Do you practice good posture at work? Follow the 90 Degree Rule!

Facebooktwittergoogle_plusredditpinterestlinkedinmailby feather

What does perfect sitting posture look like? If the name of the title hasn’t given it away yet, 90 degrees is the magic number to keep in mind!

Dr. Grace Walker, physical and occupational therapist and nutritionist, shares 5 quick tips to follow the 90 degree rule.

  1. 90° angle at your neck and shoulders
  2. 90° angle at your back and legs
  3. 90° angle at your lower and upper knee
  4. 90° angle at your foot and ankle
  5. 90° angle above and below your elbow

While seated at your desk at home or work, keep these important postural cues in mind! Sitting down and working all day, you might find your head and shoulders begin to lean forward and their lower trunk begins to tilt backwards, creating a ‘slouched’ position. That’s what we are trying to avoid! Sitting with bad posture over a long period of time can also lead to nervous system problems.

By incorporating these 5 quick tips into your work day, you can be on your way to reducing incorrect posture and pain! At Walker Physical Therapy and Pain Center, we have expert physical therapists to help to increase your postural strength and relieve any pain that comes along with sitting all day at your desk. We create personalized programs for each patient to provide results in a fun, affordable, healing environment.

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

1111 W Town and Country Road Ste 1

Orange, CA 92868

www.walkerpt.com

Facebooktwittergoogle_pluspinterestrssby feather

Running with back pain? Focus on your CORE!

Facebooktwittergoogle_plusredditpinterestlinkedinmailby feather

Americans who are recreational runners and distance walkers are susceptible to low back pain. According to the Journal of Southern Orthopedic Association, 14 percent of American runners suffer from back pain. A recent study by Ohio State University proved a correlation between deep core muscle weakness and low back pain in runners. The study had adults go through a simulation that showed weakened deep core muscles, especially the deep erector spinae, which seems to be most responsible for controlling running kinematics.

Research concludes that the best way to reduce the likelihood of low back pain in runners is to focus their training, strengthening, and stabilizing on their core muscles. Dr. Grace Walker, physical and occupational therapist and nutritionist, wants you to know that physical therapy can properly address these running impairments. Our expert physical therapists can develop a plan of care to improve function, decrease pain, regain mobility and improve your quality of life. At Walker Physical Therapy and Pain Center, our therapists will evaluate your symptoms and create the best plan of recovery for you!

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

1111 W Town and Country Road Ste. 1

Orange, CA 92868

www.walkerpt.com

Facebooktwittergoogle_pluspinterestrssby feather

Slip and Falls Happen Ever 11 Seconds- These 3 Tips Might Help!

Facebooktwittergoogle_plusredditpinterestlinkedinmailby feather

Dr. Grace Walker, physical and occupational therapist and nutritionistsees countless slip and fall injuries every year. They are more common than you’d expect!  ¼ of Americans over the age of 65 fall each year. Every 11 seconds, an older adult is treated in the emergency room for a fall. It is not just older populations that need to be careful- falls can happen to anyone.

“All too often, people take their footing for granted. It’s typical for someone to walk around at full speed without ever looking down at the ground. This may be fine when there are no obstacles and the ground is made of something that gives good traction, but it can result in tripping or slipping if there’s something unexpected in the way or the ground has become icy,” says Dr. Samantha Stuart, D.C. from Portland, Oregon.

We’re sure you don’t need too much convincing on the topic of how detrimental falls can be. Are you curious how you and your loved ones might be able to avoid becoming one of these statistics? Here are 3 tips to keep in mind.

  1. Slip and fall accidents often happen in icy, wet, oily or slick conditions. Sidewalks, which are normally safe, become slippery and dangerous. Painted crosswalks on the road become very slippery when they are damp. Even in better weather conditions, some dirt on the ground could have you flailing like a mad-man to keep your balance!
  2. Remember to look down while you are walking. Many accidents stem from tripping over objects, or slipping on wet surfaces. Practice quick intervention by quickly cleaning any water spilled in the home, or clearing your path of objects left by you or your children.
  3. If you are have fallen once or more, speak with your doctor. There may be a reason you have fallen that you are not aware of. The issue might even be correctable, such as balance or an unusual gait or walking pattern.

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 vestibular rehabilitation with an expert physical therapist!

Walker Physical Therapy and Pain Center

714-997-5518

1111 W. Town & Country Rd. Ste. 1

Orange, CA 92868

Facebooktwittergoogle_pluspinterestrssby feather

5 Things Most People Don’t Know About Hip Pain

Facebooktwittergoogle_plusredditpinterestlinkedinmailby feather

People with an active or athletic lifestyle know that minor muscle aches and pains are inevitable. Typically with rest, ice and a massage, our aches and pains normally resolve themselves. But what if the achy conditions don’t clear up right away? Hip pain is common among active individuals and it’s important to understand what your body is trying to tell you. Dr. Grace Walker, physical and occupational therapist and nutritionist, wants you to know 5 things that most people aren’t aware of.

  1. Backs, hips, and knees have a tricky way to mimic each other when it comes to pain. You may feel as if the problem is your hip but it can actually be your back. Seeing a medical professional is the best way to figure out where the pain is really stemming from!
  2. Hip pain can feel more intense because of bursitis, tendonitis and arthritis. These problems are typically treated with non-operative measures such as medication, anti-inflammation injections, and physical therapy.
  3. One of the most common reasons for hip pain is osteoarthritis. Patients with arthritis often have a parent, sibling, aunt or uncle with arthritis also.
  4. Groin pain can sometimes be mistaken as a problem at the hip joint. Normally when a suspected groin muscle pull doesn’t seem to improve, it’s osteoarthritis. Osteoarthritis pain typically ranges from time to time, so patients tend to have good and bad days.
  5. Hip arthritis treatment is improving! There is a new minimally invasive hip replacement procedure called the “anterior approach”. It is important to see an orthopedic specialist to talk about the best treatment options for your symptoms.

 

Seeing a medical professional is the best way to receive an accurate diagnosis and appropriate treatment. While hip pain can be limiting, its often easily treated once accurately diagnosed.

 

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

Facebooktwittergoogle_pluspinterestrssby feather

Trying to Get Over a Cold? Know When to Fight It With Exercise!

Facebooktwittergoogle_plusredditpinterestlinkedinmailby feather

A strong immune system is the key to avoid getting sick and to get over a cold. Research has proven that regular exercise will help to build your immune system! By doing physical activity at a moderate intensity for 30 minutes about 3-4 times a week you will increase your body’s production of T-cells. These important cells are your body’s natural defense against infections and bacteria. By building your immune system, you will stay healthy more often and you can continue your exercise regime. But do you know when you’re too sick to work out? Dr. Grace Walker, physical and occupational therapist and nutritionist, wants you to know how to determine if it’s okay or not to exercise.

She uses the “above the neck- below the neck rule”; if your signs and symptoms are above the neck (stuffy nose, sore throat, ear ache) – you are okay to exercise. If your signs and symptoms are below the neck (vomiting, diarrhea, fever/chills, coughing/chest congestion) – take the day off from exercise.

It’s also important to always keep a few things in mind! You should always avoid physical activity anytime your body temperature rises above 101°. You should also avoid the gym if you are within the first 1-3 days of your cold. Although exercise it’s important, it’s best to do yourself and others a favor and know when to stay home to avoid spreading your germs. If all else fails, there is always at home exercises that you can do to burn some calories!

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

 

1111 W Town and Country Ste 1

Orange, CA 92868

www.walkerpt.com

Facebooktwittergoogle_pluspinterestrssby feather

It’s the First Day of Spring – Garden the RIGHT Way

Facebooktwittergoogle_plusredditpinterestlinkedinmailby feather

With warm weather around the corner, gardening becomes the perfect past time! But the sad reality is that many people find gardening to be painful to their backDr. Grace Walker, physical and occupational therapist and nutritionist, wants you to practice these basic body mechanics as you work in your yard!

  1. Know what correct posture is and learn how to check posture throughout the day – back pain normally is result from continuous poor posture habits leading to a loss of flexibility and decreased physical fitness. By understanding how to maintain correct posture, you will protect your spine, muscles, and joints.
  2. Yes, you should warm up before gardening – without preparing your muscles for physical activity, your muscles act like cold rubber bands which aren’t easy to move. By stretching your neck, shoulders, arms, back and legs, you will warm up your muscles to reduce the risk of pain or injury during your time in the garden.
  3. Take breaks – Be easy to your body! Taking breaks every 15 minutes, either for a cool-down stretch or for a glass of water, will help to keep you gardening longer.

These basic habits are important to avoid pain or injury! By practicing these techniques, you will be sure to be gardening all spring long! At Walker Physical Therapy and Pain Center, our expert physical therapists are here to help you with these everyday techniques and teach you specific exercises to manage your pain symptoms.

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

Facebooktwittergoogle_pluspinterestrssby feather

How Kinesio Tape Works and Why You Should Try It!

Facebooktwittergoogle_plusredditpinterestlinkedinmailby feather

 

Maybe you have seen an athlete wearing large brightly colored strips of tape on their body… do you know what they’re for? It’s not the newest fashion statement – its kinesio tape! Dr. Grace Walker, physical and occupational therapist and nutritionist, wants you to know how to use kinesio tape correctly.

Kinesio tape (or kinesiology tape or elastic therapeutic tape) is an elastic strip that has an acrylic adhesive. This tape is used by many physical therapists and athletic trainers to treat pain and improve performance in sports. It isn’t like standard athletic tape that is normally used to immobilize a joint, this tape is used more to support the body part it’s attached to. Kinesio tape is used to improve range of motion, decreases over-extension, improves blood flow and decreases inflammation.

Research shows that kinesio tape can help to relieve pain for patients who suffer from chronic musculoskeletal pain, but it’s not recommened to use kinesio tape as the first line of defense for muscle pain. Although there has yet to be research done to prove its long-term effects, kinesio tape has been shown in short-term rehabilitation. Kinesio tape wont be the only thing you are going to need to manage your symptoms, but adding kinesio tape to profesionaly supervised therapy programs will help! At Walker Physical Therapy and Pain Center, our expert physical therapists will develop an exercise program to treat your injury and apply kinesio tape every visit!

 

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

Facebooktwittergoogle_pluspinterestrssby feather

Proof that Physical Therapy Helps Knee Pain – Our Success Story

Facebooktwittergoogle_plusredditpinterestlinkedinmailby feather

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

Facebooktwittergoogle_pluspinterestrssby feather

5 Ways to Reduce Plantar Fasciitis Pain

Facebooktwittergoogle_plusredditpinterestlinkedinmailby feather

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

Facebooktwittergoogle_pluspinterestrssby feather

5 Signs of Plantar Fasciitis

Facebooktwittergoogle_plusredditpinterestlinkedinmailby feather

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

Facebooktwittergoogle_pluspinterestrssby feather