4 Tips For A Pain Free Summer
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05 August 2011
4 Tips For a Pain Free Summer Vacation
Now that the sun is shining, you are probably looking forward to some rest and relaxation as you plan your summer vacation.
Whether you go for a drive, visit family or friends or plan a trip to the beach, it’s important to remember a few critical things to remain injury-free and pain-free this summer.
Before you pack your bags for your next trip, please pay attention to these 4 tips so you can return home relatively pain-free.
Tip #1: Make a decision
Before you leave home, make the decision to continue with the exercises prescribed to you by your physical therapist. These exercises are meant to keep you healthy and pain free.
As you enjoy your vacation, think of exercise as an ‘investment’ in your physical health and avoid the temptation of skipping your exercises.
Tip #2: Keep moving
It's easy to spend your vacation days just lounging by the beach or the pool. The problem is that inactivity contributes to joint stiffness and pain. Try some of these strategies:
- Take a brisk walk for 15-20 minutes; daily if you can
- Try to use the stairs whenever possible instead of the elevator
- If your hotel has a pool, try swimming a few laps
- Take the outline of your home exercise program with you – the one specifically designed for you by your physical therapist
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Tip #3: Stretch your muscles at regular intervals
If you are going to be in one position for a prolonged period of time (in a car or plane), it’s best to stretch your muscles, even walk around a bit whenever possible. This helps maintain mobility and circulation in your muscles.
Tip #4: Know your limits
Don’t overdo it! Over 53,000 luggage-related injuries were reported during 2008, according to the US Consumer Product Safety Commission (CPSC). Many of these injuries are preventable, especially if you follow these precautions:
- Make sure you keep your lower back aligned properly while lifting a bag (we’ll teach you the correct way to lift a bag)
- Warm up and stretch your muscles before you lift anything (we’ll evaluate your posture and identify which muscles need stretching and strengthening)
- Make sure you keep the bag as close to your body as possible in order to minimize strain on your lower back while lifting
Don't Gain Weight This Summer! |
When you are in “vacation mode”, it’s easy to skip your exercise routine. In addition, prolonged travel time (whether it's in a car or plane) and increased calorie consumption can slow down your metabolism. As a result, it’s common for people to return from vacation with more joint stiffness, pain, and even a few extra inches around the waistline.
Keep yourself healthy and pain free this summer. The last thing you want is to come back from your vacation with pain, discomfort, and extra pounds.
A little planning will enable you to actually return healthier after your summer vacation!
A Healthy Vacation and The Role of Physical Therapy |
We want you to return recharged from your summer vacation.
When you follow our advice you’ll experience a decrease in pain and an increase in muscle strength and joint mobility.
Imagine coming back refreshed, ready to do the things you really like; playing with your kids and doing fun things outdoors with your friends and family this summer. Make this the summer that you take charge of your health and address that nagging pain.
We are here to help you plan your exercise routine this summer. Schedule an appointment with us today and have a fabulous summer!
Click on the link below to learn more:
http://www.therapynewsletter.com/myarchive.php?userid=618&id=20243&secret=5fd40d9af2b1636e
FAQs - First Time Visit
- Will I get a massage at physical therapy?
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Massage may be part of your treatment. Rehabilitation specialists are trained in a variety of techniques that may help with your recovery. Deep tissue techniques may be part of the rehabilitative process. Massage is used for three reasons typically - to facilitate venous return from a swollen area, to relax a tight muscle, or to relieve pain. Contrary to common thought, massage does not increase circulation
- How many visits will I need?
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This is highly variable. You may need one visit or you may need months of care. It depends on your diagnosis, the severity of your impairments, your past medical history, etc. You will be re-evaluated on a monthly basis and when you see your doctor, we will provide you with a progress report with our recommendations
- How long will each treatment last?
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Treatment sessions typically last 30 to 60 minutes per visit.
- How should I dress?
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You should wear loose fitting clothing so you can expose the area that we will be evaluating and treating. For example, if you have a knee problem, it is best to wear shorts. For a shoulder problem, a tank top is a good choice, and for low back problems, wear a loose fitting shirt and pants, again so we can perform a thorough examination.
- What do I need to bring with me?
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Make sure you bring your physical therapy referral (provided to you by your doctor) and your payment information. If your insurance is covering the cost of physical therapy, bring your insurance card. If you are covered by Workers' Compensation, bring your claim number and your case manager's contact information. If you are covered by auto insurance or an attorney lien, make sure you bring this information. You can download a patient packet by creating an account and registering online. Click on the Log in button at the top menu, click on the icon to create an account.
- What happens during my first visit?
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During your first visit you can expect the following:
- Arrive at your appointment with your paperwork completed (you can download it from our website - see the paperwork or forms link).
- You will provide us with your prescription for physical therapy.
- We will copy your insurance card.
- You will be seen for the initial evaluation by the therapist.
- The therapist will discuss the following:
- Your medical history.
- Your current problems/complaints.
- Pain intensity, what aggravates and eases the problem.
- How this is impacting your daily activities or your functional limitations.
- Your goals with physical therapy.
- Medications, tests, and procedures related to your health.
- The therapist will then perform the objective evaluation which may include some of the following:
- Palpation - touching around the area of the pain/problem. This is done to check for the presence of tenderness, swelling, soft tissue integrity, tissue temperature, inflammation, etc.
- Range of Motion (ROM) - the therapist will move the joint(s) to check for the quality of movement and any restrictions.
- Muscle Testing - the therapist may check for strength and the quality of the muscle contraction. Pain and weakness may be noted. Often the muscle strength is graded. This is also part of a neurological screening.
- Neurological Screening - the therapist may check to see how the nerves are communicating with the muscles, sensing touch, pain, vibration, or temperature. Reflexes may be assessed as well.
- Special Tests - the therapist may perform special tests to confirm/rule out the presence of additional problems.
- Posture Assessment - the positions of joints relative to ideal and each other may be assessed.
The therapist will then formulate a list of problems you are having, and how to treat those problems. A plan is subsequently developed with the patient's input. This includes how many times you should see the therapist per week, how many weeks you will need therapy, home programs, patient education, short-term/long-term goals, and what is expected after discharge from therapy. This plan is created with input from you, your therapist, and your doctor.