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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Enhance your Running Performance with a Running Gait Assessment

Running Assessment

Did you know that the physical therapists at Functionize Health & Physical Therapy offer Running Gait Assessments?  If you are a runner, this is something you should consider. Not only will it enhance your running performance, but it will keep you running injury-free long into the future. What is a Running Assessment? Our physical therapists will complete a comprehensive evaluation of your strength, flexibility, and running mechanics to see where things are going wrong in your run. We use a video gait analysis program to identify areas that are prone to breakdown and teach you ways to prevent and treat…

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Assess Your ‘Movement Health’ to Lower Your Risk of Back Pain

Movement Health | Blog

Americans spend more than $87 billion each year on low back and neck pain treatment, according to a study in the Journal of American Medical Association. To prevent that figure from rising further, we must find ways to prevent the high rate of back pain incidences from occurring in the first place. And that means getting real about how we move during a variety of activities throughout the day, whether we’re working at a desk, tending to a garden or lifting a heavy object. The path to better management of patients with back pain begins long before the first stab…

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Is Exercise Cramping Your Style?

Cramping During Exercise | Blog

Most everyone has experienced cramping during various athletic events or workouts. Often times we attribute cramping to be the result of dehydration or electrolyte imbalances, but there is some literature that indicates that this may not be the most appropriate theory. While the muscle is the tissue that experiences a cramp, it may not actually be the driver behind the cramp. Instead, literature generally accepts that cramping is actually nerve mediated, whether peripherally (nerves outside of the spinal cord) or centrally (spinal cord/brain) driven is still up for debate. What is evident though, is that cramping and fatigue normally go…

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Peri and Post-Menopausal Nutrition: What You Need to Know

Peri and Post Menopausal Nutrition | Blog

Women 40 (sometimes mid-30s) and older face multiple challenges with nutrition and health. Undesirable weight gain, the loss of lean body mass, bone health concerns, and other issues that occur during the years leading to menopause and beyond can be very frustrating. While estrogen therapy has been proven to help with some of these age-related changes, it is no longer a standard of care for all women, due to other potential undesirable outcomes including increased breast cancer risk. Working with a dietitian to establish a personalized approach during this stage of life can empower women to remain healthy and strong…

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Common basketball injuries and prevention tips

Basketball Injuries and Prevention | Blog

Basketball is the most popular youth sport in the US. A study by the National Athletic Trainers Association found that 22% of male basketball players have an injury that causes them to miss playing time each year. 42% of the time, that injury is to the ankle or foot, making this the most injured area. Some other common injuries to basketball players include: Lower Extremity Muscle strains such as a groin pull, quadriceps, hamstring, or calf strain Knee ligament injuries such as ACL, LCL, MCL tears or sprains Ankle sprains, including high ankle sprain Ankle fractures Overuse injuries such as patellar tendonitis, IT…

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