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Holiday Health Tip #3

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

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Incontinence & how to manage!!!

*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.

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Holiday Health Tip #2

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.

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Posture

What is good Posture?

Good posture is symmetrical left to right, with the body’s joints stacked on top of each other allowing for minimal muscular effort.  Good muscular tone at the center of the body allows the joints of the arms and legs to work correct

The Importance of Good Posture

Maintaining good posture throughout your day is one of the best ways to keep your joints healthy and functioning well.  With good posture you can help prevent low back, neck, shoulder and hip pain.

-Faulty alignment results in undue stress and strain on bones, joints, ligaments, and muscles

-Repeating imperfect postures can cause muscle and soft tissue shortening or lengthening possibly causing pain, weakness, or changes in movement patterns

Sitting/Desk Set Up

Most of us spend a lot of our day sitting and as we sit for prolonged periods our posture often suffers.  The best ways to counteract these forces are to start in the best position possible and change positions frequently.  Poor sitting posture reinforced over prolonged periods of time can lead to pain or postural changes such as a forward head, rounded upper back and shoulders, and hip stiffness

For good sitting posture at your desk:

-Keep feet flat on the floor

-Knees and hips at 90 degrees

-Back against back rest of chair, thighs fully supported on the seat

-Shoulders stacked above hips

-Armrest ½ inch above hanging height of elbows

-Keyboard at elbow height

-Computer screen at eye level and directly in front of you

-Get up and move as often as you can and least once an hour!

Standing

When standing, the best posture is achieved by keeping an equal amount of weight on each foot.

This allows the body to distribute forces evenly.  There should be a balance of muscles working on the front and the back of the body from side to side. Your body should be lined up so that your ear is lined up over the center of your shoulder, your shoulders are centered over the hips, your knees are straight, but not locked, and your weight is over the center of your feet.

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Girls On the Run 12/3/11

We just had another wonderful experience at the Girls on the Run 5K at Seward Park.  We were there supporting all the participants, handing out pedometers to the girls, thank you gifts to the coaches and raffling off some of our supplements.  We had a great dry day to be out in Seattle.  Thanks again to all the participants, sponsors and volunteers.  We are so happy to be a part of such a fantastic organization.

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Nutrition & healing seminar on November 8, 2011

We are hosting a seminar on how one can promote healing through nutrition and supplementation on Tuesday Novemeber 8, 2011 from 7-8pm.  We would love to have you all join us for this interactive and educational discussion on how the body can improve its healing response when properly nurished.

Snacks and drinks provided.

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OPEN HOUSE!!! May 17th 5-8pm

Please join us for our open house on Tuesday, May 17 from 5-8pm.  Food, drink, door prizes & party gifts are all a part of the fun!  This will be the first formal viewing of our now 2 year old office and an opportunity for everyone to meet Emily Scherb, DPT & Tyler Martin, acupuncturist.  Tyler will also be doing free tongue and pulse diagnosis.

RSVP appreciated at 206 284 9088

We look forward to seeing everyone!!!

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Free Injury Screening!!!! March 29th

FREE   Injury screenings:   Tuesday, March 29th from 6-8pm.  Call today to schedule.

If you’ve been putting off getting that nagging shoulder pain looked at, your neck has been stiff and you don’t want to take the time to go to the doctor or you just rolled your ankle stepping off the curb, then you need to get yourself into Active PT!!!

We are scheduling 20 minute screens to advise you in the appropriate avenue to pursue: a true visit to the doctor, a course of physical therapy or a few exercises to do at home until symptoms are resolved.

We’ll help get you back on track!

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Welcome Emily Scherb!!!!

Emily joined our team as of 1/31/11 and we are so happy to have her talent at Active PT.  Tell you friends and family to schedule their free 1/2 hour screening offered in February only!!

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Active Physical Therapy in Alaska Magazine

This article discusses the deepest muscle layers of the spine that stabilize our trunk and pelvis for limb movement in contrast to the superficial layers that act to move us through our environment.

In other words, how can your PT help with your lower back pain. Read on!

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