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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Beware: Consequences of Sedentary Lifestyles

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As the director of Orange County California-based Walker Physical Therapy & Pain Center, occupational and physical therapist, and nutritionist, Dr. Grace Walker offers wellness advice to her patients and through her practice’s blog. Physical therapist Dr. Grace Walker believes strongly in the power of movement and cautions against a sedentary lifestyle. According to ABC News, a number of Americans currently spend as much as 15.5 hours daily in a sitting position.

Studies have shown that excessive sitting links to a variety of illnesses, including metabolic and cardiovascular diseases.

In fact, Dr. Hidde van der Ploeg and the University of Sydney in Australia have found that 11 or more hours of daily sitting can lead to a 40 percent increase in one’s risk of death.

Researchers have found these risks exist even if the frequent sitter incorporates a daily exercise regime, which suggests that sitting itself is the contributing cause.

Physiology supports such a claim. When the lower half of the body is still, the brain receives signals to increase blood sugar and decrease its reliance on stored fat for fuel. At the same time, metabolism reduces to less than 34 percent as compared to periods of activity. Data also suggests that every two hours of sitting correlates with a 7 percent increase in diabetes risk, while this sedentary time also contributes to the weakening of spinal support muscles and tightening of the hamstrings and hip flexors. It seems that only a lifestyle that incorporates regular standing and moving can mitigate these risks and help the body’s systems work optimally.

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

Walker Physical Therapy and Pain Center

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

Orange, CA 92868


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Program for Vestibular Rehabilitation

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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!


1111 W. Town & Country Rd. Ste. 1

Orange, CA 92868

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