Physcial Therapy for Achilles Tendon

Published on December 19, 2012 by: Renee Kirbs

Achilles Tendon Injuries & Recovery

An Achilles tendon injury is a condition that affects the long tendon that stretches from the heel bone to the calf muscles. This tendon allows the patient to extend the foot and to point the toes. Called the calcaneal tendon, it receives load stress when the body is walking and running.

For athletes, the risk of an Achilles tendon injury is very real and a potentially career ending sports injury. In severe cases, too much force applied on the tendon can cause it to rupture ompletely or tear partially.

Achilles Tendon Injury Causes

There are activities that might cause an Achilles tendon injury. Failing to stretch properly before exercising is one, and abrupt increase on physical activity involving this tendon is another. Being flat-footed can be another cause of this condition. The muscles and the tendons get stretched when the arch of the foot collapsed in fallen arches or overpronation.

Popular sports that can cause Achilles tendon injury are volleyball, tennis, basketball, softball, baseball, football, dance, gymnastics and running. When the muscle tenses abruptly, the tendon can be severely affected. This is true when a patient starts to move very quickly without warming-up or stretching.

Symptoms of an Achilles Tendon Injury

Symptoms of an Achilles tendon injury can be felt from mild tenderness, stiffness and swelling to more severe pain along the back of the foot.  Sometimes a popping or snapping noise can be heard during the injury. In cases of complete tear of the tendon, the patient will experience difficulty in flexing his or her foot and in pointing his or her toes.

Healing An Achilles Tendon Injury

Physical therapy treatment approaches to an Achilles tendon injury can vary depending on the severity of the injury, your overall physical condition and what type of exercises you are able to handle.

In mild cases, this injury can actually heal on its own. To help in speeding up the process for an Achilles tendon injury, the patient can avoid putting pressure on the injured leg. Ice can also be applied to reduce the swelling and the pain.  A physical therapist can recommend ice therapy for up to 30 minutes, every 4 hours for 4 days or until the swelling and pain recedes. Strengthening and stretching exercises can also be performed once the patient has recovered from the Achilles tendon injury to prevent any recurrence.

Prevention Is Better Than The Cure

They said that prevention is better than cure. Medical practitioners have recommended several things to avoid an Achilles tendon injury. It is important to always stretch the Achilles tendon and leg muscles before and right after any physical activity. Uphill running should be avoided unless necessary.  Shoes with sufficient support should always be used and it is always best to stop any activity if pain or tightness in the heel or calf is felt.

Physical Therapy for Hip Pain

Published on December 15, 2012 by: Renee Kirbs

Hip Pain Is A Common Ailment

Contrary to popular belief, hip pain is not restricted to seniors. It can affect individuals of all ages at any time through over-exertion, sports injury, accidents and disease. When it happens it can be extremely debilitating. The hip is one of the major weight and stress bearing joints in the body. Impairment in hip function makes it difficult to maintain an active lifestyle or even day to day activities. The hips support our entire torso and are the bridge between the joints in the lower extremities (knee, ankle, foot) and the torso.

Sometimes, biomechanical abnormalities in the lower body manifest over a period of several years, triggering hip pain and knee pain. If an individual is overweight, there is excessive strain on the hip and knee joints while walking and climbing stairs. For example, years of running or even sitting in the wrong posture can cause excessive degeneration of the hip joint, finally take their toll several decades later in the form of excruciating hip pain.

Muscle Strain, Arthritis or Somethnig Else?

Patients everywhere, including Ann Arbor, Michigan, find it difficult to describe hip pain. Determining the location of the symptoms will pinpoint if the pain is from the hip or the lower back. If the pain is in the front of the hip or joint, it is likely that you are experiencing arthritis in the hip joint or have experienced a muscle strain. If the pain is on the side of the hip, it might be caused by the swelling of the bursa of the hip, a sac filled with fluid that allows muscles and bones to move smoothly. If the pain is in the buttocks or back of the hip is a likely sign that the pain is centered in the lower back.

Overusing over a period of time can result in pain, which explains the high incidence of hip pain in athletes. Despite this, some of the common causes of hip pain include sitting too much and driving long distances.

Lifestyle Causes

A sedentary lifestyle in the western world can also cause hip issues. Some cultures require sitting on the floor and squatting, which can result in greater flexibility and movement.

If you have added movement to your lifestyle, changed your sitting posture, tried gentle stretching, your hip should feel a lot better.

What To Do For Hip Pain

If the hip pain persists, call a physical therapist that can create a customized treatment plan to mitigate hip pain and improve or restore your quality of life.

You will discover a lifestyle that incorporates better posture, alignment, and better movement. Contact your therapist to find out why your hips are in pain and learn to take the necessary steps to get rid of the pain.

Physical Therapy for Ankle Sprains

Published on December 13, 2012 by: Renee Kirbs

Ankle Sprain and Physical Therapy

The ankle is the most common site of sprain in the human body. An ankle sprain can happen to you at a time when you least expect it. Normally, it occurs after a sudden unnatural twisting of the foot which can tear the ligaments of your ankle. An ankle injury affects every aspect of your daily life particularly your ability to walk.

The symptoms of an ankle sprain vary depending on the severity. There might be tenderness, bruising, swelling and stiffness. Walking can be painful if the ankle sprain is serious.

Just about everyone has the painful experience of spraining an ankle. The experience is more painful than what you expect and often the recovery time is much longer than you expects. Unfortunately, once an ankle has been sprained, it is at a much higher risk of re-injury. Athletes especially find they experience repetitive ankle sprains as the ligaments stretch further and further. Soccer and basketball players, tennis stars, marathon runners, and anyone else who use their legs for exercise can get caught up in the cycle of injury and recurring sprains. But this cycle can be prevented.

Strength and balance exercises, which can be designed for you, can be effective at reducing the risk of ankle sprains and pain associated with the injury. Strength training utilizing the muscles that turn your foot in (these muscles are called the invertor muscles) and turn your foot out (these muscles are called the evertor muscles) may lower the incidence of ankle sprains.

Depending on your needs, your physical therapist may recommend balance training using a ‘balance board’, which is an excellent way to stabilize and strengthen the muscles in the foot. This can be useful in preventing ankle sprain.

Balance intervention training involves an assortment of strength training exercises. There are physical therapists in Ann Arbor, Michigan which can teach you how to safely conduct these exercises so you eventually can perform them at home.

Combined, all the things your physical therapist can teach you can result in a significant reduction in the risk of injury to the ankle. This is especially valuable for athletes, individuals in jobs that require standing all day and women who spend a lot of time in heels.

Your physical therapist can determine an individualized, effective balance and strength training exercise routine and provide you with an exercise program to continue at home. One of the most important elements in starting a new routine is correct technique. Your therapist will show you how to correctly do the necessary exercises so that your body protects itself without the risk of further injury.

If you want to strengthen your ankle and minimize the possibility of suffering from an ankle sprain, all you need is a simple balance training program from your physical therapist.

Post Surgery Physical Therapy

Published on December 10, 2012 by: Renee Kirbs

Physical Therapy for Post Surgical Recovery

Surgery is often required to repair muscular or joint tears or instability, or other types of problems within affected areas of your body. After your surgery, rest is a crucial part of your recovery. In addition to rest, physical therapy is a necessary means to restore and optimize your affected areas Your physical therapist's fundamental goal is to improve your overall post surgical mobility. In some cases, it is his or her goal to restore your mobility to its optimum, pre-injury and surgical level. In other cases, it is his or her goal to surpass any of your previous mobility levels, which further protects you from the threat of re-injury. While you will perform many of the exercises in your physical therapist's office, it is pertinent that you also follow his or her home exercise plan to experience quicker, long-lasting post surgical healing. There are many types of range of motion exercices that can help to restore and improve your flexibility and mobility. Your doctor will work with your physical therapist to develop an individualized plan of action that helps your body gradually regain the ability to function within your own unique lifestyle, work, and athletic regimen.

Range of Motion Exercises

After a surgery, such as knee or shoulder surgery, your physical therapist utilizes range of motion exercises to help you regain optimal mobility of the affected area. For example, each joint in your body has a normal sphere of motion that allows the joint to effortlessly move from a starting to ending position without pain or discomfort. You can use the natural arm/wrist rotation as a visual guide of this inherent process. After an injury and subsequent surgery, your range of motion will be negatively affected by factors such as torn tissues, contracted ligaments or tendons, weakened muscles, scar tissue or swelling. Therefore, your physical therapist will prescribe personalized exercises designed to help you gradually increase your joint's contraction and expansion capabilities, which ultimately serves to eradicate the threat of re-injury to the joint.

Flexibility/Stretching Exercises

After lower body surgeries, such as knee or ankle surgeries, flexibility exercises are important to restore peak future walking and lifting abilities. Your physical therapist will design a custom flexibility exercise plan for you, using mainly stretching exercises, that targets the affected muscles. Some typical types of exercises to restore lower body flexibility include side and forward lunges, leg cross over stretches, knee to chest bends, and standing quad stretches. If you undergo upper body surgery, such as shoulder surgery, your physical therapist will most likely have you do shoulder and chest stretches, tricep stretches and bicep stretches as part of your individualized recovery plan.

How Range of Motion and Flexibility/Stretching Exercises Improve Your Overall Mobility

Your physical therapist's fundamental goal is to improve your overall post surgical mobility. In some cases, it is his or her goal to restore your mobility to its optimum, pre-injury and surgical level. In other cases, it is the goal of the physical therapist to surpass any of your previous mobility levels, which further protects you from the threat of re-injury. While you will perform many of the post-surgery rehab exercises in your physical therapist's office, it is pertinent that you also follow his or her home exercise plan to experience quicker, long-lasting post surgical healing. For more information you can contact a physical therapist who specializes in post surgery rehab treatment.

Sports Injury Rehab and Physical Therapy

Published on December 10, 2012 by: James H. Hobson

Physical Therapy for Sports Injuries

Playing sports is often a double-edged sword. On the one hand, being active in sports shapes your character to include discipline, tenacity, commitment and hard work in your mental repertoire. Playing sports also gives you physical strength, balance and overall improved health. However, being active in the sport of your choice also gives you the opportunity to injure yourself on a daily basis. While medical doctors are necessary to correctly diagnose your sports injury, physical therapists are necessary to help you manage the pain and restore strength and flexibility to the affected body part. Analyzing some common sports injuries, and the ways in which physical therapists generally treat them, will give you an idea of what to expect during your personalized recovery plan.

Common Sports Injuries Requiring Physical Therapy

Ankle Sprains

According to the American College of Sports Medicine, ankle sprains account for almost half of all reported sports injuries. The ACSM adds that these types of sports injuries generally arise from the inward rolling, or inversion, of your ankle. Resting and short yet frequent ice treatments are usually recommended for the first day or two. Then, your physical therapist will devise a personalized plan of action that usually includes balance training exercises, range of motion exercises, sport and/or job-specific rehabilitation training, and ankle muscle strengthening exercises.

Shoulder Injuries

When you experience shoulder injuries arising from playing sports such as football or baseball, expect your physical therapist to use a device called a goniometer to measure the strength and range of motion of your injured shoulder. He or she will then prescribe range of motion and strength training exercises, and cold therapy treatments to help you recover. Your physical therapist might also use a TENS, or electrical stimulation device, to help you better manage your pain throughout the ordeal. A TENS device is an instrument that uses electrodes to send electrical impulses into the nerves that are alerting your brain of pain in those areas of your body. The TENS device relaxes muscle spasms and temporarily stops nerve pain over the affected area.

Neck Injuries

Physical therapists generally use a variety of treatments to help sports-derived neck injuries, such as falling while skiing. In addition to having you perform exercises to strengthen your neck muscles, your PT might also have you use alternating hot and cold treatments on your neck. He or she might also put your neck in a neck traction device, which expands the openings between each of your cervical vertebrae. This relieves the pressure off of your neck, which in turn reduces your pain.

Strained Back

Sports injuries resulting in strained back muscles require your physical therapist to incorporate a variety of techniques to help you recover from the injury, and avoid further strain. For example, your PT might put together an individualized plan of action that includes spinal manipulation, flexibility and strengthen exercises, and heat and cold therapy. He or she will most likely show you proper sitting, bending, and lifting techniques that correspond to your particular sport, to help you avoid further aggravating your strained back, or re-straining your back at a later date.

Muscle Spasms

Your PT will utilize a variety of exercises to help you recover from muscle spasms you experience while playing sports. Usually, your PT will have your begin all of your treatments on the TENS device to help decrease the muscle spasm pain. The, your physical therapist will help you perform area-specific exercises to help you stretch and strengthen the affected muscles.

Tennis Elbow Injuries

In addition to utilizing the TENS machine, your physical therapist will massage your elbow to reduce pain, stimulate muscle and tendon healing, and increase the blood circulation around your elbow. He or she will also prescribe exercises to help strengthen and stretch the tendons and muscles within your elbow. The physical therapist will also most likely encourage you to alter your swing to avoid repeatedly having to undergo tennis elbow treatments.

Stretching For Better Health

Make Time To Stretch at Work

Published on August 01, 2012 by: Renee Kirbs

An eight-hour work day, especially when associated with sitting in one position, can cause muscle tightness. The simple solution is to stretch your body at regular intervals whether you’re at the office, at home, or outdoors. Here are some tips to remember when stretching.

• Don’t rush. Start stretching slowly. Do not overstretch.
• Breathe normally. Never hold your breath.
• When stretching, hold the stretch for about 15 to 20 seconds and feel the tension in your muscles subside as they stretch.
• Repeat the same stretch 2 to 3 times to improve your muscle flexibility.
• Avoid sudden movements when stretching.
• Enjoy stretching. Use the time to relax.
• Maintain good posture while stretching.
• If you feel any discomfort, pain, tingling, numbness, or loss of strength, stop stretching and contact your physician or physical therapist immediately.

Stretching helps improve blood circulation, release tension, and boost energy. Don't forget to take a few minutes to stretch every day.

Benefits of Stretching

It's simple and easy to stretch your muscles. Regular stretching has several benefits including:

• Improved circulation. Stretching increases blood flow which brings nourishment to your muscles and gets rid of waste products. This helps reduce recovery time for muscle injuries.
• Decreased muscle tension, anxiety, stress, and fatigue.
• Increased flexibility and joint range of motion. You feel refreshed and relaxed after you stretch.
• Improved exercise performance. Stretching before exercise is a good way to increase the effectiveness of exercise.

A Simple Office Chair Stretch

Working in an office usually means sitting in one area for several hours. This ultimately leads to bad posture and low back pain due to tight hip flexors and shortened hamstrings. You can help prevent these aches and pains by performing the following simple stretches:

• Finger and Hand Stretches. Place your hands on your desk, and stretch your hands while spreading your fingers until you feel a stretch. Hold for 10 seconds. Repeat 5 to 10 times.
• Wrist Stretches. Sit upright in your office chair. Lift one arm and stretch it out in front of you with your palm facing upward. Gently grab your fingers with your other hand. Slowly pull the hand of your extended arm down. Hold 10 seconds. Repeat 5 to 10 times.
• Shoulder Stretches. Lift your right arm and reach behind your head. Place your hand on your upper back making certain your arm is as close to your ear as possible. Use your left hand to gently hold your right elbow while pulling it towards the back of your head. Hold for 15 seconds.
• Spine Twist. While sitting upright in your chair, place your left arm behind your left hip. Hold onto your chair as you twist your upper body to the left. Place your right hand onto your chair to increase your stretch. Hold for 10 seconds. Repeat this exercise five times with each side.

Optimizing Your Physical Therapy Results

How To Get The Most From Your Physical Therapy Appointments

Published on July 23, 2012 by: Renee Kirbs

An appointment with a physical therapist is an excellent step towards improved function and injury prevention. To make the best use of your time, please use the following guidelines:

• Wear comfortable clothes. Jeans or long sleeves are not advisable during your initial evaluation since the therapist may need to evaluate your joint stability
• Make sure to arrive on time or a few minutes prior to your appointment in case you need to fill out some forms.
• Elaborate on the things you are unable to do, or the level of function you would like to achieve with the physical therapist. This will help the therapist to serve you as effectively as possible.
• Provide information about when the pain started, the nature of pain (sharp or dull), what caused it, and what aggravates it.
• Remember that you and your physical therapist are part of a team with a common goal - to get you better as quickly as possible. Do your home exercise program exactly as instructed and try not to miss any appointments in an effort to reach that goal.

Preparing for Physical Therapy

When you visit a physical therapist for the first time, we understand that you may not know what to expect. Here are some things to consider before you seek physical therapy:

• Ask your physician about your condition and if physical therapy is right for you.
• Talk to your friends and ask if they have worked with a physical therapist and what their experience was.
• If you have health insurance, contact your provider and educate yourself about your benefits and physical therapy coverage.
• Become familiar with your medical history and medications and discuss them with your physical therapist during the first appointment.
• If possible, try and define your goal. Ask yourself what you want to accomplish and share them with your therapist.
• Remember, a physical therapist is an expert on strength and mobility so if you have any questions related to aches and pains, it's likely that your physical therapist may be able to assist you quickly and effectively.

Physical Therapy Instead of Surgery?

There are several conditions in which physical therapy is a good treatment option, and knee osteoarthritis is one of them. Individuals who experience knee osteoarthritis respond well to physical therapy, especially in the early stages. A well planned physical therapy program has been shown to improve the body's ability to function by improving strength and coordination. This may reduce the need for surgery.

The President of the American Physical Therapy Association, Scott Ward, PT, PhD has said, "Physical therapy is effective and should be considered not only by patients themselves, but also the primary care doctors and orthopedists that are treating them."

Physical therapists recognize and correct abnormal movement patterns, and create a comprehensive treatment approach for each patient.

This was just one example of what physical therapy can do for you. For more information on how we can help treat bones and joints (and improve wellness), please contact us. We'll answer any questions you have about what physical therapy can do for you, and if you need to come in, we'll see you as quickly as possible.

Keep Your Bones Strong

Information On Improving Bone Health

Published on July 9, 2012 by: Renee Kirbs

A healthy skeletal system is important for several reasons. Bones have several functions in the body. These include the protection of organs, structural integrity and calcium storage. Bones also serve as anchors for muscles.

As one grows older, the ability to build bone is decreased. Staying healthy and starting early are ways to keep your bones in good shape. Bone health is affected by the following factors:

• Race, body frame and family history.
• Hormone levels, including thyroid hormone.
• Physical activity levels.
• The amount of calcium in your diet. Low calcium contributes to early bone loss, diminished bone density, and increased risk of fractures.
• Gender - Women tend to have less bone mass compared to men.
• Men with low testosterone levels can experience a decrease in bone mass.
• Excessive alcohol consumption and tobacco use.
• Eating disorders and other diseases. People who have bulimia or anorexia are at risk for bone loss.
• Age: As you age, your bones become thinner and weaker .
• Use of certain medications are damaging to the bones.

The Healthy Bone Formula

To keep your bones healthy, start as soon as possible. Here are some guidelines to help keep your bones healthy

• Eat high-calcium foods. Dairy products such as milk, cheese, and yogurt are good sources of calcium.
• Consume plenty of vitamin D.
• Avoid excess protein and sodium.
• Avoid smoking and limit alcoholic intake.
• Bone-boosting medications may be an option, after consulting with your physician.
• Women may consider hormone therapy. Estrogen, especially when started soon after menopause, can help maintain bone density, and this should be discussed with a physician.
• Exercise daily.
• When exercising, change your routine often to surprise your body and challenge your bones.
• Play sports and spend time outdoors. Challenge your body with movements that provide the impact necessary for bone stimulation.

Physical Therapy and Bone Health

Orthopedics is a branch of medicine that mainly focuses on the muscular and skeletal systems. Physical therapy in this field deals with diagnosing, managing and treating injuries in the muscular and skeletal system and the associated rehabilitation.

A physical therapist specializes in the treatment of bone-related conditions (fractures) and joint injuries, among other conditions.

Strength training, joint mobilizations, hot or cold packs, and electrical stimulation are some techniques used by physical therapists. Other methods include:

• Stretching and strengthening exercise protocols to encourage muscle balance during recovery.
• Hot and cold therapy to increase blood circulation and assist with healing.
• Ultrasound machines: The use of high or low frequency sound waves to facilitate healing.

With a unique training background and the right set of skills to help you strengthen your bones and joints, a physical therapist is best suited to help you recover from injuries and strengthen your bones at the same time.

Aquatic Exercises for Osteoarthritis

Aquatic Physical Therapy

Published on July 12, 2012 by: Renee Kirbs

Osteoarthritis is a common joint disorder. It is a normal result of aging and regular wear and tear on the joints. Weight gain is also a contributing factor.

The bony surfaces at the joints are protected by a rubbery tissue called 'cartilage'. When the cartilage starts to break down, the bones begin to rub against each other causing swelling, stiffness, and pain. These symptoms begin to appear as one grows older and are often triggered by weight bearing activities (walking, climbing stairs). Past injuries or fractures can also trigger degenerative changes that result in osteoarthritis.

Physical therapy management of individuals suffering from osteoarthritis emphasizes three key areas: exercise, pain relief and specific manual therapy techniques. A combination of these three approaches can alleviate the pain and discomfort caused by this chronic condition.

Aquatic or Land-based Exercise?

Exercise is a crucial part of the plan to improve the quality of life for individuals with osteoarthritis. In an effort to determine the effectiveness of exercise for pain relief, both water-based exercise and land-based exercises have been compared.

Both types of exercise are beneficial and help to reduce pain and improve function. The soothing medium of water tends to promote relaxation and is a comfortable environment for muscle strengthening and joint mobility.

Regular exercise, whether it is aquatic or land based, helps reduce joint pain and increase muscle strength. Also, weight loss (which can occur as a result of regular exercise) will decrease pressure on joints and contribute to pain relief. Exercise contributes to a feeling of well-being and reduces the health risks associated with a sedentary lifestyle.

In situations where a pool is not available, land-based exercise is an effective solution. Both types of exercise work well and your physical therapist will help you choose what’s best for you given your condition, comfort level and goals.

Benefits of Aquatic Exercises

If you are suffering from pain and discomfort related to osteoarthritis, water is an excellent medium for a safe and soothing exercise program that can reduce pain during and after exercising.

Your physical therapist in Ann Arbor (or your local area) can provide you with a customized exercise program to help you manage the pain and discomfort associated with osteoarthritis, and the therapist may recommend aquatic exercise. Exercise performed in water allows the muscles to be challenged by water resistance, and also minimizes the weight bearing strain on the joints due to the effect of buoyancy.

With a little assistance from your physical therapist, you can live pain free and increase your mobility. All you have to do is to make an appointment today. Aging doesn’t mean you have to stop being active. Don’t allow painful joints to restrict your lifestyle. Chances are, we can help you. Call us today and start enjoying the benefits of exercise under the supervision of your physical therapist.

The Healthy Living Formula

Tips and Ideas For Healthier Living

Published on July 01, 2012 by: Renee Kirbs

Healthy living involves discipline and a strategic approach towards exercise and nutrition. It requires small, consistent changes every day to increase your metabolism and fuel your body with the right types of nutrients.

Here are some simple ideas to help you live a healthier life:

• Take frequent breaks when sitting for long periods of time. Avoid staying in one position in front of your computer or television. Change positions at frequent intervals so you're not sedentary all day.
• Get on your feet and move an hour or two a day to decrease cholesterol levels and reduce blood pressure. Moving around gets your blood flowing and your body working. When you're on the phone, try to walk around while you're talking.
• Park further away from your destination so that you will be required to walk a little bit more than usual.
• Get a good night's sleep (at least 7 hours). Your body relies on rest to rejuvenate and heal itself.
• Eat only when you truly feel hungry or consume small portions every 2-3 hours instead of 3 large meals.
• Drink plenty of water.
• Cut down or cease on smoking and drinking.
• Relax with a regular routine of yoga and meditation.

Nutrition For Healthy Skin

Nutrition plays an important role in helping maintain and improve skin tone. Smooth and healthy skin is a sign of good health. The phrase "you are what you eat” holds true as far as the health of your skin is concerned.

The following foods will facilitate healthy skin:

• Antioxidant-rich foods. Antioxidants play a key part in the prevention of diseases like heart disease and cancer. Some of the foods in this group include blueberries, cranberries, strawberries, plums and apples.
• Foods rich in Vitamin-E. Vitamin-E protects against cardiovascular diseases by defending against plaque formation in the arteries. Some of the foods that are rich in Vitamin-E include various members of the nut family, including peanuts, almonds and hazelnuts. Other types of food included are spinach, broccoli, kiwi, mango and tomatoes.
• Selenium-rich foods such as fish, brazil nuts, liver, and sunflower seeds help to keep the skin fresh and looking youthful.
• Foods rich in Beta Carotene. Some of the foods that are rich in beta carotene include hot peppers, kale, carrots, sweet potatoes and spinach.

Stress Management With Exercise

Stress is a part of day-to-day life, but the manner in which you handle your stress is a key factor. Stress management is the best way to minimize strain on your cells and live a healthy life.

Stress is a normal psychological and physical reaction to the increasing demands of life. At some point, everyone experiences stress. If you are uncertain about how to handle stress, begin with a positive mindset. Surround yourself with family and qualified health professionals. A physical therapist, for example will provide support, expertise and design exercise programs (muscle relaxation techniques, for example) to help you deal with stress.

Learn to relax physically and mentally. A massage can help you release muscle tension, and it's best to ask your physical therapist if a massage is right for you. In many cases, this can help reduce stress, leaving you relaxed and rejuvenated. A massage is just one component of stress release, and it can be used in addition to full body strengthening and relaxation program.

Can Physical Therapy Train Your Brain?

Published on June 29, 2012 by: Renee Kirbs

We exercise to keep our bodies fit, but did you know that exercise can also train your brain? You have likely heard of the effect of endorphins on your mood, and you probably know that you feel better after exercising. Exercise can improve clarity, increase brain function, and possibly stimulate the formation of new brain pathways by restoring and stimulating nerve cells, called 'neurons'.

Mental exercises can keep you alert, and must be accompanied with physical exercises for best results. Exercise helps improve circulation in your cardiovascular (heart), pulmonary (lungs) and nervous (brain and spinal cord) system.

As one grows older, the human brain starts to lose nerve cells and this can result in varying degrees of mental decline. Exercise is one of the most effective ways to challenge your nerves. Your brain function is improved through mental stimulation as well as through physical exercise. The inevitable mental declines often associated with the aging process can be minimized with a well-designed exercise routine.

Exercise triggers communication between (and blood circulation to) brain cells, which interact with other parts of the nervous system. The processing system of the brain is challenged during workouts, as certain chemicals such as adrenaline are triggered.

Regular exercise can help keep brain cells healthy and functioning properly. An active lifestyle can improve mental focus, accelerate the healing process for patients with brain or nerve injuries and can reduce the risk of dementia as we grow older.

There is a strong correlation between physical exercise and good mental health as people age. Individuals who stimulate their nervous system through exercise tend to function at a higher level physically and mentally.

Exercise at low to moderate levels is best for training the brain. Very intense workouts can leave you exhausted physically and mentally. Ideally, you need at least half an hour of moderate exercise 3 times a week. Longer sessions may provide added benefit. You can also consider shorter, more frequent exercise during the day.

Moderate activities like brisk walking, hiking, biking, and swimming are beneficial, as are calming activities like yoga and deep breathing exercises. Your physical therapist will help you determine what's best for you.

If you want to maintain mental acuity well into advanced age, contact your physical therapist. Physical activity can help ready the brain for new information, leading to increased interest, improved attitude, and better learning outcomes.

Contact your physical therapist to learn more about how exercise therapy can help train your brain.