Tag Archives: physical therapy

To Stand or Not to Stand…That is a Good Question

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Many of you have probably heard of the detrimental health statistics about sitting at a desk for 8 or more hours per day. Some statistics reveal that a sedentary job is equal to the health effects of smoking or drinking! And that it makes us fat. If you would like to learn more about all the things that are terrible about sitting for long periods of time, you can read this interesting website.

 

In truth, by the end of the day (and even more so by the end of the week) we probably tend to look like the picture below. Over time, bones stiffen into this position and the muscles on our back get overstretched and weak. Meanwhile, muscles on the chest get very tight and restricted. Since life is also “in front of us” we tend to be in this position even outside of work. The effects of gravity are tough to fight!

 

Skeleton at Desk

 

What to do? The point of this blog is to help guide you through all the new buzz about standing while at work. To stand or not to stand? The short answer is, it depends. Do you have specific aches or pains? For example, if you have a lumbar disc injury, neck pain or shoulder pain then standing may be beneficial. On the other hand, if you have significant arthritis in your lumbar spine or your knees, standing might be very uncomfortable.

 

If you think it would be better for your body to stand, here are a few considerations:

 

• Are you personally or is your office willing to invest in the large price tag for a new desk? Adjustable sit to stand desks are expensive, but not considering the price tag, they can be very beneficial.

• Understand that transitioning everyone in the office to even a static standing desk may not be in the office budget.

• To see if you even like standing, try a do-it-yourself platform to stack on your existing desk. Measurements need to be accurate based on your height, and the height of the existing desk. You can stack books or use a crate to elevate your monitor and keyboard. Maybe you even decide that this DIY project will work for you permanently!

• A thick mat may be necessary to help cushion your feet and decrease pressure on your spine

• A physical therapist can help you determine ergonomic measurements that fit your body to your workspace, but a few basic tips are available in the picture below.

 

Skeleton at Desk

 

Can’t stand? Try these tips:

 

• Transfer between an office chair or an exercise ball. Even if you can’t or don’t want to stand all day, try to do some tasks in a standing position

• Get up and take breaks! Even just a quick 3 minutes every hour could make a difference.

• At the office, do stretches to reverse the forward effects of gravity. Take your joints in the opposite direction that they have been all day. For example, stretch your mid back into extension, straighten your arms, straighten your hips, and open your chest

• A full ergonomic evaluation by someone in your HR department or by your physical therapist could help fit the desk to your body more appropriately.

 

Jessica Dufault is a licensed physical therapist, a certified athletic trainer and a co-owner of Mindful Motion Physical Therapy, LLC in Madison, Wisconsin. She earned her Doctorate in Physical Therapy from Emory University in 2006.

 

These are the thoughts and opinions of the author and they do not constitute medical advice.  For advice on medical issues you should always consult your local medical practitioner. 

 

Foam Rolling Technique With Videos

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Foam rolling can be a great addition to your workout program and it is a vital component to preventing injuries. You should always use the foam roller before stretching as this allows you to release any myofascial adhesions, thus allowing you to stretch the muscle to its optimal length. Make sure you roll the full length of the muscle avoiding rolling over joints. You should also roll slowly as this will give you the most benefit. Too many people hastily roll up and down the length of the muscle. While this may give the muscle-fascial connection some release, it is not ideal. Foam rolling can sometimes cause shoulder discomfort, especially in those who have underlying shoulder injuries. If this is the case, you can try using yoga blocks or several folded towels underneath your hands as a way to reduce the stress on your shoulders.

 

Enjoy the following videos as I demonstrate the technique for rolling your calf and your IT band.

 

 

 

Nathan has been a certified athletic trainer since 2003. He is a licensed athletic trainer in the state of Wisconsin, a Corrective Exercise Specialist and he is co-owner at Mindful Motion Physical Therapy, LLC in Madison, Wisconsin.

 

These are the thoughts and opinions of the author and they do not constitute medical advice.  For advice on medical issues you should always consult your local medical practitioner. 

ARE YOU AT RISK FOR DEVELOPING OSTEOPOROSIS?

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Now that the New Year is upon us, most of us have made healthy goals for 2013. Presumably most people’s list will include one of these goals: losing weight, improving heart health, kicking the nicotine habit, drinking less caffeine, working out more or reducing sugar intake. All of these are great health goals, but how many of you have “Combating Osteoporosis” on your New Year’s Resolution List? Here’s why you might give it a thought…

 

If you take your risk for suffering a heart attack, developing breast cancer or having a stroke and combine these numbers, this will equal your risk for developing osteoporosis!1 Men and women of all races are at risk for developing osteoporosis. Yes men, even you are susceptible to this disease, although those most at risk are Asian and Caucasian females. Increasing the awareness of this disease is so important. Additionally, knowing a few simple things about osteoporosis and its risk factors could possibly help you prevent this disease.

 

Lets start with the definition. Osteoporosis is translated to “porous bone.”1 This means the cells that break down bone outnumber the cells that build bone. When this happens, our bones start to develop holes, like in the picture below. As your bone becomes less dense it also becomes more susceptible to fracturing easily. Can you imagine fracturing a rib just by coughing too hard?

 

Osteoporosis Image

 

Are you at risk for developing osteoporosis? Let’s look at some of the more common risk factors.

 

Risk factors we can do nothing about include:

Age – over 50 years
Gender – female (although males can develop it too!)
Race – Caucasian, Asian
Heredity – thanks mom!
Body Frame Size – small, thin
Early Menopause = higher risk

 

Risk factors we have control over:

Diet – get enough calcium and vitamin D, limit alcohol and caffeine
Smoking – just don’t do it!
Sedentary Lifestyle – couch potatoes need to get moving
Weight – high body mass index

 

Understanding if you are at risk is the first step. Know that you can actively eliminate some risk factors and take a positive approach to your health and wellness. If you are at risk, what is next?

 

I would talk with your MD or naturopathic doctor. They can give you suggestions for supplements, medication if warranted, and dietary advice. Your MD can also take a baseline measurement of your bone density and then compare this over subsequent years to determine if your bone density is improving or maintaining. Then, I would talk with a physical therapist. The physical therapist can give you tools to help you reduce your pain, build bone and muscle strength, correct your posture and improve your balance. This is all necessary to decrease your risk for falls and fractures.

 

The National Osteoporosis Foundation (NOF) estimates that osteoporosis affects 10 million American women. NOF also estimates that 50% of women and 25% of men will at some point in their life be affected by this disease.1 This is why I felt compelled to write this blog. Go ahead, take the first step in safeguarding the future of your bone health!

 

Find a knowledgeable physical therapist near you by using the following search tool:

http://www.apta.org/apta/findapt/index.aspx?navID=10737422525

 

Jessica Dufault is a licensed physical therapist, a certified athletic trainer and a co-owner of Mindful Motion Physical Therapy, LLC in Madison, Wisconsin.

 

These are the thoughts and opinions of the author and they do not constitute medical advice.  For advice on medical issues you should always consult your local medical practitioner. 

 

Great Resources:
1. National Osteoporosis Foundation
2. WebMD
3. Everyday Health
4. MelioGuide

3 IMPORTANT THINGS TO KNOW ABOUT PREVENTING AND DEALING WITH LOW BACK PAIN

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1. Anatomy

Knowing some basic anatomy of your spine is important to fully understand what may be the root cause of your pain.  This is by no means a full picture of the inner-workings of the spine, however it is a good start!  So, here it goes….

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PHYSICAL THERAPY IS FOR EVERYONE!

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physical therapist

PHYSICAL THERAPY IS FOR EVERYONE!

The transition to the doctorate degree in physical therapy has initiated a shift from healer to that of helper and often times it is misunderstood what a physical therapist actually does. I like to consider myself a helper or more appropriately guider if there is such a word.  I am here to tell you about the one-to-one model of physical therapy, its immense value and how it can help everyone.

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WHY EVERY ATHLETE SHOULD CONSIDER USING A FOAM ROLLER

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FOAM ROLLER - Physical TherapyWHY EVERY ATHLETE SHOULD CONSIDER USING A FOAM ROLLER

For any of you who have ever had a knot or trigger point worked on by a massage therapist, a spouse or willing friend, then you yourself may have uttered these same words, “that hurts so bad, but please keep going.”  You may be surprised at how many of these knots you have within your muscles at this current moment.  Trauma to a muscle will result in microspasms, which will in turn create myofascial adhesions.  These adhesions are formed by the body’s natural protective response anytime there is direct force, muscle imbalance, poor posture or repetitive stressors.  These adhesions cause a decrease in normal muscle function and will cause other nearby muscles to work harder which can lead to further imbalances and ultimately injury.

 

Enter the foam roller.  Especially for the lower body and back, routinely using a foam roller can prove to be a valuable tool in staving off injury as it will help to break up these myofascial adhesions and release the microspasms.  This will give the underlying muscle a chance to function at its optimal length.

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WHAT IS AN ERGONOMIC EVALUATION AND WHY IS IT IMPORTANT?

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ergonomic evaluationERGONOMIC EVALUATION

Acute and chronic musculoskeletal complaints and work-related injuries are on the rise, but why?  One glaring reason is two out of every three Americans sit for all or part of their work day at a computer station.1  This exposes workers to awkward postures, repetitive motions of the upper extremities as well as sustained postures that can create a multitude of spinal and muscular complaints.  Carpal Tunnel Syndrome, trigger finger, golfer’s or tennis elbow, along with cervical and lumbar disorders are examples of a few conditions that can be alleviated through appropriate ergonomics.

 

A second issue, according to anthropometric measurements (the comparative study of sizes and proportions of the human body), is that a standard desk is made to fit the height of the 95th percentile of all men!  This is absurd, considering this means you have to be 6 feet 3½ inches tall to appropriately fit at a standard desk.  We have to consider that 90% of people (male or female) fall between 5 feet 3 inches tall and 6 feet ½ inch tall.

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SELF-TREAT VS SEEKING PROFESSIONAL MEDICAL ADVICE

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Self-treat injuryIf you were at work today lifting a heavy box or at your adult league soccer game this evening and now your low back is locked in a spasm…what course of treatment would you pursue?  Self treat with ice and advil and give it a few days to see how it responds?  Immediately go to urgent care for evaluation and possible x-rays?  Swear off the medical profession and have a beer to ease the pain? Look up home remedies on your computer for treating an acute back injury? (By the way I just did this and supposedly 1 tbsp of black coffee inside your compression wrap may help reduce swelling…who knew?)

 

What I’m getting at is we all have different ways of dealing with injuries and pain.  Some may seem more extreme than others, but due to personal experiences or family upbringing we usually have a set way of dealing with physical trauma.  For those growing up thinking you could rub dirt on any injury, these people will tend to self-treat more often.  Others prefer reassurance and expertise by seeking an evaluation by a medical professional.   Gaining in popularity, many are starting to choose a non-traditional western approach and will seek the advice and treatment of an acupuncturist, craniosacral therapist, reiki master or energy balancer.

 

Personally, I believe all the different treatment options available have an important place in today’s society.  The biggest question is when to use which tool.   Maybe the back injury wasn’t nearly as bad as it initially felt and you didn’t need to go to urgent care right away.  Maybe your back pain would have cleared up through self-treatment by applying ice and resting.  But maybe not, maybe this injury was much worse this time and possibly even a herniated disc.  These symptoms wouldn’t have cleared up after a week and there is even a chance you could be doing more damage by continuing to work or play.

 

I don’t have a magic answer for you.  Instead I ask everyone to assess their own unique and established treatment philosophy and not be afraid to break out of this mold. If you have been suffering from neck pain or radiating pain for several years why not go see a physical therapist.  If you haven’t been to the doctor in 20 years, maybe it’s time to start going for an annual physical.  If you have chronic headaches and your only treatment for the last few years is daily aspirin, why not go see an acupuncturist.  Change is difficult, but living with pain and not exploring the different therapy options available to you could be costing you your happiness.

 

Nathan Dufault, ATC

Nathan has been a certified athletic trainer since 2003.  He is currently the office manager and co-owner at Mindful Motion Physical Therapy, LLC in Madison, Wisconsin.

 These are the thoughts and opinions of the author and they do not constitute medical advice.  For advice on medical issues you should always consult your local medical practitioner.