Tag Archive for: Portsmouth

knees

Happy Halloween! Spooky Noises coming from your Knees?

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“What are those cracks and noises coming from my knees? Is there something wrong??”

Our clients come in with this question all the time. They usually feel nervous and fearful that the noises they hear may indicate something more serious is going on within the joint. Is there damage occurring whenever they hear this sound? Do they need to avoid activities that provoke these symptoms? Will they need to rely on pain pills and surgeries in order to maintain their mobility if their joints deteriorate? 

Crepitus refers to these clicking, popping, and creaking sounds that a large portion of the population experience on a regular basis.  This phenomenon can occur at any joint, but is most commonly reported in the knees, shoulders, ankles, hips, and spine. 

Although these noises often don’t produce any pain, they can cause anxiety. Individuals start to develop their own beliefs about what is going on, and ultimately alter their behavior to avoid these cracking or popping sensations.

What causes these noises?

Many structural factors can contribute to joint noises.  Some of the most common are:

  • Tendons rubbing along bony prominences (bumps on bones)
  • Nitrogen bubbles popping due to pressure changes within the joint
  • Small labral or meniscus tears that get caught or pinched as we move

However, we don’t have the luxury of utilizing x-ray goggles during our examinations.  This means that we often cannot be certain of exactly which structures are creating these sounds.  What we do know is they aren’t a reason to be highly concerned as long as they aren’t associated with pain or swelling in the affected joint.  

How can I prevent it from getting worse?

The best way  to prevent these symptoms is to keep moving!! Motion is lotion. Regular movement throughout the day allows our joints to lubricate themselves, kind of like applying WD-40 to a creaky door hinge.  Additionally, it’s important to keep the muscles surrounding your knees strong and balanced. This helps to offload the forces through the joint, which limits “typical” wear and tear on cartilage and bony structures.

What if I’m noticing pain or inflammation in the joint that’s making these noises?

If you have a specifically noisy joint that’s also painful or swollen, it’s best to come in for a formal examination with a physical therapist – ideally someone who specializes in movement mechanics.  We train you in correct, healthy movement that both relieves your body of pain in the short term and protects it from further damage in the long term.

If finding the solution to your problem is something you’re interested in, you can come in for a free Discovery Session at our practice in Portsmouth, NH! All you have to do is fill out this brief form here and we’ll contact you. Discovery Sessions are great for people who want to talk with a specialist about what might be causing their problem, and we’ll help you figure out what the next best steps are.  Our goal is to give you all the information you need so that you can make the best decision for your health – without any obligation or commitment.

We also know not everyone is ready to commit to regular physical therapy appointments, and that’s why we offer free health and posture classes!  These events are for people in our community who want really valuable, expert information about movement, pain, and overall wellness. We know it’s confusing out there with all of the information floating around on Google and Facebook, and this is a valuable first step towards getting some answers for your problem.

Hopefully you found this information helpful, and the only thing scaring you this Halloween will be haunted houses instead of the noises coming from your joints!

PS – If you found this information helpful, please share this with a friend or on your Facebook feed.

Is Running Bad for Your Knees when you’re Over 50?

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Is Running Bad for Your Knees when you’re Over 50?

This is a question we get asked a lot — especially by patients at our specialized physical therapy practice in Portsmouth, New Hampshire — who are getting older and worried that they won’t be able to keep running into their 50s and 60’s.

The short answer? No!

If you experience knee pain when you run, it’s not that you’ve “aged out” of the sport! It’s probably just a biomechanical issue that can be fixed with proper education and strengthening (best offered by a specialist physical therapist).

In fact, research supports that running may actually be GOOD for your knees!

Here are some factors that could be responsible for knee pain when you run:

1) Poor ankle mobility

Ankle mobility affects the way force hits your foot, which can in turn impact your knee. According to Trail Runner Magazine, “if your ankle can’t move adequately, then excess forces are shifted up to the knee. The knee may be forced to flex, and/or rotate, and/or tilt more than it should. This may result in loads that the tissues of the knee can’t handle.”
A physical therapist can help you improve ankle mobility in order to prevent long term damage to the joints, tendons, and ligaments of your knees. This might be especially important for you if you’ve ever sprained or twisted an ankle in the past!

2) Weakness

There’s a widely perpetuated myth out there that runners don’t need to strength train. That’s simply not true! Adding strength training to your running regimen makes it way less likely that you’ll suffer an injury. When it comes to protecting your knees, developing strong lower limb muscles is critical. The hamstring and quadriceps groups play a crucial role in stabilizing the patella, otherwise known as the kneecap. Running is an extremely repetitive action and consequently requires durability and endurance from your joints — something that is lost quickly when you neglect strength training.

3) Unstable core

It may seem like running is all in the legs, but in reality, every physical action begins at the core. You derive all your power, speed, and stamina from your core muscles, and if they are weak, all your joints suffer — especially your knees. A stable core is key for maintaining balance and rhythm. It also keeps your weight distributed between your legs and prevents undue stress from resting on your knees.
Our favorite way to improve core strength is Pilates! If you are a runner but think you could benefit from a stronger core (let’s be honest, we all could), consider giving it a try — for FREE.

4) Running form

It doesn’t matter if you’re a marathon runner or an occasional jogger — running form is important. It determines where and how the impact of every step is distributed throughout your body. If your body mechanics are compromised — for instance, you’re dragging your feet or running with your shoulders tense and shrugged — you’re more likely to suffer from chronic knee pain, or even experience a serious injury. Work with a movement specialist – like the PT’s in our office – to analyze your form and help you be more efficient when you run.

Running is good for you at any age, if you do it right!

Research shows running can actually slow knee arthritis. According to an article published by Outside Online, “animal models show that exercise promotes cartilage thickening and protects its stretchy properties… instead of wearing down your bearings, running may grease them. That’s key, because cartilage thinning and the loss of elasticity are both prominent causes of osteoarthritis.”

Want to make sure you’re running right? Get in touch!

If you are local to the Seacoast region and considering physical therapy in Portsmouth, NH – you can schedule a FREE Discovery Session if you have chronic knee pain (or any type of pain) to talk about what you’re dealing with and figure out the course of action that works best for you.

You’ll get the opportunity to tell one of my specialists everything that’s been going on with you, and determine for yourself if we’re the best people to help you. It’s a completely free, no-obligation appointment that will give you all the information you need to make the BEST decision for YOUR health – whether that’s working with us or not!

Looking for more information on Knee Pain? – Download our free guide “7 Ways to Stop Knee Pain” HERE.

Dr. Carrie Jose, Physical Therapist and Pilates expert, owns CJ Physical Therapy & Pilates in Portsmouth and writes for Seacoast Media Group.  To get in touch, email her at [email protected].

The Snow is Coming… 5 Tips to Avoid Hurting your Back

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When you live in New England, there is no doubt that at some point you will HAVE to shovel snow.

There are some pros — like it being a good workout and getting out into the fresh air. But for the most part, this activity is known for its cons — that it’s cold, wet, and quite literally, “back-breaking.”

While I can’t help you with the cold and wet part, I CAN help you learn how to protect your back. Here are some tips that I give to my own patients with regard to shoveling.

  1. Shovel early, and frequently. It might feel nice to sit by your fireplace with a hot cup of cocoa, watching the snowflakes fall, but you’ll regret it later. As you wait, that snow is likely to turn into a heavy, wet mess. It’s best to get out there early, while the snow is still lighter and fluffy, and just shovel in smaller, more frequent chunks. Doing any activity more frequently but for a smaller amount of time — say 20 min — will lessen the amount of stress put on your spine.

 

  1. Use your legs. The last thing we think about when it comes to shoveling is proper form. However, form is critical if you want to protect your back! Our spines were designed to have enough endurance to hold us upright and maintain good posture — NOT to lift heavy things. That’s what our glutes and legs are for! Save your spine by using the power of your legs to lift the snow. Bend your knees, stick your bottom out, and lift that snow with your whole body instead of curving over from your spine. Your legs might be sore from all that squatting, but your spine will thank you.

 

  1. Don’t twist, pivot. Once you lift the snow, you’ve got to throw it away. You want to use your whole body to pivot, not twist. When discarding the snow, many just twist their upper body and rotate from their spine, letting their arms and trunk do all the work. Instead, you want to pivot with your whole body by keeping your pelvis (the front of your hips) facing and in line with the shovel throughout the whole movement. If your shovel and arms have gone one way, and your hips are still pointing forward, you’re twisting instead of pivoting (and that is asking for trouble)!

 

  1. Breathe and use your core. No matter what, make sure you’re breathing! When you hold your breath, your deep abdominals can’t function fully.  Additionally, the extra pressure that builds from holding air inside your abdomen has to go somewhere — like into your spine. Prolonged, extra pressure can push out on your discs and make them more vulnerable, especially in a forward-bent position like shoveling. In a proper breath, your diaphragm pushes the air down, your abdominals stretch out a little, and then naturally recoil back. This automatic recoil allows your abdominals to contract and support your spine. Rule of thumb —make sure you’re always breathing, and exhale for better abdominal support when lifting the snow.

 

  1. Make it easy on yourself. If you absolutely must shovel snow and can’t get someone else to do it for you (my favorite tip!), make it as easy on yourself as possible. You can decrease the repetitive strain on your body by using an ergonomic shovel or snow blower. But remember, even with a snow blower, you still need to use your legs, breathe, and engage your core while maneuvering the machine. Just because you aren’t doing all of the heavy lifting doesn’t mean your back won’t still end up in a vulnerable position.

If you’ve ever hurt your back shoveling snow, and want more information and tips like these, click here for a free copy of the back health guide we give to our very own patients! 

New Year — New You — New Pain?

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New year, new you, right?

We’re officially in 2019 and it’s a brand new start… You’re excited, you’re motivated, and you’re on your way to achieving your goals for the year. But what happens when back pain hits you? Or your knee starts to hurt? Or your hip starts bothering you? The last thing you want is for your new routine to be disrupted and your progress halted…

So how do you know if the pain you’re experiencing is something to really worry about, or if it’s just a result of your body adjusting to a more active routine? (related: Where is your pain really coming from?)

These FOUR questions will help you clarify the type of pain you’re dealing with, help you figure out what to do about it, and most importantly – prevent “new pains” from getting in the way of your goals in the new year!

1. Does your pain come and go?

If the pain comes and goes, and starts to decrease the more you improve your fitness level, it’s probably just a sign that your body is getting used to your new activities. For example, if you’ve started doing squats for the first time and notice some knee pain when you first begin, you shouldn’t worry unless the pain gets progressively worse as you exercise.

Best practice: Keep an eye on this kind of pain – or download one of our FREE GUIDES – but there’s no urgent need to run to the doctor.

2. Does the pain last after the activity but go away the next day?

If your pain follows a pattern — e.g., your knee pain stays with you for the rest of the day after doing your squat sets but is gone when you wake up the next morning — means your body is trying to tell you something. This type of recurrent pattern is a warning sign that your body isn’t responding correctly to the exercise and could start to incur damage. If you’re experiencing a similar phenomenon, now is the time to make an appointment with a specialist physical therapist. Going to the doctor or orthopedic surgeon would be a less productive path to take, as they will likely send you down a rabbit hole of unnecessary tests and procedures (Do you really need an MRI?). But meeting with a physical therapist before the problem becomes too serious can help you adjust your movement and strengthen the right muscles so that you’re able to continue exercising as planned.

Best practice: Talk to a physical therapy specialist who can analyze your movement and the source of your pain.

3. Is the pain causing you to move differently?

People who ignore pain without seeing a physical therapist often end up here, which leads to a more difficult recovery. They often end up limping, walking “crooked,” modifying movements such as bending over, and moving stiffly. This is a result of your body compensating for the pain initially triggered by the exercise. Such compensations start to cause wear and tear on other areas, which only create more problems down the road.  If you’ve hit this phase – it’s still not too late to get some help.  Working directly with a physical therapy specialist will help you to quickly get rid of your pain and correct the compensations you’ve started to develop – so they don’t get worse.

Best practice: Make an appointment with a physical therapy specialist (at our office your first one is FREE)

4. Is your pain causing you to avoid or stop doing something?

When your pain is stopping you from doing something — whether that be doing squats, running, or picking things up off the floor— it’s a sign that your body is in distress and needs help from a physical therapy specialist, orthopedic specialist, or your doctor. However, I encourage people to seek out a physical therapist first. Traditional doctors typically don’t perform movement tests, relying solely on imaging and procedures to make diagnoses. They’re also more likely to prescribe rest, surgery, or painkillers  — despite the fact that 80-90% of ALL aches and pains can be resolved through corrective exercise and movement strategies administered by a movement expert (such as a specialist physical therapist). If the problem does require further intervention, then a physical therapist can refer you to the appropriate medical specialist.  Most states (including NH) don’t require a prescription to see a physical therapist. You can give us a call and come straight in!

Best practice: See if physical therapy can help FIRST by talking to a specialist and getting an evaluation

The moral of the story is, don’t wait to ask for help! You’re better off being extra-careful and addressing your pain early than waiting for it to become a full blown injury. If you are experiencing pain and/or need any help staying on track with your new movement program, don’t hesitate to reach out! You can also find us on Facebook and Instagram and learn more about our services here.

Happy New Year!

Setting Goals for the New Year: Part Four — Small Goals That Get You to Big Goals

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You’ve reached the final installment of our goal-setting series, which means you’re in great shape to start the New Year off right! So far, we’ve talked about addressing the obstacles between you now and where you want to be in a year, choosing a long term goal, and breaking that long term goal into a series of short term goals. The final step is making sure you can achieve each of those smaller goals!

The key to success is specificity.

Specificity is a key theme across this whole series. If your goals aren’t precise and clearly defined, you have little chance of actually achieving them. So assign a specific time frame to each of your short term goals. If you want to start Pilates, then give yourself a deadline to check the website for class offerings, a deadline to sign up, and mark your calendar with the dates of each class. Clearly define the location where your goal takes place (for example, our Pilates studio at the office in Portsmouth) and the specific hours that you need to devote to it each week.

You can apply the same process to any goal. Maybe you want to cut down on your TV watching hours or learn how to cook. Once you’ve set your short term goals (such as watching less than 10 hours of TV per week for an entire month, or enrolling in a cooking class), define the specific time, location, duration, and steps that go into each short term goal.

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A Pilates class at our office in Portsmouth!

Support your success with an accountability team!

Along with specificity, accountability is another important theme in goal setting. Identifying and communicating with people who are willing and able to keep you focused can make a huge difference in motivation. Your accountability team can be anyone who will hold you accountable for the things you really need to be doing, redirect your focus if you’re pouring all your energy into less crucial tasks, see things you’re not seeing, and sometimes to simply give you the thumbs up (or down).

If you have any health-related goals, a physical therapist can be a great addition to your accountability team.

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.

Share your progress with people who care!

As you embark on the journey of a new year, don’t forget to share your progress in reaching your goals! At CJPT & Pilates, we’d LOVE to hear what you’re doing to better your health in 2019. Keep us updated on Facebook and Instagram so that we can be your personal cheering section all year long!

Setting Goals for the New Year: Part Two — Choosing a Long Term Goal

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In the first part of this series, we focused on the precursor to goal setting — identifying a specific obstacle that’s getting in your way. The next step is determining a specific, measurable, long term goal.

One way to come up with a long term goal is by asking yourself, “where do I want to be a year from now?”

What do you want to be different about your life this time next year? If you identified an issue that is negatively affecting your life right now — such as chronic low back pain or being overweight — you can turn your desire to resolve that issue into a long term goal. For example, your goal could be to weigh 25 pounds less by December of 2019. Or maybe your knee has been bothering you for a few years, and your goal is to be able to go skiing again without pain. You could decide to run a 5k next Thanksgiving or simply want to be able to pick up your grandkids. The examples are endless, but the point is that it’s your goal. It’s specific to your desires and involves overcoming a specific obstacle in your life.

Setting a long term goal will provide a purposeful context for your day-to-day choices.

Once you’ve set a specific goal and shared it with your accountability team, you’ll be able to use it to guide your everyday actions. For example, eating healthy would have the purpose of helping you achieve your weight loss goal, as would participating in a Pilates class. Going to physical therapy would be helping you fix your body mechanics and relieve your back pain. In each example, the action in question (proper nutrition, Pilates, physical therapy) is undeniably good for you — but we rarely do things just because it’s objectively good for our bodies. We want to feel good, look good, and avoid pain. Having a specific long term goal will help you apply those healthy choices to a larger purpose and context — which will hopefully serve to motivate you as well.

Now, how do you stay focused?

The first step is writing your goal down on paper. Not in the notes on your phone, not just keeping a vague memory in your head — write it down. Then, post that paper somewhere you’ll see it every day. It could be your bathroom mirror, your bedroom door, your car dashboard — anywhere that forces the goal to become a part of your day. If you haven’t yet established an accountability team, read our post about gathering a group of trusted individuals (including your PT!) who can help you stay focused and motivated. Then, share your goal with them, and ask that they check up on you periodically to see how your progress is going. Finally, stay tuned for our next post in this series, where we’ll talk about breaking your long term goal into a set of smaller, more manageable short term goals.

In the meantime, check out our website and see how you can get a head start on a healthier New Year. We’re launching our signature Pilates 101 program next week and spots will fill fast, so sign up here to get on our early bird/pre-enrollment list! If you’re age 40+ and improving your core strength is part of your goal setting – then this program is perfect for you – especially if you’re also dealing with back pain.

If you have any questions about physical therapy, pilates, accountability, and/or goal setting, don’t hesitate to reach out or leave us a note on our Facebook page!

Five Foods that are Great for Your Joints

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One of the most important factors in living an active lifestyle is the health and endurance of your joints. If you’re in pain, you’re much less likely to exercise, and joint pain will likely keep you much more sedentary than is healthy. But did you know that there are several foods that can make a huge difference for your joints? The following are some examples of nutritious foods that can help get you moving pain-free.

1. Nuts

You can’t go wrong with a healthy assortment of nuts. Being so high in protein, they’ll give you long-lasting energy, but they’re also great for repairing damage due to inflammation in your joints. They’re also full of healthy fats- something your body needsto repair itself!

2. Red Apples

Apples are red because of a type of compound called anthocyanins, which also happen to be strong anti-inflammatories! They’re also full of antioxidants that have been linked to arthritis prevention, cancer cell inhibition, and decreased cholesterol. Apples can be an easy to-go snack, or you can mix them into oatmeal, make a fruit salad, or even add thin apple slices to your favorite sandwich for a refreshing crunch and flavor.

3. Salmon

Salmon and other oily fish have an abundance of omega-3 fatty acids, which are an integral component of joint health. They help keep your cartilage strong and your whole body flexible! Omega – 3 is something your body needs to function, but can’t make on its own – so it’s crucial that you give your body these fatty acids through your food!

4. Carrots and Other Orange Veggies

Vitamin A is key when it comes to fighting inflammation – and carrots have tons of Vitamin A! So do other orange vegetables like sweet potatoes and butternut squash. Vitamin A also helps keep your immune system, skin, and vision at their best. Carrots are an easy and tasty snack when eaten raw, either solo or combined with ranch dip and other veggies. You can also bake these orange veggies together for a delicious dinner side dish!

5. Berries

First of all, berries are delicious. They can be eaten so many ways, and are an especially sweet pick me up in the morning! The health benefits are awesome – berries contain anthocyanins, which are antioxidant compounds that fight inflammation. Berries are known as a food that both combats arthritis and leaves you feeling full, without overeating! Plus, they’re sweet enough to serve as a dessert, and definitely healthier than most other dessert options. What’s not to love?

If you struggle with occasional or chronic joint pain, and want to combine these awesome foods with a concrete plan that will get you moving at your best, get in touch. At CJ Physical Therapy and Wellness, we’re all about helping people make the best decisions for their health and living life to the fullest – without pain pills, procedures, or expensive surgeries!