National Physical Therapy Month #ChoosePT

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Dr. Grace Walker, physical and occupational therapist and nutritionist, wants to warn the public about the dangers of the over prescription of pain killers. Pain killers can be amazing for short term pain relief but when used by patients with chronic pain for long periods of time, addiction is seen by those who don’t think they have any other options. The medical community is trying to begin the switch from pain-killers to more long-term management solutions like physical therapy. October happens to be National Physical Therapy Month and the American Physical Therapy Association (APTA) started the hashtag, #ChoosePT. #ChoosePT is an opioid awareness campaign and encourages consumers to follow the Centers for Disease Control and Prevention (CDC) to pick safer alternatives like physical therapy. Help fight this epidemic by spreading awareness so we may move ahead of the ongoing opioid addiction.

At Walker Physical Therapy and Pain Center, we develop specific exercise and stretching programs for specific patients, along with a variety of specialized treatments to reduce pain and regain range of motion and strength. We look at the “root cause” when treating patients to provide insight as to why the patient is experiencing pain, instead of just a quick fix!

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, CA 92868

Phone: 714-997-5518

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Work Out Your Way to Reducing the Onset of Alzheimer’s

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You may already be asking yourself- What does Dementia and Physical Therapy have to do with each other? More than you might know! Dr. Grace Walkerphysical and occupational therapist and nutritionist, has reviewed two new studies that you might want to know about.

Elder woman exercising outdoors with free-weights and smiling

  • What is Dementia, and how does Alzheimer’s disease differ?

This is one of the most common questions which can be answered quite simply. Dementia is an umbrella term for symptoms such as impaired memory or thinking. It is commonly associated with the cognitive decline of aging. Many conditions cause dementia such as Alzheimer’s, Parkinson’s and Huntington’s.

Alzheimer’s disease, as of now, has no cure. It is caused by abnormal protein deposits in the brain which form plaques and tangles in the brain. Connections between the neurons (communication cells) in the brain are lost and begin to die. The lack of communication between cells in the brain causes the symptoms of dementia.

Brenda Vrkljan, associate professor of occupational therapy at McMaster University in Hamilton, has found the “clock-drawing test” to be a useful screening tool to measure cognitive impairment in patients with signs of dementia. It has been proven so useful that Ontario adopted this test for its senior drivers. Poor scores do not result in the license being revoked, however, they do signal the need for a closer look at the drivers physical and cognitive condition.

Vrkljan warns against family members administering this test at home as “there is a standardized approach to how you score it.” So don’t try to make your grandfather try to draw a clock after you’ve read this- he might not be too excited about you testing his clock-drawing abilities, anyhow.

  • Prevention and regulation of symptoms is possible.

Recent studies have shown that exercise programs can help reduce the onset of Alzheimer’s disease and regulate symptoms of dementia. This is done a few different ways.

  1. Slow mental decline– exercise has been shown to slow brain atrophy (degeneration), especially in the hippocampus, which can influence memory and spatial navigation.
  2. Reduce the risk of falls– changes in judgement and spatial control contribute to tendency to fall. Exercises improve balance and reduce the fear of falling.
  3. Improve physical function– mobility, balance, coordination, and strength.
  4. Improve sleep– sleep disorders are common in dementia patients. Exercise can help one fall into a normal sleep pattern.

At Walker Physical Therapy and Pain Center, our staff of trained physical therapists are here to help you and your loved ones design and carry out supervised exercise programs. We come up with personalized programs for each patient to provide results in an affordable, fun, 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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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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More Than Just Your Feet: 5 Things High Heels are Hurting

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It was Cinderella that said “one shoe can change your life”, but we don’t think wearing only one shoe would help your posture much, either. Dr. Grace Walker, physical and occupational therapist and nutritionist, can agree that the right shoe can change your life.

High heels have been one of the biggest trends in women’s fashion. For good reason to; we can’t deny what a beautiful pair of shoes can do! To anyone who has worn a pair of high heels and experienced the discomfort, it’s probably not much of a surprise how hard they can be on your body. They affect the lower extremities (feet, ankles and legs), and also a few other areas that might surprise you.

  • Ankles Injuries: First, let’s review what might be the most obvious. High heels are more prone to accidents. It’s hard to deny that when you’re walking on miniature stilts all day. The lack of surface area and balance in high heels make accidents more likely. A sprained ankle might be tangible, but did you know that knee and hip injuries are also possible? Since heels have very little support, recovering from a minor trip becomes a much more difficult task.
  • Deformities: The pointy shoe is cute and in style, but  you can’t say it’s comfortable. Shoes with a pointed toe cause issues such as hammer toe and bunions.
  • Heel Pressure: A three-inch heel raises pressure on the heel 75%. A one-inch heel raises heel pressure 22%. If you’re going to remain loyal to the oh-so-trendy heel, consider a pair that aren’t too high.
  • Muscle Shortening: Walking in high heels simulates walking up a hill. This causes an increased load on the calf and Achilles. Prolonged use causes the calf muscle to shorten and tighten to compensate. The result is increased stress along the plantar surface of the foot which can cause conditions such as plantar fasciitis.
  • Terrible Posture: While your posture might feel sexy and confident in those high heels, it’s probably too much. Normally the spine is an s-curve. This design is meant to act like a shock absorber. High heels drastically alter the curve in your back. The results in the chest being pushed out too far, the lower back being pushed forward (causing misalignment in the spine), and excess pressure on the knees.

If your body is starting to feel the effects of those heels, it might be time to give yourself a break! If you are committed to the heel-life, consider less height and work a calf stretch into you daily routine.

At Walker Physical Therapy and Pain Center, we specialize in injuries from head to toe including balance and jaw pain. For a consultation from one of our 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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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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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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Balance Testing at Home in 30 Seconds

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Did you know that one in four adults are at risk of becoming injured through a fall? Every 20 minutes, an older adult dies from a fall. Dr. Grace Walker, physical and occupational therapist and nutritionist, wants to inform you that there is a simple test to gauge your balance at home!

The Centers for Disease Control and Prevention (CDC) recommends the 30-second Chair Stand Test. The test is a quick way to identify any leg strength and endurance deficiencies that could contribute to poor balance.

 

How the Test is Done

The CDC recommends a chair with a straight back and height of at least 17 inches. It is recommended that you conduct the test under the supervision of someone who can help you if need be. If you have a history of falling, do not try this test without first speaking to your doctor.

Sit in the chair with arms folded across the shoulders. Next, stand up and sit down as many times as you can in 30 seconds. Keep your feet flat and your back straight during the test.

 

Interpreting Results

Adults between 70 and 74 years old should be able to complete 10 sit-stand cycles for women and 12 for men. For a more detailed view of target results, see the link here.

 

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 balance rehabilitation with an expert physical therapist!

 

Walker Physical Therapy and Pain Center

1111 W. Town & Country Rd. Ste. 1

Orange, CA 92868

(714) 997-5518

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Dr. Grace Walker with 3 Tips to Avoid Slip and Fall Injuries

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Dr. Grace Walker, physical and occupational therapist and nutritionist, sees 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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