These Boots are Made for Walkin’: 8 Benefits of Walking for Exercise

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Sorry for stealing your song title, Nancy Sinatra! Dr. Grace Walker, physical and occupational therapist and nutritionist says, “Walking is a great form of exercise. It is low impact, requires no special skills or equipment, and is simple to do!

Some of the benefits of walking include:

  • Reduced risk of heart disease, stroke and diabetes
  • Reduced high blood pressure
  • Good for your brain- may reduce risk of developing dementia
  • Reduced risk of breast and colon cancer
  • Helps alleviate symptoms of depression
  • Good for your bones
  • Relief from fibromyalgia pain
  • May help reduce medications (with prescribing-physicians approval)

Studies suggest that 30 minutes of moderate-intensity physical activity every day, such as brisk walking, is necessary to see health benefits.  Exercise does not need to be done 30 minutes at a time, but can be broken up into three separate 10 minute blocks, too.

Some ideas to mix up your own walking routine can be to include adding some headphones and music, walking alongside friends or with your dog, and walking around your business while you’re on break. When you’re just beginning your walking routine, start slow and gradually increase your intensity and duration.

At Walker Physical Therapy and Pain Center, our mission is to inspire, educate and motivate clients. Our staff can help you with many physical ailments that might be impeding you from starting or continuing your exercise routine that is so vital to your health. To schedule an evaluation with one of our expert physical therapists call us at (714) 997-5518.

 

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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Behind the Ear Headaches: Why Do I Get Them and What Do I Do?

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If you’re human, you’ve probably had a headache. They happen all over- front, back, side, and behind the ears. There are actually three hundred different types of headaches that have been studied. They all have their own symptoms, regions affected, and severity. Often times, stress and simple forward head posture are to blame.

There are a number of reasons the notorious behind the ear headache may occur.

Causes

It might not be possible to identify why a headache occurs. Pain behind the ear may narrow down the potential causes.

Occipital neuralgia: The result of an injury or pinched nerves in the neck. This can happen if your neck is bent for a long period of time. Arthritis in the neck or shoulders might also be the culprit. Some people feel pain in the forehead or behind the eyes. Pain usually starts at the neck and travels upward.

Temporomandibular joint disorder (TMJ): The TMJ helps your jaw open and close. If the joint is misaligned, injured, affected by arthritis, the action of opening and closing the jaw becomes distressed. TMJ and jaw pain can be painful. This condition can lead to behind the ear headaches. At Walker Physical Therapy and Pain Center we treat TMJ and jaw pain. See our most recent TMJ and jaw pain blog for more information.

Mastoditis: The mastoid bone is located behind the ear. If it becomes inflamed or infected, it leads to a condition called mastoiditis. Untreated infection of the middle ear is what usually leads to this condition. Headaches, fever, and loss of hearing are common symptoms.

Diagnosing

When you are trying to find the cause of your headaches, there are a few things to keep in mind. Remembering where the headache occurs, severity, recent injuries, and activities leading up to the headache are important. If you suffer from consistent headaches, keeping a log book with some notes might help you and your doctor diagnose your symptoms.

If your headaches are severe and regular, a physical exam with your doctor is recommended. By pressing on the base of the skull, your doctor will be able to confirm whether or not you have occipital neuralgia. If your doctor feels it is necessary, a magnetic resonance imaging (MRI) scan can be done.  Looking for symptoms of infection will also help rule out conditions like mastoiditis.

Treatment

At Walker Physical Therapy and Pain Center, we specialize in treating headaches.  Our headache program 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 us at (714) 997-5518 to schedule an appointment with one of our expert physical therapists today!

 

Walker Physical Therapy and Pain Center

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

Orange, CA 92868

(714) 997-5519

www.walkerpt.com

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3 Shoulder Exercises to Loosen Frozen Shoulders

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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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It’s Obvious These Four Celebrities Love Physical Therapy

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Photo by C Flanigan/Getty Images

 

Dr. Grace Walker, physical and occupational therapist and nutritionist at Walker Physical Therapy and Pain Center is pleased to share this article recently published InStyle magazine.

From infrared saunas to freezing in the sub-zero temperatures of a cryotherapy machine, celebs and the fitness-obsessed will try just about anything to maintain their inner glow. And often times it’s Hollywood that introduces the rest of us to the hottest wellness trends that are about to make it mainstream. Case in point: physical therapy. This once daunting pain management therapy reserved for this recovering from surgery or injury has shifted its place in the wellness space, becoming a hot new addition to celebrities’ workout routines, whether they are injured or not.

The physical therapy guru behind Jennifer Aniston’s fit frame and P. Diddy’s healthy lifestyle is Dr. Karen Joubert. We asked Joubert why her clients are turning to physical therapy as a compliment to their workout routines, and how it’s changing their bodies.

“The clientele I work with are under an enormous amount of pressure and in many cases, this will manifest itself physically,” she says. “Artists can perform 4-7 shows a week along with traveling and trying to maintain a healthy diet, it’s a lot for anyone to handle. Physical therapy teaches them proper mechanics whether its basic posture on the screen and or extreme dance moves on stage. Education and maintenance provide them with longevity and prevention of injuries. In the long run, it’s a win-win for everyone.”

But why the sudden shift in how people are viewing the benefits of physical therapy, as opposed to just having to go to a session to heal an injury? “The desire for wellness and longevity has really helped to bring physical therapy to the forefront,” she says. “Recently, there has been a huge push in the longevity and prevention aspect of medicine. The public is turning more and more to physical therapy to help them understand and manage their pain. Who doesn’t want to feel better and do it with the guidance of a good physical therapist instead of popping addictive medications? Becoming in touch with the body can be a game changer in every aspect of one’s life.”

As for her favorite clients who dedicate themselves to regular sessions, she has a few in mind. “My favorites, include Puffy, Jennifer Aniston, Cher, and Serena Williams,” she says. “I challenge anyone to follow their daily raegimen. I can’t even keep up! They are so disciplined in all aspects of their lives, no wonder they are all successful! And YES, they all do physical therapy 3-5 times a week!

If you are interested in managing or preventing pain with the help of physical therapy, call Walker Physical Therapy and Pain Center at (714) 997-5518 to have an evaluation with one of our expert physical therapists!

 

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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Sore After Work? Here are Five Ways to Fix That

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What does perfect sitting posture look like? If the name of the title hasn’t given it away yet, 90° is the magic number to keep in mind!

What does that mean exactly? Dr. Grace Walker, physical and occupational therapist, shares 5 quick tips below will give you a better idea.

  1. 90° angle at your neck and shoulder
  2. 90° angle at your back and legs
  3. 90° angle at your lower and upper knee
  4. 90° angle at your foot and ankle
  5. 90° angle above and below your elbow
favi ergo 2 final

Walker PT Office Manager, Faviloa, demonstrates the “90 degree rule”.

While seated at your desk at home or work, keep these important postural cues in mind. Sitting down and working all day, one might find their head and shoulders begin to lean forward and their lower trunk begins to tilt backwards, creating a ‘slouched’ position.

This leads to none of the foundational postural muscles to engage, leaving the spine and shoulders vulnerable to injuries. Sitting with bad posture over a long period of time can also lead to nervous system problems.

By incorporating these 5 quick tips into your postural awareness, you can be on your way to reducing incorrect posture and pain! At Walker Physical Therapy and Pain Center, we have trained therapist to help assess your posture and design physical therapy programs to increase postural 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!

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

Orange, CA 92868

Phone: (714) 997-5518

www.walkerpt.com

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Are You Affected by one of the Leading Causes of Headaches?

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

Dr. Grace Walker, physical and occupational therapist, explains that, “Headaches are often related to stress”. 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!

1111 W. Town & Country Rd. Ste.1

Orange, CA 92868

(714) 997-5518

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2 Unrelated Conditions Attributed to TMJ Syndrome

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Dr. Grace Walker, physical and occupational therapist and nutritionist, wants you to be aware of the dangers of untreated TMJ syndrome. The temporomandibular joint (TMJ) is the area that connects the jaw to the rest of the skull. If this joint becomes irritated or inflamed the pain can become unbearable. Due to the location of the joint, once inflammation begins the pain can spread to the mouth, teeth, ears, neck and shoulders.

TMJ disorder is easily aggravated by many daily tasks such as eating, talking and yawning. As a result, anyone who suffers from TMJ syndrome should obtain treatment from an experienced TMJ professional right away.

TMJ disorder is painfully and irritating. If it is not resolved quickly, additional dental issues may arise. Many people who suffer from TMJ disorder show signs of premature wear from grinding or clenching their teeth. This can occur without knowledge or during sleep.

Teeth grinding and clenching can lead to fractured teeth and worn down enamel. Many people who grind tend to favor one side of their jaw over the other which can cause swelling on one side of the face, which can cause unsymmetrical muscle growth over a long period of time. This can give the patient’s jawline an uneven appearance.

While tooth grinding probably does seem like a tangible effect of TMJ disorder, did you know that TMJ disorder can also lead to tinnitus (ringing in the ears) or even permanently compromised hearing? Since the temporomandibular joint is directly under the ears, some TMJ sufferers complain of pain in their ears. Inner ear problems can lead to problems with balance and recurring dizziness (vertigo).

Success Story:

“I had no hope that my TMJ could be helped. I was pleased to find that Walker Physical Therapy had a procedure to address TMJ. I was elated to experience actual relief and improvement after a short course of treatments. Everyone involved has been interested, helpful and pleasant to work with. Thank you to all.”

-C. Law

If you suffer from TMJ syndrome or Jaw Pain, call Walker Physical Therapy and Pain Center at (714) 997-5518 to set up and evaluation and begin treatment with our expert physical therapists!

 

See our blog “Do’s and Don’ts for TMJ and Jaw Pain“!

 

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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Physical Therapy: Essential to Recovery from Sports Injuries

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Grace Walker, physical & occupational therapist and nutritionist agrees with author Darice Britt from South University who states that rehabilitation of an injured athlete should be carefully evaluated and monitored on a daily basis.

Physical therapists carefully examine the injured athlete to determine whether there are weak or inflexible muscles in the body that could cause future injury. They are trained to target specific joints and muscles in the body through exercise, manual therapy, and pressure point release techniques that help rebuild strength and movement of the body after injury.

Since injuries are time-dependent, the normal healing process follows a pattern of acute phase, subacute phase, and chronic phase.

“Each phase dictates a different treatment approach and it is the physical therapist’s responsibility to accurately diagnose which phase and what treatment the patient should receive”  Says Apostolos Theophilou, DPT, clinical coordinator of the Physical Therapist Assisting program at South University

Theophilou also says:

“Through the years, therapists have been successfully able to log the ‘steps’ for each phase, thus now we have collective treatment protocols that have a complete analysis of what activities and treatments the athlete should be receiving based on his current phase”

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

To read the full article, click here

714-997-5518

1111 W. Town & Country Rd. Ste. 1

Orange, CA 92868

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New Research: Common Over-the-Counter Medication is not Very Effective for Back Pain

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A new study published February 2, 2017, in the Annals of the Rheumatic Diseases, has found the painkillers like aspirin, Aleve, and Advil don’t help most people with back pain. A previous study suggested Tylenol (acetaminophen) isn’t very useful either!

Investigators examined 35 studies of the use of common over-the-counter medications to treat back pain. The study, which tracked about 6,000 people,” showed that commonly used NSAIDs (nonsteroidal anti-inflammatory drugs) have only small effects on pain relief and improvement of function…moreover, these small effects may not be perceived as important for most patients with spinal pain.”

While you might know that medications such as aspirin and Tylenol are hard on your body, you might not know to what extent. Researchers found that participants taking the drugs were 2.5 times more likely to experience gastrointestinal side effects!

Recently, we published a blog the covered the dangers of using prescription narcotic medication as well, and the dangers of addiction and overdose using such substances. Since 1999, opioid overdoses have actually quadrupled. These types of medication are only a band-aid; on their own they do nothing to help treat the root cause of pain.

You may be asking yourself, if there are no medications that can effectively ease back pain, what can I do? Well, physical therapy, of course! Dr. Grace Walker, physical and occupational therapist and nutritionist says, “The happiest back pain patients she has encountered have been ones who use complementary treatments such as physical therapy, and continuing self-care with a home exercise and stretching program.”

At Walker Physical Therapy and Pain Center, we have the ability to address the root causes that may be triggering pain, and correcting them.

We come up with personalized 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!

 

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

Orange, CA 92868

Phone: (714) 997-5518

www.walkerpt.com

 

Link to studies and articles mentioned:

Annals of Rheumatic Diseases

Opioid Overdoses Quadruple Since 1999

 

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Slipped Discs: Is There Such a Thing?

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Grace Walker, physical and occupational therapist and nutrition, asks what do you know about intervertebral discs? You probably do know that they are commonly associated with words like pain or discomfort. Perhaps you’ve heard some say “I’ve ‘slipped’ a disc in my back”. Many people believe that discs are fragile, but how much truth is there to that? Keep reading and you may be surprised!

If you’ve read the title, and you suffer from back pain, you might have done a double-take. The point is– discs don’t simply “slip” out of place. If you have the picture in your head that discs slip like a bar of soap in the shower, you’ve got the wrong idea.

 

What is the function of the disc?

Every segment of your spine has discs, except for the last few vertebrae in the top of your cervical (neck) spine. Discs are composed of several layers of cartilage that surround an inner gel-like center material, called the nucleus pulposus. The end plate which connects to the actual vertebrae is both bony and cartilaginous, and creates an exceptionally strong connection. This makes it IMPOSSIBLE for discs to ‘slip’. They do not slip out of place like a banana peel! The nucleus pulposus, can however ooze out and press on a nerve root.  This is called a protrusion.  This protrusion can break of and become a herniation.

 

Can discs become injured?

Yes. Can discs heal? Yes. Are they strong? More than you know! A study examined the results of strength tests in both younger and older populations. They found it takes 740 lbs. of force to compress the disc height 1mm in young subjects and 460 lbs. in older patients. Ultimately, it was concluded that the discs are VERY strong. However, we know that shearing forces, that might be experienced while lifting and twisting, or blunt force trauma, from things such as car accidents, are much more likely to injure discs.

 

At Walker Physical Therapy and Pain Center, we provide personalized therapy programs for each patient. Our trained therapists have will assess your injuries, old and new, and goals to design a physical therapy program to help you overcome injuries.

 

Walker Physical Therapy and Pain Center

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

Orange, CA 92868

(714) 997-5518

Visit our website for more valuable information and helpful tips www.walkerpt.com

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