Tips for Healthy Holiday Eating

Holidays are a joyous time to spend with family and friends, usually centered around yummy, festive food. Weight gain over the holidays is a common problem, but you can still enjoy the holidays while making smart and healthy decisions. Follow these tips from 1st Choice Physical Therapy to appreciate the holiday parties while maintaining a healthy weight.

• Ramp up movement! To burn the extra calories you will consume, increase time spent performing sustained, regular aerobic activity. If you normally walk 30 minutes a day, increase the time to 40 or 45 minutes. If you usually work out 3 times a week, increase workouts to 4 to 5 times a week during the holidays. Always check with a physician or 1st Choice Physical Therapist before starting a new exercise program.

Cheat just a little! It’s OK to enjoy a small serving size of a sweet treat or a festive beverage every few days. Compensate for the extra calories by either reducing calories during the meal before or after (or even skipping the next meal by practicing intermittent fasting) or burn extra calories with increased exercise.

• Control the temptations! Focus on reducing temptations when you can by keeping holiday goodies out of eyesight and less accessible. If you bake, keep only a small amount for your family and give the rest away as a gift or donation. These strategies will lower the risk of the temptations so you can better control your holiday calorie intake.
• Focus on fruits and especially veggies! Fill up on wholesome fruits and healthy vegetables first. These foods contain fewer calories per gram compared to other types of food, and the extra fiber will give you the sensation of a full stomach faster than chips, crackers and cookies. Seven or more servings of fruits and vegetables a day should be your goal.
• Never attend a party hungry! Eat a serving of fruit, vegetables, or unsalted nuts before attending a party. Do not begin eating until you’re actually hungry. Enjoy social time first for calorie free enjoyment. When ready to eat, make mindful choices and focus on the healthy options first.
• Take charge of party options! When invited to an outing, offer to bring healthy options such as a veggie plate, whole wheat pita chips with hummus, guacamole, or a fruit salad. Fill up on your healthy food first before browsing the other options. Use a smaller plate to avoid overeating. Limit holiday beverages as they can contain large amounts of sugar and empty calories. Drink coffee, tea, flavored seltzer, or spirits on the rocks instead and plenty of water. Learn to say no politely to well meaning people who continue to offer food to you.

We at 1st Choice Physical Therapy wish you a wonderful and healthy holiday season. Our therapists are ready and willing to help you achieve your wellness goals. Contact us to schedule a wellness screen or evaluation so we can get you on your way to enjoy this festive season!

Plantar fasciitis is inflammation or tearing in the thick web-like band of tissue and ligaments connecting the heel to the front part of the foot and leads to pain in the foot.  You can feel this pain in your heel, at the ball of the foot, or along the archcThe plantar fascia acts as a shock absorber, supporting the arch of the foot as you walk. Plantar fasciitis exercises help alleviate pain and improve your walking/exercising ability.

What Causes Plantar Fasciitis?

Possible causes of this problem include:

• Faulty foot mechanics: If you have poor foot, knee, or hip mechanics, you can have an abnormal walking style, affecting the weight distribution on your foot.
• Tight Achilles tendon or calf muscles: When these two parts are tight, they prevent the heel bone from moving freely. As a result, there is more strain on the plantar fascia.
• Unsuitable footwear: Wearing shoes that are too worn, loose, thin-soled, without shock absorbers or arch support leads to poor foot protection. Using high heels frequently also shortens the Achilles tendon leading to a more strained plantar fascia.
• Overload of physical activity: If you advance too quickly in your sport, you can put a lot of strain on the foot. Additionally, if you have an occupation that needs you to be on your feet for long, you are also at risk of getting this condition. Standing on hard surfaces for hours aggravates the condition.
• Weight: A sudden weight increase or being excessively overweight also puts a lot of strain on the foot and plantar fascia.

Plantar Fasciitis Symptoms

If you have this condition, you will feel stabbing pain below the foot on the underside of the heel which can worsen in the following conditions:

• Early in the morning, as you step out of bed
• When you stand after sitting for a while
• After performing an intense activity such as jumping or running
• As you climb up the stairs
• As you walk barefoot or in shoes with minimal support

You can also experience tightness or tenderness along the arch. This issue can affect both feet at the same time, but it primarily affects one.

Exercises for Plantar Fasciitis

Foot exercises for plantar fasciitis are the best remedy to manage the condition. Exercises help to loosen the plantar fascia, preventing tearing. They also strengthen the supporting muscles helping reduce stress and inflammation in the ligament. Below are some of the exercises that can be done to alleviate pain in the foot.

• Roll
  This exercise directly massages and stretches the plantar fascia. You can use a frozen water bottle to help with inflammation, a tennis ball, or a foam roller.  Sit on a chair and place either of these items under your foot. Press gently down as you roll it up and down the entire length of your foot. Roll in intervals of one minute. If you are experiencing pain in both feet, you can switch them up after a minute.
• Curl Your Toes
  This exercise strengthens the arch muscles. Sit on a chair and place a small towel flat on the floor near you. Place your foot on the towel and scrunch the towel towards you using your toes. Curl the toes to allow you to move the towel towards you about 10 times. You can repeat the action with each foot.
• Bending Your Toes Back
  Apart from curling the toes, you can also bend them back for effective stretching exercises. For this exercise, sit on a chair, crossing one ankle over the opposite knee. Flex the foot, grabbing the big toe, gently bending it back towards your foot. Make sure you can feel the stretch at the bottom of the foot.  Hold that stretch for about 15-30 seconds. If you are in pain, you can start with a shorter hold time and increase the duration with time. Repeat this stretch three times and switch feet.
• Stretching the Calves
  It is essential to stretch the calves to keep them flexible.  Stand facing a wall and place one foot in front of the other. Put your hands on the wall to support yourself and bend the front leg's knee. Lean forward until you feel a stretch on the calf of the back leg. Hold the position for about 30 seconds. Switch sides, repeating the stretch six times.
• Foot Flexes
  This exercise is done with an exercise band.  Sit on the floor and straighten out your legs in front of you. Ensure you avoid hip movements when doing these exercises. Wrap the elastic band around the foot and hold both ends with your hands. Point the toes away from the body and slowly return to the starting position. Do this exercise 10 times.
• Heel Raises
  You need to do this exercise slowly and controlled. Ensure you have a good balance and hold on to support when needed.  Stand with the balls of the feet at the edge of a bottom step or stepper. Keep the heels hanging off the edge and slowly lower them just below the edge of the step. You should feel a stretch in the calf muscles when doing this. Slowly raise onto the balls of the feet and repeat this exercise 10 times.

  It is best to work with a 1st Choice Physical Therapist who will show you proper exercise mechanics to stretch the plantar fascia and Achilles tendon and to strengthen lower leg muscles. She or he will develop a unique personal program for the imbalances in your body and can also teach you to apply athletic taping to support the bottom of your foot. Schedule an appointment today.

If you're recovering from an injury, living with a chronic illness, or experiencing pain, you may benefit from seeing a physical therapist. 1st Choice Physical Therapists are movement experts who help people of all ages improve their quality of life through exercise, hands-on care, and education. You do not need a doctor's referral for an evaluation by a physical therapist.

Many people get physical therapy to treat a specific pain or condition, but physical therapy doesn't have to revolve around a problem. You can also seek out physical therapy as part of a general wellness plan.

Physical therapy is designed to educate you on specific exercises designed for your body that can improve your movement, strength, range of motion, flexibility, and balance. These techniques can be used to better your fitness and to prevent future issues or injuries.

How Can Physical Therapy Benefit You?

Physical therapy can be beneficial in a wide range of scenarios. You might use physical therapy to:

• Improve your mobility: Stretching and strengthening exercises are used to improve your ability to move, particularly for daily activities like going up and down stairs. This may be helpful for people who are managing age-related mobility issues or have a chronic condition like arthritis.
• Address nerve-related conditions that affect posture and balance: Physical therapy can be used to help strengthen weakened parts of the body and improve posture and balance.
• Manage pain: Physical therapy can help ease pain, and it may help reduce or eliminate the use of pain relief medicines.
• Recover from a sports injury: A 1st Choice physical therapist can design a recovery program to ensure your safe return to a sport. They can treat a wide range of injuries including groin pulls, shin splints, shoulder injuries, sprained ankles, knee injuries, tendonitis, back and neck injuries.
• Manage a health condition: 1st Choice Physical Therapists are able to offer more specialized treatments for problems like urinary incontinence, pelvic floor issues, post-partum care, or vestibular and dizziness issues.
• Recover from surgery: Research has shown physical therapy can help speed up recovery and improve functional outcomes in people who have had surgery.

Your 1st Choice physical therapist will create a personalized treatment plan for your individual needs. 1st Choice Physical Therapists are Certified Master Level Balance Retrainers uniquely trained in balance and vestibular therapy and specialists in Women's Health and Pelvic Floor Health. Schedule an appointment today.

Balance problems are a common reason many older adults seek help from a healthcare provider. Fortunately, balance is a motor skill that, like any other, will get better the more you work on it.

Balance disorders are conditions that make you feel unsteady or dizzy while sitting, standing, or lying down. Oftentimes, you may feel like you are moving, spinning, or floating while doing everyday tasks, or even doing nothing at all.

What Causes Balance Disorders...

Balance disorders can be caused by a number of things, including:

• Muscle and joint weakness
• Aging
• Medications
• Ear Infections
• Head injuries
• Blood circulation problems including low or high blood pressure
• Chemical imbalances in the brain
• Neurological conditions
• Vestibular weakness
• Eye muscle weakness

Balance problems occur when one or more of these systems in the body do not function properly:

• Muscular system. Muscle strength and flexibility can decline due to lack of exercise, too much sitting, or disease.
• Vision. Poor vision can result from age, eye tracking problems, or eye diseases.
• Inner ear. The part of the inner ear responsible for balance is the vestibular system. Hence, inner ear problems that affect a person’s balance are also called vestibular problems. Inner ear problems can develop from trauma, aging, poor nutrition, or disease.
• Proprioception (the awareness of one's own body position). Body-position sense can become abnormal due to trauma or a disease, such as diabetes.
• Circulation. A sudden drop in blood pressure when a person sits or stands up can make a person feel dizzy or lightheaded. This may cause a person to faint and fall. Circulation problems can be caused by heart problems, dehydration, and some diseases.

When to Choose Physical Therapy...

Physical therapists are movement experts who can help you improve your strength, mobility, and balance. If you are concerned about your balance or have a balance disorder that is not caused by an underlying condition that requires medical treatment, you may choose physical therapy for balance training if:

• You have trouble moving safely by yourself
• You have been injured in a fall or have a history of falling
• You have had a stroke and now have balance problems
• You are an athlete recovering from an injury
• You have had surgery
• You have vertigo or dizziness, often linked to inner-ear disorders

If you have any chronic health conditions or have been injured, please consult with your doctor before beginning balance physical therapy as this therapy is a form of exercise.

Conclusion

Balance physical therapy can help you regain strength and improve your coordination to help you keep your independence and carry out daily tasks.

1st Choice Physical Therapists are Certified Master Level Balance Retrainers, uniquely trained in balance and vestibular therapy. They will work with you to develop a specific plan to meet your needs which will improve your balance and safety. Schedule an appointment today.

May is Women’s Health Month kicking off on May 8th, and we encourage women to prioritize your health. Women have unique health issues from pelvic pain to post-partum and intimacy issues and physical therapy may be an effective option to help you maximize function, minimize pain, and improve overall quality of life.

What is Women’s Health Physical Therapy?

Women’s Health physical therapy at 1st Choice deals with issues like pelvic pain, low back/hip pain or sciatica, urination and bowel movement problems, and intimacy pain or discomfort, to name a few. We offer pregnancy and post-partum care as well as pre and post-surgical care for hysterectomy, cesarean, prolapse, or radiation. We understand the intimacy of these issues, and our specialty trained physical therapists offer Pelvic Floor Therapy in a compassionate way and supportive environment.

Pelvic Floor Therapy includes exercises to stretch or strengthen muscles in the hips, core and pelvis; relaxation and breathing techniques; hands-on soft tissue work; and biofeedback for muscle retraining. It may include education in proper posture and body mechanics.

How can 1st Choice Physical Therapy Help?

A 1st Choice Physical Therapist trained in Pelvic Floor Therapy will design a unique physical therapy program targeting your specific issues…designed by women for women. If you or a loved one is suffering from Women’s Health issues, call 1st Choice Physical Therapy & Balance Centers to schedule an appointment so you can once again enjoy your life!

As April showers bring May flowers and Spring blooms, many people experience sinus problems due to seasonal allergies. Whether you have allergies or chronic sinus problems, your nose and sinuses get inflamed blocking mucus from draining which can cause congestion, pain, pressure, and fatigue. Blockages can also be caused by narrow nasal passages, facial abnormality, a deviated septum, facial trauma, or a slight shifting of the cranial bones. Cranial bones shift in response to neck tension, dental work, in response to the position of the sacral vertebrae, and many other reasons. The Nasal Release Technique "NRT" can help to reduce and even eliminate sinus problems by unblocking the sinuses and reducing inflammation, pain and congestion.

What is NRT?

NRT is a structural technique that realigns the nasal cavities and adjusts the bones of the skull. The procedure uses a small balloon affixed to an inflatable device which is inserted into the nasal passages. The balloon inflation presses outward against the bones lining the breathing passages and adjusts the sutures of the skull, which are the points where the bones connect. This inflation opens the entrance of the nostril into the upper throat, releasing any tension in the cranial sutures. This mobilizes the cranial bones, improves the flow of fluids throughout the cranium and sinuses, and opens the airways.

In addition to sinus problems, NRT is effective for post-concussion syndrome, headaches, some vestibular issues, sleep apnea, and breathing difficulties.

How can 1st Choice Physical Therapy Help?

A 1st Choice Physical Therapist trained in NRT can play an important role in sinus health. If you or a loved one is suffering from lingering sinus problems, call 1st Choice Physical Therapy & Balance Centers to schedule an appointment so you can breathe better and enjoy Spring.

March is Brain Injury Awareness Month

March is National Brain Injury Awareness Month and a good time to reflect on the unique role Physical Therapists play in the treatment and recovery of mild traumatic brain injury, or concussion.

What is Concussion?

A concussion happens when an impact to the head, a fall, a car accident, or even just a jolt to the head stretches and deforms brain tissue. This deformity causes brain cells to open up channels, sending a huge amount of signals to other brain cells. Millions of brain cells get tricked into entering what is called the Excitatory Phase. As a result, the energy stores of the brain are rapidly decreased. In the hours and days following a concussion, energy stores in the brain plummet. This energy depletion is the cause of concussion symptoms including:

• Fatigue
• Headache
• Dizziness
• Nausea
• Noise or light sensitivity
• Irritation
• Forgetfulness
• Concentration issues
• Blurred vision
• Restlessness
• Sleep disturbances
• Neck pain
• Imbalance

The good news is this brain deformity does not cause permanent damage to the brain, which is why MRI and CAT scans are negative after suffering a concussion. However, the brain is very vulnerable during this recovery phase, and it is vital that a subsequent injury does not occur during this time frame. Permanent brain damage can occur if a second concussion is suffered during the recovery period. It can take up to 22 days for 70% of the people who have suffered a concussion to fully recover their brain energy stores. 30% of concussion patients take longer to recover, which is called Post Concussion Syndrome.

How can 1st Choice Physical Therapy Help?

Physical Therapists play a vital role in concussion recovery. Concussion symptoms occur from a combination of 5 main issues:

• Decreased blood flow to the brain
• Visual and vestibular deficiencies
• Metabolic/inflammatory/hormonal problems
• Neck injury from whiplash
• Psychological issues

1st Choice Physical Therapists are trained in Post Concussion Therapy, Vestibular Rehabilitation, and the Nasal Release Technique (NRT). NRT is a structural technique that addresses the problem of trauma affecting the fluid movement to the brain by releasing the sutures of the skull mechanically through inflation of a small balloon inserted into the nasal passages.

A 1st Choice Physical Therapist will perform specialized assessments to determine which issue or issues are causing the specific concussion symptoms, then develop an individualized treatment plan to address each symptom. They can also refer to a specialized doctor if further evaluation is appropriate.

Current concussion research emphasizes the importance of early and individualized sub-symptom threshold exercise therapy for complete concussion recovery. If you or a loved one is suffering from lingering concussion symptoms, call 1st Choice Physical Therapy & Balance Centers to schedule an appointment so your life can get back on track.