At Home Remedies to Manage Plantar Fasciitis Pain

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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   

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Avoid Text Neck

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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 

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How to Text Without Pain

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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

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Fix My Back: 3 Ways to Attack the Back

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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

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6 Tips to Prevent Falls

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Don’t Let Falls Get You Down

It can happen in the blink of an eye. One minute you’re walking to the kitchen to grab a glass of water, the next minute you wake up in a hospital bed. Falls are the leading cause of all non-fatal injuries and the most common reason for visits in the emergency room. Did you know one in five falls leads to a significant injury, such as broken wrists, hips, legs, arms, and head traumas?

Dr. Grace Walker, physical and occupational therapist and nutritionist, is an advocate that “falling isn’t a normal part of aging”.


Here are 6 rules to remember to prevent a fall:elderly woman with cane falls on floor

  1. Protect your head – Falls are the #1 cause of traumatic brain injury in the US.
  2. Relax – Although its natural to tense up, try to stay loose to help cushion the fall.
  3. Butt first – To lessen the impact of your fall, try to land on the fleshier parts of your body (like your butt) and roll with the fall.
  4. Eliminate clutter – Ensure you have always have a clear pathway when walking at home.
  5. Check your eyes and meds – Don’t forget to see the optometrist!
  6. Build your balance – Developing core strength and flexibility through exercise or physical therapy.

At Walker Physical Therapy and Pain Center, we provide hands on, personalized care for balance therapy. Our team of experts are trained to lead you in one-on-one balance exercises to fit your specific needs.

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

1111 W Town and Country Road Ste 1

Orange, CA 92868   

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Driving with Dementia?

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What is dementia?

Dementia refers to a group of different symptoms. Symptoms including memory loss, word-finding difficulties, impaired judgement, and problems with day-to-day activities. Injury or loss of brain cells are typical for patients who suffer from Dementia. Therefore dementia combined with driving could get a little bit dicey.


What is normal?

Dementia is not a normal part of aging. Dementia is a symptom of Alzheimer’s disease. Furthermore, it is possible to have symptoms of dementia without having Alzheimer’s.

Most noteworthy is the question- Is it safe to drive with dementia?

The question is very subjective. According to Attorney Bernard J. Rabik, “People with dementia who continue to drive pose a potential danger on the road, worry their families and present challenges to health-care personnel. Most people would agree that anyone with moderate or severe dementia should not drive, but a careful evaluation is required to assess whether a patient such as your dad with his dementia remains fit to drive.”. In conclusion, just because someone can drive doesn’t mean that they should.

What can I do

Discussions about driving habits should be ongoing between friends and family. Furthermore, passengers should be observant of a important red flags such as

  • Failure to comprehend traffic signsSenior man holding up keys to his new car
  • Making poor of slow decisions
  • Driving at unsafe speeds
  • Hitting curbs or other objects
  • Confusing the gas and brake pedals
  • Continually taking longer to complete a known route
  • Forgetting the where they are coming from or where they have been

Certainly, driving evaluations are available. Strategies can be taught to help the driver continue driving if the evaluator deems the driver safe. Receiving poor driving evaluation result could be enough to convince your loved one that they have become too unsafe to drive. However, other times, more initiative needs to be taken to ensure the safety of our loved ones and others on the road. Discussion options with friends and families and involving the driver themselves is important. Above all, having this conversation is important to keep everyone in the family safe!

In a perfect world people will be able to recognize when they are unfit to drive. Unfortunately people with dementia are easily confused and can be unaware that they are making bad decisions. While we want to respect our loved one feeling, it is important to remember that safety is a priority.


Walker Physical Therapy and Pain Center

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

Orange, CA 92868

(714) 997-5518


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Frozen Shoulder: Why and What Next?

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Frozen Shoulder: What, Why, and What Next?

Periarthritis HumeroscapularisWoman with frozen shoulder

Periarthritis humeroscapularis (frozen shoulder) is a pretty big word! But what it mean is that there is arthritis between the humerus (upper arm) and scapula (wing-shape bone on the back/shoulder). Many people with frozen shoulder have difficulty raising their arms.

Our shoulder is the joint with the greatest range of motion. It moves like no other joint in the body! It is very specialized. Once the shoulder become affected, the consequences become apparent very quickly. Eventually something as simple as putting on a t-shirt has become a daunting task.

Besides a broken arm or rotator cuff issues, frozen shoulder can also be caused by stroke, diabetes, cardiac disease, or Parkinson’s disease. Anyone who finds themselves immobile for long periods of time is at risk, had a recent surgery, or takes certain medications is at risk for developing periarthritis.

In the end, symptoms of periarthritis are pain and stiffness that make it hard to move the shoulder. A doctor must diagnose the condition before treatment can begin.




Over-the-counter medications (OTC)– non-steroidal medications can reduce inflammation and relieve pain

Corticosteroid injections– help reduce the pain by relieving the inflammation, however the process can be invasive and more aggressive than OTC medications.

Physical therapy– Physical therapy is vital to periarthritis treatment to help relieve pain and gain mobility quicker. Patients also benefit from advice from therapists on their unique situation, circumstances, and environment.

Surgery– Surgery is usually a last-resort for most, as it is the most invasive. Physical therapy is sometimes prescribed to help rehabilitate from the trauma the surgery caused.

If you are experiencing frozen shoulder or other arthritis related conditions, come see our expert therapists at Walker Physical Therapy and Pain Center. Our experienced staff will evaluate your specific needs and develop a treatment plan for your unique lifestyle!


Walker Physical Therapy and Pain Center

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

Orange, CA 92868

(714) 997-5518

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Going on a Cruise This Summer? Don’t Bring Motion Sickness Home With You!

Elderly Woman in White Head Hurts

It’s normal for you to feel as if you’re still at sea once you return home from a cruise. You continue to feel as if the floor is moving and your body is swaying, rocking, and bobbing as you try to sleep or stand in the shower. For most people your sea legs tend to ware off within a day or so. But there are people that suffer from the continual sensation of this sea-like motion for weeks or even longer. This disorder is called mal de debarquement syndrome.

Mal de Debarquement Syndrome

If you do find yourself not getting past the sea sickness, you should talk to your doctor. After taking all things into account they may refer you to an audiologist, an ear, nose and throat specialist, a neurologist, or a physical therapist that specializes in vestibular rehabilitation. Good for you, Dr. Grace Walker, physical and occupational therapist and nutritionist, has lead Walker Physical Therapy and Pain Center to be experts in vestibular rehabilitation for over 20 years!

Physical Therapy Can Help

Managing mal de debarquement with physical therapy can help to improve balance and reduce dizziness-related symptoms. After a few months on a vestibular program most people feel better and are no longer suffering from the motion sickness sensation. But what if you want to go on a cruise again? Yes, the sea sickness will come back!

A doctor may prescribe medication such as an anti-anxiety drug for a short period of time. But the best course of action to fight mal de debarquement is physical therapy.

At Walker Physical Therapy and Pain Center, our physical therapists have perfected our vestibular rehabilitation program! Our personalized programs help to shake our patient’s sea legs off. Don’t let this rare disorder hold you back from making memories!


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

1111 W Town and Country Road Ste 1

Orange, CA 92868

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Why It’s Time to Buy a Foam Roller

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Why It’s Time to Buy a Foam Roller

girl laying on top of foam roller

Foam rollers have become very popular in the past decade. They are everywhere- from gyms to bedrooms. Foam rollers have become very popular because they are effective and inexpensive.

Foam rollers are great for everyday stretches and therapeutic use. You don’t need to be recovering from an injury to utilize them. People who use foam rollers find  them beneficial in gaining range of motion, increased circulation, and relaxation.

Foam rollers work by using gravity and body weight to encourage patients to loosen muscle adhesion that develop within muscles and tendons. They work by rolling over sore areas, lengthening muscles and increasing blood flow. Increased circulation can help with swelling and edema.

Dr. Grace Walker, physical and occupational therapist, says, “All of my patients love using foam rollers. Rolling on one feels like getting a massage! Currently there are dozens of variations of foam rollers to fit individual needs. Hard, soft, small, or large, there is a foam roller out there just for you!”

Choosing a Foam Roller

Foam rollers come in all shapes and sizes (they even vibrate now, too!). Choosing the right equipment is important based off individual sensitivity, strength, and goals. Most foam rollers have about a six inch diameter and should be able to fit the length between the top of your head and reach all the way down to your tailbone.


It is important to avoid rolling directly over the spine or other bony areas, such as the hips and knees. Consult your doctor before deciding whether or not you would like to obtain a foam roller.

Combination Exercises

Foam rollers can be very useful for a variety of things- not just rolling and stretching. It’s not uncommon to see someone doing resistive exercise while using a foam roller. The combination of resistive exercise and balance promotes core strength and vestibular (balance) stimulation.

At Walker Physical Therapy and Pain Center, our expert physical therapists can help you choose the right foam roller for you and learn how to use it correctly and effectively. We have a large selection of foam rollers to try to find which one suits you best!


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

1111 W Town and Country Road

Orange, CA 92868

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You Might Be Suffering from TMD and Not Even Know It!

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Do you know what TMD is? Temporomandibular joint dysfunction, or also known as TMJ disorder, is a common problem that affects 12% of the population. But most people, and even medical professionals, don’t seem to acknowledge the condition. So how many people does it REALLY affect? Good thing that Dr. Grace Walker, physical and occupational therapist and nutritionist, wants you to understand TMJ because you might be suffering from it and not even know it!

Complaints of

  • headaches
  • earaches
  • ear ringing
  • nausea
  • fatigue
  • neck pain
  • numbness and tingling of the hands and fingers

Signs of

  • bite might be off
  • teeth collapsing inward
  • suffer from constant jaw pain
  • teeth aches
  • tires quickly when talking

These symptoms are experienced by a lot of people but sadly their providers rarely realize their jaw is involved in their diagnosis.

There is a “TMJ merry-go-round” of an unending cycle of provider visits that leaves the patient even more confused than before seeking medical help. The sad reality is that physicians aren’t typically experienced in jaw problems, where medicine tends to consider it being a dentist’s domain; but dentists often lack the understanding of the joint because their work is focused more around teeth, not orthopedics. The good news is Walker Physical Therapy and Pain Center is experienced and has treated TMJ pain problems for over 20 years!

Physical therapy can help our patients by relaxing their face and neck muscles with manual manipulation, teach everyday exercises to strengthen the supporting muscles, and teach behavior or diet modifications to keep pain away! At Walker Physical Therapy and Pain Center, our expert physical therapists are the perfect provider to help you live pain free from TMD!  

Call us today to book an appointment! (714)997-5518

1111 W Town and Country Road Ste 1

Orange, CA 9268

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