Four Common Sports Injuries and How We Treat Them

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Professional athletes aren’t the only people who suffer from exercise injuries, everyone does! Actually, the most susceptible people to exercise injuries are people who have just started exercising or people who play sports at a recreational level. Dr. Grace Walker, physical and occupational therapist and nutritionist, wants you to be aware of these injuries:

  1. Sprains: A sprain is caused when the ligament that connects a bone to another bone is stretched or torn. Falling or a blow to the body that knocks a joint out of position are typical ways a sprain occurs. The most common sprains occur at the ankle, knee or wrist.
  2. Strains: A strain is caused when a muscle or tendon is pulled, torn, or twisted. Overstretching during physical activity is a common way a strain occurs. Muscle spasms are considered a muscle strain too! The most common strains occur at the black and neck.
  3. Knee pain: According to the U.S. Department of Health and Human Services, the knee is the most common injured joint of the body. Common knee pain is result of knee tendonitis or iliotibial band syndrome. More severe knee injuries include bone bruises and damage to the cartilage and ligaments.
  4. Shin splints: Shin splints are caused when the tendon along the bottom of your food is inflamed and causes pain along the front side of your shinShin splints are common among runners. Common reasons for shin splints are poor alignment of the body, weakness in leg muscles, or poor arch support in your shoes.

Regardless of what you’re suffering from, we can use physical therapy programs to treat many orthopedic and repetitive motion injuries without the need of surgery! On top of proper training, strengthening and stretching to prevent injuries, physical therapy programs can teach you supplemental exercises to treat your symptoms. At Walker Physical Therapy and Pain Center, our expert physical therapists will develop specific exercise programs to treat your sport injury.

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

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Proof that Physical Therapy Helps Knee Pain – Our Success Story

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As we explained in our previous article, physical therapy can help ease knee pain and improve mobility! Below is a letter we have received from one of our patients, proving how Walker Physical Therapy and Pain Center helped her to manage her knee problems. Her success story is the perfect representation of how physical therapy can help to avoid surgery!

Walker Physical Therapy and Pain Center’s expert physical therapists aim to bring a success story like this to each one of our clients. Our personalized programs provide these results in an affordable, fun and healing environment!

Call Walker Physical 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

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5 Ways to Reduce Plantar Fasciitis Pain

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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. Dr. Grace Walker, physical and occupational therapist and nutritionist, wants you to be aware of some remedies you can do at home! 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!

  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. RestRest 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

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5 Signs of Plantar Fasciitis

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Plantar fasciitis is one of the most common causes of heel pain among both athletes and non-athletes. This condition is due to direct, repetitive stress on your heel which causes inflammation of the thick band of tissue on the bottom of your food that connects your heel bone to your toes. Plantar fasciitis is common among people who are overweight, people who constantly stand on hard surfaces (like a runner), and people who wear shoes with inadequate support. For athletes, plantar fasciitis is mostly in result of training errors. Heel pain can last a long time, where most symptoms go away within 10 months of gradual improvement. Dr. Grace Walker, physical and occupational therapist and nutritionist, wants you to be aware of these following symptoms!

Symptoms:

  • Gradual onset of pain: pain is normally worst in the morning and after exercise.
  • Burning, stabbing pain in the bottom of your foot near the heel
  • Pain with weight-bearing activities
  • Pain when shifting weight on to your toes
  • Pain after long periods of standing or rising from sitting

Keep an eye out for the next post this Thursday! Where we tell you simple steps you may take to relieve your pain.

Call Walker Physical Therapy and Pain Center for any questions or to schedule an appointment with one of our expert and caring physical therapist! (714)997-5518

1111 W. Town and Country Rd. Ste. 1

Orange, CA 92868           

www.walkerpt.com

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The 6 Steps to Headache Relief Without Medication

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Dr. Grace Walker, physical and occupational therapist and nutritionist, wants you to know that over-the-counter medication is not the only solution to your headaches. For many people the road to headache relief has only been through over-the-counter medication. Little do they know, there are solutions that may relieve you from chronic headaches LONG TERM.

We wrote down the six steps to headache relief:

  1. Drink water– Staying hydrated is key to proper brain function and the removal of waste from your body. Things like coffee, tea and soda cause your body to eliminate water and can lead to dehydration. When you are dehydrated, waste and toxins cannot be properly expelled leading to an increased vulnerability to a headache.
  2. Breathe– Stress not only causes unnecessary tension in your body but can cause you to take shallow breaths. This could lead to an excess of carbon dioxide in your blood which can throw off the pH of you blood along with other chemical processes in your body. Take a few moments throughout the day to focus on breathing through your diaphgram.
  3. Posture– The average head weighs around 10-12 pounds when in proper alignment with your neck. With poor posture, your head leans forward off balanced with its base of support causing up to 60 pounds of strain on your neck muscles. This, leads to excessive strain on your neck, back and shoulders which could be a major cause in your headaches.
  4. Strengthen your bodyWeak back muscles are usually the cause to poor posture and force your body to compensate in other areas such as your neck, making you prone to headaches. Strengthen these weakened areas to improve your posture and reduce the chances of headaches.
  5. Stretch it out- Sitting at a desk all day or driving a car, the tendency for many people is to slouch forward. This is what causes our back muscles to weaken and our chest and neck muscles to tighten up. While building strength in our back it is important to also stretch and relax your chest and neck. The muscles in these areas can hold a lot of tension and we can help release this by stretching for a couple of minutes throughout the day.
  6. See a physical therapist– Physical therapists are trained to find the root cause of your headaches. Therapists can examine posture, muscular imbalances and correct improper alignment of the spine. They can also educate you on how to properly fix these problems at home and give you information that can help you for life!

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!

714-997-5518

1111 W. Town & Country Rd. Ste. 1

Orange, CA 92868

www.walkerpt.com

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Headaches: The Cause and Your Treatment

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“Headaches are often the result of pain from the upper cervical extensor muscles” Says Grace Walker, physical & occupational therapist and nutritionist.

Stress is often a component of this. When  a person undergoes stress, he/she tends to tense his/her body into a poor posture; a head forward position adopted with chin jutting and upper cervical extension. This position is also seen in most people who have jobs that require them to sit down for long periods of time. The associated upper cervical muscles tighten, trigger points can be palpated and referred pain may be experienced behind the eyes and/or in the occipital, frontal or temporal areas.

Walker Physical Therapy & Pain Center’s program for headaches includes:

  • Strengthening of the scapular muscles to support the head and neck
  • Soft tissue and joint mobilization
  • Pressure Point Release to occipital, sub occipital, upper trapezei, and levator scapulae muscles
  • Modalities for pain relief including the 830MLaser and ice
  • A Comprehensive home exercise program

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

714-997-5518

1111 W. Town & Country Rd. Ste.1

Orange, CA 92868

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6 Tips to Prevent Falls

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Dr. Grace Walker, physical and occupational therapist and nutritionist, knows that falling can cause serious injuries and, for older adults, can even be life threatening. We wanted to provide 6 tips that will help reduce the risk of falls and possible injuries.

How to prevent slips, trips and falling:

  1. Always use a hand rail– Whether you are going up the stairs or standing in your shower, it is important to keep a hand on a stable surface while doing activities that challenge your balance. Consider installing them on your porch or any other areas that may not have them.
  2. Be aware of your surroundings – Avoid situations where you are unable to see well. Try and move through a well-lit area and always scan your path at least six feet ahead of you for hazards.
  3. Keep a clear path– Falling at home is the most common place to experience a nasty spill. Whether its extension cords, uneven tiles, lifted carpet or a small water or grease spill there are many hazards at home that are easily preventable. Make your home safe by moving furniture around, covering loose cords or sticking the corner of the carpet back to the floor and cleaning up any messes immediately.
  4. Wear slip resistant shoes– Shoes with rubber or neoprene soles are best. Add external traction cleats to your shoes when walking out during the rain and snow.
  5. Make an eye appointment– Get your vision checked regularly and be aware of any medication that can negatively affect your vision or balance.
  6. Maintain or build strength and balance through exercises and physical therapy– Physical therapists can properly treat any balance or vestibular issues you may have to help prevent falls and injury.

At Walker Physical Therapy and Pain Center we develop specific exercise programs for specific patients, along with a variety of specialized treatments to 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 unsteadiness, instead of just a quick fix!

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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Neil Diamond Diagnosed with Parkinson’s Disease

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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

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How to Prevent Hamstring Strains

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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

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Be Free from Your TMJ and Jaw Pain

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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

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