At Home Remedies to Manage Plantar Fasciitis Pain

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Plantar Fasciitis

Plantar Fasciitis is a condition of the foot where the tendon that runs along the bottom of your foot, from the heel to your toes, is inflamed and causes pain. On top of common pain relief measures, such as a proper warm up before physical and activity and taking a pain relief medication, you can incorporate these 5 ways to manage your pain!

 

At Home Remedies

 

  1. Stretch your Achilles – By doing calf stretches you will loosen the tension on your heel and will take stress off your plantar fascia
  2. Stretch and massage your Plantar Fascia – This is more effective than stretching your Achilles alone. You can do toe stretches, use a towel to stretch the bottom of your foot, or flex your foot up and down. Massaging the bottom of your foot will also aid in pain relief.
  3. Wear over-the-counter shoe inserts – Putting the arch of your foot into a correct position will relieve stress on your plantar fascia. A recent study also showed that pre-made orthotics produce better results than custom-made orthotics. For runners, be sure to replace old athletic shoes every 400-500 miles of use.
  4. Ice – Roll the bottom of your food on a frozen water bottle for 5-10 minutes to control inflammation. You can do so three or four times a day or after activity.
  5. Rest – Rest is a must to allow your tissues to heal. For runners, reduce your miles or slow down. Ongoing activity with only make symptoms worst.

At Walker Physical Therapy and Pain Center, our expert physical therapists will develop specific exercise programs for our clients who suffer plantar fasciitis. Our personalized programs provide results in an affordable, fun, and healing environment.

Call Walker Physical Therapy and Pain Center for any questions or to schedule an appointment! (714)997-5518

1111 W. Town and Country Rd. Ste. 1

Orange, CA 92868           

www.walkerpt.com

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Avoid Text Neck

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How To Text Without Pain Part 2

Have you heard of the newest epidemic that you can see where ever you go? It’s called TEXT NECK! A British survey recently described how the recent smartphone explosion has left almost 1/4th of the population with pain in their neck, back, or shoulder. Do you know what they all have in common? Texting is their #1 way to stay connected!

Dr. Grace Walker, physical and occupational therapist and nutritionist, wants everyone to be aware how simply checking emails and the latest Facebook post can wear more and more on our bodies as time and technology advances!

Here are four more tips to avoid Text Neck:girl looking down at her phone

  1. Sit in an appropriate chair. You should be able to sit all the way back in your chair, with good back support, and have both feet flat on the floor.
  2. Sit with your head directly over your body. Avoid unconsciously leaning forward and putting strain on your neck and shoulders.
  3. Switch hands frequently and vary the fingers you use. Changing up what hand you use will give your body essential time to rest in between text messages.
  4. Frequently look away from the screen. By focusing on a distant object every 10 minutes will  help reduce eye fatigue.

Technology isn’t going to slow down and neither are we!  There will be more apps and faster gadgets, so its important to be conscious of how it affects your body. Don’t let an everyday action cause you pain everyday! 

Call Walker Physical Therapy and Pain Center to book a consultation if you already are experiencing pain similar to text neck! 

1111 W Town and Country Road Ste 1 

Orange, CA 92868

www.walkerpt.com 

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Fix My Back: 3 Ways to Attack the Back

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Fix My Back

Back pain IS one of the top complaints that doctors receive from their patients. Back pain can drive you crazy, especially if your job has you doing any heavy lifting or spending long hours at a desk (i.e.- pretty much everyone). The other thing that can drive you and your doctor crazy is that there is no easy fix! While pain medication can be an effective and temporary solution, they should be used with extreme caution.  Dr. Grace Walker, physical and occupational therapist and nutritionist, wants you to know three phases of how to treat your back pain!

So, what are the 3 phases?

The three phases are an important waysilhouette man with back pain to identify the cause of pain and decide the best course of action.

  1. Hot or Cold?

That depends, when did the pain begin? Is the pain chronic (over 72 hours), or acute (recent, less than 72 hours)? Typically acute pain responds best to cold packs, while chronic, or recurring pain, responds best to heat. Try a hot or cold pack depending on whether the injury is acute or chronic, but be sure to use the appropriate number of layers to prevent any burns. Yes- ice directly on the skin can cause a burn.

  1. Gentle Activity

It is best to resume normal activity if possible. Gentle range of motion (ROM) will increase circulation, which can help with pain. Try gentle stretches if you are able to without pain.

  1. Over-the-counter pain relievers

Be sure you understand the differences between popular over the counter medications such as Advil and Tylenol. Tylenol is an effective pain reliever, while others, like Ibuprofen or Advil, are non-steroidal anti-inflammatories. Understand which works best for your pain. If your pain stems from inflammation, an a reduction in pressure (inflammation) may be what you need to reduce your pain. As long as the doctor says it’s ok!

 

 

In the end, if your pain doesn’t seem to diminish, talk to your doctor about physical therapy! Walker Physical Therapy & Pain Center’s Be Free From Back Pain Program is an effective and affordable way to manage your symptoms. We treat the root cause of the pain! Our expert physical therapists use pressure point release, flex-n-move program, kinesiotaping, and ML830 laser to keep you pain free!

Walker Physical Therapy & Pain Center

1111 w. Town & Country Road Ste 1

Orange, CA 92868

www.walkerpt.com

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Going on a Cruise This Summer? Don’t Bring Motion Sickness Home With You!

Elderly Woman in White Head Hurts

It’s normal for you to feel as if you’re still at sea once you return home from a cruise. You continue to feel as if the floor is moving and your body is swaying, rocking, and bobbing as you try to sleep or stand in the shower. For most people your sea legs tend to ware off within a day or so. But there are people that suffer from the continual sensation of this sea-like motion for weeks or even longer. This disorder is called mal de debarquement syndrome.

Mal de Debarquement Syndrome

If you do find yourself not getting past the sea sickness, you should talk to your doctor. After taking all things into account they may refer you to an audiologist, an ear, nose and throat specialist, a neurologist, or a physical therapist that specializes in vestibular rehabilitation. Good for you, Dr. Grace Walker, physical and occupational therapist and nutritionist, has lead Walker Physical Therapy and Pain Center to be experts in vestibular rehabilitation for over 20 years!

Physical Therapy Can Help

Managing mal de debarquement with physical therapy can help to improve balance and reduce dizziness-related symptoms. After a few months on a vestibular program most people feel better and are no longer suffering from the motion sickness sensation. But what if you want to go on a cruise again? Yes, the sea sickness will come back!

A doctor may prescribe medication such as an anti-anxiety drug for a short period of time. But the best course of action to fight mal de debarquement is physical therapy.

At Walker Physical Therapy and Pain Center, our physical therapists have perfected our vestibular rehabilitation program! Our personalized programs help to shake our patient’s sea legs off. Don’t let this rare disorder hold you back from making memories!

 

Call us to schedule an appointment! (714)997-5518

1111 W Town and Country Road Ste 1

Orange, CA 92868

www.walkerpt.com

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3 Reasons to Stand Tall – Part 2

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sedentary

We hope you have been checking your posture throughout your day since our Part 1 post! Posture can affect your health in many ways! Dr. Grace Walker, physical and occupational therapist and nutritionist, wants you to know 3 ways that poor posture affects your health:

  1. Thoracic outlet syndrome – Poor forward head posture and slouched shoulders restrict nerves and blood flow in the lower neck and upper chest that limits the blood supply to your arms. Patients with thoracic outlet syndrome experience mild tingling and or numbness in the arms, causing pain and bad circulation.
  2. StressPosture can affect you mentally too! The pain you experience due to poor posture can translate into mental stress, decreased motivation, and overall mood.
  3. ArthritisIn the long run, poor posture can be extremely detrimental to your joint health and be a contributing factor to developing arthritis. Small changes in posture can help to prevent long term problems in the future.

Correcting your posture throughout your day is key! At Walker Physical Therapy and Pain Center, our expert physical therapists are experienced with working with patients who suffer from the symptoms of bad posture. By correcting your posture, you can help to correct your overall health. Our caring, compassionate, and empowering therapists are here to teach you simple stretches, exercises and modifications to make correct posture second nature.

Call to schedule an appointment! (714)997-5518

1111 W Town and Country Road Ste 1

Orange, CA 92868

www.walkerpt.com

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Zap Your Pain Away with Our Laser!

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From TMJ to Carpal Tunnel Syndrome, and from shoulder strains to knee injuries, muscle and joint pain can seem like an unsolvable and despairing burden. Thankfully, Dr. Grace Walker, physical and occupational therapist and nutritionist, and her expert physical therapists at Walker Physical Therapy and Pain Center have discovered the miraculous ML830 Cold Laser for these and many other troublesome conditions.

 

Dr. Chadwick Smith, professor of Orthopedics at USC says, “the ML830 Cold Laser has clearly proven its clinical value treating Carpal Tunnel Syndrome, and had become the industry standard”. But how can a laser be so effective?

The ML830 Laser…

  • Reduces pain sometimes after one treatment. Most conditions take between 2-9 treatments to completely alleviate symptoms. Chronic conditions may require more treatment.
  • Reduces inflammation By following instructions from your therapist, you can prevent further injury and prevent pain.
  • Increase tissue healing by sending photons (light) into injured tissues without being absorbed by skin, fat, or blood.
  • Increases tissue cell repair and strengthens the tissue.

 

At Walker Physical Therapy and Pain Center, our knowledgeable and caring staff uses the laser for many of our patient’s injuries and painful conditions.

 

Call us today to schedule one free treatment with the ML830 Laser! (714)997-5518

1111 W Town and Country Ste 1

Orange, CA 92868

www.walkerpt.com

 

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Running with back pain? Focus on your CORE!

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Americans who are recreational runners and distance walkers are susceptible to low back pain. According to the Journal of Southern Orthopedic Association, 14 percent of American runners suffer from back pain. A recent study by Ohio State University proved a correlation between deep core muscle weakness and low back pain in runners. The study had adults go through a simulation that showed weakened deep core muscles, especially the deep erector spinae, which seems to be most responsible for controlling running kinematics.

Research concludes that the best way to reduce the likelihood of low back pain in runners is to focus their training, strengthening, and stabilizing on their core muscles. Dr. Grace Walker, physical and occupational therapist and nutritionist, wants you to know that physical therapy can properly address these running impairments. Our expert physical therapists can develop a plan of care to improve function, decrease pain, regain mobility and improve your quality of life. At Walker Physical Therapy and Pain Center, our therapists will evaluate your symptoms and create the best plan of recovery for you!

Call Walker Physical Therapy and Pain Center for any questions or to schedule an appointment! (714)997-5518

1111 W Town and Country Road Ste. 1

Orange, CA 92868

www.walkerpt.com

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Slip and Falls Happen Ever 11 Seconds- These 3 Tips Might Help!

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Dr. Grace Walker, physical and occupational therapist and nutritionistsees countless slip and fall injuries every year. They are more common than you’d expect!  ¼ of Americans over the age of 65 fall each year. Every 11 seconds, an older adult is treated in the emergency room for a fall. It is not just older populations that need to be careful- falls can happen to anyone.

“All too often, people take their footing for granted. It’s typical for someone to walk around at full speed without ever looking down at the ground. This may be fine when there are no obstacles and the ground is made of something that gives good traction, but it can result in tripping or slipping if there’s something unexpected in the way or the ground has become icy,” says Dr. Samantha Stuart, D.C. from Portland, Oregon.

We’re sure you don’t need too much convincing on the topic of how detrimental falls can be. Are you curious how you and your loved ones might be able to avoid becoming one of these statistics? Here are 3 tips to keep in mind.

  1. Slip and fall accidents often happen in icy, wet, oily or slick conditions. Sidewalks, which are normally safe, become slippery and dangerous. Painted crosswalks on the road become very slippery when they are damp. Even in better weather conditions, some dirt on the ground could have you flailing like a mad-man to keep your balance!
  2. Remember to look down while you are walking. Many accidents stem from tripping over objects, or slipping on wet surfaces. Practice quick intervention by quickly cleaning any water spilled in the home, or clearing your path of objects left by you or your children.
  3. If you are have fallen once or more, speak with your doctor. There may be a reason you have fallen that you are not aware of. The issue might even be correctable, such as balance or an unusual gait or walking pattern.

If you have fallen, or feel you are risk for falling, call Walker Physical Therapy & Pain Center to start your personalized plan of care for vestibular rehabilitation with an expert physical therapist!

Walker Physical Therapy and Pain Center

714-997-5518

1111 W. Town & Country Rd. Ste. 1

Orange, CA 92868

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5 Things Most People Don’t Know About Hip Pain

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People with an active or athletic lifestyle know that minor muscle aches and pains are inevitable. Typically with rest, ice and a massage, our aches and pains normally resolve themselves. But what if the achy conditions don’t clear up right away? Hip pain is common among active individuals and it’s important to understand what your body is trying to tell you. Dr. Grace Walker, physical and occupational therapist and nutritionist, wants you to know 5 things that most people aren’t aware of.

  1. Backs, hips, and knees have a tricky way to mimic each other when it comes to pain. You may feel as if the problem is your hip but it can actually be your back. Seeing a medical professional is the best way to figure out where the pain is really stemming from!
  2. Hip pain can feel more intense because of bursitis, tendonitis and arthritis. These problems are typically treated with non-operative measures such as medication, anti-inflammation injections, and physical therapy.
  3. One of the most common reasons for hip pain is osteoarthritis. Patients with arthritis often have a parent, sibling, aunt or uncle with arthritis also.
  4. Groin pain can sometimes be mistaken as a problem at the hip joint. Normally when a suspected groin muscle pull doesn’t seem to improve, it’s osteoarthritis. Osteoarthritis pain typically ranges from time to time, so patients tend to have good and bad days.
  5. Hip arthritis treatment is improving! There is a new minimally invasive hip replacement procedure called the “anterior approach”. It is important to see an orthopedic specialist to talk about the best treatment options for your symptoms.

 

Seeing a medical professional is the best way to receive an accurate diagnosis and appropriate treatment. While hip pain can be limiting, its often easily treated once accurately diagnosed.

 

Call Walker Physical Therapy and Pain Center for any questions or to schedule an appointment! (714)997-5518

 

1111 W Town and Country Rd Ste. 1

Orange, CA 92868

www.walkerpt.com

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Trying to Get Over a Cold? Know When to Fight It With Exercise!

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A strong immune system is the key to avoid getting sick and to get over a cold. Research has proven that regular exercise will help to build your immune system! By doing physical activity at a moderate intensity for 30 minutes about 3-4 times a week you will increase your body’s production of T-cells. These important cells are your body’s natural defense against infections and bacteria. By building your immune system, you will stay healthy more often and you can continue your exercise regime. But do you know when you’re too sick to work out? Dr. Grace Walker, physical and occupational therapist and nutritionist, wants you to know how to determine if it’s okay or not to exercise.

She uses the “above the neck- below the neck rule”; if your signs and symptoms are above the neck (stuffy nose, sore throat, ear ache) – you are okay to exercise. If your signs and symptoms are below the neck (vomiting, diarrhea, fever/chills, coughing/chest congestion) – take the day off from exercise.

It’s also important to always keep a few things in mind! You should always avoid physical activity anytime your body temperature rises above 101°. You should also avoid the gym if you are within the first 1-3 days of your cold. Although exercise it’s important, it’s best to do yourself and others a favor and know when to stay home to avoid spreading your germs. If all else fails, there is always at home exercises that you can do to burn some calories!

Call Walker Physical Therapy and Pain Center for any questions or to schedule an appointment! (714)997-5518

 

1111 W Town and Country Ste 1

Orange, CA 92868

www.walkerpt.com

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