8th Annual Food Drive at Walker Physical Therapy and Pain Center

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   Grace Walker, physical and occupational therapist, is asking for your help to donate to our 8th annual food drive for Second Harvest Food Bank of Orange County!

   Don’t let local families go hungry this holiday season! Our office is an official donation site; feel free to drop of canned or packaged foods with us!

 

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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Beware: Consequences of Sedentary Lifestyles

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sedentary

As the director of Orange County California-based Walker Physical Therapy & Pain Center, occupational and physical therapist, and nutritionist, Dr. Grace Walker offers wellness advice to her patients and through her practice’s blog. Physical therapist Dr. Grace Walker believes strongly in the power of movement and cautions against a sedentary lifestyle. According to ABC News, a number of Americans currently spend as much as 15.5 hours daily in a sitting position.

Studies have shown that excessive sitting links to a variety of illnesses, including metabolic and cardiovascular diseases.

In fact, Dr. Hidde van der Ploeg and the University of Sydney in Australia have found that 11 or more hours of daily sitting can lead to a 40 percent increase in one’s risk of death.

Researchers have found these risks exist even if the frequent sitter incorporates a daily exercise regime, which suggests that sitting itself is the contributing cause.

Physiology supports such a claim. When the lower half of the body is still, the brain receives signals to increase blood sugar and decrease its reliance on stored fat for fuel. At the same time, metabolism reduces to less than 34 percent as compared to periods of activity. Data also suggests that every two hours of sitting correlates with a 7 percent increase in diabetes risk, while this sedentary time also contributes to the weakening of spinal support muscles and tightening of the hamstrings and hip flexors. It seems that only a lifestyle that incorporates regular standing and moving can mitigate these risks and help the body’s systems work optimally.

For an appointment with an expert physical therapist call Walker Physical and Therapy and Pain Center at 714-997-5518.

Walker Physical Therapy and Pain Center

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

Orange, CA 92868

www.walkerpt.com

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2017 World Series: Dodgers vs. Astros Game 6 #ThisTeam

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The Walker Physical Therapy and Pain Center staff showing off our LA pride! After 29 years, our LA Dodgers made it back to the World Series! Game 6 tonight will definitely be a nail bitter as the Houston Astros carry the lead at 3-2 but we know #ThisTeam will not go down without a fight, especially at our home stadium. Lets bring this to Game 7 boys!

Walker Physical Therapy and Pain Center

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

Orange, CA 92868

(714) 997-5518

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Happy Halloween from Walker Physical Therapy and Pain Center!

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Happy Halloween from Grace Walker and the Walker Physical Therapy and Pain Center staff!

Have a wonderful and safe night!

Walker Physical Therapy and Pain Center

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

Orange, CA 92868

(714) 997-5518

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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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5 Key Exercises for Spinal Stenosis

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Dr. Walker, physical and occupational therapist and nutritionist, wants to share with you the five best exercises for people who suffer from spinal stenosis. Spinal stenosis is the narrowing of the foramina in your spine. Foramina are passageways for nerves and other vascular structures that travel up and down your spine.  Narrowing of those passageways can cause pain, tension and weakness in the back and legs.

5 Exercises

  1. Lumbar rotation stretch

– Start by lying on your side with your top knee crossed in front of you and the bottom leg straight

– Bring your top hand up and back behind you while rotating your spine until a stretch is felt

– Hold for 10 seconds and return to starting position

– Repeat multiple times on both sides

  1. Knee-to-chest

– Lie on your back with knees bent

– Pull both knees, one at a time, to chest until stretch is felt

– Hold for thirty seconds and release one knee at a time

– Repeat multiple times

  1. Quadruped Thoracic extensions

– Start on elbows and knees with neutral spine

– Brace your abdominals

– Sink your chest to the floor while keeping a neutral spine and begin to drop your hips back slowly and then return to starting position

-Repeat multiple times

  1. Hip Flexor Stretch

– Start standing with one foot on top of a chair (knee should be aligned with hips)

– Brace abdominals and lean forward keeping the opposite foot planted into the floor slightly behind you

– Squeeze glutes and feel a gentle stretch in front of the hip

– Repeat multiple times on both sides

  1. Bridges

– Lie on your back with knees bent and arms flat on the floor beside you

– Gently brace the abdominals, squeeze glutes and slowly lift hips up so that your lumbar and thoracic spine lifts off the floor

– hold and drop back down to the starting position

– repeat until fatigue

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. 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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4 Mistakes to Avoid While Foam Rolling

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Dr. Grace Walker, physical and occupational therapist and nutritionist, knows that foam rolling has many benefits like increased blood flow, myofascial release, improved recovery time and performance. Due to the benefits foam rolling has become extremely popular in the fitness community. Though it may seem easy, there are many mistakes that can be made that will cause more harm than good.

4 common mistakes to avoid

  1. Not paying attention to your body mechanics– Form may not seem very important when rolling out your leg but it is crucial your body is positioned in the correct posture when doing any activity. Incorrect form may cause injury or worsen your current postural condition.
  2. Using too much pressure on a knot– Our first instinct is to put as much pressure on a knot for as long as possible in order for it to disappear. However, applying large amounts of pressure on a knot for a prolonged amount of time can cause nerve and tissue damage. Try working on the area for about a minute and continue on to the rest of your muscles surrounding the area while using a moderate amount of pressure.
  3. Rolling where you feel pain– It is important to know that pain felt in certain areas aren’t always the site of the problem. Pain can come from tightness or stress on other parts of the body. For example rolling out your IT band is a common thing for many people who have Iliotibial Band Syndrome. Though this may feel good, your IT band should not be rolled out because it is a strong connective tissue that is not meant to be stretched. Research has shown that it is best to roll out the surrounding muscles like your gluteus maximus or your quadriceps which are attached to your IT band.
  4. Rolling too quickly– Stretching out any muscle takes time and your brain must have time to send signals to your muscles to relax. Slower movements allows for less irritation and time for your muscles to adapt to the pressure.

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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5 Facts that Will Make you WANT to Exercise

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Dr. Grace Walker, physical and occupational therapist and nutritionist, wants to shed some light on the importance of exercise. According to The World Confederation for Physical Therapy, 70% of adults spend most of their time sitting, resulting in 6% of deaths. Physical activity is an essential part to a healthy life and avoiding exercise completely can lead to many complications along the way.

Here are 5 reasons to engage in physical activity on a regular basis:

  1. It keeps the pounds off– People who are overweight, due to lack of exercise, deal with more health complications than people who maintain a healthy body by engaging in physical activity.
  2. Increases your energy– Do you ever feel groggy in the middle of the day or even become tired from the easiest household chore? Regular exercise and physical activities boost your energy levels and reduce fatigue over time.
  3. Improve your sleep patterns– Exercise during the day allows for less restless nights and a deeper sleep during the night.
  4. Release more endorphins– Physical activity and exercise is not only beneficial to your physical well-being, but can greatly improve your mental health as well.
  5. Better your sex life– Regular exercise increases confidence, energy, and stamina, giving your sex life the boost that it needs.

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 a free consultation 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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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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