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


Facebooktwittergoogle_pluspinterestrssby feather

Runners with Knee Pain? It could be IT Band Syndrome!

Facebooktwittergoogle_plusredditpinterestlinkedinmailby feather

Are you suffering from an annoying pain on the outside of your knee? This is a common symptom that runners, cyclists, or any similar activity suffer from! Although some believe that IT Band Syndrome is felt as a pain running up and down the side of your thigh, it isn’t. Your IT Band (Iliotibial band) is a thick sheet of connective tissue that attaches the muscles of your leg to your hip and to the side of your knee. The pain you are feeling is coming directly from the friction between your IT band and the bone of your knee. This pain only increases as your muscles and IT band become more tense.

Couple Running

For most runners, the repetition of bending and straightening your knee while your IT band is tense causes the annoying pain you are suffering from. The key isn’t to limit or stop the movement of bending and straightening your leg, but it’s about the tension of your IT band! Dr. Grace Walker, physical and occupational therapist and nutritionist, wants you to know 3 exercises that can help ease your pain:


  1. Resisted side steps – Place a resistance band around your feet and knees. With a slight bend in your knees (similar to a squat position) step laterally to your right and then to your left until you are fatigued.
  2. “Fire-hydrants” –  Position yourself in a “table-top position” where your hands are placed on the ground and your two knees are placed on the ground. Extend your knee out to the side while maintaining a L-shape with your knee. Alternate legs until fatigued.
  3. IT Band stretch – With your hands on your hips, cross your left foot over your right. Then extend your hip towards the left side (laterally) until you feel a stretch. Then alternate legs and cross your right foot over your left foot, and extend your hip towards the right side until you feel a stretch.


At Walker Physical Therapy and Pain Center, our expert physical therapists will create a personalized plan of exercises such as these! By combining these exercises with manual therapy and KT taping, you will be back to running miles and miles again!

Call Walker Therapy and Pain Center to schedule an appointment! (714)997-5518

1111 W Town and Country Road Ste 1

Orange, CA 92868


Facebooktwittergoogle_pluspinterestrssby feather

3 Ways to Ease Knee Pain

Facebooktwittergoogle_plusredditpinterestlinkedinmailby feather


Knee pain is generally caused from the over-use or under-use of the knee joint and muscles. Being active is helpful for joint lubrication and maintains muscle strength to keep the patella aligned. Jumping or landing from a height repetitively, standing on hard surfaces, or doing increased kneeling or standing which your knees lockedare common ways to cause inflammation. Once pain is caused, it’s important to decrease the stress you put on the knee and ensure not to hyperextend (over-straighten the knee) or bend the joint to aggravate the knee anymore. Dr. Grace Walker, physical and occupational therapist and nutritionist, wants you to remember these things when it comes to knee pain!

1. Maintain good posture which your knees are relaxed and you are transferring your weight more onto your heels than your toes. When standing for a long period of time, wiggle your knees front and back from time to time to ensure they are always relaxed and you don’t lock out your knees.

2. Keep your glutes strong! By standing and sitting from a chair without the support of your arms, you will maintain strength in your hips and butt with this everyday.

3. If you are in need of a total knee replacement, physical therapy prior to surgery can assist in gaining range of motion and decreasing swelling during your recovery. By doing these exercises before surgery, you are also strengthening your healthy knee that will be assisting you more often after your surgery.


Physical therapy can help ease knee pain and improve mobility! At Walker Physical Therapy and Pain Center, our expert physical therapists will develop specific exercise programs to ease your knee symptoms! Our personalized programs provide results in an affordable, fun and healing environment before and after your surgery.


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


Facebooktwittergoogle_pluspinterestrssby feather

4 Ways You’re Making Your Knee Pain Worse

Facebooktwittergoogle_plusredditpinterestlinkedinmailby feather


Do you ever ask yourself, “Am I doing the right things to reduce my knee pain?” or, “Are the things I’m doing making my knee pain worse?” Dr. Grace Walker, physical and occupational therapist, has worked with countless patients who suffer from knee pain. Everyone who has dealt with knee pain is aware how much it slows life down.

Senior man suffering for osteoarthritis of the knee


Before you go on diagnosing yourself (we’ve all done it), it is important to see a doctor or physical therapist to give you a correct diagnosis. Without one, you could be doing more bad, than good.

Read through this list and ask yourself, again, whether you are taking the right steps to reducing your knee pain.



  1. Running on hard surfaces

If you were running multiple miles on the regular, and have been diagnosed with osteoarthritis or another cause of knee pain, it might be time to adjust your fitness regimen.  The impact caused by running, especially on hard surfaces, is very hard on your knees. If you are committed to running, and find your knee pain is becoming unbearable, consider running on a softer surface. Many schools have padded running surfaces on their tracks.


  1. Taking it too easy

Rest is a crucial part of recovering from a knee injury. However, if your doctor clears you for exercise, it might mean it’s actually time to start.

Start with low impact exercises, such as swimming or cycling. Activities such as tai-chi or yoga help increase flexibility. For inflammatory conditions such as rheumatoid arthritis, stiffness improves with activity. For those with RA, it is important to find the threshold of rest and movement. A physical therapist can help you design a strengthening program to build and maintain the muscles that support your knees, too.


  1. Every pound counts

If you are overweight, there are plenty of reasons to try and change that. Knee pain is one of them. It’s pretty straight forward– less weight equals less joint damage equals less pain.

If you are overweight, you are at a higher risk of developing osteoarthritis and other conditions.  However, losing weight can slow the progression of arthritis one you have it.


  1. Get the right gear

We’ve discussed it before- your flip-flops, Uggs, and flat-soled Vans are not the best footwear to take walking or exercising.  Shoes with support, such as athletic shoes, will be more accommodating.

The same goes for that drug-store knee brace. Relying on generic braces may be putting a bandage on a major wound. If you have recurring pain, talk to your doctor about getting fitted for a proper, load-bearing brace.


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 hips,  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 us at (714) 997-5518 if you would like to discuss out program in detail.


Facebooktwittergoogle_pluspinterestrssby feather

5 Things Your PT Wants You to Know About Knee Pain

Facebooktwittergoogle_plusredditpinterestlinkedinmailby feather

Grace Walker, Physical and Occupational Therapist and Nutritionist wants you to know these 5 things about knee pain shared by Cheryl Lock, The Denver Magazine.

August 27 2015, 10:00 AM

An estimated 100 million Americans suffer from chronic pain, 15.1% of those consist of knee pain, according to the American Academy of Pain Management. Even if you have never suffered from knee pain, these 5 things are helpful for you to know.

  1. The problem may NOT be your knee.

It is possible that what starts out as a weakness in your hip muscles might cause you to walk “funny”, or induce tightness from your hip, which manifests itself at the knee joint. “The problem may not be at your knee, but that’s where you’re feeling the pain, because that’s where the issue is coming to a head.” Dr. Josh Hardy, PT, DPT says.

  1. Knee exercises might make it worse.

If you attempt to ease the problem yourself with certain exercises or stretches, it may actually end up making the problem worse. Core strengthening or hip stabilizing and strengthening are usually more adequate. This is where a physical therapist or doctor can help personalize the exercises to “work for you, not against you”.

  1. Some knee pain can be avoided with a little training.

Sometimes, the best treatment is to simply slow down. The knee is especially susceptible to what therapists call “weekend warrior injuries”— such as going for a 4 mile hike after months without physical activity.

Dr. Hardy says that “People should ease into exercise if they’ve been out of the game for a while. If you try to do a big run or hike without the flexibility or strength to back it up, the next thing you know your knee is irritated, and you have to play catch up even more.”

Diagnostic testing can help you figure out your level of fitness. Furthermore, Dr. Hardy states that “It doesn’t hurt to have someone take a look at your functional movement and strength to find out if you’re at-risk before going out and hurting yourself.”

  1.  Avoid quick fixes.

It’s frustrating to have to take time off from doing an activity you love and attempting to work through the pain. But coming up with a quick fix instead of taking the proper time to heal will most likely set you back even more. Your physical therapist or doctor will set you up to a gradual progression to help ease you back into your activities so there isn’t more damage done.

  1. The answer isn’t always surgery.

For the most part, non-traumatic injuries can be treated without invasive interventions, but even some more serious injuries can be treated with therapy first (depending on the patient) to try to avoid surgery. “For people who aren’t elite athletes, some can rehabilitate their muscles in such a way—with direction—that they don’t even need their ACL,” said Dr. Hardy. “If you can get functional strength back in your hamstrings, they can do the same job.”

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


Facebooktwittergoogle_pluspinterestrssby feather

ACL Injury Getting you Down?

Facebooktwittergoogle_plusredditpinterestlinkedinmailby feather

Twist and Shout: Suffering From An ACL Injury?

If you’re a sports fan, you’ve probably heard of ACL injuries but do you know how they are treated? According to Grace Walker PT, DPT, OTD, an ACL injury is a tear in the Anterior Cruciate Ligament (ACL), which is a ligament inside the knee that connects your upper leg and lower leg. It helps keep the knee stable. ACL injuries can range from minor injuries to complete tears, which can cause severe pain and immobility.

What causes ACL injuries?Knee_diagram_svg

ACL injuries are common in contact sports, especially football  and soccer. If your foot is planted on the ground and something causes your knee to bend backward, twist, or move from side to side, your ACL could tear. Jumping and other sudden movements can also damage the ACL. Therefore, skiers and runners are at risk for ACL tears too. An ACL tear can affect any athlete.

Individuals who do not engage in contact sports could also suffer from an ACL injury as a result of falling off a ladder or twisting their knee while climbing stairs. As with the rest of our bodies, the ACL gets weaker and more prone to injury with age, making individuals over 40 at a greater risk for injury.

How will I know if I have an ACL injury?

Typically, the first sign of an ACL injury is moderate to severe knee pain, but there are other symptoms as well:

  • A popping noise or sensation in the knee when the injury happens
  • Severe knee swelling within the first hour or two after the injury, which could indicate bleeding inside the knee
  • The inability to move your knee because of the pain, swelling, or both
  • An incredibly unstable feeling in your knee when you try to walk, or if it buckles or gives out on you

Remember, don’t let it go untreated. If you do, you can cause more damage to your knee joint. So be sure to make an appointment with your doctor or call us at (714) 997-5518 if you suspect an ACL injury.

Use RICE For Immediate Relief

Starting first aid immediately after an ACL injury can minimize the extent of damage. The RICE method can work wonders to help reduce the swelling and pain associated with an ACL injury.

  • Rest your knee. Try not to walk on it.
  • Ice your knee for throughout the day and before you go to
    sleep for no more than 20 minutes at a time.
  • Compress the knee using an elastic bandage but be careful not to put it on so tightly that you restrict blood flow.
  • Elevate your leg above your heart. You can do this by lying
    down and propping your injured leg on a pillow or two (as you ice and compress it).

Strengthen the Knee to Get Yourself Back on Track

Depending on the extent of the injury, surgery may or may not be
required. This is a decision you and your doctor will make together.

The primary role of physical therapy after an ACL injury is to return the injured knee to the same, if not higher, level of function as it was prior to the injury. With a multi-faceted approach geared towards optimum recovery, our physical therapy experts will get you back on your feet as soon as possible.

After a complete evaluation, we will often prescribe a comprehensive physical therapy program consisting of:

  • Flexibility routinesKinesiotape on Knee
  • Strengthening exercises
  • Stabilization movements
  • Endurance activities
  • Kinseiotaping

Your physical therapist will work with you to determine the best plan of action, based on your activity level before the injury and  the current functionality of your non-injured leg. By working closely with us, you might be able to strengthen the quadriceps and hamstring muscles that support your knee enough to avoid surgery and further injury. This varies from one case to another, but we can assure you we will go out of your way to minimize surgical involvement.

We can help you experience both short-term relief and long-term recovery from your ACL injury. Call Walker Physical Therapy & Pain Center at (714) 997-5518 to schedule a consultation today. We also offer preventive strengthening and sports programs to assist you or an athlete in your family in stabilizing and strengthening the knee joint, minimizing the possibility of ACL injuries. After all, “Prevention is better than cure”.



Facebooktwittergoogle_pluspinterestrssby feather

Is Knee Pain Affecting Your Life?

Facebooktwittergoogle_plusredditpinterestlinkedinmailby feather

Walker Physical Therapy & Pain Center’s

Be free from Knee Pain Program

man knee pain

According to Grace Walker, PT, DPT, OTD, knee pain affects millions of people of all ages in the United States. However, injuries and the cause of your knee pain may differ by age and activity. Knee pain can be the result of arthritis, injury, strains, ligament tears and much more. Knee pain can also stem from hip, back or foot problems That is why the experts at Walker Physical Therapy & Pain Center treat the root of your problem and evaluate your entire body. We don’t merely treat the symptoms. Every person is different, which is why we provide each patient with a specific program tailored to fit their specific needs. Our Be Free from Knee Pain Program provides effective results in a fun and healing environment.

Be Free From Knee Pain Program:

  • Pressure point release, joint mobilization, and soft tissue mobilization of the knee, hip, and back as necessary.
  • A thorough exercise program to strengthen the quads, hips, and ankles.
  • CORE strengthening and stretching of tight hip flexors, tenor fascia lata, and hamstrings.
  • The revolutionary ML 830 Laser to reduce pain, decrease inflammation, and increase tissue healing.
  • Comprehensive home exercise program and important DO’S and DON’TS to promote faster recovery and avoid re-injury or recurrence of pain.

Success Story: “I cannot believe the excellent results I achieved while being treated at Walker PT & Pain Center. I walked into the practice in pain, and after several weeks I could walk without the assistance of a cane! Using the techniques I was taught at Walker PT & Pain Center, I continue to progress in comfort with a minimum amount of pain. They treated me as an individual and genuinely cared about my progress and well-being. I was able to cancel my scheduled total knee replacement surgery! I do not hesitate to recommend Walker PT & Pain center to family and friends.”                                                                  ~S. Moretti


Facebooktwittergoogle_pluspinterestrssby feather