She finally arrived! In the wee hours of Sunday Morning we were blessed with a beautiful girl: 8lbs 5oz, 19in. We are thrilled. Everyone is happy, healthy & back at home! Pictures to come. We can’t wait for you all to meet her.

How to Lift

Throughout our everyday lives we are carrying grocery bags, lifting children, laundry baskets and garbage cans. Lifting correctly with these simple tasks and when packing heavy bags for our summer vacations can help prevent neck, shoulder and back pain, and possibly even more serious injuries. Learning the proper way to lift will help you minimize the risk of pain and injury.
Before lifting, test the weight of an object or multiple objects before lifting. If it seems too heavy, ask for help or make multiple trips. Plan ahead before lifting heavy objects and make sure you have a clear path. This will help you avoid any awkward or sudden movements that can strain your muscles.
Lift with your legs, not with your back. Stand close to the object, bend your knees and keep your back straight, then lift. Don’t lean over an object to lift it. Instead, bend your knees to get down to the level of the object and bring it close to you. Face the object you intend to lift and avoid twisting. When lifting contract your stomach muscles, but be sure not to hold your breath.
Keep feet shoulder-width apart and maintain your balance by distributing the weight equally on both sides of your body. Hold heavy items with both hands, distribute the weight of multiple items between your hands, and alternate the side you carry your purse or child to avoid over working the same muscles all the time.
If an injury does occur, seek help. What starts as a minor back injury can progress to a chronic condition without early intervention.
If you have any questions on how to lift or aches and pains that are not subsiding let us know. We would be happy to assess the troubled area for you at Active Physical Therapy.

Get your votes in now at info@active-pt.com as voting closes at noon Saturday 1/7/12!!!!

Remember, we need date, sex & weight.

Prizes for correct date & gender and a grand prize for date, gender & closest to weight (under or over).

Keep checking the website for updates and pictures!

Healthy Knees for Running

For many runners knee pain is a familiar problem. However, knee pain is not inevitable. You can take some simple steps before, during, and after your run to help prevent knee pain.

The warm-up is one of the most important parts of any run. 10-15 minutes should be an adequate length to comfortably raise your heart rate and bring increased blood flow to your muscles. In addition to preventing injury, warming-up can help decrease your recovery time and improve muscle function while you are exercising.

While you are running the surface you choose can make a huge difference. Softer surfaces can cushion impact on your joints. Try running on a track, trail, grass or even asphalt (it’s softer than concrete) Keep in mind that some streets or trails have a ‘cross-slope’ to allow for rainwater drainage and can have an effect on your stride and alignment. Try to make sure the same leg isn’t always on the ‘downhill side’.

Cool down for 10 minutes following your workout to allow your heart rate and muscles time to adjust. Like warming-up, cooling down helps prevent injury and reduce recovery time.

Stretching after a run can be a great way to keep your body supple and help you maintain your flexibility. Try some of the stretches below. Each should be held for 30 seconds and performed twice on both sides.

• Calf (both with a straight & bent knee) Place the leg to be stretched behind you with your heel down and knee bent or straight. Rest your hands on a wall, tree or car, and lean forward until you feel a gentle stretch at the back of your calf
• Hamstrings (back of thigh) Place the leg to be stretched out in front of you or up on a step or bench. Bend at the hips keeping your back straight until you feel a stretch at the back of your thigh
• Quadriceps (front of thigh) Standing, bend the knee of the leg to be stretched and gently pull foot & ankle towards the buttocks feeling a stretch in the front of the thigh.
• Hip flexors (front of hip) Kneel on one knee with the other leg in front in a lunge position. Tuck your hips under and lean forward to feel a stretch at the front of your hip.
• Gluteals (back of hip) While sitting hug your knee toward your opposite shoulder to feel a stretch at the back of your hip.

Before, during, and after a run hydration and nutrition are key to keep your body running optimally. Be sure to drink plenty of water!

Cross training is a great way to train other muscles, give your body a break from impact, and keep you healthy and strong.

Give your legs a day off at least twice a week if you are running frequently.

Kathleen will be stepping in to take the same fantastic care of my patients while I’m on maternity leave. I worked with Kathleen 8 years ago and she embodies the same patient philosophy that I do: patients first, a focus on education & empowerment. I feel very lucky to have her in the office to tend to everyone I care so much about. Kathleen has a masters in physical therapy, is a certified orthopedic clinical specialist & a certified strength and conditioning specialist. Kathleen has been practicing since 2000. Thank you all for being loyal patients to the practice & I will keep you all updated on the arrival of baby Bealko.

While traveling pack snacks to keep your energy and metabolism high.

Stay rested. Try to maintain a normal sleep schedule through the holidays. Lack of sleep can lead to overeating and generally not feeling your best. Enjoy the party but give yourself some time to bounce back.

Stay hydrated! Drink at least eight glasses of water per day to stay hydrated while traveling or after a holiday party.

*Effects 1/3 of all women, as well as, 3-11% of all men
*Defined in 4 categories, but, overall any complaint of involuntary leakage of urine
*Stress- A leakage of small amounts of urine when there is increased pressure on the bladder. This pressure can come from exertion such as, coughing, sneezing, jumping or lifting. The underlying source of leakage is typically weak pelvic floor muscles.
*Urge- A leakage of medium to large amounts of urine when a person feels a sudden strong urge to urinate. May be due to poor sensation (unable to tell bladder is full), neurologic deficits due to stroke, or an enlarged prostate in men.
*Mixed- a combination of stress and urge
*Functional- Occurs when a person cannot get to the toilet in time. This can be due to a physical disability requiring an assistive device for mobility, confusion, depression or environmental barriers (too many items to navigate around).

Pelvic Floor Muscles: attach to the pelvic bones and run front to back creating a bowl like structure that helps to support and lift the pelvic organs and controls the sphincter muscles
Although urinary incontinence is common, it is NOT a normal part of aging or a normal consequence of childbirth. It is a barrier to regular physical activity and is a socially embarrassing condition that can lead to social withdrawal and a reduced quality of life.

Physical therapy can help one recover control of your bladder through:
• Exercises to help strengthen and re-train the pelvic floor muscles
• Physiologic quieting techniques (behavior training) to reduce habits that may be increasing symptoms
• Education on diet and nutrition to avoid food and drinks that may aggravate incontinence
• Teaching of techniques that help stretch and strengthen associated musculature
Physical therapy can reduce the need for medications and possibly prevent the need for surgery

If you have been experiencing any of the symptoms above please be sure to schedule an appointment to see if you are a candidate for care.

Get moving! Take advantage of having friends and family around and gather a group for a post meal walk. You can catch up and get in some exercise.