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How Physical Therapy Helps with a Full Recovery

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How Physical Therapy Helps with a Full Recovery

woman celebrating running and training success on

An athlete’s worst nightmare is hearing they might “never be the same” after a sports injury or accident. For surgery candidates, there’s a sense of uneasiness when a doctor says they might not be able to walk or run comfortably after their procedure. Sometimes, hearing these phrases can frighten patients and athletes and keep them from getting the treatment they need. 

This couldn’t be farther from the truth. The sooner you decide to see a physical therapist, the more likely you are to make a full recovery. Learn how PT can help you to bounce back, and conquer joint and muscle pain for good.

Early Treatment
The days just after a surgery or injury are the most important. Those crucial moments are when the body learns to rework itself. Physical therapy doesn’t only help you heal, it teaches your body how to heal in order to restore correct movement and proper form to your body.

Faster Healing
Physical therapy helps you heal faster to take full advantage of your recommended recovery time. Working with a therapist gives you the time to not only get past your injury, but to work beyond it to reach fitness goals you never knew you had. Don’t settle for “get better.” Move forward and get more.

Trusted Medical Advice
It’s only natural that after some time, friends and family expect you to get back into the game in terms of your normal activities and daily routine. There can be a lot of pressure to heal quickly, which may cause some patients to take on too much too soon. A licensed therapist helps you evaluate when you’re ready to lose that crutch, cane, brace, etc. Having an expert opinion ensures you’re healing at the right rate. 

Lifetime Prevention
Uncovering and treating the old habits and activities that may have been damaging your joints and muscles is crucial to creating a lifetime of healthy living. A professional examination gives you the knowledge and exercises to prevent what could become chronic pain later down the line. Give yourself a head-start on preventing pain.

A full recovery is not a far-fetched idea. Today is the day to take back your mobility. Don’t wait to start your journey. Schedule an appointment or read about more benefits of physical therapy at i’move.

Patient Being Assisted By Physical Therapist While Walking

Physical Therapy Lowers the Risk of Reinjury

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Physical Therapy Lowers the Risk of Reinjury

Patient Being Assisted By Physical Therapist While Walking

When you’ve gotten back to peak health, the last thing you want looming overhead is the idea of reinjury. Most people don’t want to think about another injury right out of recovery, but the statistics are alarming. For young athletes, for example, the risk of reinjury for a torn ACL is between 20 and 40 percent.

In order to fight off another injury, physical therapy can keep you in peak shape without blowing out a recently-healed knee. You’ll not only learn how to bounce back safely, but you’ll also learn proper form and how to maintain strength and flexibility – all things that help prevent an injury from occurring again.

Receive Intervention
The best time to treat an injury is directly after the accident or surgery. Physical therapy is the intervention needed to make sure your body heals the way it’s supposed to. Not following well-established protocols and best practices for healing can lead to many complications, which can create or further agitate pain and increase stress on joints and muscles throughout the body. Physical therapy creates an environment that allows your body to heal naturally, to stay healed for many years to come.

Remember Proper Form
Over the years, a funny way of crossing your legs, taking a stride or throwing a ball may have a major impact on your body. Quirks like these can unknowingly lead to reinjury if left untreated. A physical therapist can detect and treat unhealthy habits as you heal, setting you on the right path to a healthy future.

Build Healthy Habits
Recovery doesn’t stop after treatment. Continuing the exercises and techniques you learn during physical therapy helps you stick with the healthy habits you need in order to lower the risk of reinjury. Keeping up with what you learn at i’move a few times a week helps ensure your body stays strong.

i’move wants to give you a lifetime of health and wellbeing. Keep your body in great shape well after recovery and prevent injuries from happening again. Schedule an appointment with us or read about the benefits of physical therapy at i’move.

family bike ride

Family Fitness: Instilling the Importance of Healthy Living in Kids.

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family bike rideEveryone wants their kids to be healthy. It’s an easy thing to say, but it takes planning and behavior modeling to actually reduce the likelihood of your children becoming at risk for many health issues that go along with being overweight.

The number one factor that puts children at greatest risk of being overweight is having obese parents, according to a new study by medical school researchers.

Modifying your family’s diet, exercise, and sleep are 3 practical ways you can teach your kids to live a healthier lifestyle.

Show your kids what it looks like to eat a balanced diet. Make sure that you are serving your family at least 3 servings of vegetables each day. Figure out what fruit your kids like and keep it around the house! Offer fruit as a dessert instead of cookies or ice cream.
Try to buy more whole grain carbohydrates. Most places offer whole grain options for bread, pasta, and crackers.

Model to your kids that it is important to carve time out of your schedule to exercise. It is easy to be active when you are involved in sports, but what will happen when your child is no longer involved in their sporting activities? They will do what you do! Do you make the time to be active as an adult? Make time to get outside and “PLAY” with your kids. Invite them to workout with you.
Don’t spend too much time in front of your TV or on your phone.

Get your kids (and yourself) on a good sleep schedule, at least 8 hours/night. Studies show that kids who don’t get enough sleep are more likely to be overweight. The American Academy of Sleep Medicine recommends that children ages 6–12  regularly sleep 9–12 hours/day and teenagers ages 13–18 should sleep 8–10 hours/ day. Limit the use of technology in the evenings to improve sleep quality.

You don’t have to change everything all at once. Try tackling one of these tips at a time.
Your kids don’t do as you say when it comes to healthy living; they do as you do. Model to your kids how to live a healthy lifestyle and invite them to do it with you!

healthy summer snacking

Healthy Summertime Snacking

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healthy summer snackingSnacking is often looked down upon by the average person seeking to be healthier or lose weight, but science disagrees. Did you know snacking can actually be beneficial to those trying to lose weight or maintain health? Regular intake of calories throughout the day is essential to keep your metabolism running efficiently. This often translates to more opportunity to burn fat! Not only that, food is fuel and gives you the energy you need to accomplish tasks and feel good doing them. So why does snacking have such a bad reputation? It comes down to snack quality and quantity.

Studies show that after only three hours without eating, your blood sugar begins to drop. This loss often leads to desperate and copious snacking that can only result in grabbing fast and easy foods. These readily available and mass-produced snack options are often not as healthy for you, nor do they provide the energy your body is really needing.

To stay healthy and doing what you love, snack smart this summer! Check out the tips below to find out what to look for and how to implement smart snacking into your summer routine!

Eat whole foods: The closer food is to the way it would grow in nature is the best form in which to consume it (i.e. fresh fruits and veggies rather than frozen or canned, meats from the butcher rather than pre-packaged, split grain breads and crackers rather than bleached/processed wheat).

  • Eating whole foods minimizes bad sugars and other preservatives that negatively impact one’s health.
  • Eat what’s in season for you: not only does this provide more flavor, but also more nutrients when you choose to eat the produce that grows locally during the current season. Some research even suggests that the food that grows locally is filled with the appropriate nutrients your body needs specifically during that time of year

Prepare: One of the biggest challenges in the summer is a busy schedule that keeps you constantly one step behind. Beat this by putting some priority on planning ahead!

  • Know you’re going to an event? Bring a healthy snack to assure there is a good choice available to you.
  • Cut up veggies and keep them readily available in your fridge. For extra accessibility for you and your kids, store them in glass or see through plastic container so both you and the kids can find them easily when you go to the fridge so hungry, you’ll eat the first thing you see.
  • Keep some raw nuts in your car or purse for easy access.

Eat a snack that packs a punch: Eat foods that are higher in protein in order to fill yourself up without consuming a high calorie snack. Again, snacking isn’t bad, but it gets a bad rap because many overeat during snack time. Some great high protein/low calorie snack options are:

  • Veggies and hummus or raw peanut/almond butter
  • Raw nuts
  • Energy bites (see recipe below)

Science says snacking is smart when done right! No one is perfect in their diet, but by implementing one or more of these tips, you can keep yourself on a healthy track towards your best self!

Energy Bite Recipe:

1 ½  cups  Old Fashioned Oats

½ cup  Raw Almond or Peanut Butter

½ cup  Flax Seed, ground

½ cup  Raw Honey

1 tsp  Vanilla Extract

1 tbsp  Chia Seeds

Mix in bowl and roll into tablespoon size balls and refrigerate.

*Try adding one or more of the following for different flavors

Dried fruit (cherries or cranberries)

Unsweetened coconut flakes

Mini dark chocolate chips

Physical Therapy

Knowing When it’s Time: Getting Physical Therapy

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Knowing When it’s Time: Getting Physical Therapy

The choice to start physical therapy can be conflicting. How do you know if an injury is “bad enough,” or if it will heal on its own? Sooner, rather than later, is the time to visit a licensed physical therapist. It’s always best to nip minor aches and pains in the bud than to wait until they worsen or become unbearable. Read on to see when it’s time for physical therapy.

Nagging Injury
Some people have the expectation that minor injuries or strains will go away on their own. While this is the case sometimes, physical therapy is a wonderful option to speed up the healing process. Working with trained professionals will help you locate the exact area of injury, and provide the right training to guide you back to full health. For more serious matters, physical therapy is a must. Getting proper evaluation and guidance early is the best way to combat chronic pain or other issues that can develop over time without treatment.

Overexertion or repetitive straining can have serious impacts on an athlete’s body. For both sports injuries and injury prevention, physical therapy is recommended at all levels to ensure athletes can continue the sport they love for many years to come. Ideally, working with a physical therapist will help prevent injuries from happening in the first place. Checking in with a qualified professional will ensure an athlete’s full health before, during, and after an injury.

After surgery, physical therapy is a vital component of recovery. As scar tissue begins to form, it’s important to be seen by a physical therapist for guidance to ensure your body heals the way it’s meant to. Working with a physical therapist helps decrease the swelling and scarring of surgery so you can restore optimal health much sooner and get back into your daily routine.

Years of stress on various joints and the inevitable loss of flexibility in muscles can lead to persistent aches and pains and chronic conditions as we get older. When these pains make day-to-day activities such as walking, climbing, standing up or sitting down difficult, it may be time to consider physical therapy. A licensed therapist can give you tips and tricks to minimize symptoms and even stop the progression of some problems, as well as strengthen muscles to keep you strong for years to come.

If you’re not sure whether physical therapy is right for you, i’move offers Pain Assessments to determine your road to better health. If you’re interested in finding out more, consider looking into physical therapy at i’move or learn more about our fitness programs.

elderly woman physical fitness

How Physical Therapy Empowers You

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How Physical Therapy Empowers You

elderly woman physical fitness
Physical therapy is fantastic for your health. It helps you heal faster, reduces pain and improves your overall well-being. After referral from a doctor, you’ll want to know the details of the process before deciding to sign up. PT can be a great alternative to surgical procedures or a life of chronic pain. Here’s how physical therapy makes you a better you.

Injuries and age can tighten or tear different muscle groups. This can impact your range of motion and make day-to-day activities that much more difficult. Working these areas on your own without experience can lead to further strain and damage to your body. A physical therapist can design specific exercises dedicated to locating those troubled areas, and strengthening them at a level that works for you. Starting small, the two of you can work together to build your body back up to a healthy level.

Stretching is a great way to loosen tight muscles. But when you’re struggling with an injury, it can be difficult to know what kind of stretching is best, and how much is too much. Physical therapy can find unique stretches best suited to your needs without overexerting yourself.

Next-Level Treatment
Sometimes, the pain in your knee has nothing to do with your knee and everything to do with your foot or your hips. Our experts understand the body like links in a chain and work with you to treat the cause of your issue, not just the symptoms. Depending on your condition, there are times where simple exercises and training aren’t enough. Receiving professional i’move treatment gives you access to an array of advanced options. Talk to your physical therapist to discover what works best for you.

Healing doesn’t stop after recovery. Physical therapists are here to not only treat an injury or ache, but prevent it from happening again. Professional assessment and treatment can get you ready for a lifetime of healthy living through take-home exercises and tips that can keep you at peak health for many years to come.

Physical therapy is the first step towards a lifetime of fitness. i’move unlocks your full potential for better health, healing, and everything in between. Schedule an appointment or read about more benefits of PT at i’move.

kids playing soccer

3 Healthy Habits to Improve Athletic Performance

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kids playing soccerSports seem to be more popular than ever with many kids striving to make a high school team or earn a college scholarship. Parents spend large amounts of money to pay for their child to be a part of the best travel teams or receive individual instruction. Keeping kids healthy and performing at their best is key to their success. Here are three healthy habits to focus on to improve athletic performance:

1. Improve your sleep! Middle school and high school kids require 8-10 hours of sleep to function at their best. While at sleep, our bodies recover and rebuild. This is extremely important for athletes who are building muscle. In order to optimize sleep, a consistent schedule should be set. For example, trying to be in bed by 9:30pm and sleeping until 6:30am. Weekends or a late night of studying during the week can often throw this schedule off. Electronics before bed also can disrupt sleep.

2. Eat real food! With crazy schedules, planned meals are often an afterthought. Quick stops at the local fast food restaurant can become regular with nights full of practices and games. Work to plan ahead and have healthy alternatives available. The food we eat is what powers our bodies throughout the day. If we continue to provide our body poor nutrition, our performance will suffer.

3. Drink enough water! A good rule of thumb is drinking half of your body weight in ounces of water each day. For a 150-pound person, this would mean drinking approximately 75 ounces of water daily. Even being slightly dehydrated during activity can impair both cognitive and physical performance! If you wait until you feel thirsty, you are already behind. It can be very easy to lose track of how much water you have consumed throughout the day. One solution can be to carry a water bottle around and mark down each time it’s empty.

While these three things may seem simple, very few middle school and high school athletes are able to consistently complete them. Completed consistently over time, these habits can fuel athletic performance improvement while also setting up great healthy habits for a lifetime.

personal trainer

The Benefits of One-on-One Personal Training

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personal trainerA personal trainer is someone who is knowledgeable about fitness and has the ability to effectively coach clients through workouts. Oftentimes, trainers will have an educational background from a university in a health-related field or have completed a variety of available certifications. But, with exercise videos all over the internet for free, why would you spend your money on a personal trainer? Here are the top 5 reasons.

1. A personal trainer will assess your movement patterns and create an exercise program that is designed for you. He or she will work with you to strengthen weaknesses which may have caused pain or discomfort in the past. Not every exercise is good for every person. A personal trainer will make sure you are doing the exercises that will get you the best results.

2. A personal trainer will work with you to set specific measurable goals that are important to you. Some people want six pack abs and bulging biceps while others want to be able to run and play with their kids. Each scenario requires a specific plan. A personal trainer will measure and track your progress to make sure you’re making progress towards your goal.

3. A personal trainer will help keep you safe while you exercise. Often, injuries can occur due to using equipment incorrectly, trying to use too much weight, or choosing an exercise that is not correct for your ability level. A personal trainer will monitor your workouts and teach you proper form to lower your risk of injury.

4. A personal trainer can provide motivation and accountability. Many people struggle to challenge themselves appropriately or stick with a current plan. Take a look at how many people give up New Year’s resolutions in the month of January! A personal trainer can motivate you in an appropriate and professional way to keep you going when you want to stop.

5. A personal trainer can often work around your busy schedule to make sure you still get in your workouts. Group fitness classes are often on a rigid schedule that may not fit with your life.

Hiring a personal trainer is an investment in yourself. What is your health and future worth? If you have struggled with not getting the results you want, hurt yourself exercising, or simply do not know where to start, a personal trainer may be perfect for you.

The Month of Moustache Wisdom Part 2: Magnum PI

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i’move continues to celebrate men’s health month by getting advice from guys with great moustaches. Entry number two in this series is perhaps the most famous tv moustache of all time: Tom Selleck.

In a 2014 interview with GQ Magazine, Tom Selleck complained that his body would let him down at times when he had to do his own stunts on the set. Typically, he would spend a lot of time sitting around between takes and then would have to immediately get up and do something athletic like sliding across the hood of a Ferrari or tackling a bad guy. He realized that not taking the time for a proper warm up was the main cause of his aches and pains.

So here are a few components of a proper warm up that you can use before starting an activity.

  • Your warm up should look like your activity. A weight lifter and a marathoner should warm up differently; they are using the same muscles, but they are using them in a very different way.
  • Your warm up should be dynamic, not static. Numerous studies have shown that static stretching (sitting still and holding stretch for 30 seconds) can limit performance and possibly cause injury. Dynamic movements that take your joints through a full range of motion are much preferred. Save the static stretching for the end of your activity where it is still appropriate.
  • Your warm up should get entire body moving. If you look at a runner, there is significant arm motion and rotation through the entire spine. Don’t just focus on the calves and hamstrings and assume you’re ready to go for a run.
  • The goal of the warm up is to get the heart pumping to get the blood flowing and to wake up the joints and the nervous system. Don’t go so aggressively that you can’t talk to your running partner or sing along with Abba on your Spotify mix. If you’re going to go for a run, do a couple minutes of walking. If you’re going to do so lifting on a squat rack, go through a few reps with just the bar before adding weight.

I recall going to a Detroit Tigers game several years ago where before the game started, three Tigers were laying by 3rd base on their backs as they waited for the trainer to stretch out their hamstrings. While that may look like the way the 2018 Tigers performed (sorry, Tom), that’s not how baseball should look. Compare that to Curtis Granderson who was the center fielder at that time. His warm up was getting into the position of winding up to throw the ball into the infield and then doing various motions to get the spine and hips moving. Granderson was also a base stealer, and to prepare for this activity he would get into a small crouch, take a couple big steps to his right and then turn his hips and trunk to the right as if he was making a break for 2nd base.

Proper warm up practices deserve some of the credit for Curtis Granderson lasting 14 years in Major League Baseball, allowing him to function at a high level even at “advanced age” of 37.

And at the end of the workout, don’t forget about a cool down, unless you’re Tom Selleck who couldn’t possibly be any cooler.

The Month of Moustache Wisdom: Hercule Poirot

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The Month of Moustache Wisdom: Hercule Poirot

November is Men’s Health Month, and it is sometimes celebrated by men around the globe who draw attention to their health by not shaving for the month (“No Shave November”) or by growing a moustache (“Movember”). Here at i’move we’re celebrating men’s health by focusing on the wisdom of dudes with great moustaches.

First up is Hercule Poirot.

I love mystery novels. Something bad happens, and it typically involves blood, a pistol or a candlestick , and sometimes the butler. Thankfully there is a detective who can make sense of the clues, wade through the lies, the motives, and the alibis, and solve the case.

Recently I watched the latest version of Murder on the Orient Express. This remake of Agatha Christie’s 1934 novel of the same name starred Kenneth Branagh as the Belgian detective who is trapped on a train with thirteen others, one of whom was murdered in his room during the night. Poirot begins interviewing the other passengers, analyzing the clues to determine who is guilty.

There is a scene near the end of the movie when Poirot confronts all the passengers as a group, and he presents his theory of what happened. ***WARNING! I AM ABOUT TO GIVE AWAY THE ENDING OF THIS MOVIE. IF YOU WANT TO DISCOVER WHO DONE IT ON YOUR OWN, STOP READING, GO TO YOUR NETFLIX CUE AND REQUEST THIS MOVIE. THEN RETURN TO THIS BLOG***

Poirot has discovered that all 12 passengers had a connection to the deceased, and all had a motive to kill him. The only solution to the murder that made sense of all the clues is that they all participated in the murder; each of them stabbed the victim one time. They all are guilty.

My initial response to this twist was disappointment as I was sure that Michelle Pfeifer’s character was to blame. But then I realized the similarities between the conclusion of this movie and how our bodies and our medical system works.

Patients come to see us with a diagnosis. Sometimes they are told they have a rotator cuff tear, a sprained ankle, or a herniated disk. All of our medical system is set up to blame one culprit, and doctors rely on fancy, expensive machines to help with this diagnosis. Patients expect us to focus on the part that is guilty in making them hurt, but the reality is that the accused party has accomplices, and sometimes all of the body is guilty.

We see this pattern a lot with the knee which is in a dysfunctional, co-dependent relationship with the hip and the foot. The knee hurts, but the blame often lies with its neighbors. Imagine that those living on either side of your house don’t believe in raking their yards. You prefer a nice and tidy yard though, so you rake your own leaves plus all the leaves from next door that blow into your yard. Who is going to get sore, tired, and start to break down, you or your neighbors? To fix this imbalance, we should not just focus on telling you to ignore the leaves or that you need to get stronger. We need to get the neighbors doing what they’re supposed to do, so that you don’t have to do more than you can tolerate.

The morale of the story is, you need a musculoskeletal detective to solve your case.  Humans are amazingly complex machines with several parts that are either over-working or under-working (the guilty ones).  Once this is discovered, the correct treatment can be initiated, and the body works together like it’s supposed to. Case closed.