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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6 Tips For Better Bike Fitment

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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

www.walkerpt.com

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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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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Research says Physical Therapy is Vital to Recovering!

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Dr. 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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Can You Guess Which Two Symptoms Weighted Blankets Reduce?

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Dr. Grace Walker, physical and occupational therapist and nutritionist, knows that lack of sleep can affect more than just your energy. Not getting enough sleep can cause accidents due to lack of attention and low energy. These accidents can happen at work, home or worse yet- while driving.

Nearly 10% of Americans are affects by a sleep disorder, and 18% of the population lives with an anxiety disorder. Studies have shown that ADHD could be attributed to lack of sleep as well.

Gravity Blanket

So, what does a weighted blanket have to do with any of this?

Using a weighted blanket can stimulate pressure points across your body. This is called proprioceptive input, or deep touch stimulation. The result relaxes the nervous system, which increases serotonin and melatonin levels while decreasing cortisol levels. Studies have shown that this deep pressure stimulation has a calming influence, similar to swaddling an infant. Decreased stress, improved sleep and overall boosts in mental health. Sign me up!

So, where do I buy one? The Gravity Blanket recently launched a Kickstarter campaign to help people who might be interested. The Kickstarter is running until the beginning of June. To learn more about the blanket and science behind proprioceptive input, click this link.

At Walker Physical Therapy and Pain Center, we offer effective pain relief from Pressure Point Releases. Our therapists are trained professionals who provide hands on Pressure Point Releases to focus on the root causes of the pain.  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 92868

(714) 997-5518

www.walkerpt.com

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PT and OT: Differences and Similarities

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Have you ever wondered what the differences are between occupational and physical therapy? While many aspects of occupational and physical therapy do overlap, they are not exactly the same. Continue reading as Dr. Grace Walker, physical and occupational therapist and nutritionist, explains the differences and similarities of physical and occupational therapy.

Occupational therapy (OT) originally began as a method to treat the mentally ill. OT has transformed into a field that helps people live independently in many different ways. Today, occupational therapists work in many diverse settings, from prosthetic and adaptive aids to assisted living care. The key word to keep in mind when thinking of occupational therapy would be “independence”.

Physical therapy (PT), on the other hand, involves treating an actual impairment. Reasons you might see a physical therapist could be rehabilitation after an injury, strengthening to prevent injury, balance rehabilitation, and TMJ- just to name a few. The goal of physical therapy is to restore mobility, decrease pain and educate. This minimizes the need for expensive surgery or long-term reliance on medications. Physical therapists also teach patients how to prevent or manage their condition so they can secure long-term health benefits.

At times, occupational and physical therapists do work together. This type of program would involve the PT focusing on the impairment, while the OT helps the patient complete necessary tasks with the impairment. For instance, a worker injures his hand and is unable to work or care for himself. A physical therapists would help compose an exercise program, select and use adaptive equipment, regain mobility, and ultimately get the worker back to his job. An occupational therapist would help the worker re-learn how to dress himself, cook for himself, and cleanse himself.

The examples posted here are a very small list of the differences and similarities between OT and PT. The three largest similarities between them is that they have the same goal- to get patients healthy, happy, and live life to the fullest.

At Walker Physical Therapy and Pain Center, our mission is to inspire, educate and motivate clients by providing affordable treatment while promoting healing in an environment that fosters integrity and respect.

If you are experiencing pain, discomfort, or lack of mobility, call us at (714) 997-5518 to schedule 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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Two Ways to Keep Knee Pain in Check

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Dr. Grace Walker, physical and occupational therapist, shares that patients seen for knee injuries find dramatic results by a few life style changes. Research shows that knee injury patients who utilize physical therapy, along with these tips listed below, find greater, longer lasting relief.

stock-photo-81368917-runner-touching-painful-knee-athlete-runner-training-accident

  • Be conscious of your footwear

    • Women might love the look of those high-heels, and men the comfort of sandals, however these types of shoes are just as unsupportive as they look. One wrong step in heels or sandals could be disastrous, not only for the ankle, but the knee as well. The same misstep in ergonomic footwear, may be correctable and more forgiving on the knee. Women should also know that “the higher the heel, the more the knee will bend when the foot hits the floor. This put a lot of strain on the knee joint, especially for women who are overweight.”  (Christensen 1)
  • Maintain a healthy body weight

    • Overweight men are five times more likely (and women four times more likely) to experience knee osteoarthritis. Research shows that a “loss of at least 10% of body weight is associated with moderate to large clinical improvements in joint pain.(Asay 1)

To see the second part of this article, “Three areas of exercise to reduce knee pain”  featured on our blogger website, click the link.

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 hip, 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 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, CA92868

Phone: 714-997-5518

References:
Christensen. Ann Rheum Dis. 2007 Apr; 66(4): 433–439. PMCID: PMC1856062. Effect of weight reduction in obese patients diagnosed with knee osteoarthritis: a systematic review and meta‐analysis
Asay JL, Favre J, Titchenal MR, et al. Effects of high heel wear and increased weight on the knee during walking. Journal of Orthopaedic Research. 2014.
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PT and OT: The One Difference and 3 Similarities

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Have you ever wondered what the differences are between occupational and physical therapy? While many aspects of occupational and physical therapy do overlap, they are not exactly the same. Continue reading as Dr. Grace Walker, physical and occupational therapist and nutritionist, explains the differences and similarities of physical and occupational therapy.

Occupational therapy (OT) originally began as a method to treat the mentally ill. OT has transformed into a field that helps people live independently in many different ways. Today, occupational therapists work in many diverse settings, from prosthetic and adaptive aids to assisted living care. The key word to keep in mind when thinking of occupational therapy would be “independence”.

Physical therapy (PT), on the other hand, involves treating an actual impairment. Reasons you might see a physical therapist could be rehabilitation after an injury, strengthening to prevent injury, balance rehabilitation, and TMJ- just to name a few. The goal of physical therapy is to restore mobility, decrease pain and educate. This minimizes the need for expensive surgery or long-term reliance on medications. Physical therapists also teach patients how to prevent or manage their condition so they can secure long-term health benefits.

At times, occupational and physical therapists do work together. This type of program would involve the PT focusing on the impairment, while the OT helps the patient complete necessary tasks with the impairment. For instance, a worker injures his hand and is unable to work or care for himself. A physical therapists would help compose an exercise program, select and use adaptive equipment, regain mobility, and ultimately get the worker back to his job. An occupational therapist would help the worker re-learn how to dress himself, cook for himself, and cleanse himself.

The examples posted here are a very small list of the differences and similarities between OT and PT. The three largest similarities between them is that they have the same goal- to get patients healthy, happy, and live life to the fullest.

At Walker Physical Therapy and Pain Center, our mission is to inspire, educate and motivate clients by providing affordable treatment while promoting healing in an environment that fosters integrity and respect.

If you are experiencing pain, discomfort, or lack of mobility, call us at (714) 997-5518 to schedule 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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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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How Can Trigger Point Therapy Help Me?

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Dr. Grace Walker, a physical and occupational therapist and nutritionist, is the director of Walker Physical Therapy & Pain Center in Orange County, California. She holds doctoral degrees in both physical and occupational therapy from the Rocky Mountain University of Health Professions.

In her work as an occupational and a physical therapist, Dr. Grace Walker routinely uses pressure point release techniques (Trigger Point Therapy). Pressure point release techniques provide that gentle but firm pressure  on these points and can help to relieve pain and inflammation.

 A common cause of persistent and strange aches and pains that usually go under-diagnosed are pressure points , or muscle knots. Most of these trigger points (TrPs) are common and, on condition that you are educated on where each trigger point is, they can be massaged at home! These TrPs are the most useful and satisfying areas to apply pressure to muscle.

Even without symptoms, pressure point techniques on these muscles is still important since they usually harbor latent pressure points— points not obvious until they are pressed. These are also normally responsible for stiffness, vague discomfort, and aching.

For an appointment with an expert physical therapist call Walker Physical 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

www.walkerpt.com

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