How to get a better night’s sleep

Starting the new year off with less pain and better health starts with:

SLEEP

 child and cat sleeping

Ah… sleep, glorious sleep!

We spend 1/3 of our lives sleeping, and it should be something we look forward to and get the most out of each night. Anyone who knows me well, knows that I love sleep! In fact, I still am quite proud of the award I won in kindergarten for being the ‘Best Napper.”  I once fell asleep as a teenager in the grass next to a ride at Cedar Point amusement park and later as a college student on a public bus system in a big city. Probably not the safest choices now that I am looking back on those moments, but I was genuinely tired.

So how much sleep do you really need?

The ideal amount of time that you need to sleep depends on what stage of life you are in. When your body is growing, such as when you were a baby, child, and then an adolescent, you clearly needed more sleep in order to grow your body. Also pregnancy demands more sleep due to the fact that another human being is now growing within. In adulthood, sleep needs change once again due to jobs and family and that number typically is 7-9 hours. If you want to dive deeper into this, then read the article Sleep Foundation sleep needs.

The key is to find what works for you to feel refreshed and ready to go for a new day.

But sometimes sleep can evade me, and probably you too, from time to time.

When sleep is disturbed or interrupted by pain, waking frequently due to too much on your mind or your partner/ child awakens you- it can be frustrating and ultimately detrimental to the body and are addressed further here: Consequences of sleep deprivation

I’m often asked about what products I can recommend for a better night’s sleep. and here are my top 4:

  1. Wear a Sleep mask : My top pick is the  Manta sleep mask.This helps eliminate light which can disturb a deeper sleep. I like this mask because it’s comfortable and has options such as ‘cool’ and ‘steam’ eye cups, silk and a weighted version to help you get your zzzz’s!
  2. Invest in a good pillow : Good Housekeeping just published their top picks: Best pillows for 2022 . Currently I sleep on an Awara pillow.
  3. Get a Mattress that supports your body as it is todayBest mattresses for 2022. Currently I sleep on an Awara mattress
  4. Try a weighted blanket: The pressure may help you sleep deeper. Costco sells the Pendleton weighted blanket

But if pain is stealing your sleep, then you may need to come in for a physical therapy appointment to address the cause of your pain. Schedule your appointment today 

I hope you can accomplish your #sleepgoals for 2022 and wish you a good night’s rest.

Joint sounds and what they mean to you

Photo by Shiny Diamond on Pexels.com

Ever wonder what the sounds your joints make mean? 

Have you tried to sneak up, creep quietly about for a surprise or try to not wake anyone up? But then, ‘CRACK! POP!’ and the gig is up! That unsuspecting person is now FULLY aware that you are near since your creaking joints have given your whereabouts away…sigh.

Here’s a quick resource for joint sounds that are good, ok and bad based on the the article  Joint Sounds and How Ligaments Respond to Orthobiologics

Pops and Cracks: Generally, if the sounds come and go then these are GOOD sounds that a joint makes. As stated in the article above, ” pops and cracks are caused by nitrogen bubbles in joint fluid. ”

Crepitus: This sounds like ‘Rice Krispies’ being crushed and is an OK sign if you are pain free. Crepitus does indicate some level of arthritis is forming and that the joint cartilage is roughened or missing. This sound is most common at the knee cap.

What can you do to decrease this crepitus sound? DECREASE INFLAMMATION and start the healing process.

You can simply stop doing the activity that is causing the crepitus which is more than likely weight bearing. But if you can’t do that since it may be a job requirement, then you need to slow down the inflammatory process by wearing a brace, taking NSAIDS or Ibuprofen, Turmeric or tart cherry juice concentrate.

Clunk: This sound is a DEEP clunk and indicates joint instability which is BAD.

One reason this clunk sound may be happening is that a ligament or tendon is snapping over a joint. Done repetitively, the ligament or tendon will begin to shred and lose its strength.

Another reason for the clunk sound is that a bone is rotating off its axis on another bone. Imagine a tower of blocks and one of the blocks is askew or not lined up with the rest of the blocks. This can happen in the adult spine and is known as listhesis. Listhesis is a hyper mobile vertebrae in the spine most commonly seen in aged adult spines with scoliosis or spondylolisthesis.

What can you do to decrease or stop the clunk sound? STABILIZE the joint. Sometimes a brace can help or strength exercises. But if these don’t work, then it’s time to see your physical therapist and figure out a plan.

So there’s my quick guide to joint sounds: POP, CRACK, CREPITUS and CLUNK and what they may mean to you and your health.

Reach out via email, phone or schedule an appointment if you have any questions:

Contact Joy of Therapy with your questions

 

 

 

 

Kneecap Pain or “Runner’s Knee” Tips

Tips for Kneecap Pain

legs kicking freely in the air

Plus a free download and video on how to tape for knee pain

Do your knees hurt when you run, walk up or down steps, or sit too long in one position? Are you looking for ways to help yourself get rid of this pain conservatively?

Then here’s your free download and a video about how to tape your knee that will help get your knees back!

Always consult your physical therapist if there is no change in pain or your symptoms are worsening ,as you probably need hands-on care or a referral to your physician.

Now get out there and move!

Watch the Youtube video on how to tape your knee.

Download the PDF flyer on the Do’s and Don’ts for Knee cap pain.

Knee cap pain or runner's knee Do's & Don'ts Flyer

If you have questions or concerns send and email to info@joyoftherapypt.com or fill out the new patient inquiry form here.

(Also if you are curious as to why one of the risk factors is ” quadriceps weakness for individuals in the military”, that is because there is a large quantity of research in military settings due to direct access for physical therapists. This risk is also true for everyone else who has quadricep or thigh weakness).

 

A Scoliosis Treatment Spotlight

Core Strengthening in Sitting

In posture and especially scoliosis treatments, you need to work on the endurance of postural muscles, and then hold positions for a looooooonger period of time.

Here’s P doing a seated core strengthening exercise using the wall bars to help create resistance.

By knowing her postural cues, P is able to do sustained, controlled breathing and then can add resistance through her arms to build up core strength and stability.

This is just one of many positions that we do to train and strengthen the postural muscles along the spine.

The key is to then do some of these exercises EVERY DAY to make real, lasting changes in the spine!

Contact the clinic today if you or someone you know could benefit from learning how to strengthen their spine.

Submit your online inquiry here..

Patient doing core strengthening exercises in treatment exercise room.

 

How heavy is too heavy for a backpack ?

Backpack Check

Two adolescents carrying backpacks

As we skid into the final quarter of the school year, I would venture to guess that most of us aren’t checking our kid’s backpacks for fear of what actually may be in there! Most likely old food, crumpled up important notes, progress reports left unsigned, acorns, leaves, rocks or even slime in some cases.

Regardless of what is inside their backpack, take a moment to lift it up and check to see how heavy it has become over the school year. Books, notebooks and folders tend to accumulate, and then when you add a lunch, water bottle or a musical instrument, it can get quite heavy!

So what is too heavy for a backpack?

Good news is that has already been figured out for you! The research is here and published in the Journal of Bodywork and Movement Therapy:

PREVENTION AND REHABILITATION| Read VOLUME 25, P174-182, JANUARY 01, 2021

A study in India observed 20 boys aged 9-14 years old and analyzed how they walked while increasing the load in their backpacks in respect to their weight.

What they found was this: as the load in the backpack increased, they noted marked movement changes “in the child’s ankle, knee and hip joints. These changes were evident when the backpack load increased beyond 15% of their body weight.”

“Carrying heavy backpacks may result in cumulative trauma later in life due to biomechanical adaptations during gait.”

Bottom Line:

The ideal weight to carry a backpack WITHOUT having it alter their posture was LESS THAN 15% OF THEIR BODY WEIGHT.

Here’s a table to help you figure this out:

WEIGHT OF PERSON

MAXIMUM WEIGHT OF BACKPACK

50 pounds 7.5 pounds or less
75 pounds 11.25 pounds or less
90 pounds 13.5 pounds or less
100 pounds 15 pounds or less
110 pounds 16 1/2 pounds or less
125 pounds 18.75 pounds or less

Get out the scale or just take a tug on the backpack and see if it falls into the range that fits for maintaining good posture.

And if you are brave enough, go ahead and take a peek inside …

man looking inside of a door

Call, email or schedule your complimentary 20 minute posture consultation today. Schedule online here. 

Breath Yourself to Better Health

Can the way you breathe be affecting your health, both good and bad?

James Nestor, author of ‘Breath: The New Science of a Lost Art’ and myself, both believe the answer is YES.

I recently read the book “Breath: The New Science of a Lost Art” , by James Nestor, and found it interesting how he delved deep into the long history of how we breathe and how it has changed our human skeletal structure as a society over the centuries.

I use the power of breath in ALL of my physical therapy sessions. and firmly believe that where, when and how you breathe is key to improving your posture and decreasing pain.

When you take a breath in, you create pressure, and pressure = strength. By improving how we breathe, we can, in fact, both decrease pain and strengthen our core without doing loads of traditional sit ups and painful burpees!

Plus, in Chapter 4, Nestor explores briefly how Katarina Schroth used breath to invent the innovative Schroth technique that I use in the clinic to help treat scoliosis.

” Schroth had been diagnosed with scoliosis, a sideways curvature of the spine. …At age 16, Schroth began training herself in something called ‘ orthopedic breathing’… She spent 5 years doing this. At the end, she’d effectively cured herself of ‘incurable’ scoliosis; she’d breathed her spine straight again.”- James Nestor, Breath

**Note: I advise you to read this book through a ‘thoughtful lens’, as the author trails off onto some tangents and inserts gratuitous expletives from time to time **

(the following is an excerpt from Amazon:)

Washington Post Notable Nonfiction Book of 2020 

Named a Best Book of 2020 by NPR

“A fascinating scientific, cultural, spiritual and evolutionary history of the way humans breathe—and how we’ve all been doing it wrong for a long, long time.” —Elizabeth Gilbert, author of Big Magic and Eat Pray Love

No matter what you eat, how much you exercise, how skinny or young or wise you are, none of it matters if you’re not breathing properly.

Book cover of Breath

New York Times Bestseller

“There is nothing more essential to our health and well-being than breathing: take air in, let it out, repeat twenty-five thousand times a day. Yet, as a species, humans have lost the ability to breathe correctly, with grave consequences. 

Journalist James Nestor travels the world to figure out what went wrong and how to fix it. The answers aren’t found in pulmonology labs, as we might expect, but in the muddy digs of ancient burial sites, secret Soviet facilities, New Jersey choir schools, and the smoggy streets of São Paulo. Nestor tracks down men and women exploring the hidden science behind ancient breathing practices like Pranayama, Sudarshan Kriya, and Tummo and teams up with pulmonary tinkerers to scientifically test long-held beliefs about how we breathe.

Modern research is showing us that making even slight adjustments to the way we inhale and exhale can jump-start athletic performance; rejuvenate internal organs; halt snoring, asthma, and autoimmune disease; and even straighten scoliotic spines. None of this should be possible, and yet it is. 

Drawing on thousands of years of medical texts and recent cutting-edge studies in pulmonology, psychology, biochemistry, and human physiology, Breath turns the conventional wisdom of what we thought we knew about our most basic biological function on its head. You will never breathe the same again.” – excerpt from Amazon

A special shout out and thank you to both my husband, Craig, and my friend, Collette C. for recommending this book to me.

My Top 7 Favorite Physical Therapy Products

It’s gift giving time! So I’m sharing some of my “favorite things” or therapy tools that you can use in the comfort of your own home to help you feel better and stronger.

Gift with tag that reads Just for YouPhoto by Pixabay on Pexels.com

People often ask if I recommend a certain brand/product/tool and the answer is, YES!

Over the years, I have used countless therapy tools and these 7 are my current favs.

I’ve attached links where you can buy these items online for your convenience to help you ring in a Healthy New Year!

Seven DIY PHYSICAL Therapy Tools

  1. Occipital Float: This is now my ‘go-to’ tool for DIY neck pain relief!
    It’s one that I’ve recently discovered to be extremely helpful for self upper neck mobilizations. . “Lightweight, portable device designed to provide smooth cervical range-of-motion exercises. Specially designed air bladder allows unrestricted range of the occiput; it accommodates all head sizes and can be adjusted for comfort by inflating or deflating. Ideal for post-cervical whiplash, myofascial, and osseous cervical problems. Latex-free.” – OPTP

    Visit Amazon for Occipital Float by OPTP.

  2. Tommie Copper Compression Sleeves: If you need support for your back, ankle, knee or shoulder, the Tommie Copper brand of products is my top choice for joint support.The fabric, choice in products and price points are unbeatable, plus the healing properties of Copper give that extra benefit.
    “When you’re dealing with pain, “good” just doesn’t cut it. We go above and beyond to ensure everything we do completely wows you. We want you to feel great – all day, at work, sport, rest and play.”- Tommie Copper

    Tommie Copper Lumbar can be purchased at Amazon.

  3. Serious Steel Bands: The green and gray bands are perfect for doing the semi-hang exercises to assist with posture elongation, plus they work well for assisted pull-ups.

    Serious Steel Bands found on Amazon.

  4. Biofreeze Spray: This is ideal for a painful ankle sprain, knee, shoulder or back injury that’s hard to reach. You don’t have to touch it , thus avoiding that accidental rubbing of your eye…ouch!

    “Biofreeze 3 oz. 360° aerosal spray features the best spray technology available in the market with continuous flow even when upside down, making it easy to apply .Unique cooling menthol formula is backed by science and research-proven to deliver fast acting, long lasting and deep penetrating pain relief for sore muscles, backaches, sore joints, and arthritis.”- Biofreeze

    Bottle of Biofreeze Pain Relief Spray
    Biofreeze Spray can be purchased here at Target.

  5. The Breather: A fantastic tool to help enhance your breathing, which if you are my patient, then you know that: Breathing = Pressure= Strength.

    “THE ONLY RMT DEVICE FEATURING INDEPENDENT INSPIRATORY/EXPIRATORY DIAL CONTROL | The Breather functions as both an inspiratory muscle trainer and expiratory muscle trainer with adjustable dials for independent resistance settings for inhalation and exhalation, making it the ULTIMATE device for respiratory care. Think of it as a lung trainer, supporting respiratory health and efficiency by promoting diaphragmatic (belly) breathing.

    A GYM FOR YOUR LUNGS | The Breather Fit is an inspiratory muscle trainer that helps train your lungs to improve oxygen flow to your body. Oxygen training can help improve overall physical performance and give you an advantage over your competition.”- The Breather

    The Breather/ The Breather Fit found here on Amazon.

  6.  Magnesium Oil Spray: A quick and easy way to take the edge off of feeling fatigued, weak or sluggish.
    Simply spray on where you are feeling achy or onto the palms or soles of your feet for an all -over ‘pick-me-up”.

    A good portion of the soil that our food is grown in is depleted of magnesium which is necessary for energy production. Early signs of magnesium deficiency include loss of appetite, nausea, vomiting, fatigue, and weakness. As magnesium deficiency worsens, numbness, tingling, muscle contractions and cramps, seizures, personality changes, abnormal heart rhythms, and coronary spasms can occur.

    Magnesium Oil Spray found here at Amazon.

  7. Cold Pack (neck contour): This size works for most injuries/aches/pains and is durable

    “Patented design of the Chattanooga ColPac gently delivers soothing cold therapy and stays pliable. Provides instant pain relief to treat fever, bruises, sprains, strains, and helps to manage swelling. Each cold therapy pack is latex-free and is filled with non-toxic silica gel, so it’s safe for all ages to use.

    Simply apply immediately after an injury to control the inflammation of soft tissue.

    Delivers up to 30 minutes of soothing relief.”- Chattanoga Colpac

    Colpac can be purchased using this link to Amazon.

So there you have it! My favorite therapy tools to help you feel better and stronger.

Get those fingers tapping and make your purchases today!

Note: I do not represent or receive compensation from any of these brands

Do you have what it takes to save a life? YES!

Sometimes being in the “right place at the right time” can be the difference between life and death.

A heart attack, respiratory attack or choking can all lead to sudden loss of blood flow to the brain. Knowing just some basic CPR skills can help during those first crucial minutes before EMS arrives. It was in my 9th grade Health class at Coral Springs High School where I first became certified in CPR, and every 2 years since then I have kept up that certification.

But if I’m being honest, I’m always a bit nervous. Will I remember everything that they taught me if I need to use it in an emergency? Will I panic? Does this really work?

So, as my time came again for renewal this month, I felt compelled to share my story, albeit minor, and encourage you to seek training in Basic Life Saving skills for yourself, loved ones or the stranger you encounter who may need your help.

American Heart Association Logo

Three years ago, those skills did kick in automatically when at the dinner table, my husband of then 19 years, suddenly stood up from the table and silently made the choking sign across his neck. Our kids were exclaiming, “what’s wrong, Dad!” ,” what are you doing?!” I quickly got up and was able to do the Heimlich maneuver on him. After several ‘blows’ the piece of steak came on out of his throat and all was well. My husband was grateful and dinner proceeded. But I have to admit that after all was said and done, I couldn’t believe I actually did the thing that I had trained for over 3o years! Each time I took the CPR class, I worried that I would not remember the steps. Thankfully it all came rushing back to me in an instant and my husband is doing just fine.

Yes, he was grateful, but I did think of what could have happened had I not received any training. And that thought was sobering.

Too many tragedies occur when a little education could have prevented them. You don’t have to be a healthcare provider to take a CPR class. Anyone can take a CPR class! And now AEDs (automatic electronic defibrillators) are commonly placed in public places with instructions said out loud to you by simply pushing a button.

As for how to help someone who is choking, I found this great short “how to” on the Heimlich maneuver, courtesy of Southeastern School of Health Sciences.

Southeastern School of Health Sciences

“If you’ve ever had some food go down the wrong pipe, then you know that the sensation of choking is unpleasant and frightening.

When food or another object blocks a person’s airway, the flow of oxygen to the lungs (and the rest of the body) is cut off. Without oxygen, brain damage can begin to take place within 4-6 minutes.

Choking is a serious medical emergency.
Fortunately, we have an excellent rescue technique to resolve a blocked airway. It’s called the Heimlich Maneuver, and it’s a very effective life-saving skill that everyone should know. We find that most people are quite familiar with the Heimlich maneuver, but they don’t always know exactly how or when to perform it. Here’s what to do:

  • If you suspect someone is choking, ask, “Are you choking? Can you speak?”
  • If the person can speak or cough, don’t perform the Heimlich Maneuver.
  • If the person cannot speak or cough, then you can help.
  • Stand behind the person and circle your arms around his or her waist.Make a fist and place it just above the person’s belly button. Put your other hand on top of the fist.
  • Pull your fist toward you quickly and forcefully – these are called abdominal thrusts.
  • Be persistent: sometimes it only takes 1 or 2 thrusts to clear the airway, but it may take more than that.
  • If it doesn’t work, and the person becomes unresponsive, call 911 and begin CPR.

The HM works by using air that is trapped below the airway blockage. When you perform the thrusts with your fist, you force that air upward, which in turn pushes the object out of the airway, sometimes across the room! You can use this technique on all adults and children over the age of 1 (about walking age). For infants, we use back blows between the shoulder blade to clear a blockage – more on that next week.
One side note: The originator of this technique, Dr. Henry Heimlich, actually got the opportunity to use his rescue maneuver this past May when he saved the life of a woman at the retirement home where he lives. She was choking on a hamburger, and he calmly stepped in (at age 96) and literally performed the Heimlich maneuver. She’s doing fine and is quite grateful that she sat next to him at dinner. Providential…

It is estimated that about 100,000 lives have been saved using the Heimlich Maneuver since it was introduced in 1974. Even Dr. Heimlich at age 96 was prepared to take action. Please consider joining one of our classes that will prepare you to be the one that can step in and save a life. Register for a class today!

Do it. Sign up for a CPR class if you haven’t taken one in a while or never have. There are loads of places to do this online and in person:

American Heart Association

American Red Cross

Southeastern School of Medicine 

CPR Center of Georgia

Heart monitor image
Photo by Pixabay on Pexels.com

 

Josey’s story

Josey is dedicated and driven to serve every. single.day at his job and in the community, so injuries and strain inevitably happen to him.

I help him get back to his job, his clients and his wonderful family, so he can do it all again the next day.

𝐇𝐞𝐚𝐥𝐭𝐡𝐲 𝐏𝐫𝐚𝐜𝐭𝐢𝐜𝐞𝐬 𝐟𝐨𝐫 𝐇𝐨𝐠 𝐓𝐫𝐚𝐩𝐩𝐢𝐧𝐠

“𝘏𝘰𝘸 𝘥𝘰 𝘺𝘰𝘶 𝘬𝘦𝘦𝘱 𝘺𝘰𝘶𝘳 𝘣𝘰𝘥𝘺 𝘩𝘦𝘢𝘭𝘵𝘩𝘺 𝘸𝘩𝘦𝘯 𝘺𝘰𝘶 𝘢𝘳𝘦 𝘵𝘳𝘢𝘱𝘱𝘪𝘯𝘨 𝘸𝘪𝘭𝘥 𝘩𝘰𝘨𝘴?” 𝘓𝘰𝘴𝘪𝘯𝘨 𝘴𝘭𝘦𝘦𝘱 𝘵𝘰 𝘤𝘢𝘮𝘦𝘳𝘢 𝘸𝘢𝘵𝘤𝘩𝘪𝘯𝘨, 𝘩𝘢𝘶𝘭𝘪𝘯𝘨 𝘵𝘩𝘦 𝘥𝘦𝘢𝘥 𝘸𝘦𝘪𝘨𝘩𝘵 𝘰𝘧 𝘥𝘰𝘻𝘦𝘯𝘴 𝘰𝘧 100 𝘵𝘰 200 𝘱𝘰𝘶𝘯𝘥 𝘱𝘭𝘶𝘴 𝘩𝘰𝘨𝘴 𝘢𝘯𝘥 𝘮𝘰𝘷𝘪𝘯𝘨 𝘦𝘲𝘶𝘪𝘱𝘮𝘦𝘯𝘵 𝘤𝘢𝘯 𝘵𝘢𝘬𝘦 𝘢 𝘵𝘰𝘭𝘭 𝘰𝘯 𝘵𝘩𝘦 𝘩𝘦𝘢𝘭𝘵𝘩𝘪𝘦𝘴𝘵 𝘰𝘧 𝘵𝘳𝘢𝘱𝘱𝘦𝘳.

Josey at Hog Cutters Trapping Company

𝘖𝘷𝘦𝘳 𝘵𝘩𝘦 𝘺𝘦𝘢𝘳𝘴, 𝘏𝘰𝘨 𝘊𝘶𝘵𝘵𝘦𝘳𝘴 𝘑𝘰𝘴𝘦𝘺 𝘩𝘢𝘴 𝘩𝘢𝘥 𝘮𝘶𝘭𝘵𝘪𝘱𝘭𝘦 𝘪𝘯𝘫𝘶𝘳𝘪𝘦𝘴 𝘵𝘰 𝘩𝘪𝘴 𝘯𝘦𝘤𝘬 𝘢𝘯𝘥 𝘫𝘰𝘪𝘯𝘵𝘴 𝘢𝘴 𝘸𝘦𝘭𝘭 𝘢𝘴 𝘥𝘰𝘶𝘣𝘭𝘦 𝘩𝘦𝘳𝘯𝘪𝘢 𝘢𝘯𝘥 𝘯𝘦𝘤𝘬 𝘴𝘶𝘳𝘨𝘦𝘳𝘺. 𝘛𝘰 𝘰𝘷𝘦𝘳𝘤𝘰𝘮𝘦 𝘢𝘯𝘥 𝘤𝘰𝘯𝘵𝘪𝘯𝘶𝘦 𝘵𝘳𝘢𝘱𝘱𝘪𝘯𝘨 𝘩𝘦 𝘩𝘢𝘴 𝘩𝘢𝘥 𝘵𝘰 𝘸𝘰𝘳𝘬 𝘴𝘮𝘢𝘳𝘵𝘦𝘳 𝘢𝘯𝘥 𝘱𝘶𝘵 𝘭𝘦𝘴𝘴 𝘴𝘵𝘳𝘢𝘪𝘯 𝘰𝘯 𝘩𝘪𝘴 𝘣𝘰𝘥𝘺.

𝘖𝘯𝘦 𝘸𝘢𝘺 𝘩𝘦 𝘥𝘰𝘦𝘴 𝘵𝘩𝘪𝘴, 𝘪𝘴 𝘣𝘺 𝘶𝘵𝘪𝘭𝘪𝘻𝘪𝘯𝘨 𝘢 𝘸𝘪𝘯𝘤𝘩 𝘴𝘺𝘴𝘵𝘦𝘮 𝘵𝘰 𝘮𝘰𝘷𝘦 𝘩𝘰𝘨𝘴. 𝘋𝘶𝘦 𝘵𝘰 𝘵𝘩𝘦 𝘦𝘹𝘵𝘦𝘯𝘴𝘪𝘷𝘦 𝘥𝘪𝘴𝘵𝘢𝘯𝘤𝘦 𝘣𝘦𝘵𝘸𝘦𝘦𝘯 𝘱𝘳𝘰𝘱𝘦𝘳𝘵𝘪𝘦𝘴, 𝘩𝘦𝘢𝘷𝘺 𝘦𝘲𝘶𝘪𝘱𝘮𝘦𝘯𝘵 𝘵𝘰 𝘮𝘰𝘷𝘦 𝘩𝘰𝘨𝘴 𝘪𝘴 𝘯𝘰𝘵 𝘢𝘷𝘢𝘪𝘭𝘢𝘣𝘭𝘦 𝘵𝘰 𝘰𝘶𝘳 𝘵𝘳𝘢𝘱𝘱𝘪𝘯𝘨 𝘤𝘳𝘦𝘸. 𝘛𝘩𝘦 𝘎𝘦𝘰𝘳𝘨𝘪𝘢 𝘤𝘳𝘦𝘸 𝘢𝘭𝘰𝘯𝘦 𝘩𝘢𝘴 𝘮𝘰𝘷𝘦𝘥 𝘢𝘭𝘮𝘰𝘴𝘵 1000 𝘩𝘰𝘨𝘴 𝘸𝘪𝘵𝘩𝘰𝘶𝘵 𝘵𝘩𝘦 𝘶𝘴𝘦 𝘰𝘧 𝘩𝘦𝘢𝘷𝘺 𝘦𝘲𝘶𝘪𝘱𝘮𝘦𝘯𝘵. 𝘛𝘰 𝘴𝘢𝘷𝘦 𝘩𝘪𝘴 𝘣𝘰𝘥𝘺 𝘧𝘳𝘰𝘮 𝘵𝘩𝘦 𝘳𝘦𝘱𝘦𝘵𝘪𝘵𝘪𝘷𝘦 𝘴𝘵𝘳𝘢𝘪𝘯, 𝘵𝘩𝘦 𝘏𝘰𝘨 𝘊𝘶𝘵𝘵𝘦𝘳𝘴 𝘣𝘰𝘺𝘴 𝘶𝘴𝘦𝘥 𝘵𝘩𝘦𝘪𝘳 𝘵𝘢𝘭𝘦𝘯𝘵𝘴. 𝘡𝘦𝘣 𝘸𝘦𝘭𝘥𝘦𝘥 𝘢 𝘴𝘵𝘦𝘦𝘭 𝘱𝘭𝘢𝘵𝘦 𝘵𝘰 𝘮𝘰𝘶𝘯𝘵 𝘢 2500-𝘱𝘰𝘶𝘯𝘥 𝘈𝘛𝘝 𝘸𝘪𝘯𝘤𝘩 𝘢𝘯𝘥 12𝘷 𝘥𝘦𝘦𝘱 𝘤𝘦𝘭𝘭 𝘱𝘰𝘸𝘦𝘳 𝘴𝘰𝘶𝘳𝘤𝘦 𝘵𝘰 𝘦𝘢𝘤𝘩 𝘰𝘧 𝘵𝘩𝘦 𝘩𝘰𝘨 𝘵𝘳𝘢𝘪𝘭𝘦𝘳𝘴 𝘶𝘴𝘦𝘥 𝘪𝘯 𝘵𝘩𝘦 𝘧𝘪𝘦𝘭𝘥. 𝘛𝘩𝘦 𝘪𝘯𝘦𝘹𝘱𝘦𝘯𝘴𝘪𝘷𝘦 𝘸𝘪𝘯𝘤𝘩 𝘤𝘢𝘯 𝘣𝘦 𝘶𝘴𝘦𝘥 𝘵𝘰 𝘭𝘰𝘢𝘥 𝘢𝘯𝘥 𝘰𝘧𝘧𝘭𝘰𝘢𝘥 𝘩𝘰𝘨𝘴 𝘸𝘪𝘵𝘩𝘰𝘶𝘵 𝘳𝘪𝘴𝘬𝘪𝘯𝘨 𝘪𝘯𝘫𝘶𝘳𝘺 𝘵𝘰 𝘮𝘶𝘴𝘤𝘭𝘦𝘴 𝘢𝘯𝘥 𝘫𝘰𝘪𝘯𝘵𝘴.

𝘈𝘯𝘰𝘵𝘩𝘦𝘳 𝘸𝘢𝘺 𝘵𝘰 𝘦𝘢𝘴𝘦 𝘵𝘩𝘦 𝘴𝘵𝘳𝘢𝘪𝘯 𝘰𝘯 𝘺𝘰𝘶𝘳 𝘣𝘰𝘥𝘺 – 𝘪𝘴 𝘣𝘺 𝘦𝘮𝘱𝘭𝘰𝘺𝘪𝘯𝘨 𝘨𝘰𝘰𝘥 𝘣𝘰𝘥𝘺 𝘮𝘦𝘤𝘩𝘢𝘯𝘪𝘤𝘴. 𝘈 𝘴𝘪𝘮𝘱𝘭𝘦 𝘪𝘯 𝘱𝘦𝘳𝘴𝘰𝘯 𝘰𝘳 𝘵𝘦𝘭𝘦𝘮𝘦𝘥𝘪𝘤𝘪𝘯𝘦 𝘢𝘱𝘱𝘰𝘪𝘯𝘵𝘮𝘦𝘯𝘵 𝘸𝘪𝘵𝘩 𝘢 𝘱𝘩𝘺𝘴𝘪𝘤𝘢𝘭 𝘵𝘩𝘦𝘳𝘢𝘱𝘺 𝘱𝘳𝘰𝘧𝘦𝘴𝘴𝘪𝘰𝘯𝘢𝘭 𝘤𝘢𝘯 𝘰𝘧𝘧𝘦𝘳 𝘢 𝘱𝘳𝘰𝘨𝘳𝘢𝘮 𝘧𝘰𝘳 𝘢𝘥𝘥𝘳𝘦𝘴𝘴𝘪𝘯𝘨 𝘢𝘯𝘥 𝘮𝘪𝘵𝘪𝘨𝘢𝘵𝘪𝘯𝘨 𝘪𝘯𝘫𝘶𝘳𝘪𝘦𝘴 𝘣𝘦𝘧𝘰𝘳𝘦 𝘵𝘩𝘦𝘺 𝘩𝘢𝘱𝘱𝘦𝘯.

𝘛𝘩𝘳𝘰𝘶𝘨𝘩𝘰𝘶𝘵 𝘩𝘪𝘴 𝘪𝘯𝘫𝘶𝘳𝘺 𝘢𝘯𝘥 𝘴𝘶𝘳𝘨𝘪𝘤𝘢𝘭 𝘳𝘦𝘩𝘢𝘣𝘪𝘭𝘪𝘵𝘢𝘵𝘪𝘰𝘯 𝘑𝘰𝘴𝘦𝘺 𝘳𝘦𝘤𝘦𝘪𝘷𝘦𝘥 𝘵𝘳𝘦𝘢𝘵𝘮𝘦𝘯𝘵 𝘧𝘳𝘰𝘮 𝘵𝘩𝘦 𝘱𝘩𝘺𝘴𝘪𝘤𝘢𝘭 𝘵𝘩𝘦𝘳𝘢𝘱𝘪𝘴𝘵 𝘢𝘵 𝘑𝘰𝘺 𝘰𝘧 𝘛𝘩𝘦𝘳𝘢𝘱𝘺 𝘪𝘯 𝘛𝘢𝘭𝘭𝘢𝘩𝘢𝘴𝘴𝘦𝘦 𝘍𝘭𝘰𝘳𝘪𝘥𝘢. 𝘔𝘪𝘴𝘴 𝘑𝘰𝘺 𝘸𝘢𝘴 𝘢𝘣𝘭𝘦 𝘵𝘰 𝘯𝘰𝘵 𝘰𝘯𝘭𝘺 𝘳𝘦𝘩𝘢𝘣𝘪𝘭𝘪𝘵𝘢𝘵𝘦 𝘩𝘪𝘴 𝘭𝘰𝘴𝘵 𝘧𝘶𝘯𝘤𝘵𝘪𝘰𝘯, 𝘣𝘶𝘵 𝘢𝘪𝘥 𝘪𝘯 𝘵𝘩𝘦 𝘥𝘦𝘷𝘦𝘭𝘰𝘱𝘮𝘦𝘯𝘵 𝘰𝘧 𝘢 𝘳𝘦𝘨𝘶𝘭𝘢𝘳 𝘳𝘦𝘨𝘪𝘮𝘦𝘯 𝘧𝘰𝘳 𝘮𝘢𝘪𝘯𝘵𝘢𝘪𝘯𝘪𝘯𝘨 𝘩𝘦𝘢𝘭𝘵𝘩𝘺 𝘧𝘶𝘯𝘤𝘵𝘪𝘰𝘯 𝘸𝘩𝘪𝘭𝘦 𝘱𝘦𝘳𝘧𝘰𝘳𝘮𝘪𝘯𝘨 𝘩𝘪𝘴 𝘸𝘰𝘳𝘬.

𝘖𝘷𝘦𝘳𝘢𝘭𝘭, 𝘵𝘩𝘦 𝘣𝘦𝘴𝘵 𝘸𝘢𝘺 𝘵𝘰 𝘮𝘢𝘯𝘢𝘨𝘦 𝘩𝘦𝘢𝘭𝘵𝘩𝘺 𝘩𝘰𝘨 𝘵𝘳𝘢𝘱𝘱𝘪𝘯𝘨 𝘪𝘴 𝘵𝘰 𝘵𝘩𝘪𝘯𝘬 𝘢𝘩𝘦𝘢𝘥. 𝘗𝘭𝘢𝘯 𝘵𝘰 𝘩𝘢𝘷𝘦 𝘵𝘩𝘦 𝘳𝘪𝘨𝘩𝘵 𝘦𝘲𝘶𝘪𝘱𝘮𝘦𝘯𝘵 𝘢𝘯𝘥 𝘵𝘩𝘦 𝘣𝘦𝘴𝘵 𝘶𝘯𝘥𝘦𝘳𝘴𝘵𝘢𝘯𝘥𝘪𝘯𝘨 𝘰𝘧 𝘱𝘳𝘰𝘱𝘦𝘳 𝘣𝘰𝘥𝘺 𝘮𝘦𝘤𝘩𝘢𝘯𝘪𝘤𝘴 𝘵𝘰 𝘱𝘦𝘳𝘧𝘰𝘳𝘮 𝘵𝘩𝘦 𝘵𝘢𝘴𝘬 𝘢𝘵 𝘩𝘢𝘯𝘥. 𝘈𝘴 𝘢𝘭𝘸𝘢𝘺𝘴, 𝘪𝘧 𝘺𝘰𝘶 𝘩𝘢𝘷𝘦 𝘲𝘶𝘦𝘴𝘵𝘪𝘰𝘯𝘴 𝘢𝘣𝘰𝘶𝘵 𝘵𝘳𝘢𝘱𝘱𝘪𝘯𝘨, 𝘮𝘰𝘷𝘪𝘯𝘨 𝘩𝘰𝘨𝘴 𝘰𝘳 𝘮𝘰𝘷𝘪𝘯𝘨 𝘵𝘳𝘢𝘱 𝘦𝘲𝘶𝘪𝘱𝘮𝘦𝘯𝘵 𝘱𝘭𝘦𝘢𝘴𝘦 𝘳𝘦𝘢𝘤𝘩 𝘰𝘶𝘵 𝘵𝘰 𝘶𝘴 𝘢𝘵 229-672-9132 or via our website.

𝘖𝘶𝘳 𝘵𝘩𝘢𝘯𝘬𝘴 𝘵𝘰 𝘑𝘰𝘺 𝘚𝘮𝘪𝘵𝘩 Joy of Therapy, PLLC 𝘧𝘰𝘳 𝘩𝘦𝘳 𝘦𝘹𝘤𝘦𝘭𝘭𝘦𝘯𝘵 𝘤𝘢𝘳𝘦 𝘢𝘯𝘥 𝘨𝘶𝘪𝘥𝘢𝘯𝘤𝘦. “- Josey at Hog Cutters Trapping Company

Hog Cutters logo

Psst… want to know one of the secrets to easing muscle strains and aches ?

Cupping.

It’s one of my favorite ‘tools in the toolbox’ to help your muscles recover from aches and pain, and it’s something that you can do in the comfort of your own home in just 5 easy steps.

Why should you try cupping? It’s very helpful for anyone with hip, knee, low back, upper back and shoulder pain. And, with the magical combination of physical therapy and cupping, you, too, can get rid of muscle strains and perform better than ever.

Did you know that Michael Phelps, the amazing Olympic gold medalist swimmer, had cupping done on his body before he plunged into the pool for the Summer 2016 Olympics in Rio? It definitely helped his muscles reach their optimal potential and grab those gold medals!

https://www.newsweek.com/michael-phelps-cupping-science-rio-olympics-alex-naddour-sports-swimming-488910

A physical therapist uses cupping similar to how a musician tunes an instrument: the musician first needs to make sure that his/her instrument is in tune before setting out to play a song. Cupping is like ‘tuning’ the human body before it goes out to perform in the Olympics or simply to take a walk outside.

Cupping is an ancient Eastern medicine modality that has been around since 1500BC. This form of cupping involves heating cups made of glass, silicone or bamboo, and then placing it on the skin and leaving it there for 15 minutes. The redness is caused by tiny blood vessels ‘breaking’, but no worries, as the redness disappears within hours.

In the clinic here, a modified form of cupping is done by using silicone cups or a small sink plunger, and no heat.

The key difference with this form of cupping in physical therapy is that movement is used while the cups are on the skin.

By moving the body while cupping, it releases restrictions in soft tissue (skin, muscle, fat, ligament or tendon) instead of it being a passive modality (meaning that you don’t move).

All soft tissues in your body need to glide on one another like sheets of paper that can easily move between themselves. When there is a restriction or a ‘stickiness’, the tissues cannot move freely and get bound together. When that ‘stickiness’ or binding between tissues is unable to release by itself, it can cause a decrease in movement. Over time, true tissue restrictions occur limiting movement and causing muscle strain and pain. By freeing up the soft tissues off of one another, there is less pain and the muscles have the freedom to do whatever function is needed.

You can give cupping a try at home on yourself with just 5 simple steps:

1- Purchase a cupping set ( Highly recommend the Lure brand , economically priced below $30) see image with link to purchase

2- Apply vasoline oil or lotion to the rim

3- Squeeze the closed end of the cup and place the open end on the area of your body that needs it ( safest to use on large muscles or the knee cap ) . You may also use multiple cups along a muscle such as on the outer thigh for IT band pain.

4- While the cup is on, do a movement that helps to stretch the tissue under the cup (example: if the cup is on your upper back, then raise your hand up and down as if asking a question in class)

5- Remove the cup after 30 seconds or up to 1 minute and wipe the skin clean.

Now you’re ready to go toss a ball, swing a golf club, reach overhead to a shelf or swim for the Olympic gold medal!

Click on the image or link below to get your cupping set today and get rid of those annoying muscle aches and pains. https://www.amazon.com/Cupping-Therapy-Massage-Cellulite-Professional/dp/B00P86S3IM/ref=sr_1_8?crid=3VOB1LLIVDVH1&dchild=1&keywords=lure+cupping+therapy+sets&qid=1600976245&sprefix=lure%2Caps%2C183&sr=8-8

If you have any questions or are not ready to do this on your own, then please schedule an appointment at your convenience here: https://www.cognitoforms.com/FreelanceDesigner1/appointmentrequest2

Here’s my simple DIY health guide for kids ages 10-17 years old

Do you have a child between the ages of 10-17 or are you a teenager yourself and aching to grow taller?

If so, then Congratulations as they/you are about to, or are already going through the adolescent growth spurt. This time in their life is a roller coaster of changes both emotional and physical.

One of the changes teens are the most excited about is growing taller!

Here are some tips to help you or your child/teen get the most out of this growth spurt :

  1. Height checks: Its time to get out your pencil and find a place in their/your room to measure  height. By measuring every 3-4 months, you can easily monitor growth and be aware of any significant changes.
    *Monthly height checks are ESSENTIAL if  your child/teen has been diagnosed with scoliosis or if you are concerned, as scoliosis is somewhere in your family tree*These monthly height checks during adolescence are KEY to keeping a check on the progression of their scoliotic curve.If you are finding a ‘jump’ in height from one month to the next, and your child/teen has scoliosis, or you are suspecting it: that is a sign that their scoliotic curve is changing. It may be decreasing but it also could be increasing. Please follow up with your pediatrician when you see this change. You may also contact our clinic for a complimentary consultation either in-person or Telehealth.
  2. Daily exercise: 20 -30 minutes is ideal and can be as easy as going for a swim in the pool or a family walk.
  3. Hydration in the form of water.
  4. Daily multi vitamin and/or a balanced diet rich in calcium and vitamin D. ” 2 critical nutrients for bones: calcium and Vitamin D. Calcium is a crucial guiding block of bone tissue.  Vitamin D helps the body absorb and process calcium. Together these two nutrients are the cornerstone of healthy bones.”- How to Keep Your Bones Strong as They Age.
  5. Lots of sleep– 9-11 hours per night for kids ages 6-13 and 8-10 hours per night for teens ages 14-17. Sleep is ESSENTIAL  for growth and repair.

Child being measured in height

 

centimeters length measure measurement
Photo by Pixabay on Pexels.com

Also if you or your child/teen is a current patient, but have not been into the clinic for more than 6 months due to the pandemic, here are some tips for you:

  • Check your child/teen’s height.: It is during these quick increases in height, that the scoliotic curve can make big changes. If there is a marked change , then you need to come in to the clinic or schedule a Telehealth session for some new exercises. Schedule your session today.
  • Get exclusive access to online scoliosis exercise videos: I now have created a library of video exercises  for only my patients. If you are a current scoliosis patient and would like access to exercises tailored to you, please click on the link below :

Click here for your customized scoliosis exercise videos

Chart Describing Kids Growth Spurts

Is there a connection between back pain and blood pressure?

Yes.

Blood Pressure Device

Recent studies have linked back pain with increased blood pressure for a number of reasons, including stress, lifestyle, disease and genetics. But did you know that how you breathe also has a profound effect on both back pain and blood pressure?

And that you have the ability to change that by learning where you need to breathe more?

Think of the middle of your body or trunk as a pressure regulator from your vocal cords, diaphragm and all the way down to your pelvic floor. It is like an unopened carbonated beverage of your choice, such as Coca-Cola , Pepsi or LaCroix. When that can of beverage is intact, there is an inherent pressure built up inside. Once you pop the top, the pressure releases and you can pour out your beverage into an icy glass and enjoy.  In other words, the pressure inside the can has now changed. Your blood pressure can do that too and how you breathe affects it, as well as genetic factors, cholesterol and disease.

Ideally you need to breathe proportionally in your upper chest, and lower abdominal cavity with the diaphragm in the middle helping to push the pressures up and down. But when you have too much of your breath focused in one of those areas, your blood pressure can increase or decrease. Over time, your muscles accommodate and work more or less in one of those areas, and your blood pressure can either increase or decrease beyond what is healthy for you for the long term.

In just 5 minutes in a physical therapy session with an emphasis on dynamic breathing with eccentric control,  my patients have been able to lower their systolic blood pressure by up to 20 mmHG!

Try this at home to find out where you breathe:

  1. Use a measuring tape or any long tubing or band and wrap it around your chest underneath your arms
  2. Take a big breath in and then let it all out and see how many cm/inches/ or estimate how much the tubing moved
  3. Now wrap the measuring tape, tubing or band around the middle or your body or just under your ribs.
  4. Repeat step 2
  5. Finally wrap the measuring tape, tubing or band around the lower part of  your abdomen or at the umbilicus or belly button area.
  6. Repeat step 2

Results:

  • If your measurements were relatively the same at all 3 levels, then Congratulations! You are an even breather!”Keep calm and Carry on”
  • If your measurements were highest in the upper chest, then you are a chest or neck breather and may want to focus on diaphragmatic breathing and getting your breath into your belly. This will help to lower your blood pressure and decrease neck as well as low back pain. Here’s your exercise: Blow into a party blowout or blow bubbles through a straw to begin to work your diaphragm and teach your body to breathe down there
  • If your measurements were highest in the middle region, then you are a lateral breather and that is quite athletic and efficient! “Keep calm and carry on”
  • If your measurements were highest in the belly region, then you probably don’t have a lot of low back pain, but you may have upper back or neck pain with some blood pressure issues. Try to focus on more diaphragmatic breathing and upper chest breathing. Add in pectoral muscle strengthening exercises like push ups, pec flys, and shoulder strengthening exercises.

*Reference and credit goes to: Mary Massery Breathing Continuing Education Courses.

Schedule your consultation either by Telehealth or in-person to find out how to get the most out of your breath today!