At Home Remedies to Manage Plantar Fasciitis Pain

Facebooktwittergoogle_plusredditpinterestlinkedinmailby feather

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

Facebooktwittergoogle_pluspinterestrssby feather

Avoid Text Neck

Facebooktwittergoogle_plusredditpinterestlinkedinmailby feather

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 

Facebooktwittergoogle_pluspinterestrssby feather

How to Text Without Pain

Facebooktwittergoogle_plusredditpinterestlinkedinmailby feather

Text Without Pain Today! Part 1Senior adult woman touching her phone's screen

In today’s day in age, people can’t go a few minutes without checking their cell phone for a new text or the latest email. Whether its texting, scrolling through Facebook, or playing your favorite game app its important to understand how these everyday activities can cause you pain. Hand injuries like carpal tunnel syndrome, tendonitis, and other ailments are common for people who use a handheld device often. The amount of prolonged grips, repetitive motion on small buttons, and awkward wrist movements add up over time and wear on your body.

Dr. Grace Walker, physical and occupational therapist and nutritionist, understands that most of her patients use handheld electronics for hours on end throughout their day and she wants to ensure they know how to stay pain free!  Technology is getting more advanced and the amount of features a cell phone can provide creates a bad cycle of heavy, extended device usage. As time goes on, more of the population could suffer from hand pain due to these advancements!

Tips to Remember!

  • If people have pain while using handheld electronics, they should stop. Pain is one of the ways the body lets people know they are overextending a particular muscle group.
  • Use a neutral grip when holding the device. A neutral grip is when the wrist is straight. It will allow for more ability for the wrist to move.
  • Take a break every few minutes or switch to another activity. Overuse of repetitive motions cans cause tendonitis of the elbow or lead to carpal tunnel syndrome.
  • If possible, people should place pillows in their laps and rest arms on pillows or use a device that is supported on a desk or tabletop. This will allow people to keep their head in an upright position and decrease neck strain. Using a pillow or desk also helps support the arms so they don’t have to be help up in the air.

 

Technology isn’t going to stop advancing, and neither are we! At Walker Physical Therapy and Pain Center our Hand Therapy program has helped patients for over 20 years! Don’t forget to stay tuned for more tips in our next post! 

Call today to book a free consultation (714)997-5518

1111 W Town and Country Road Ste 1

Orange, CA 92868

www.walkerpt.com

Facebooktwittergoogle_pluspinterestrssby feather

Fix My Back: 3 Ways to Attack the Back

Facebooktwittergoogle_plusredditpinterestlinkedinmailby feather

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

Facebooktwittergoogle_pluspinterestrssby feather

3 Reasons to Stand Tall – Part 1

Facebooktwittergoogle_plusredditpinterestlinkedinmailby feather

Whether it’s a long work day at the computer or you are sitting at your child’s baseball game, most of us aren’t consciously checking our posture. But we should! Posture can affect your health in ways you probably aren’t aware of. Dr. Grace Walker, physical and occupational therapist and nutritionist, wants you to know 3 ways that poor posture affects your health:

  1. Headaches – Many things can trigger a headache and posture is definitely one of them! Although there are many types of headaches, cervicogenic headaches are due to poor posture. These headaches start in the base of the neck and pain radiates upward. People who work on a computer should be aware of cervicogenic headaches when it comes to placing your monitor in the right position for yourself.
  2. FatiguePoor posture can make you feel more tired throughout your way. When practicing poor posture, your body must work harder to maintain the body upright requiring more energy and leaving a patient tired.
  3. Hip, Knee, or Ankle PainYes, posture can affect your lower body too! Because the joints, muscles, and nerves of the upper extremities and lower extremities are interconnected, your spine and posture does affect your lower body. Altered posture and muscle imbalances puts strain on your hips, knees, and even feet.

Being aware of your posture, and trying to correct your posture, is important every day! Simple stretches, exercises, and making few modifications in the work place can greatly improve your posture and overall health. At Walker Physical Therapy and Pain Center, our physical therapists are experts in pain relief and can teach you how to correct your posture. Stay tuned for our second post on how poor posture can affect your health coming later this week!

 

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

1111 W Town and Country Road Ste 1

Orange, CA 92868

www.walkerpt.com

Facebooktwittergoogle_pluspinterestrssby feather

Neil Diamond Diagnosed with Parkinson’s Disease

Facebooktwittergoogle_plusredditpinterestlinkedinmailby feather

On Monday, January 22nd 2018, Neil Diamond announced that he will no longer be touring. Diamond has been forced to retire due to his recent diagnosis of Parkinson’s disease. Recently turned 77, yesterday on January 24, Diamond known for his famous song “Sweet Caroline” says he plans to continue to write and record despite his inability to tour. Dr. Grace Walker, physical and occupational therapist and nutritionist, wants to share with you a little information on Parkinson’s and why Diamond can no longer continue to tour.

What is Parkinson’s disease?

According to the Ceadars-Sinai Health Library, Parkinson’s is a “…degenerative disease caused by the loss of dopamine-producing brain cells.” This causes the body to lose control of motor functions.

Symptoms include:

Tremors of arms, jaw, legs or face

– Slurred speech or lack of facial expressions

– Stiffness or ridged muscles

– Impaired balance and coordination

Parkinson’s has no known cause but it is suspected that in some cases, genetics can be involved as well as exposure to environmental hazards like heavy metals, pesticides and other harmful chemicals. Parkinsons is a chronic disease that gets worse over time and unfortunately there is no known cure but there are steps you can take to slow down the process and reduce symptoms. Medications that mimic the effects of dopamine can be administered in conjunction with exercise and physical therapy.

Why physical therapy?

Working with a physical therapist can teach you how to increase mobility, strength and balance as well as guide you through the changes happening in your body. This will allow people to be more independent in their own lives. It is important to consult a physician or neurologist to gain a referral to an expert physical therapist, to ensure you have a specific program designed to your needs.

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 for any questions or concerns.

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

Orange, CA 92868

Phone: (714) 997-5518

www.walkerpt.com

Facebooktwittergoogle_pluspinterestrssby feather

How to Prevent Hamstring Strains

Facebooktwittergoogle_plusredditpinterestlinkedinmailby feather

Dr. Grace Walker, physical and occupational therapist and nutritionist, knows living in the modern world of television, cars and just technology overall, most people spend a good amount of time sitting on their butt! This habit of constantly sitting causes our glutes and hamstrings to become weak and inactive. Even if you are an active person, it is easy to gain imbalances in our muscle groups especially when in come to our quads and hamstrings. Your quadriceps or “quads” are made up of four major muscles located on the front of your thigh which are responsible for hip flexion and knee extension. Your hamstrings are made up of three major muscles on the back of your thigh and are responsible for knee flexion and hip extension.

Most strains are seen in high speed sports like soccer, track, rugby, etc. Even the most trained athletes can have muscular imbalances, though they may feel like their legs are properly trained. If you do have an imbalance with your hamstrings and quads, only a consistent and specific strength-training routine that focuses on the isolation of the hamstrings and glutes can reduce quad dominance. Just a 20% difference in strength between your quads and hamstrings leaves you being 4 times more prone to becoming injured.

Simple Hamstring focused exercises include:

– Bridges ( with or without weight or single leg)

– Romanian Deadlifts

– Swiss ball hamstring curls

At Walker Physical Therapy and Pain Center we have EXPERT physical therapists who can help you identify any imbalances you may have and how to properly train your body! We provide personalized programs for each patient to provide results that are tailored to your needs 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

Facebooktwittergoogle_pluspinterestrssby feather

Be Free from Your TMJ and Jaw Pain

Facebooktwittergoogle_plusredditpinterestlinkedinmailby feather

Dr. Grace Walker, physical & occupational therapist and nutritionist says: “We are physical therapy experts in providing effective TMJ & Jaw pain relief.”

Here is what you should and shouldn’t do if you have jaw pain:

  • DO use hot pack or ice pack before bed
  • DO use chin under fist when yawning or coughing
  • DO use correct posture
  • DON’T chew gum, ice, or tough, crunchy foods like steak
  • DON’T rest your chin/cheek in the palm of your hand when sitting or lying on one side
  • DON’T eat, read, or watch TV in bed
  • DON’T clench your teeth when tense, jogging, or sleeping etc.
  • DON’T lick your teeth with your tongue, bite your nails or lips, lick your lips, or bite or suck your cheeks
  • DON’T talk or sing for prolonged periods of time

Our Be Free from TMJ & Jaw Pain Program uses non-painful treatments and the latest technology of cold laser therapy to get you chewing your food and yawning again without fear of horrible pain. We work closely with your healthcare provider to solve the source of the problem instead of merely treating the symptoms.

Call Walker Physical Therapy & Pain Center to schedule an appointment with an EXPERT physical therapist to get advanced treatments and strategies to maintain results and pain relief.

714-997-5518

1111 W. Town & Country Rd. Ste. 1

Orange, CA 92868

www.walkerpt.com

Facebooktwittergoogle_pluspinterestrssby feather

3 Shoulder Exercises to Reduce Pain

Facebooktwittergoogle_plusredditpinterestlinkedinmailby feather

shoulder pain

Have you noticed your shoulders achecrunch, or flat out prohibit you from doing normal daily activities? Has dressing yourself, opening doors, or lifting objects become problematic? If so, read on! Dr. Grace Walker, physical and occupational therapist and nutritionist, will help you understand why shoulder pain can occur, and what you can do. Your shoulders are one of the most intricate parts of your body. For that reason, they can be one of the easiest areas to injure. Some of the smallest muscles in the shoulder are actually the most important. For instance, the rotator cuff includes four small muscles that are vital to its movement in each direction. If these muscles become weak or injured, the humerus bone can actually make contact with the socket of the shoulder blade.

What can I do about my hurting shoulders?

  1. Postural exercises to align shoulders– Shoulder pain and injury is commonly a result of poor posture. Extended periods of poor posture at work, home, and even while driving can change the mechanics of the joint movement.
  2. Rotator cuff strengthening– Strong rotator cuffs will help your shoulders get through your daily activities with less pain. Less pain leads to less opportunity for an inflammatory response to occur. One simple exercise that can be done at home is as follows: Begin by lying down on your side with your top arm point straight to the ceiling. Next, swing your arm down 90 degrees so that your hand is flat on your hip. Repeat this 10-15 times a day, twice a day. This exercise is meant to build rotator cuff strength simple by using gravity as resistance. If you have difficulty completing this exercise without pain, please speak with one of our therapist.
  3. Build scapular stability- The scapula, or shoulder blades, are a crucial part of your shoulder complex. They are composed of many different small muscles used to guide your shoulder through its entire range of motion; pulling, pushing, and reaching. An exercise you can do at home to improve scapular stability is done standing against a wall and gently trying to pinch your shoulder blades together while keeping your arms relaxed. Do this for 10-15 repetitions, holding for five seconds each time. This can also be done twice each day.

By working these 3 simple actions into your daily routine, you can be on your way to reducing or overcoming shoulder painAt Walker Physical Therapy and Pain Center, we have trained therapist to help design physical therapy programs to increase shoulder strength. We come up with 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

www.walkerpt.com

Facebooktwittergoogle_pluspinterestrssby feather

The 3 Grades of Ankle Sprains

Facebooktwittergoogle_plusredditpinterestlinkedinmailby feather

Dr. Grace Walker, occupational and physical therapist and nutritionist, wants to inform you on the three different grades or severities of ankle sprains. Spraining your ankle can be really scary and at first you may be unsure of how badly you’ve damaged the ligaments in your ankle.

The three grades of ankle sprains are:

– Grade 1: A light or mild sprain consists of a slight overstretching of the ligaments that may result in micro-tears. This type of sprain results in mild swelling and discomfort or soreness.

– Grade 2: This moderate sprain will have your ankle swollen and bruised with tenderness to the touch. At this level partial but not full tears of your ligaments have occurred.

– Grade 3: This severe injury occurs when the ligament(s) have completely torn and result in severe swelling, bruising and tenderness. Surgery may be required.

The best immediate care for ankle sprains is to follow the RICE protocol:

Rest, Ice, Compress, and Elevate

Icing should be done no more than 15-20 minutes at a time 3-4 times a day. Ankle should then be wrapped in an ace wrap (not too tight) for compression and then elevated above your heart to reduce swelling. If the sprain worse than a slight injury and is swollen and painful when walking, an xray may need to be taken to ensure that no bones have been fractured.

To regain full range of motion and function back in your ankle as quickly as possible physical therapy is highly recommended and sometimes necessary to return to daily living.

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 come up with personalized programs for each patient to provide results that are tailored to your needs 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

Facebooktwittergoogle_pluspinterestrssby feather