease in risk factors attributed to sedentary lifestyle (blood pressure, weight, lean mass, BMI)

oristand-standing-desk-4

oristand_dimensions

Are you curious which standing desk is best for you? The cost of a new desk can be daunting. If you want to give the standing desk craze a try without breaking the bank, the Oristand might be the ticket. The Oristand is a heavy-duty, uncoated cardboard desk. It can support 60 pounds of weight, and it weighs only two pounds. The Oristand is also collapsible, and can easily be stored when not in use. MSRP is $29. We are not financially affiliated with Oristand, however if you would like more information, visit their website.

If you find you do like the standing position, there are endless options of standing and sit-stand convertible desks in all different designs.

 

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!

Walker Physical Therapy and Pain Center

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

Orange, CA 92868

(714) 997-5518

facebooktwittergoogle_pluspinterestrssby feather

Shopping Tips From Santa

facebooktwittergoogle_plusredditpinterestlinkedinmailby feather

Ho, Ho, Ho! Happy Holidays! The North Pole sure is busy with toy making and Holiday shopping.

Santa’s elves like to make all the toys but he likes to do some Holiday shopping as well. Last year, all the shopping caused him some pain, especially on his Santa On Treadmillback! This year he got some excellent tips from Walker Physical Therapy and Pain Center. Now he knows how to avoid back pain when he does his Holiday shopping this year.

Some Shopping Tips from Grace Walker, Physical & Occupational Therapist and Nutritionist:

  • Distribute the weight of shopping bags equally on both sides of your body.
  • Consider using a fanny pack or small back pack.
  • Wear comfortable shoes; carrying packages while wearing high heels on hard surfaces can contribute to foot and ankle injuries.
  • Don’t lug overstuffed shopping bags for extended periods.
  • Test an object’s weight before you lift it by pushing with your foot
  • If an object is too heavy for you to lift, then ask someone for help

DO’S AND DON’TS FOR BACK PAIN:

  • DO use ice 20-30 minutes before bed.
  • DO pull your belly button into your spine (iso-abs) and breathe.
  • DO this with all exertion.
  • DON’T twist while holding something in your arms.
  • DON’T bend at the waist, squat in instead.
  • DON’T hold your breath while exerting force.

Call Walker Physical Therapy & Pain Center to schedule an appointment with an expert physical therapist today!!

714-997-5518

1111 W. Town & Country Rd. Ste. 1

Orange, CA 92868

facebooktwittergoogle_pluspinterestrssby feather

Headaches: What causes them, and what you can do for relief!

facebooktwittergoogle_plusredditpinterestlinkedinmailby feather

“Headaches are often the result of pain from the upper cervical extensor muscles” Says Grace Walker, physical & occupational therapist and nutritionist.

Stress is often a component f this. When  a person undergoes stress, he/she tends to tense his/her body into a poor posture; a head forward position adopted with chin jutting and upper cervical extension. The associated upper cervical muscles tighten, trigger points can be palpated and referred pain may be experienced behind the eyes and/or in the occipital, frontal or temporal areas.

Walker Physical Therapy & Pain Center’s program for headaches includes:

  • Strengthening of the scapular muscles to support the head and neck
  • Soft tissue and joint mobilization
  • Pressure Point Release to occipital, sub occipital, upper trapezei, and levator scapulae muscles
  • Modalities for pain relief including the 830MLaser and ice
  • A Comprehensive home exercise program

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

714-997-5518

1111 W. Town & Country Rd. Ste.1

Orange, CA 92868

facebooktwittergoogle_pluspinterestrssby feather

Entry-Level Exercises For Knee Arthritis

facebooktwittergoogle_plusredditpinterestlinkedinmailby feather

You may be asking yourself, “What is arthritis, and what can I do to relieve my symptoms?” Dr. Grace Walker, Physical and Occupational therapist, has helped countless patients with arthritis over the last 30 years. If you’ve been diagnosed with arthritis, or are experiencing symptoms listed below, keep reading to find out some simple things you can do at home to relieve pain.

 

stock-photo-51727404-man-knee-injured-and-sprained

What is arthritis?

Mayo Clinic defines arthritis as “inflammation of one or more of your joints. The main symptoms of arthritis are joint pain and stiffness, which typically worsen with age. The most common types of arthritis are osteoarthritis and rheumatoid arthritis.

Osteoarthritis causes cartilage — the hard, slippery tissue that covers the ends of bones where they form a joint — to break down. Rheumatoid arthritis is an autoimmune disorder that first targets the lining of joints (synovium).”

What can I do to reduce symptoms?

The main objectives of arthritis treatments are to reduce symptoms and improve quality of life.

Here are 3 exercises to begin with to build knee strength and increase stamina. Our next blog will feature intermediate exercises for those who are comfortable with these exercises. 

  1. Standing Leg Lifts– Targets hips and glutes (buttocks).
  • Stand against a wall to ensure proper posture.
  • Raise a leg to the side without rotating the foot.
  • Avoid leaning to stationary side.
  • Lower leg down.
  • Repeat 15-20 times each side.
  1. Sit and stand– Targets Quadriceps and glutes.
  • Sit in a chair with your feet flat on the floor.
  • Cross arms in front of chest.
  • Stand up fully, while keeping control.
  • Slowly sit down.
  • Repeat for one minute, minding your posture.
  1. Kick-backs– targets hamstrings.
  • Stand up straight
  • Lift one foot off the floor with knee bent, bringing your heel as close to your buttocks as possible.
  • Hold for a count of five, then lower down.
  • Knee should be aligned and posture straight.
  • Repeat 10-25 times each day, 2-3 times per day.

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 hips,  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 us at (714) 997-5518 if you would like to discuss out program in detail.

facebooktwittergoogle_pluspinterestrssby feather

You Better Believe it: Santa Comes To Walker Physical Therapy!

facebooktwittergoogle_plusredditpinterestlinkedinmailby feather

After lugging gifts all day, Santa knows a visit to Grace Walker, Physical and Occupational Therapist, will set him straight!

christmas-blog-2

Call us at (714) 997-5518 or visit our website www.walkerpt.com for more information!

Walker Physical Therapy and Pain Center

1111 W. Town and Country Rd., Ste 1

Orange, CA 92868

facebooktwittergoogle_pluspinterestrssby feather