Here are 7 tips from a Physical Therapist to help you "Age Well" and enjoy the Golden Years.  

1. Chronic Pain Doesn't Have To Be The Boss of You.  According to the Centers for Disease Control and Prevention (CDC), in 2016, an estimated 20.4% (50 million) US adults experienced chronic pain. We focus our treatments to address chronic pain without addictive pain medicines or medications that make so drowsy you can’t function.  A physical therapist-supervised exercise program addresses mobility, strength, and pain management while moving and at rest, improving your overall quality of life.  We help you be the boss over your symptoms.
2. You Can Still Build Muscle Strength When You Are Older.   Just because you have gotten weaker or lost muscle mass with age doesn’t mean you can’t build strength with what you have.  Multiple research studies have shown increased strength and actual muscle cellular growth with resisted training.  Sometimes, the biggest challenge is getting over our own belief that you are “too far gone” or “too old”.  Our physical therapist and personal fitness trainer can get you started at the right place and give you the right amount of push to build strength. 
3. Surgery is Not Always the Answer.  The phrase “At some point, you will need surgery” is probably overused by physicians.  If you aren’t at the point where you need surgery now because you can’t function, there are always non-invasive, non pharmacological options.  We can help you figure out what might work best for you. 
4. Exercise and Strength Decreases the Risk of Falls. According the the CDC, approximately 1 in 4 adult over the age of 65 had a fall last year.  Falls can affect someone physically and well as decrease confidence in one’s own safety which leads to more inactivity.  But falls are not a normal part of aging, they are a part of deconditioning, therefore - they are PREVENTABLE!!  
5. Bone Strength DEPENDS on Physical Activity and Weightbearing.  Osteoporosis or “frail bones” are a result of many factors, but without tension placed on the bones you can be confident that they will decrease in density.   According to the National Osteoporosis Foundation it affects more than ½ of American women and ¼ men over the age of 50.  
6. Our Hearts Desire Exercise.  Heart disease is the #1 cause of death in the US, and exercise has been proven as the top way to prevent it.  For those who are already suffering from heart disease or high blood pressure, appropriate exercises guided by a physical therapist or exercise physiologist is one of the treatments to improve your health. 
7. Our Brains Crave Exercise.  This past week, one of my patients spoke of her previous visit and exclaimed “My brain felt clearer than it has in months after I finished my session !” Yes!  Increased blood flow to the brain helps us think more clearly as well as regulating mood.  In addition, people who are physically active, including in the later years, have a decreased risk of dementia and Alzheimer's.  

So what’s the common denominator here?  Exercise and Physical Activity.  

If you need some guidance to get started, keep active, or just need a push to the next level, call for help at 504-313-6502 or leave us some information and we will call you!  Physical Therapists are Movement Experts and our fitness trainers can also set you up with a program and some accountability!
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Last week I spoke on WWL about the importance of hip strength and how to do a quick screen at home to see if you have significant hip weakness.  Enjoy! 

FAQ's on CBD?  That seems like a lot of letters, right.  Well, I'm talking about CBD Oil or the full name, cannibidiol.  CBD oils and muscle rubs are the most popular products we sell in the clinic because they provide topical pain relief.  Each time someone tries it, we usually get a lot of questions, so I put together a short list of questions and answers (because inquiring minds want to know!)

1. What is CBD?  CBD is short for cannabidiol, which is a natural cannabinoid found in the industrial hemp plant.  The cannabidiol interacts with our bodies by mimicking and augmenting the effects of the compounds in our bodies called “endogenous cannabinoids”. The endocannabinoid system plays a crucial role in regulating a broad range of physiological processes that affect our everyday experience – our mood, our energy level, our intestinal fortitude, immune activity, blood pressure, bone density, glucose metabolism, how we experience pain, stress, hunger, and more.

2.  Where Does CBD come from? CBD comes from the hemp plant, which is part of the cannabis family of plants. It’s harvested to produce industrial products, including everything from CBD products to rope, clothing, and paper. It’s important to note that while hemp and marijuana are both plants in the cannabis family, they’re different in a few key ways. Hemp contains a higher concentration of CBD and a lower concentration of THC, while marijuana contains higher amounts of THC and lower amounts of CBD. THC is the intoxicating compound of cannabis. Our Nature’s Ultra CBD products are tested rigorously to ensure that they contain 0.0% THC (so no worries if  you have to take a drug test 😉)

3. Why add essential oils to CBD?  Research has shown that CBD work best in conjunction with THC for a "broad spectrum" effect; however, THC is still regulated by the DEA as a schedule I drug.  One reason the two molecules work together is the terpenes found in THC help deliver the molecules move through cell membranes.  Terpenes found in essential oils can increase the spectrum effect of the CBD to communicate better with nerves, neurotransmitters, protein receptors and enzymes.  In addition, the fragrances from the essential oils activates our olfactory system and stimulates regulatory brain activity for emotions, stress, and memory recall.

4. What is the recommended dosage for first timers? According to Dr. Oliver Wenker in his book "The Power of CBD and Essential Oils"  the recommended dosage is  50-200 mg/day for overall health and 100-700 mg/day for serious matters, if using an CBD isolate (which means no THC). The doses vary per person, but many see effect with very lose doses.

We sell Nature's Ultra CBD products infused with Young Living Essential Oils.  Call us at 504-313-6502 for more information about our products or look at our Young Living Website 

​Over the last month our routines have all changed.  Our communities have responded by keeping in touch virtually, not just for work, but for just about EVERYTHING!  Work, school, church, shopping, conferences, exercise classes, webinars, doctor and PT visits, social get togethers, even wine tasting parties… you name it and someone is doing it virtually.
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In one respect, I have welcomed the slower pace of not rushing place to place every day. We are so lucky to have this technology that is keeping up “together”, but I have certainly seen a physical cost.  I like to call it “fanny fatigue”.   And I mean that literally.  I’m tired of sitting so much, and daily I’m hearing more and more stories from clients about pains that have started since increasing their computer time.  On top of that, the change from crazy schedule to stay at home was so quick, that no one had a chance to set up their home office properly and ended up sitting in kitchen or dining room chairs that are not made for long term sitting.   

​In my own house we have dealt with elbow pain, neck pain, and back pain.  You can see why...

So what is the best thing to do?  
Here is a short list of small changes that can make big improvements for your posture when working on the computer and avoid the aches and pains that come with prolonged sitting and repetitive movements. 

1.  Adjust the height of your monitor so that you can look straight ahead.  Ideally, the top line of the text on your screen should be at eye level.  You may need to be creative and stack some books for boxes to bring your screen up.  Your monitor should be about an arms distance away from your face (20-40 inches away). 

2. Support your low back with a back rest if your chair does not have one already.  You may use a pillow or a towel roll to fill in the curve of your back.  I tell my clients if you can slump down and roll your shoulders forward, you do not have enough back support.  The back support will back it easier for you to sit straight and have your arms by your side instead of reaching forward.

3.  Adjust the height of your chair or keyboard so you have a 90-110 degree angle at the elbow.  This will allow your wrist to lay flat (neutral position).  

4. Your feet should be flat on the floor to provide support for your back.  After adjusting you chair to fit the desk or table height, you may find that you need a small stool or box under you feet to keep them flat.   You need to have a small gap between the back of your knees and the chair seat. 

Need some help figuring your space out? 
Telehealth and virtual PT can make this super easy and convenient!  With a phone camera (and some help in your house), a physical therapist can look directly at your specific set up and make recommendations to improve your positioning, relieve stress from painful joints, and exercises to get you back to work  (or school, or wine tasting...) pain free!  

It’s mid January, which is about the time that resolutions start to fall off.  Some research suggests that by February each year, 80% of resolutions have already been broken.  Making a new habit is hard enough, but especially hard if you have other challenges or pain to overcome.

Or maybe, you didn’t even make a new resolution because you are resigned to inactivity due to back pain?  So far this year (and it’s only the first full week), I’ve had clients tell me that..

• I can’t walk all around the park anymore
• I can’t travel to visit my family
• I can no longer run in races
• I can’t work more than 4 hours

Some of those people feel resigned to this "new normal”, but NO, it doesn’t have to be a new normal.  The truth is, there is always something you can do to improve the way you are moving right now.  Back pain (or knee, or hip, etc) should not limit your goals for the year or stop you from making healthy habit resolutions.  Here are a few tips to help you start the year off right! (And keep it going for 12 months!!!)
 
1. Get Your Joints Moving!!

Movement is the key! Moving you to better health!  These are phrases spoken in our clinic frequently.  But when your joints are stiff, movement is often a challenge.  It’s important to gain movement in the joints before strengthening, or else you will start compensating and create a whole new problem.  Sometimes a hot shower is enough to get you moving, or maybe it’s getting back to a stretching program that has been helpful in the past.   If you have a chronically stiff back, I recommend you see a movement expert (like a physical therapist) to learn a safe way to regain mobility before you start a strengthening program.
 
2. Pace Yourself! 

We all tend to get very excited about new goals and jump in full force.    How many of us have felt SO motivated with a new workout and then couldn’t move the next day?  (I did it last week). Even when you have a good, safe exercise plan, “overdoing it” will could cause muscle soreness, inflammation, or re-injury to the low back.  Our muscles provide support around the spine, but with an exercise routine those muscles are not prepared for, they will easily fatigue and fail to provide the necessary support your body needs for optimal function.

 3. Stay Hydrated

One of the biggest mistakes that could be contributing to your pain and zapping your energy is being dehydrated. Dehydration can cause muscle aches, pains, fatigue, and dizziness.  Recovery after a workout is delay with dehydration.   Try to drink water throughout the day and avoid excess caffeine, including coffee, tea, alcohol. 
 
4. Get Assessed by an Expert.

Your first thought may be to see your doctor before starting a fitness plan.  While that’s not a bad idea for medical clearance, not all medical doctors are fully experienced at evaluating back pain.  Medical doctors will send you for imaging and look for serious problems, like broken bones, but they do not take the time to assess your movement in detail and look and muscle imbalances.  A specialist physical therapist will assess you in detail and will be able to give you more specific information on how your pain may affect any exercise or activity that you want to start.  A physical therapist can make recommendations of how to customize your plan, give you reasonable expectations, and send you off towards your new goal with decreased risk for injury.  If you need help trying to figure out a way to start – click here to schedule a free discovery visit with me to create a resolution you can stick with.
 
Happy New Year – Keep moving toward better health!!!

Every week I hear many patients ask us the same question: “how can I keep active even
while I’m recovering from an injury?”. I get it.... you’re fed up of resting
the problem area in the hope that things will get better. Is this you? Keep reading!

We often find that the general advice given by doctors (and sometime even the internet!) is
that ‘rest’ is the best thing for an injury. In the hope of healing faster, the patient then rests
the problem area for prolonged periods of time. Later, though, once he/she attempts to get
back to his/her activities, the pain is still there and often it’s even worse than it was at the
start.

There are two major flaws in the ‘rest your problem’ strategy. The first issue is that an active
person finds the idea of prolonged rest to be almost impossible, if not unbearable. Secondly,
resting the area for long periods of time can actually be even more harmful – but, more on
that later.

Let’s take a look at a fairly common scenario I encounter with my clients on a regular basis.
Quite a few of the patients I treat are generally active adults, and though they may not be
professional athletes, they do enjoy running or cycling over the weekends. I often find that
once an active patient sustains an injury – like a leg or groin injury in a runner – he/she finds
it difficult to swallow the doctor’s “rest” pill. In fact, all those kind of patients want to know
is when they can start running again!

And I absolutely love hearing that question! In fact, I dislike the “rest” prescription as
much as the actual patient! Here are the two major problems I always try to make our
patients aware of:

Firstly, rest almost NEVER actually fixes anything. Think about that for a moment. Our runner
has injured his leg and is advised to rest it. What happens when he does? Well, the root cause
of the problem isn’t addressed – in fact, it is often hidden behind painkillers. The problem
with this is that the real healing just cannot begin. It’s as though the patient is, really, just
wasting valuable time.

Secondly, resting the problem area for prolonged periods of time results in what is called
“whole body de-conditioning”. That is to say, just because the patient experiences pain in the
leg does not mean his/her entire body is incapable of staying active. Here’s the problem with
a full-body rest-up: the entire body loses strength, power, endurance, and flexibility. Once
this happens, the recovery time needed practically doubles! Remember, healing the problem
area – and SUCCESSFULLY addressing and fixing the root cause of the problem – is really only
possible when the muscles surrounding the issue are strengthened. This strengthening helps
with support and flexibility, ensuring that the muscles in the affected area no longer
overcompensate and create pain. Not strengthening these critical surrounding muscles only
aggravates the issue at hand. The key is to adapt the patient, that is, to ensure that he/she
keeps active in a safe/sustainable way – always building back up to the run, the walk, or the
cycle. Doing this keeps the patient motivated, strong, and gives him/her the best possible
start on their journey to health.

So, if you’re resting because you’re injured, but you only find more pain at the end of the
day, then it’s time to make a change. Here at Blue Wave Physical Therapy and Wellness, we can help you.
Our team  will help you get back to the activities you love in no time at all. With custom-made exercises
suited to your routine and recovery, we aim to heal the root cause of the problem. If you heal the root cause of the
problem then you are sure to create a strong foundation for the MAINTENANCE of a pain free
life. This means that running, walking, or any activity you love will no longer cause anxiety
or worry. We want you to get back to doing what you enjoy!
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If you’re ready to finally sort that pain out, to get off of the sofa and back out running or
doing what you love, give us a call TODAY. We look forward to helping you get back to health
safely, quickly, and effectively.

I know that when I’m hurting, the last thing I want to do is get moving.  But I also know that’s what I need to do.  That’s one motivation for me to get to the pool in the mornings.   Our bodies are made for movement.  When we don’t move, we get weaker and lose flexibility, our circulation slows down as well as our digestion. Frequently, our lack of movement and inability to do the things we want to do can lead to symptoms of depression and anxiety. 
Apparently, a lot of Americans are hurting due to injury or disease.  I’m sure you have heard that Americans are in the middle of an “Opioid Epidemic” from pain medications such as Vicodin, Lortab and Oxycontin.  According to the Center for Disease Control (CDC), 11% of American experience pain on a daily basis.  In 2012, 259 million prescriptions for opioids were dispensed, and 1 and 4 of the people receiving those prescriptions already struggle with addiction.  Another study of Medicaid patients showed that 61% of opioid related deaths were related to chronic pain diagnoses.   That’s why the CDC released a new set of guidelines in March 2017 with safer alternatives for long term- pain management.  Physical therapists can play a key role in those alternatives.
A physical therapist is trained to guide a person through movement to improve the pain instead of masking it with medications.  The “side effects” of physical therapy include improved mobility, increased independence, decreased pain, and prevention of other health problems through movement and exercise. As part of their new guidelines, the CDC cited “high quality evidence” supporting exercise as part of physical therapy treatment for familiar conditions like low back pain, hip and knee osteoarthritis, and fibromyalgia.
Before starting an opioid pain medication, talk to your physician or consult your physical therapist for information about alternatives and realistic pain management goals.  Blue Wave Physical Therapy and Wellness helps those with chronic pain by using manual therapy techniques, specific stretching, education of safe movement and body mechanics, and gentle progression of movement.