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Functionize Team

5 Tips for Creating Good Habits While Toilet Training Your Child

Toilet training is an important developmental milestone for children, and is one of the first steps to becoming more self-sufficient. However, toilet training can be challenging for both children and their families. The following tips will help your child create good, lasting habits and avoid future bowel and bladder problems. Wait for it! Typical bowel and bladder development occurs around 18 months of age. Starting toilet training too early can create frustration and lead to poor habits or avoidance of toilet training all together. It can also lead to bowel and bladder problems such as urinary incontinence, bedwetting, urinary tract…

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8 Tips to Prevent Shin Splints

Shin splints, also known as medial tibial stress syndrome (MTSS), is a term used to describe symptoms of pain in the front of your lower leg and at times along the inside of the lower leg, next to the shin bone (tibia). It occurs when too much stress is put on the tibia or when the muscle next to the tibia is overworked. It most commonly happens from high-energy exercise or sports that involves running and jumping, and at the beginning of a sports or training program. Thankfully, shin splints can often be treated effectively, and, with proper progression of…

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80% of Americans Experience Back Pain, But 100% of PTs Know How to Prevent It

Got back pain? You’re not alone. Eighty percent of Americans suffer from low back and neck pain at some point in their lives. Let that sink in. With such great odds that you—or someone close to you—will one day become a statistic, wouldn’t it make sense to arm yourself with preventive strategies and knowledge? Physical therapy is a good place to start. By performing a thorough evaluation, a physical therapist can identify the muscular, postural and skeletal limitations that could one day lead to an episode of back pain. As part of the assessment, she will observe as you perform…

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Bone Health: What You Should Know

Healthy bones can help you stay strong and active throughout your life. If good bone health is achieved during childhood and maintained, it can help to avoid bone loss and fracture later in life. For healthy bones, it is important to maintain a physically active lifestyle and eat a balanced diet with plenty of calcium, vitamin D, and perhaps other supplements as needed. Physical therapists can design a unique program for you to help keep your bones healthy. Osteoporosis is a common bone disease that affects both men and women (mostly women), usually as they age. It is associated with low bone…

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Soreness vs Pain: What’s the Difference?

There are many benefits to exercise, including the potential for improved physical and mental well being. However, there may also be some physical discomfort associated with these activities due to the stresses placed on the body. When experiencing discomfort, it is important to understand the difference between exercise-related muscular soreness and pain. Muscular soreness is a healthy and expected result of exercise. Pain may be indicative of injury. But pain is personal, and the degree of injury does not always equal the degree of pain. Also, different people have a different pain tolerance. Understanding pain is helpful to managing pain. Individual…

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6 Balance Exercises You Can Safely Perform at Home

Dangerous falls are common in people over 65 years of age and can result in serious injury, and even death. According to the Centers for Disease Control and Prevention, 2.5 million older people are treated in the emergency room for fall injuries each year. The average health care costs related to falls is $35,000 per fall. Performing safe home exercises can help strengthen your lower body to reduce your overall fall risk. Always check with your health care provider before beginning a home-exercise program. A physical therapist can evaluate your balance and let you know which exercises are safe for you to…

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5 Tips to Improve Your Swimming Stroke and Avoid Injury

Swimming is a low-impact exercise that works all the muscles in the body. That’s why many injured athletes turn to the pool to maintain fitness and rehabilitate an injury at the same time. This does not mean that swimming is an injury-free activity. Shoulder injuries are the most common injury in swimming, and a proper swim stroke technique is crucial in injury prevention of them. Here are 5 things to focus on to improve your swimming stroke and avoid injuries: 1. Bilateral Breathing The ability to breathe comfortably on both sides is important while swimming the freestyle stroke. By changing…

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5 Common Myths About Low Back Pain

5 Common Myths About Low Back Pain image

Low back pain is common. At some point in their lives, 80% to 90% of the adult population will experience low back pain. Unfortunately, studies show that many people with low back pain don’t get treatment that aligns with best evidence-based practices. Here are 5 common myths associated with low back pain: Myth 1: Spinal manipulation (mobilizing the joints in the spine) is the best method for treating low back pain. A study showed that exercise was proven to be more effective than manipulation (only 10% required manipulation). Myth 2: Ultrasound and electrical stimulation are proven to aid recovery from…

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Everything You Never Knew You Wanted to Know about Going to the Bathroom (Part 2)

Everything You Never Knew You Wanted to Know about Going to the Bathroom

Last week we looked at some guidelines for what might be considered “normal” bladder habits. Today we will cover some guidelines for healthy bowel habits. Norms: The average adult will have 1-3 bowel movements per day or 5-9 per week. Consistency of bowel movement should be firm and formed into logs. Should occur with ease – no straining necessary – and only take a couple of minutes You go less frequently: a) You could be constipated. Mild constipation can occur for numerous reasons including deviating from your normal routine (ever been backed up on vacation??). If this persists though, try…

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Everything You Never Knew You Wanted to Know about Going to the Bathroom (Part 1)

Everything You Never Knew You Wanted to Know about Going to the Bathroom

As a pelvic floor therapist, I often receive questions from patients about what is “normal” when it comes to bladder and bowel habits. Well, there are no firm rules, but here are some general rules of thumb to keep in mind when nature calls. Bladder Norms: Most adults urinate about 6-9 times each day and 0-1 times each night. The average adult bladder holds about 2 cups of urine during the day (~350 mL) and up to 4 cups at night (~800 mL). Most people have an urge to urinate when there is about 200 mL of fluid in the…

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