Back pain, after all, can put a real damper on the Holiday Season. 

As one of the most common conditions treated by physical therapists, back pain and injury will even about 80 percent of all Americans at some point in their lives, making it one of the top causes of disability in the U.S. Fortunately, it’s a condition that’s preventable, and one of the ways of doing this is to learn proper lifting techniques. 

But, preventing back pain isn’t the only concern when we talk about proper lifting. Using the proper techniques for lifting and carrying awkward and/or heavy objects is about minimizing strain on the entire body. 

The goal, in other words, is to put yourself in a position that allows the body’s musculoskeletal system to work as one cohesive unit, without putting too much strain on one area, such as the lower-back or shoulders. 

So without further ado, strongly consider the following tips for proper lifting during this Holiday Season … and throughout your lifetime: 

Warm Up: 

Don’t ever assume your body’s ready to lift heavy objects without first being thoroughly warmed up. Take the time to stretch you lower back as well as your legs and hips. Also, do a few jumping jacks to get the blood flowing to the muscles in your body. 

Get Close 

Avoid reaching for a heavy or moderate-sized load. Get up nice and close to the box or object to minimize the force (in the arms, shoulders and back) needed to lift, and always hold it close to your body. 

Bend & Lift with the Knees 

We’ve all heard this before, and it’s true. But in doing so, keep your back straight and your body upright as you lower yourself to the object in question, then use your legs to rise back up. 

Get a Grip 

This seems to go without saying, but if you can’t get a strong, comfortable grip on the object in front of you – even if you know you can carry the weight – don’t try to be a hero. Find someone to help you or an alternative way of getting the object from A to B, such as a hand cart or dolly. 

Reverse the Steps 

When you get to where you’re going, set the item down just as you picked it up – but in reverse. Keep it close to the body, lower with the legs and move slowly and deliberately. You can just as easily injure yourself setting objects down as you can picking them up. 

In addition, keep from twisting or reaching while lifting and/or carrying a load. Don’t rush through the process of lifting, and if you’re tired, put the work off until later 

And finally, if you do feel pain during or after lifting, or you have an injury or condition you feel is holding you back from moving properly, visit a physical therapist for a full assessment prior to trying any sort of heavy or awkward lifting. 

The post Holidays an Ideal Time for Refresher on Proper, Safer Lifting appeared first on Impact Physical Therapy.

More than 25 million Americans – about 1 in 10 people – suffer from chronic pain, according to the National Institutes of Health (NIH). 

“We like to say that movement is medicine for both the body and the mind, and this is especially true for those suffering from and attempting to manage chronic pain,” said Mitrano, owner of Impact Physical Therapy in Lynnwood. 

“In this sense, physical therapy plays an integral role in helping people overcome chronic pain, and it’s much safer than many of the alternatives.” 

The Centers for Disease Control & Prevention (CDC) agrees. 

In new CDC guidelines released in 2016, health professionals not only question the safety and effectiveness of opioid use for the treatment of chronic pain. They also tout physical therapy and exercise as options for managing chronic pain which “may actually work better” than oft-abused opiate painkillers like Vicodin and OxyContin. 

Besides being more effective, physical therapy is less risky and leads to far fewer negative side effects. In contrast, the CDC reports that opioid use lead to more than 28,000 deaths in 2014 alone. 

Chronic pain is described as any pain or discomfort that lasts more than three to six months. Unlike acute pain, which can be attributed to a specific ailment or injury, chronic pain often cannot be pinpointed to a specific condition. 

The American Chronic Pain Association describes chronic pain as “pain that continues when it should not.” 

“Those dealing with chronic pain can start to feel hopeless and desperate as they’ve been dealing with their condition for a long time, sometimes with little to no relief,” said Mitrano. “It’s no wonder prescription drugs can seem like a great option at first.” 

“But,” Mitrano added, “they were never meant to be the long-term solution they’ve become as they’re risky, addictive and can lead to bigger problems. Physical therapy, in contrast, is a true, long-term way to treat and manage chronic pain.” 

A report about chronic pain released by the National Institutes of Health in January of 2015, in fact, specifically mentions physical therapy as a key, non-pharmaceutical option for treating, managing and even ending chronic pain. 

From education, strength and flexibility exercises and manual therapy, to posture awareness and body mechanics instruction, physical therapists are licensed and trained to identify the causes of chronic pain, then establish an individualized treatment plan for alleviating and possibly eliminating the pain, Mitrano says. 

“Through physical therapy, chronic pain sufferers become empowered,” Mitrano said. “Many learn that, through professional guidance, education, movement and exercise, they’ve had it within themselves all along to manage this seemingly bleak condition.” 

The post Physical Therapy More Effective than Drugs for Chronic Pain appeared first on Impact Physical Therapy.

So, it’s likely more people are fighting through tension-type headaches in order to maintain a sense of normalcy and order in a world that seems incredibly unpredictable. 

But why fight through the headaches, asks Lynnwood physical therapist Nancy Mitrano, when a physical therapist can often provide relief from tension-type headaches by correcting the problems that cause the pain? 

“A tension headache often starts with pain or dysfunction at the back of the head or neck – discomfort that can spread around your head, and even to your eyes,” said Mitrano, owner of Impact Physical Therapy in Lynnwood. 

“What we as physical therapists can do, after a thorough examination and a series of questions, is determine the likely causes of your headache. Then, we can treat these causes.” 

According to the World Health Organization, a tension-type headache (TTH) is the most common primary headache disorder in the world, typically related to stress or associated with musculoskeletal problems in the neck. 

One study published in the U.S. Library of Medicine called tension-type headaches the second-most common illness worldwide, affecting 80 to 90 percent of people at least once in their lives. 

Tension headaches, as they’re often called, are frequently described as a feeling of pressure or tightness, often like a band around the head that spreads into or from the neck. 

According to the American Physical Therapy Association (APTA), these headaches may be caused by stress, fatigue, poor posture, or problems with the neck or jaw – like an injury. 

“Once we determine the cause of your tightness and pain, we can work with you to correct the underlying problem that’s leading you to experience these headaches,” Mitrano said. “This can be fatigued muscles from bad posture, or a lack of strength or mobility in your neck and shoulders.” 

Often, treatments will focus on three areas: improved posture, improved strength in the upper back, neck and shoulders, and improved mobility in the neck and spine through stretching and pain-reducing movements. This is also known as manual therapy. 

“We’ll not only provide relief through treatments in the clinic, but also work with people to correct the issues which caused the headache in the first place, be it improving posture or simple changes in lifestyle,” said Mitrano. “Physical therapists always treat with an eye toward future prevention.” 

So, if 2020 has been a constant headache for you or a loved one, schedule an assessment with the Impact Physical Therapy team. They will determine what’s causing your tension headache and how it can be successfully and affordably treated through physical therapy. 

The post Find Relief from Tension Headaches with PT appeared first on Impact Physical Therapy.

While this sentiment may seem understandable, our team would like to remind people that it’s possible to be thankful for, and even embrace, the challenges we experience in life. 

When we consider what we have to be grateful for this Thanksgiving season, in other words, let’s not overlook the ways challenges can have a positive effect on our lives. 

Yes, it’s been a tough year in many ways, but being able to express gratitude in the face of all these challenges isn’t just good for the soul. Research shows it’s also good for overall health. 

One study from 2012, for example, reported that grateful people generally experience fewer aches and pains and report feeling “healthier” than other groups. This is no surprise when you consider that, based on various research, grateful people exercise more, get better sleep, and follow up on regular health check-ups. 

From a psychological perspective, higher levels of gratitude increase happiness, reduce depression and aggression, and cultivate resilience in life. 

We could all use a little more positivity, whether we’re talking about 2020 or any other year. The key, even in the face of big challenges, is to actively identify and express gratitude in our day-to-day lives. 

How? Consider the following advice: 

Embrace Your Challenges:  

This is oftentimes easier said than done, especially during the fallout of a long-term global pandemic. Keep in mind, though, that when approached constructively, challenges often bring out our best selves. They make us stronger and more focused, confident and capable. 

Celebrate Minor Victories:  

You’ve heard the phrase, “Don’t let perfect be the enemy of good.” This simply means that victories regularly come in increments, and that small improvements are often worth celebrating. Keep this in mind as you work to achieve your goals (regardless of size) and as we continually strive for post-COVID normalcy. 

Acknowledge & Express Gratitude:  

Knowing you have a lot to be thankful for isn’t the same as regularly considering, jotting down and expressing your positive thoughts. Being grateful should be an active process. 

By forcing yourself to consider specific things you’re grateful for every day, you’ll train your mind to more naturally think in these terms. Expressing gratitude in overt (i.e., writing a thank-you letter) and creative ways can give this positivity an even bigger boost. 

Surround Yourself with Positivity:  

The levels of positivity in the company you keep can directly affect your ability to be feel gratitude. Being around positive people and those you love and respect can feel energizing and lead to greater levels of optimism in your life. 

Volunteer:  

As a way of giving back to others in your community, volunteering – especially during this era of the coronavirus and economic downturn – can make you feel more grateful about your own life. Studies have shown that helping others through volunteering can also increase our personal level of well-being. 

The post 5 Ways to Feel Gratitude in the Face of Challenges appeared first on Impact Physical Therapy.

“When it comes down to it, physical therapy is all about experiences. It’s about making it possible for people to live and experience life to the fullest,” said Mitrano, owner of Impact Physical Therapy in Lynnwood. “Movement – not just exercise, but the overall ability to work, play and live optimally – just so happens to be at the center of so many of our greatest life experiences.” 

And with October being National Physical Therapy Month, Mitrano and other physical therapists across the country are highlighting the many ways physical therapists are uniquely positioned to improve lives and experiences for people of all stages in life. 

Physical therapists are highly educated medical professionals who are trained and licensed to help people both improve and maintain the ability to move optimally and with reduced pain. Often, physical therapists can help people do this without the need for surgery or prescription medication. 

“This includes people who are hurt, injured or who have had surgery, of course,” Mitrano said. “But, it includes much more than that. 

“This includes athletes looking to improve performance and avoid injury, older adults looking to stay active and independent, workers who want to improve production and comfort while on the job, women who are pregnant … all the way to people who just want to be healthier and less sedentary so they can better enjoy the things they love.” 

And, while strength, cardio health, balance and flexibility are critical for maintaining functional abilities throughout life (i.e., walking, climbing stairs, lifting, reaching, getting out of bed), the ability to move optimally and be active, Mitrano says, is something that can equally benefit the body, the mind and the soul. 

The Body

It’s no secret that being active and exercising regularly can benefit the body in seemingly countless ways, from improving cardiovascular health to reducing the incidence of chronic disease. But beyond maintaining great health, exercise as prescribed by a physical therapist can benefit people in other numerous ways, from helping reduce chronic pain to strengthening bones and joints in older adults.  

The Mind 

Multiple studies have shown that regular exercise can sharpen and improve memory. But, for those with mild cognitive impairments, exercise can also help slow their rate of cognitive decline. Exercise has also been linked to greater focus, improved learning for children and adolescents, and a reduction in anxiety and stress. 

The Soul 

Research has also shown that those who exercise regularly tend to be happier and more social than those who live a more sedentary life. Not only that, but maintaining a stronger, healthier body with an eye toward optimal movement helps remove barriers that may stop someone from experiencing life to its fullest, whether that includes exploring new places or trying new things.  

“The greatest joy I get from being a physical therapist is helping people get to a place in their lives that they thought was either in the past or was unattainable from the get-go,” Mitrano said. “Whether it’s helping a person finish their first 5K or making sure someone’s able to pick up and hug their grandkids, my job as a PT is to help people experience life and be the greatest possible versions of themselves – all through better, more optimal movement.”  

The post ‘Why Movement Matters’ during National Physical Therapy Month appeared first on Impact Physical Therapy.

According to physical therapists across the country, including those with the American Physical Therapy Association (APTA), annual physical therapy checkups provide the third critical (and often overlooked) piece in long-term health and preventative care. 

“The annual physical therapy checkup provides something that no other health provide checkup provides,” said physical therapist Lisa Culver, senior practice specialist with the APTA. “By using the movement system as the lens to look at how a person’s doing, we can play a part in disease prevention, help patients take better control of their health, and avoid or better manage a lot of chronic conditions.” 

This includes identifying weaknesses, limitations, defects and other factors affecting one’s musculoskeletal system – issues that could lead to discomfort, pain or injury. Based on the results of a physical therapy “checkup” examination, a physical therapist is able to provide clients with individualized treatments and/or programs meant to help prevent future, movement-limiting issues. 

“Too often, I hear older patients as, ‘Why didn’t someone tell me this earlier,’” wrote Carole B. Lewis in the Atlas of Science. Lewis works in the George Washington University’s College of Medicine, Department of Geriatrics. “Their forward head, their muscle weakness, ankle inflexibility or balance issues did not develop overnight.” 

“Annual physical therapy screens and exercise programs starting at age 50, or younger, could prevent injurious falls, reduce compression fractures and improve quality of life,” Lewis added. “Most people know that physical therapists are essential to rehabilitation after surgery or accidents, but too few realize that physical therapists are the key to optimal aging.” 

Physical therapists are highly-educated, licensed health care professionals who help patients reduce pain and improve or restore mobility. During a preventative checkup, a physical therapist will evaluate such things as movement/injury history, balance, aerobic capacity, functional strength, flexibility and quality of movement (i.e., gait, reach, bending, etc.). 

In addition, a physical therapist will work with each person to address any personal limitations, weaknesses, pain or other impairments that may be holding them back from reaching their lifestyle and movement goals. 

“Everyone, but especially middle-aged and older persons, will benefit significantly from annual screenings conducted by physical therapists … much like annual dental checkups,” Lewis said. 

Physical therapy exams and/or assessments should also be considered: 

• Whenever one experiences pain, discomfort or strain when doing an activity they enjoy; 
• Whenever one is considering a new fitness or training program, or starting a new sport; 
• Following the completion of post-surgery rehab, when trying to resume normal activities; or 
• After any surgery or condition that has led to bed rest. 

For more information about annual physical therapy checkups, contact your physical therapist with questions or to schedule an evaluation. 

The post See Your PT Annually for Injury Prevention, Early Intervention appeared first on Impact Physical Therapy.

Physical therapists say this is a common question among both avid runners and those who may start running for exercise or to participate in that first 5K. 

It’s a question that highlights a common concern about running – that it’s an activity that’s good for the heart but bad for the knees. 

For most people, though, the answer is a resounding no. 

The Evidence 

A majority of runners can rest assured there’s really little evidence that running, when done properly, damages the body or increases a person’s risk of developing arthritis in their knees. 

In fact, research has shown the opposite. 

According to an analysis of multiple studies, for example – findings that were published in the Journal of Orthopaedic & Sports Physical Therapy in 2017 – 10.2 percent of non-runners develop osteoarthritis in knees or hips, while these ailments develop in just 3.5 percent of recreational runners. 

Further research has revealed that when it comes to the risk of developing osteoarthritis, running takes a back seat to other, more worrisome factors like knee injury history, genetics, occupational exposure to risky movements, age, and obesity. 

Movement is Medicine 

This and other research simply support the much broader viewpoint that living a more sedentary lifestyle puts one at a much higher risk of chronic pain and conditions, like osteoarthritis, than living a more active life. 

In fact, a phrase used often by physical therapists – “movement is medicine” – most often holds true. 

Unless someone has other underlying conditions that make running difficult or which cause more wear and tear on the muscles and joints – such as bad form or overtraining – runners can rest assured that recreational running is safe on the knees and joints. 

What About Common Running Injuries? 

That’s certainly not to say runners are immune to pain and injury. Issues like runner’s knee, shin splints, Achilles and foot pain, and so on are experienced by thousands of runners every year. 

These conditions, however, are often due to issues such like bad running mechanics, muscle imbalances, improper footwear, overexertion, or not enough rest and recovery between workouts. 

Physical therapists regularly work with runners of all ages and levels to identify these underlying causes of pain and injury. Through professional running and movement assessments, as well as a physical examination of affected areas, PTs can pinpoint, then address, the true sources of the pain. 

They can can then ensure the safety and longevity of runners through one or a combination of strategies, like strength and flexibility exercises, the establishment of better running mechanics, new running shoes/insoles, or the development of a more individualized exercise regimen. 

The post Will Running Damage Your Knees? Studies Say No. appeared first on Impact Physical Therapy.

The study, published by Health Services Research in May of 2018, found that those who first consulted with a physical therapist about their low back pain were 89 percent less likely to receive an opioid prescription. 

Such a finding, Mitrano says, only reinforces the multiple other medical studies that exist which point to role exercise and physical therapy play in successfully treating and preventing back pain. 

“Movement is medicine – there’s no disputing it,” said Mitrano, owner of Impact Physical Therapy in Lynnwood. “We see examples of this every day at the clinic, and research continually supports it with regard to several ailments and injuries, including one of the most common and indiscriminate ailments out there: back pain.” 

Eight of 10 people in the U.S. will experience back pain at some point in their lives, according to the National Institutes of Health, with 25 percent of the population having had low-back pain within the last three months. Back pain accounts for 10 percent of primary care physician visits and $86 billion in health care spending annually. 

A 2015 study published in BMC Health Services, a health care journal, says many of these costs associated with acute, non-specific back pain can be reduced by up to 60 percent when the patient sees a physical therapist early. Another study published the following year in JAMA (Journal of American Medical Association) Internal Medicine, found that exercise reduced the risk of repeated low-back pain by between 25 and 40 percent. 

“Evidence points to physical therapy is the obvious first step in assessing and treating back pain,” said Mitrano. “A physical therapist can send you down a very different, yet very effective, treatment path than one that begins with prescription medication or advanced imaging – like an MRI. It can also be much easier on the pocketbook.” 

Studies have even shown that physical therapy can be just as effective as surgery in the treatment of some common back ailments. For instance: 

Lumbar Spinal Stenosis

Lumbar spinal stenosis is the narrowing of the open spaces within your spine, which can add pressure to the spinal cord and cause pain in the lower legs and back. A recent study published in the April 2015 edition of Annals of Internal Medicine states the condition can be treated just as successfully with physical therapy as with surgery – and with 15 percent fewer complications. 

Degenerative Disk Disease (DDD)

Affecting 3 million people per year, this condition is defined by the breaking down of the spine’s shock absorbers, known medically as intervertebral discs. A 2013 study conducted at Thomas Jefferson University Hospital found that patients who pursued surgical options to treat DDD did not experience greater outcomes in pain, disability and health status as those who opted for physical therapy. 

“A physical therapist can often effectively treat low-back pain through manual therapy, strength and flexibility exercises, functional training and education,” said Mitrano. “Back pain is such a common ailment, and our physical therapy team boasts years of experience, and successes, that can help set someone on a path toward better health and happiness.” 

The post Back pain? Studies say get PT first. appeared first on Impact Physical Therapy.

While in-office workstations are often designed around ergonomic considerations and long-term trial and error, ensuring optimal comfort and health, home workspaces can often fall short in this regard. 

Home workspace safety and comfort, however, should remain top of mind. 

Self-Care & Injury Prevention 

While it sometimes feels we’re all sacrificing right now to survive the COVID-19 outbreak, that doesn’t mean we ignore self-care. 

This includes focusing on the hours you spend every day working from home, ensuring your workspace – whether at your kitchen table or at a desk in the corner of a spare bedroom – isn’t putting you at risk of pain or injury. 

According to the Occupational Safety and Health Administration (OSHA), injuries resulting from work-related musculoskeletal disorders (WMSD) due to poor workplace ergonomics account for 34 percent of all workday injuries and illnesses. 

Neck strains, pain in the shoulders or lower back, tendinitis, bursitis, carpal tunnel syndrome, and so on – injuries and ailments often associated with poor workplace ergonomics – can and should be prevented in the workplace, even when that workplace is in your home. 

Boost Productivity 

Sitting in fixed or constrained positions most of the day, often repeating movements with the arms, hands and wrists, can take a toll on your body, leaving you more vulnerable to injury to the muscles, tendons and nerves. 

In contrast, a comfortable workspace is great for productivity and morale. 

OSHA estimates that the implementation of proper office ergonomics can increase productivity by an average of 11 percent. 

So, whether your work-from-home stint ends in weeks or months, it’s important to consider workspace improvements with an eye toward longevity. This includes abiding by the following guidelines for creating a safe and comfortable workstation: 

• Set your desk, chair, keyboard and mouse in position so your hands, wrists and forearms rest in straight lines and run parallel to the floor. Use a wrist rest for your keyboard and mouse, if needed. Allow your upper-arms to hang normally from the side of your body, elbows bent at around 90 degrees. 

• Place your monitor at a height that keeps your head level (or bent forward slightly) and in line with the rest of your body. The top of your monitor should sit slightly below eye level and about an arm’s length away. 

• Ensure your chair offers proper lumbar support, allowing for a slight inner curve of the lower spine. 

• Keep your knees at about the same (or slightly lower) height as your hips, and make sure your feet can sit flatly on the floor. If they don’t fully reach the floor, bring in a footrest to support your feet. 

• Take frequent breaks from sitting. Take time to stand up and stretch for a minute or two every half-hour or so. And, if you can, take a walk over breaks or during lunch. 

If stiffness, soreness, numbness and pain persist, or you have a question about setting up a proper workspace in your home, contact your physical therapist to discuss options for an initial assessment. 

The post Create a Safe, Productive At-Home Workspace appeared first on Impact Physical Therapy.

“While flip-flops are often the go-to footwear for summer, there’s probably no worse footwear out there for the health of your feet,” said Mitrano, owner of Impact Physical Therapy in Lynnwood. “And since your feet serve as the foundation of the rest of your body, poor footwear can lead to a chain reaction of ailments and pain up your body, from your ankles and knees to your hips and back.” 

Why? Because not only do flip-flops offer little protection or support for your feet, but they also alter the way you walk – and not for the better. 

According to researchers who recently studied their use at Auburn University, who reported their findings at the American College of Sports Medicine, flip-flips change a person’s gait in ways that can lead to sole, heal and ankle problems. By forcing wearers to scrunch their toes up as they walk in order to hold on the footwear, flip-flops lead people to take shorter strides that tuned wearers’ angles inward, which can lead to plantar fasciitis and ankle pain. 

Such lack of support can also affect joints throughout the kinetic chain, contributing to pain and injury in the knees, hips and back. This relevant to everyone, but especially to those who already suffer from chronic lumbar pain, says Mitrano. 

“With flip-flops, your feet make contact to the ground differently and without a lot of support, which puts pressure on the outside edges of the feet,” Mitrano said. “This leads to a slight rotation in the lower part of your leg, which in turn changes the angle of your pelvis and a slight twisting in the lower spine. Over time, this can take its toll.” 

All of this said, however, Mitrano doesn’t suggest we fear the flip-flop. Rather, we simply must wear when appropriate and with caution. The following are a few suggestions for accomplishing this: 

Don’t live in your flip-flops

In other words, flip-flops have a time and a place – in the shower, on the beach, the backyard, etc. But don’t wear your flip-flops during long walks, workouts, stop-and-go activities, or revert to them as your be-all shoes for the summer. 

Listen to your body

Even if you’re being smart about your flip-flop use, continue to listen to your body. Discomfort or pain in your foot, ankles, knees, hips, and/or back can indicate that your gait and stance requires better support at its foundation: the feet. 

Be prepared with alternative summer footwear

Complement your flip-flop wear with sandals that provide additional foot support and a strap across the back of the foot that holds them on better. Or consider hybrid sneaker sandals if you plan to be more active. 

If one does find that he or she experiences foot pain or ailments (which may be related to improper footwear) that makes walking, jogging or movement more difficult this summer, Mitrano points out that a licensed physical therapist like those on the Impact Physical Therapy team can perform a thorough gait analysis and pain evaluation. Such efforts go far toward helping ensure the body’s foundation is always protected through the use of proper footwear. 

The post Summer Pro Tip: Wear Your Flip-Flops with Caution appeared first on Impact Physical Therapy.