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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Two Immediate Actions to Take Against 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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New Research: Laser Therapy Reduces Work Injuries by 65%

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   Dr. Grace Walker, physical and occupational therapist and nutritionist, is a big supporter of laser therapy. New research has been revealed concerning laser therapy at a worksite in British Colombia, Canada. The results are both encouraging and exciting.

The largest and most modern Kraft pulp mills in Canada employs approximately 400 people. The mill operates 24-hours-per-day and seven-days-per-week. The site sees so many work injuries that a physical therapy program was implemented in 2005.

With the high costs associated with worksite injuries, it is essential to reduce occupational injury rates. Along with regular therapy treatments, laser therapy has recently was introduced in 2015. The results speak for themselves!

   “To determine return-on-investment for therapy laser, and whether the (laser) modality had an impact on injures per year, we compiled data from 2004 through 2015. Our data showed that prior to implementing therapy laser (2002-2014), we experienced an average of 35.17 injuries per year. During the year following the addition of laser to the physical therapy program, we only had 12 MSI, constituting a decrease of 65%. Thus, during the first year of implementation, this program can be estimated to have saved nearly half a million dollars.”

, author- Laser Therapy for Industrial Rehab

At Walker Physical Therapy and Pain Center, we utilize the ML830 Laser. The ML830 Laser sends light (photons) into your injured tissues and can penetrate 2 inches without being absorbed by the skin, fat, or blood. No heat is generated so it is safe for use anywhere (except for eyes) on the body. The 830 Laser stimulates the cells to repair and strengthen at a remarkably fast rate. It is effective and FDA approved.

This treatment does NOT wear off like most medicines, electrical stimulation, heat or ice. It increases your body’s own healing power and enhances that process-true healing. It you don’t re-injure the area, the pain should not return.

Dr. Walker announces, “By pairing the 830 laser therapy with physical therapy treatment, I have seen an increase of up to 80% in our patients’ recovery time. The 830 laser stimulates cells and accelerates the healing process by reducing pain, reducing inflammation, and increasing tissue healing. The laser has proven successful in helping many of our patients return to a full level of functioning after a fall, a car accident, or any other type of personal injury. The 830 laser therapy was even voted the modality of choice by the New England Patriots, who won the Superbowl, and the USC football team for treating painful injuries.”

Success Story: “I came into Walker Physical Therapy with severe pain in my right shoulder. I couldn’t remember the last time I slept through the whole night without waking up in excruciating pain several times. After the complimentary laser treatment on my first visit, I was able to sleep on my back without experiencing as much pain as usual. After 9 laser treatments along with my physical therapy program, my shoulder pain went from a level 10 to a level 2. I can now sleep through the whole night without waking up once in pain. If you are suffering with shoulder pain go see Walker PT & Pain Center!”                                                                   

 -Kathy Smith

If you are interested in the benefits of laser therapy, feel free to give us a call. We offer affordable laser treatment packages so that you get the most benefits. To schedule a consultation with one of our expert physical therapists, or to book your first laser treatment session 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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Less Bacon and More Nuts: 700,000 Deaths Annually Linked to Unhealthy Diet

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Bacon: the latest craze. Bacon-this and bacon-that, bacon infused with bacon, bacon ice-cream; just about everything you can think of these days has some type of bacon spin off. Dr. Grace Walker, physical and occupational therapist and nutritionist, has reviewed some new research, and has something to say about the latest trend.

So, we’re eating too much bacon. What are we not eating enough of? Nuts! These are types of food habits that new research links with deaths from heart disease, strokes, and diabetes. Overeating or not eating enough healthy foods and nutrients contribute to nearly half of U.S. deaths from these causes.

Good foods that were under-eaten include nuts, seeds, seafood’s that contain omega-3 fats, fruits, vegetables and whole grains.

Bad foods that were being over-eaten include salt and salty-foods, processed meats such as bacon, bologna and hot dogs, red meats and sugary drinks.

The research that the information comes from is based on U.S. government data showing there were about 700,000 deaths in 2012 from heart disease, stroke and diabetes. The analysis originated from a national health survey that asked participants about their eating habits. The results were published two weeks ago (February 28, 2017) in the Journal of the American Medical Association.

So, specifically bacon and nuts; what’s the deal? The foods and nutrients were singled out because of research linking them with the causes of death studied. Studies have shown that excess salt can increase blood pressure, causing the arteries and heart to work much harder. Nuts contain more fats that can improve cholesterol levels. Bacon and other processed meats contain saturated fats that can raise levels of unhealthy LDL cholesterol.

At Walker Physical Therapy and Pain Center we have found that patients who eat healthy recover faster. To schedule an appointment with an expert physical therapist call us at (714) 997-5518.

Walker Physical Therapy and Pain Center
1111 W. Town and Country Rd., Ste. 1
Orange, CA 92626
(714) 997-5518
www.walkerpt.com

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