4 Ways to Avoid Injury

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Dr. Grace Walker, physical and occupational therapist and nutritionist knows that exercise is great for your body and mind. Whether you play sports, go to the gym or cycle on the weekends, physical activities come with the risk of injury. However, this shouldn’t stop you from getting your exercise on! Whether you are starting a new sport or have been an athlete for years, injuries are preventable.

Returning to any activity after an injury or starting from scratch can be scary.  It’s important to build your confidence and knowledge to reach your goals!

Here are 4 ways you can avoid injury and gain the confidence you need:

  1. Pace yourself– Returning after an injury or starting a new workout routine or sport can be exciting, but professional athletes are not created overnight. Gradually building your intensity, duration and frequency over time ensures that you are getting the most out of your workout with less risk.
  2. Get heated Warming up is a necessity. Five to ten minutes of cardio or dynamic stretching reduces your chance of injury and prepares your body for optimal performance.
  3. Talk to your doctor– Having an open discussion with your physician about your fitness level and abilities are important! This could help you better strategize your workouts and plan ahead.
  4. Ask for help– Whether you’re trying to gain that confidence back after an injury or starting fresh, a certified trainer or physical therapist can teach you proper form and techniques. These professionals will create a safe and fun learning environment that will help guide you through your goals!

At Walker Physical Therapy and Pain Center, we have trained therapist to help design 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

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Knee Arthritis: What is it, and what can I do?- 3 Vital Stretches. Part 2 of 4.

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Welcome to part two of our knee arthritis segment! We will be covering three stretches to gain flexibility.

To view Knee Arthritis: What is it, and what can I do? 3 Starter Exercises for Knee Arthritis. Part 1 of 3. click the link.

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,  keep reading to find out some simple things you can do at home to relieve pain.

Here three stretches for increasing knee flexibility. Stretches might be uncomfortable but should never be painful. If pain occurs, schedule an evaluation with one of our professional physical therapists.

Male athlete lying on the ground and suffering a tibia fracture. Grabbing his painful leg with two hands.


  1. Seated leg cross stretch- targets the entire leg, especially the quadriceps.
  • Cross your ankles over while contracting the thighs.
  • Hold for 10-30 seconds.
  • Switch sides.
  • Repeat 4 times on each side.


  1. Quadriceps stretch– targets quadriceps.
  • Lie down on your stomach.
  • Place right forearm in front for support.
  • Bend your left knee and grab the ankle or shin with left hand.
  • Gently lift your knee off the floor until you feel a slight stretch.
  • Hold for a count of fire, repeating alternative sides a few times.
  • Switch sides.


  1. Hamstrings Stretch– targets hamstrings.
  • Lie down on your back with your legs extended.
  • Bend the right knee and grab the back of the thigh with both hands.
  • Gently pull the leg towards your chest.
  • Straighten this leg toward the ceiling, or as much as possible.
  • Repeat on both legs, 10 times each leg.



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 (710) 997-5518 if you would like to discuss out program in detail.


Check back in for our next installment! Knee Arthritis: 3 Low-Impact Knee Exercises. Part 3 of 4.


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6 Areas of Bike Fitting That Can Leave You With Sore Buns!

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Woman sets height of  bicycle saddle before cycling - studio shoot

Dr. Grace Walker, physical and occupational therapist, knows seat discomfort can be the difference between an enjoyable ride, and a miserable one. It can stop both men and women from riding all together! Why can seat pain be such a pain in the butt?

The bones that are used when sitting, ischial tuberosities (aka- sits-bones), are not utilized by most bicycle seats.

You may have a perfectly comfortable saddle, however there are many variables involved in bike fitting; you might find some of these variables are affecting your comfort. Some quick things to check that may be affecting your comfort are as follows.

  1. Poor or Worn Saddle
  2. Improper Saddle Tilt
  3. Saddle is Too High
  4. Saddle is Positioned Too Far Back
  5. The Drop Between the Saddle and Handlebars is Too Much
  6. The Handlebar Reach is Too Far

Some preventative measures that can be implemented to increase comfort are

  1. Building strength in areas that are in contact with your saddle
  2. Reduce Your Weight
  3. Protective Bike Short
  4. Get off the Saddle Regularly
  5. Allow time to adapt to your equipment

At Walker Physical Therapy and Pain Center, we provide personalized programs to help you lose weight and build strength in the areas you need to comfortably cycle or enjoy any sport for years to come. Whether you are recovering from an injury, or simply interested in a maintenance program to continue doing the activities you love, our therapists will work with you to design an affordable treatment program specifically for you!

Visit our website at WalkerPT.com and call our office at Walker Physical Therapy and Pain Center today to schedule an appointment with an expert and caring therapist today!

1111 W. Town and Country Rd.

Orange, CA 92868

(714) 997-5518


See Three Steps to Saddle Comfort By Tom Demerly and Saddle Discomfort—Solutions for Women Cyclists for more detailed information on saddle comfort tips!

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