Remedy Physical Therapy & Wellness

Thank you for this @amanda.thebe

My favorite part about this review - I’m different because I listened and didn’t rush her. Your knowledge as a #physicaltherapist won’t matter if your patients don’t feel seen and heard.

Exercise & Deep Sleep Exercise and sleep have a bi-directional relationship (just like sleep and pain). Moderate aerobic exercise is not confined to cardio alone. Bottom line is to find exercise you enjoy and challenge yourself with it. One interesting benefit with exercise is regulation of body temperature which prepares the body for the cooling effect that happens in order to fall asleep. ... Our rhythm and activity during wakefulness determines timing of sleep, speed to fall asleep, how well you stay asleep, and how awake you feel the next day. #movementislife #everythingisconnected #remedypt See more

+ My husband had 3 knee surgeries on the same side in 1.5 years and 20 years later had a total knee replacement at 46 . Hind sight is bliss and the scientific research wasn’t where it is today. I used to think it was just his fate, but now we know that people who have #aclsurgery are likely candidates for #oateoarthritis and the re-tear rate is rather high. What he went through is shockingly statistically average. ... #physicaltherapy needs a major shift in how we approach #aclrecovery . One that puts the patient first and includes more than a purely biomechanical approach. If you are currently frustrated and sidelined with your ACL recovery don’t give up hope. There’s much more that can considered to help you meet your goals. #remedypt See more

I absolutely adore these people

Stroop task / dual task In writing on topics like these I always want to make sure they are evidence based. The last thing our patients need are more gimmicks. The science is sound and I had the honor of receiving feedback from one of the PhD’s leading research on #neuroplasticity and #aclrecovery So if you are looking for the science behind #dualtasks and the #strooptask and key concepts for how to use it with your patients then head to my blog. Also feel free to save and print the colored word image for use in your clinic.

Running & knee pain Annoying Sound on for a purpose We are led to believe that knee pain with running means stop running. However Studies show that Increasing your step rate (meaning more steps per minute during a run) reduces impact force , hip adduction, and loading on the knee joint. which tells us that altering the run can be beneficial for the knee. (Provided you have ruled out specific diagnoses) ... I Learned about the 5-20 rule from @zerenpt Where increasing the step rate by 5% may decrease the load on the knee by up to 20%. Improving the step rate may also prove beneficial for runners with incontinence because it reduces peak impact forces. So how do you do it - 1) count your steps per minute Run 30 seconds and count how many times your left foot hits the ground. - 2)Take than number and multiply by 4 what’s your total number? For recreational runners it best to generally be in the range of 170-190 steps per minute. - 3) increase your total number by 5% and then set a metronome to that number. See if you can Run in place to the metronome. - 4) then try running to the beat of the metronome Until you can get used to that pace and step rate. #remedy4runners #remedypt .. #motherrunner #momsontherun #inspiringrunners

Did you know with endurance running, >50% of the peak force comes from the calf muscles? heres how to get them stronger https://www.youtube.com/watch?v=tNmsgpNk16o&t=276s

This post is in honor of my husband who made the decision to get a knee replacement at 46 and I fully support him! There’s a million reasons why I would tell someone they don’t need a knee replacement. However This quote by Susan @sclintonpt kept ringing in my ear and I was reminded of the truth that this is his story, not mine!... As physical therapists we aren’t to here fix the patients story. We are graciously granted the honor of being invited into their story. There’s a big difference with these two perspectives. If you’ve known Mike Over the last 22 years you’ve heard the story of the original botched ACL reconstruction resulting in 2 more knee surgeries within a year and a half. The OA in his left knee only had become debilitating . You can believe he’s had plenty of intervention Over the years for OA with his gut, strength , mobility, gait, sleep, stress, nervous system, pain science and all the other factors involved. And yet we are here and it’s ok. In fact it’s good! I’m excited for the improved quality of life and he’s excited to try and dunk on his teenage boys eventually. His story still continues and I’m thankful I’m in it. Michael Connell

Learn how to improve your balance , strength , and control in a single leg. Very important for runners https://youtu.be/tNmsgpNk16o

Move without fear - This is common. People have been told to stop doing a specific move or they stop altogether because of symptoms. Some examples- 1) squatting ... 2) bending or arching 3) jumping 4) reaching overhead 5) lifting 6) twisting - How do you know when it is safe to do these moves ? You may not know by your own knowledge. This is where a professional comes in. However the professional better be the kind that encourages movement of all kinds, gives a try and see approach under supervision, teaches you not to fear, and devises a plan that gives you confidence. - You won’t get there if you don’t go there. Provoking symptoms isn’t necessarily bad. You can be sore but still safe. And more than not the very move someone has been avoiding is the one key to get them over the symptom hurdle, resilient, Unafraid, and on to better strength and efficiency. #remedypt See more

Do you feel weak in your core and have difficulty engaging in exercise classes without pain. Do you want to squat and lift either a kettlebell or a laundry basket without discomfort. Are your hips and low back always tight and tense no matter the amount of stretching you do.?... Get help without having to travel to a clinic multiple times a week. https://remedypt.com/online-program/

"It took me quite a long time to develop a voice, and now that I have it, I am not going to be silent." -Madeleine Albright

New youtube video is up. learn 3 techniques to improve your run now. https://www.youtube.com/watch?v=DU6eLQRfV1I

Run with a softer landing New YouTube video up! 3 ways to land softer and run better 1. Lean forward ... 2. Body over the foot and foot under the knee 3. Breathe: inhale for 3 steps and exhale for 3 steps These can make a difference for joint pain with running as well Incontinence. Getting your body forward provides a lower impact and better attenuation of force. #runbetter #remedypt https://www.youtube.com/watch?v=DU6eLQRfV1I

Surgery for #diastasisrecti - This summer I had a patient come see me for prolonged SI joint pain. She had a hx of a #diatasisrectirepair around 8 years ago. Her back hurt every morning but especially with squatting, squatting with arms outstretched, and lifting a load. These symptoms could be from a poorly functioning core not able to accept the load. However in her case, mobility in the thoracic cage and trunk needed to happen first. -... If you have gotten this surgery or if it’s in your future, thoracic mobility exercises can be really beneficial. The arms and legs don’t move efficiently away from the center of the body with a stiff trunk. The SI joint here was the victim not the culprit. - She is now back to boot camp class, able to move in all directions, and lifting weights to continue to get her body stronger! - Surgery for #diastasisrecti may be a necessary decision for someone. Although the doctor may not recommend #physicaltherapy afterward it can be extremely beneficial to restore your movement patterns. #remedypt See more

Hip pain with running The most common hip pain complaint in runners is on the lateral side of the hip and called gluteal tendinopathy. If this is you, what do you do?... Consider what has changed - Did you have a baby? Did you have surgery elsewhere in the body ? Did you have a past injury? (even ankle or shoulder on opposite side can affect the hip) Did your training load increase rapidly? Have you had reoccurring injuries or health issues? Consider where you are now How long have you rested? Have you tried therapy, injections, acupuncture, stretching etc? How is your stress level? What other movements help? What other movements aggravate? Consider what to do next 1. Seek a #physicaltherapist for education and exercise. In a one year follow up, people with gluteal tendinopathy who received physical therapy education and exercise had much better results then those who had cortisone injections and those who took the wait and see approach 2. Check your shoes. As they can have an affect on the way the body absorbs the shock when running. 3. Strength over stretch Over stretching the hip can increase the strain on the tendons. Connective tissue actually improves much better with the right progressive load. Strength exercises should include multiple planes of movement for the gluteal muscles. 4. Check your balance Stand on one leg without shoes. Can you hold your balance for 30 seconds ? 5. Check your feet and ankles. Studies have shown a correlation between same side reoccurring ankle sprains with weak hip abductor muscles. How well can you rise up onto your toes one one leg? How well can you walk on your heels? 6. Connect to your pelvic floor. Ask your PT to teach you how to integrate the pelvic floor into your exercise program. They are extremely important for controlling the hip joint. Questions ? Leave them below See more

The Newport Beach Pier fits perfectly here

Constant focus of the eye stimulates the brain to be in action mode. Hopping from computer to phone to computer to phone all day overstimulates the eyes and brain and feeds into the sympathetic (fight or flight) system. This constant frenzy of our eyes and mind at work causes screen apnea, in which breathing ceases while working in front of an electronic screen. New video shows you simple ways to unwind the body but not lose productivity. https://remedypt.com/how-to-reduce-screen-time-muscle-tens/

My next newsletter is all about carbon dioxide and how important it is in health let alone weight loss. Comment below if you want to read it https://theconversation.com/when-we-lose-weight-where-does-