5 Reasons to Try Physical Therapy Before an Injury

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Dr. Grace Walker, physical and occupational therapist and nutritionist wants you to consider visiting a professional physical therapist even though you may not be injured! Here are 5 benefits on visiting a physical therapist before you feel pain.

  1. Reassurance– Physical therapists can give you the green light you needed in order to feel completely comfortable working out again. If you’ve had a previous injury that’s been healed but still have that slight doubt, a licensed therapist can check that area and ensure that it has returned to normal function. Fear and hesitation in the gym or out on the field can lead to injuries.
  2. Prevention– Prevention, is the best cure for any injury or illness. A full evaluation by a physical therapist can evaluate where you may be prone to injuries and how to avoid those injuries by evaluating strength, proper muscle function, flexibility, range of motion (ROM) and much more.
  3. Education– Therapy is much more than what you do in the clinic but also what you walk away with. Physical Therapy can give you a better understanding of your specific body’s needs and how to better it. You will learn new exercises as well as proper form and aftercare to enhance your own personal wellness.
  4. Saving time and money– Healthcare is not cheap. With prevention and education you can eliminate a lot of unnecessary cost you would usually spend at the doctor. Therapists can also determine whether pain is from a joint or muscle with confidence allowing patients to possibly avoid the high costs of an MRI, x-ray or CT scan in non-emergency situations.
  5. Empowerment– Knowing more about how your body functions can be an amazing feeling. Physical therapy tends to lead patients to a healthier and happier life!

At Walker Physical Therapy and Pain Center we have expert 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! 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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Chronic Pain, The Invincible Illness

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 Dr. Grace Walker, physical and occupational therapist and nutritionist, refers to chronic pain as the “invincible illness”. Chronic pain can persist for weeks, months, or even years and affects over 100 million people in the U.S. Of those suffering from chronic pain, sixty percent are between the ages of 18 and 64. Sometimes the effects of chronic pain is obvious when canes, wheelchairs, crutches or walkers have to be used for mobility. Other times the pain is less obvious and kept quiet to avoid being labeled as “rude” or a “nag”.

Causes of chronic pain:

  • Sprained back
  • Serious infection
  • Arthritis
  • Cancer
  • Past injury or evidence of body damage

 Common chronic pain complaints include:

  • Headaches– 45 million people suffer from headaches every year
  • Low back pain– 65 to 85 percent of all people have back pain at some time in their life. Degenerative disc disease, scoliosis, and sciatica are the leading cause for back pain.
  • Cancer pain- 11 million people each year suffer chronic pain because of cancer
  • Arthritis pain– affects more than 40 million Americans each year
  • Sciatic or other radiating pain into the legs or arms

The most common mistake people make is assuming they “just have to live with it.” Pain is not a lifestyle. They may not know physical therapy treatments are available to lessen most types of pain.

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. If you or someone you know is living in constant pain 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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Dr. Grace Walker’s Holiday Safety Tips

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Walker Physical Therapy and Pain Center wants to make sure you have a fun and safe holiday season!

Some Shopping and Decorating Tips from Dr. Grace Walker, Physical & Occupational Therapist and Nutritionist:

  • Distribute the weight of shopping bags equally on both sides of your body.
  • Consider using a fanny pack or small back pack.
  • Wear comfortable shoes; carrying packages while wearing high heels on hard surfaces can contribute to foot and ankle injuries.
  • Don’t lug overstuffed shopping bags for extended periods.
  • Test an object’s weight before you lift it by pushing with your foot
  • If an object is too heavy for you to lift, then ask someone for help
  • Wrap presents on a table instead of bent over on the floor; being hunched over for long periods of time can lead to low back pain 

DO’S AND DON’TS FOR BACK PAIN:

  • DO use ice 20-30 minutes before bed.
  • DO pull your belly button into your spine (iso-abs) and breathe.
  • DO consult your physician and Walker Physical Therapy if your condition is long lasting or gets worse.
  • DON’T twist while holding something in your arms.
  • DON’T bend at the waist, squat in instead.
  • DON’T hold your breath while exerting force.

Call Walker Physical Therapy & Pain Center to schedule an appointment with an expert physical therapist today!!

714-997-5518

1111 W. Town & Country Rd. Ste. 1

Orange, CA 92868

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How Kinesio Tape May Help You Heal Faster

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Grace Walker, Physical and Occupational Therapist & Nutritionist, recommends the Kinesio Tape Method to treat pain due to sports injuriespostoperative complications, various orthopedicneuromuscular, and other medical conditions.

The Kinesio Taping Method is a rehabilitative taping technique that is intended to aid the body’s natural healing process while providing support and stability to muscles and joints without limiting the body’s range of motion (ROM).[1]

The main purpose of the Kinesio Tape method is to elevate the space under the skin and soft tissue, so that the space for movement can be enlarged, the circulation of blood and lymph fluid can be facilitated, and healing rate of tissue can be increased.[2]

The method can be used as a regular treatment or added to previous treatment for myofascial pain. Its advanced purpose is to continue the benefits of manual therapy administered within the clinical setting to home care and activity of daily living.

Symptoms of Myofascial Pain:Kinesiotape on Knee

  • Deepachingpain in a muscle
  • Trigger points that are tenderto the touch
  • Pain that persists or worsens
  • A tender knot in the muscle
  • Difficulty sleeping due to pain

Call Walker Physical Therapy & Pain Center to schedule an appointment with an expert and caring physical therapist!

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

Orange, CA 92868

714-997-5518

[1] http://www.kinesiotaping.com/about/kinesio-taping-method

[2] http://www.hindawi.com/journals/ecam/2015/950519/

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8 Activities that are Hurting Your Spine

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Dr. Grace Walker, physical and occupational therapist and nutritionist, wants to warn you on 8 activities that may be hurting your spine health and causing pain.

  1. Carrying heavy Bags- Having a purse or wearing a backpack with only one strap causes uneven weight distribution leading to your spine curving to one side more than the other which can cause neck and back pain and spine damage. Always use both straps on your backpack and if you are carrying a heavy purse try to hold it close to the center of your body.
  2. Text Neck- Yes, it is actually a big problem. Leaning forward or tilting your head down to look at your phone puts your neck under 60lbs of excess pressure. Try to keep your phone at eye level when using it or take a break from your phone and only use it when necessary.
  3. High Heels- Prolonged wear of high heels causes the spine to be out of alignment leading to lower back and leg pain. Reducing the amount of time you spend in heels or switching to flats will protect your back, legs and feet from injury.
  4. Tummy Sleepers- Sleeping on your stomach can cause a lot of excess pressure on the spine and neck. This sleeping position can also cause numbness and tingling in the body. Sleeping on your back is the best position for your spine.
  5. Watching TV for long periods of time- Its easy to get lost in a TV show and lose track of how long you’ve been resting your neck on the arm of your couch. Lying on the couch while watching TV can put your body in strange positions and if you are not mindful of how your back is aligned you could be in for some serious neck and back strains.
  6. Improper form while exercising– Keeping your spine in its natural alignment is one of the most important things to watch out for while working out. Many injuries, like disc damage, are caused due to improper form while lifting in the gym.
  7. Chores– No, I’m not here to tell you its okay to stop doing household chores but we do want to warn against bad posture while you mop, vacuum, wash dishes or whatever you have on your To-do list. Keeping your spine in a neutral position and never bending at the waist to lift heavy buckets or dishes will prevent back pain and spinal strain.
  8. Cycling– Cycling is an amazing cardiovascular exercise but riding a bike for a few hours that is not fit to your height can bring pain to your neck and back . Try getting your bike fitted to your body type or use a stationary bike with longer handle bars closer to your body so you’re not reaching too far forward.

Warming up before chores or any physical activity can reduce the amount of strain on your muscle supporting your spine. Try to always keep your posture in mind while doing day to day activities. If you are experiencing acute or chronic back pain, it might be a good idea to consult an expert on the issue.

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! 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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10 Signs that You May Have a Concussion

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According to the federal centers for Disease Control and Prevention, in the year 2013 most of the 2.8 million traumatic brain injury-related hospitalizations were concussions. Concussions are usually thought to be the result of sports like football and soccer but Dr. Grace Walker, physical and occupational therapist and nutritionist, knows that concussions can result from something as serious as a car accident to a simple slip and fall. People who play contact sports are much more susceptible to concussions and are at risk for Chronic Traumatic Encephalopathy (CTE), a degenerative brain disease that occurs after repeated trauma to the head.

Symptoms include:

  1. Headache
  2. Dizziness
  3. Nausea
  4. Disrupted vision
  5. Poor balance
  6. Fatigue
  7. Brief unconsciousness
  8. Light sensitivity
  9. Vomiting
  10. Disorientation or memory loss

At Walker Physical Therapy and Pain Center, we want to ensure the best care possible when an individual suffers a concussion. Our Concussion Management Program includes, vestibular, balance and ocular motor rehabilitation, a return to play activity program once patient is symptom free and much more! Call us at (714) 997-5518 to schedule an appointment with one of our expert physical therapists today!

Walker Physical Therapy and Pain Center

1111 W. Town and Country Rd., Ste. 1 Orange, CA 92868

www.walkerpt.com

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Don’t Let Your Phone be a Pain in the Neck

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Dr. Grace Walker, physical and occupational therapist and nutritionist, wants you to know that most adults spend on average around two to four hours a day on their phone. That averages to be 700 to 14,000 hours a year! This has doctors coining a new term called “text neck” or “tech neck”. Text neck is caused by prolonged neck strain from looking downwards towards you phone, computer, tablet, etc. This causes a strain on your neck muscles, whose purpose is to support an upright posture. This strain causes serious neck and shoulder pain as well as headaches.

The average human head weighs about ten to twelve pounds and is hardly noticed when sitting upright and aligned with its base of support, the neck. As soon as you tilt your head forward, backward or side to side you will notice a shift of weight that makes the head feel heavier. The farther away your head moves from its base of support the more difficult it is to keep this weight up. Therefore, neck muscles, if not strengthened regularly will become strained if you look towards the floor for long periods of time.  Simply flexing your neck forward sixty degrees can feel like you are supporting sixty pounds!

Tips to avoid “text neck”:

  • Bring your laptop to a table– Working on your computer placed in your lap forces your head to look downward causing strain
  • Buy a stand– Buying a stand and placing it on a table where you can comfortably use your tablet or even read a book can help you avoid text neck
  • Ignore the urge– It is so common in todays world to have your phone on deck for any quiet moments in your life, people feel this need to check their phone every time boredom comes around. Try to resist any urge to check your cell unnecessarily and take in your surroundings, you will be surprised what you’ve been missing.

At Walker Physical Therapy and Pain Center, we have an effective program for our patients with neck pain. We can help you strengthen your neck muscles and work on any postural issues you may be concerned with!

We come up with personalized programs for each patient to provide results in an affordable, fun and healing environment. Call Walker Physical Therapy & Pain Center to schedule an appointment with an expert and caring physical therapist!

Walker Physical Therapy and Pain Center

1111 W. Town and Country Rd. Ste. 1

Orange, CA92868

 

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Why You Should Try Kinesio Tape

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Grace Walker, Physical and Occupational Therapist & Nutritionist, recommends the Kinesio Tape Method to treat pain due to sports injuriespostoperative complications, various orthopedicneuromuscular, and other medical conditions.

The Kinesio Taping Method is a rehabilitative taping technique that is intended to aid the body’s natural healing process while providing support and stability to muscles and joints without limiting the body’s range of motion (ROM).[1]

The method can be used as a regular treatment or added to previous treatment for myofascial pain. Its advanced purpose is to continue the benefits of manual therapy administered within the clinical setting to home care and activity of daily living.

Symptoms of Myofascial Pain

  • Deepaching pain in a muscle

  • Trigger points that are tender to the touch

  • Pain that persists or worsens

  • A tender knot in the muscle

  • Difficulty sleeping due to pain

The main purpose of the Kinesio Tape method is to elevate the space under the skin and soft tissue, so that the space for movement can be enlarged, the circulation of blood and lymph fluid can be facilitated, and healing rate of tissue can be increased.[2]

Call Walker Physical Therapy & Pain Center to schedule an appointment with an expert and caring physical therapist!

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

Orange, CA 92868

714-997-5518

[1] http://www.kinesiotaping.com/about/kinesio-taping-method

[2] http://www.hindawi.com/journals/ecam/2015/950519/

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3 Treatments for the Root Cause of Your Neck Pain

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Dr. Grace Walker, physical and occupational therapist and nutritionist, knows that neck pain can make everyday activities, like driving, an obstacle. Though neck stiffness may fade within a few days, some people may experience symptoms that are long lasting. Physical Therapists can target a specific classification of neck pain such as, mobility deficits, headaches, sprains, etc. Evidence proves that this treatment has a better outcome than just general neck pain treatment.

Specific treatments include:

  1. Manipulation/mobilization of the cervical or thoracic spine- The neck is a very vulnerable area and mobilization techniques can be less invasive and just as effective, in reducing pain, as cervical thrust manipulation. It has been proven that these techniques can improve neck pain and function.
  2. Strengthening- Treatments combined with exercise can be extremely beneficial. Increasing the strength and endurance of the muscles that support the neck, called the Deep Neck Flexor Muscles, can reduce the amount of stress on stiff joints while improving the coordination of movements in the neck.
  3. Stretching- Neck pain is usually accompanied by lack of flexibility in neck muscles. Therefore, including stretching in your treatment can increase neck mobility. In a study, neck stiffness was seen to improve in patients who practiced stretching almost as much as patients that underwent manual therapy.

At Walker Physical Therapy and Pain Center, we have an effective program for our patients with neck pain. We look at the “root cause” when treating neck pain to provide insights as to why you are experiencing pain, instead of just a quick fix!

We come up with personalized programs for each patient to provide results in an affordable, fun and healing environment. Call Walker Physical Therapy & Pain Center to schedule an appointment with an expert and caring physical therapist!

 

Walker Physical Therapy and Pain Center

1111 W. Town and Country Rd. Ste. 1

 Orange, CA 92868

 Phone: 714-997-5518

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5 Steps to Reduce Chronic Pain

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Millions of people live day to day with chronic pain. Though medication can help mask the pain for a few hours, these drugs are highly addictive and can damage your organs over time. Dr. Grace Walker, physical and occupational therapist and nutritionist, wants you to know that medication is not your only option. There are better alternatives that can lead into a pain free life because pain is not a lifestyle! We would like to share with you five self-care actions you can add to your everyday life to help manage pain.

  1. Start a healthy lifestyle– Taking care of your body by eating the right foods, cutting out bad habits, and exercising regularly releases endorphins and strengthens your muscles to prevent further injury. You will sleep better, feel stronger and the body is able take care of itself and repair any damage a lot more efficiently with less outside help.
  2. Meditate– Stress has been proven to take a physical toll on your body. It is important to keep a positive attitude; daily meditation with deep breathing exercises will help remove your thoughts from your pain and lead to relief for your body and mind.
  3. Find Support– It is important to know that you are not alone! Joining a group and meeting other people who are going through the same struggle is comforting. You can also get helpful advice from others on how they deal with their pain.
  4. Invest in a professional massage– Massages improve blood circulation and release your body’s natural pain reliever, serotonin.
  5. Physical Therapy– Therapy can help kick start a healthy lifestyle. Trained therapist can help guide you through you pain by finding the source, teaching you how to train your body to fix it as well as provide massages to promote healing.

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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