Tag Archive for: pain

Why You Need an Accountability Team

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The Importance of Accountability

Lately I’ve been feeling like there are just not enough hours in the day to do everything I need to do, and to be honest, it’s thrown me off track a bit! We have so many awesome things going on here at CJ Physical Therapy and Pilates, and despite how exciting our development and growth has been recently, it can be stressful to stay on top of everything.

However, I need to remind myself how lucky I am to have good, supportive people around me who I can rely on as my “accountability team.” They’re the people who will hold me accountable for the things I really need to be doing, redirect my focus if I’m pouring all my energy into less crucial tasks, see things I’m not seeing, and sometimes to simply give me the thumbs up (or down). For me – that’s my husband and my AMAZING team at CJPT and Pilates (many of whom you’ve had the awesome chance to meet)!

The lovely ladies of CJPT & Pilates!

Strangely enough, this topic has been coming up A LOT lately with our clients too!

I can’t tell you how many times someone comes into my office stressed out and worried because they didn’t get to do their exercises this week, they didn’t do them exactly right – or worse – they try to delay or put off getting help because they don’t have time to do the exercises…

Helping you help yourself

First – getting help for a back, neck, or knee problem that’s been lingering for awhile – or that you’ve been putting off for awhile – isn’t just about doing exercises. That’s actually where most people are confused and get it wrong (if it were that simple – well, frankly – I’d be out of a job!).

Where I help people the most is by becoming a part of their support and accountability team! Often when I first meet with someone, it starts with getting to know what’s going on in their life. How busy are they? Do they spend most of their time in a plane or car because of work? Do they have three little kids, or grandkids, they’re trying to keep up with? Do they have one or two really energetic dogs that have them running around the house or yard all the time?

I want to know what your real life is like. That way we can come up with a realistic plan that will set you up for success. Expecting you to suddenly go to the gym every day when you don’t even have a membership is kind of ridiculous. So is expecting you to NEVER bend over when you’ve got two little kids at home, for example. It’s important that you are working with someone who understands you, your life, and is prepared to be part of your support and accountability system. You don’t need someone who is just going to make life more difficult for by recommending unrealistic treatments or imposing demands that simply won’t work (or more importantly LAST) with your individual lifestyle.

Here for the Long Haul

Now, being a physical therapist in the traditional sense, it would be very easy for me to do some manual work on the table for each of my clients, and even go through some therapeutic exercises that I know will get rid of their pain quickly. BUT… does that actually get you through a physically and mentally strenuous week? Does a quick fix really help in the long run?

No – and that’s why having a support and accountability team – especially when it comes to your health – is absolutely vital.

Don’t work with people who simply put bandaids on the problem in the form of drugs or quick fixes. Work with someone who is willing to dig in and find a real solution, support you along the way, and hold you accountable for the time and energy that you need to invest in your health as well!

If you’re interested in adding a specialist physical therapist (and/or Pilates instructor) to your accountability team, you can reach out anytime or even request a time to talk to one of our specialists for FREE. Thanks for reading – and for holding ME accountable to sharing this advice with you!

Movement is Medicine – When Prescribed Properly!

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We hear all the time that “movement is medicine,” but it’s important to add the qualifier – when prescribed properly. If you were sick, you wouldn’t just walk into a pharmacy and blindly pick a medicine without thorough knowledge of what your condition is and a recommendation (or better yet a prescription) from your doctor. When you’re in serious physical pain that keeps you from living the lifestyle you want to live, movement can absolutely be your medicine. You just need to make sure you’re using the right kind…

Every person’s body is different, so every individual dealing with pain has a slightly different experience. That’s why working with a physical therapist – who is trained to customize a treatment plan for your specific issue – is so beneficial. We can identify specific movements that actually are worsening your symptoms, while conversely being able to pick out movements that not only relieve pain in the short term but allow your body to recover fully and become stronger. A lifetime of poor movement patterns can lead to pain and injuries down the road, even in the most athletic and active among us! Physical therapy is all about redesigning those movement patterns and reinforcing correct movement so that people can remain active and pain-free.

Many of our more active clients find that exercising independently will relieve their symptoms for a little bit, but when they wake up the next morning the pain is back in full force. Part of a physical therapist’s job is to help you find the specific exercises that create lasting relief and enable you to go back to your normal activities without having to start over from square one every day. There is no “one size fits all” treatment when it comes to pain, which is why we personalize every client’s treatment to their individual needs and circumstances. We “prescribe” the movements that are right for the individual, not just those that are generally helpful for people with back pain or people with knee problems.

In addition to prescribing specific physical therapy movements, we love to add the movement system of Pilates to our clients’ treatment in order to improve strength, balance, and coordination. It’s incredibly beneficial for clients to have the support system of a physical therapist and a pilates instructor working in tandem to find the right movements to rehabilitate each particular individual. Our goal is always to get our clients back to their full range of movement and activities – we NEVER want to avoid any movement permanently in order to avoid pain – but on the road to that full recovery, the structure of Pilates and the opportunity for physical assistance can be an extremely powerful counterpart to physical therapy.

5 Ways to Prevent Injury In Your 50s

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Many of our clients are in the 50+ range, and we love seeing how these adults are staying active as they get older! However, as we age, our bodies do need more care and have different needs when it comes to exercise. Here are some tips that we like to pass on to our “more mature” clients, including our Pilates students!

1. Stay Moving

This is true for everyone – if you want to be healthy, you need to keep moving. But it’s especially relevant to older adults who might find that they don’t have the stamina for high impact workouts anymore. There are plenty of ways to exercise that are easy on your joints and still help you maintain the mobility that’s crucial for balance and strength as you age! Walking is often overlooked, but consistent walks will build up your strength and endurance greatly. Also, walking outside is a great way to get some fresh air and enjoy the beginnings of spring! For a more structured exercise regimen, consider trying Pilates! Pilates is a full body workout that is gentle on achy joints and allows you to move at your own pace. It will also improve your balance and coordination!

 

 

 

 

 

 

 

2. Maintain a Healthy Diet

What you eat directly affects your ability to keep moving – because if you’re not keeping your bones and heart healthy, you’re not going to be able to exercise! Greens like kale, spinach, and arugula are awesome for your bones. Along with citrus fruits, fish, and nuts, these foods help your bones stay strong and durable, and can help you recover faster from a fracture. It’s also crucial that as you get older, you’re intentional about taking care of your heart. According to Health magazine, “The risk of a heart attack climbs for men after age 45 and for women after age 55.” So as you enter middle-age, be sure to increase the presence of foods like unsalted nuts, unprocessed oatmeal, raisins, blueberries, and even dark chocolate (over 70% cacao) in your diet!

3. Choose Your Activities Wisely

We love seeing passionate adult athletes who still enjoy their sports as they get older! However, it’s important to understand that the risk of injury associated with certain sports tends to increase as you age. Contact sports, like basketball, soccer, etc., may lead to more broken bones and fractures when you’re in your 50s than they would’ve in your 20s. As you get older, your bone mass and cartilage both decrease, so be aware that collisions and falls could result in more severe injury. Also, note that non-contact sports like tennis, golf, and softball aren’t without their risks either.  With these activities we tend to see more soft-tissue-type injuries, like labral or ligament tears in the shoulders or knees. Now, this doesn’t mean you have to give up your sport – or be afraid to continue with them- just be aware of the risks, and take steps to prevent injury by giving yourself longer warm-up and cool-down periods and trying to avoid collisions. If you aren’t sure what an age-appropriate warm-up or cool-down looks like, talk to a physical therapist!  We can help.

4. Work on Balance

Balance is one of the first things to go as a person gets older – and it’s one of the most crucial elements in avoiding injury. Slips and falls can lead to broken bones and fractures that only get harder to recover from as you get older! But if you’re diligent about exercising with the intention of improving your balance, you can maintain it far into your later years. As mentioned before, Pilates is an excellent way to work on balance. It starts with your core, which is essential for good balance, but continues to work the whole body, leaving you much stronger and steadier. Yoga is also a great activity to work on your balance.  You can do simple yoga exercises at home too! It’s always a good idea to talk to a physical therapist about what is safe and practical for you, but one of my favorite home balance is activities is to practice standing on one leg when you brush your teeth! It’s super practical and very easy to implement.

5. Educate Yourself

The best way to prevent injury and make sure that you’re exercising safely is to find a regular healthcare provider -like a PT- whose goal is to KEEP you healthy and mobile versus only helping after an injury occurs. It’s possible to develop a good relationship with your PT to where you can access them and speak directly to them whenever you need them, instead of having to go through all the red tape of insurance and PCPs. Our biggest priority in our office is YOU, the client – your health, your happiness, and your ability to get the help you need, when you need it!

If you think it’s time to find a PT who can help you stay active as you age, want to try Pilates, or both, just let us know! Taking care of your body while staying active is essential to preventing injury, and we are here to help.