Looking To Improve Your Balance? Start With Your Core!

Did you know that having better balance is linked to strengthening your core muscles? Yes, it’s the truth – we’re not joking!

Your core muscles will have a higher chance of keeping you from acquiring persistent lower back pain and other problems if they are strong. They also keep you from losing your footing or collapsing.

A strong core helps you stay upright, which is especially important as you become older and your chance of falling and injuring yourself increases.

Looking to improve your balance? It starts with strengthening your core! Request an appointment at GoodLife Physical Therapy today to learn more about how our expert physical therapists can help you improve your core strength and balance!

All about your core muscles!

Most people believe that when you work on your core, you’re just doing ab crunches, but your core muscles are more than just your abs! There are two classes of core muscles: your inner core and your outer core.

The inner core muscles are attached to your spine. These muscles stabilize your core and keep it in the right position. The outer core muscles work together with the inner core muscles when you need to move your body and do most of your daily physical activities.

Core stability relates to your inner core muscles. These muscles stabilize your spine. Core strength relates to the outer core muscles and, when it is properly developed, works to help you move around with ease. Having regular visits with a licensed physical therapist can help you train both your inner and outer core muscles for better balance and movement!

The link between core strength and balance 

Your body has three systems that help regulate and sustain your balance.

The first one is the vestibular system, which is responsible for giving your brain the necessary information it needs about how we move, our head position, motor functions, etc. The liquid in your inner ear functions as part of this system, like a “carpenter’s balance” to keep you level. If you’ve ever found yourself feeling off-kilter or dizzy, it means that the liquid in the vestibular system is off a bit.

Your visual system is the second balancing system. Your eyes convey information to your brain about where you are in relation to the world around you. The proprioceptive system, which deals with your core and the muscles in that area, is the third balancing system.

Your proprioceptive nerves are sensory nerves located all over your body. They make you aware of your posture and aware of where you are positioned compared to things surrounding you. To stay properly balanced, all three of these systems need to be in equilibrium. A weak core is one element that can not only throw off this internal equilibrium but can also make you feel off-balance to the point of falling over.

Physical therapy can improve core strength and balance

To begin focusing on your core strength, you don’t need a lot of pricey gym equipment. In fact, if you’re just getting started, many physical therapists will recommend this brief workout. It’s known as the “drawing in move,” or “sucking your tummy in” if you prefer a less fancy term.

According to the Mayo Clinic, any exercise that involves the use of your abdominal and back counts as a core exercise.

Here is a fast and easy exercise that many physical therapists recommend to patients who are just beginning to work on theirs. It’s referred to as the “drawing-in maneuver.” We all have probably done it before; ever heard of the phrase “suck your gut in?” This is pretty much the same thing!

Drawing in technique

To begin this maneuver, stand up straight. Find the correct pelvic position by rotating your hips forward and backward until you’re comfortable. Then, take a deep breath and draw your belly button in toward your spine.

Next, make sure you are not holding your breath though, as this isn’t a breathing exercise! You should be able to talk, breathe, and walk around your house with your belly button drawn in. It sounds pretty easy on paper, but if you’re older, recovering from an injury, or out of shape in general, this maneuver will prove to be a little hard at first.

The goal is to build up your core strength until you can hold your belly button in for 30 seconds. Then you can move on to more challenging core exercises. If you feel any pain at all from this maneuver, stop immediately, as this should not be painful!

As you build up your core, your physical therapist will suggest that you move on to more strenuous activities and exercises that are the best fit for your age and abilities. These will range from bridges and planks for the more athletic individuals, to more gentle routines (like yoga) for older individuals. Your therapist will also work with you on specific core exercises to help your balance.

Request an appointment with us today

Physical therapy at GoodLife Physical Therapy can assist if you have a weak core or are having trouble balancing.

Your physical therapist will examine your ailment thoroughly, assess your physical abilities, and develop a treatment plan tailored to your specific needs. To get started with a physical therapist, call our office and make an appointment!

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Therapeutic Massage Can Improve Your Physical Function and Mobility

If you’re an athlete, you’re well aware of the commitment required. It’s no secret that substantial training is required whether preparing for a major game, competition, concert, or marathon. As a result, you’re likely to hit a hurdle along the route owing to sore or stiff muscles.

Thankfully, therapeutic massage can assist. Massage therapy relieves discomfort and loosens tight areas, allowing you to recuperate faster and get back into the game.

Do you want to learn more about how therapeutic massage can improve your performance? GoodLife Physical Therapy can help you get on the right track. Contact us today to schedule an appointment.

How do soft tissues work?

Your soft tissues work to make sure your body is functioning the way that it should. Because of this, it is important to make sure that your soft tissues are as strong and healthy as possible at all times.

Muscles are made up of many small, thin fibers that contract on command, working together to mobilize your muscle groups. These muscles are attached to your bones by connective tissues called tendons, enabling them to move your body parts.

Our bones are then connected by tougher bands of connective tissue called ligaments, for added stability. Your ligaments are covered by yet another connective tissue called fascia. All of these connective tissues can be referred to as “soft tissues.”

Soft tissues help in mobilizing your joints and giving your body the strength it needs to perform tasks. Your soft tissues provide you with the ability to do many things but they can aso limit you from pushing yourself too far – even if that’s your intention! These can be damaged by certain stresses, especially those caused by repeated actions within the athletic activity.

For example, “tennis elbow” or “golfer’s elbow” are both colloquial terms used to describe tears in the tendons of the elbow. They got their name from the repeated swinging action that tennis players and golfer’s do, making it a common injury that they experience. A tear in the tendon such as this can lead to a significant amount of swelling and inflammation. Many athletes also experience sprains, which are caused by a ligament stretching farther than intended.

These may occur in response to the intensity of your sport, but they can also occur if muscles simply are too tight before you begin one of your workouts. Therapeutic massage can help with this, as it loosens up the muscles, and may even prevent some of these injuries from occurring.

How can therapeutic massage help athletic performance?

Therapeutic massage can benefit athletes both before and after training. There are different types of therapeutic massage that your physical therapist may recommend for your specific needs, including:

  • Swedish massage. This type of massage relaxes any stiff or tense muscles you may have, allowing for increased blood flow and fluid drainage from swollen areas.
  • Myofascial release. This type of massage creates room for tissues that may be trapped by distortions or fascial adhesions, freeing them from constriction.
  • Deep tissue massage. This type of massage loosens up your muscles and their connective tissues.

One of the numerous advantages of therapeutic massage is that it speeds up the natural healing process of your tissues, allowing you to return to your sport sooner. It works to relax, loosen, and mobilize any trouble spots so you can go back to normal as soon as possible. This also reduces your chances of suffering an injury that would keep you out of the game for a long time.

Enhance your physical performance through therapeutic massage today!

Did you sustain an injury that you need fast relief from? Are you tired of dealing with random aches and pains that plague you day and night? Do you want to improve the health of your soft tissues? Are you looking to improve your performance?

If so, contact us as soon as possible to get started on one of our therapeutic massage treatment plans. We can get you back to the sport you love in no time!

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Is A Painful Herniated Disc Throwing Off Your Routine? PT Could Help

Did you know the spine is made up of 24 bones? Five of such bones are found in the lower back. The spine also contains nerves and intervertebral discs in addition to these bones. Because the spine is such a complicated component of the body, discomfort might arise from time to time.

Pain, on the other hand, can sometimes be the result of an underlying problem, such as a herniated disc. One of the earliest signs of a herniated disc is lower back discomfort, which can range from mild to severe.

You might also have weakness, numbness in the legs, or severe and shooting sensations. Patients have also reported losing bladder control as a result of a herniated disc in certain extreme situations.

Herniated discs occur when the jelly-like nucleus protrudes from an intervertebral disc. This happens when the cell wall of the disc is not strong enough to keep the nucleus secure, therefore allowing it to push through the outer ring and begin to bulge.

A herniated disc can develop anywhere along the spine; however, they are most common in the lower back. If you are experiencing back pain and you think it may be caused by a herniated disc, contact GoodLife Physical Therapy office today to find out how we can help.

Signs you may have a herniated disc

If you believe you may be suffering from a herniated disc, it is important to consult your primary care physician first. Your doctor will perform a physical exam to assess muscle strength and sensation to see if your disc is herniated, and he or she may also conduct a neurological exam.

If your doctor believes your disc is herniated, a magnetic resonance imaging (MRI) scan may be done to confirm the diagnosis. From this scan, your doctor will be able to clearly see if there is a herniated disc in the lower back region.

If the disc is putting pressure on the spine, it can be detected. Your doctor will then provide you with a treatment plan, and will likely recommend physical therapy for pain relief.

How does a herniated disc occur in the first place?

Herniated discs are typically associated with aging, as the spine begins to wear down and become more brittle. This is known as “disc degeneration.” The discs in the spine contain a high water content when we’re young, but as we age that water content gradually decreases. This causes the discs to shrink. Therefore, the older we get, the more prone we become to disc degeneration. Other risk factors that can make you more prone to herniated discs include:

  • Driving frequently.
  • Being overweight.
  • Being between the ages of 20-50.
  • Being male.
  • Engaging in improper lifting techniques.
  • Engaging in a sedentary lifestyle.

Physical therapy can provide much-needed relief

Your physical therapist will design a treatment plan that is tailored to your specific needs. This will begin with passive treatments such as manual therapy, traction, ice and heat therapies, ultrasound, electrical stimulation, or hydrotherapy to relieve pain and enhance function.

After your passive treatments are finished, active treatments will commence. This could include back-strengthening core exercises, stretching, and flexibility activities to improve range of motion, and any other muscle-strengthening exercises recommended by your physical therapist. In addition to these exercises, your physical therapist will advise you on any lifestyle modifications that he or she thinks may help you avoid future pain and injury.

Call our clinic today for help

Our physical therapy office is equipped with the best resources and methods for helping you recover and get back to your life. If you are looking for a natural, safe, and non-invasive way to treat your herniated discs, look no further. Call us today to get started on the first steps toward relief!

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Feeling Off-Balance? A Stronger Core Can Help Steady You

Do you sometimes feel weak, or like you just can’t get your footing under you? There are several reasons why this might be happening, and a weak core is one of them.

A weak core might make you feel unbalanced and shaky. Physical therapy can help you strengthen your core and improve your balance as a result.

Physical therapy should include core strength training. Your core muscles play an essential part in keeping you balanced whether you’re sitting, standing, or sprinting. The muscles in your core assist in anchoring your center of gravity, allowing you to maintain balance.

Are you trying to find a way to improve your balance? If that’s the case, get in touch with us right away to learn more about how our core strengthening services might help you.

How are balance and core strength related?

It’s crucial to know where your core muscles are before you can focus on strengthening them. Many folks mistakenly believe they are working their core muscles when working their upper abdominal muscles. These muscles are vital for core strength, but they’re not the ones you’re after!

Your exclusive core muscles are in your pelvis, hips, and lower back, along with the transversus abdominis muscles that make up the “pelvic corset.” These core muscles serve as your body’s natural stabilizers, making constant adjustments in response to nerve cells called “proprioceptors,” which give you your sense of spatial awareness.

As your core becomes stronger, you will be able to steady your balance much easier. When muscles are weak, it is more difficult to balance yourself from your center of gravity. This increases your risk for falls, and it can affect your arm and upper body movements. Back pain, difficulty standing up from a seated position, and incontinence may also indicate an unstable core.

How can my balance benefit from physical therapy treatments?

Our physical therapists are highly skilled and dedicated to helping you improve your balance through core strengthening. When you arrive for your first appointment, your physical therapist will conduct a comprehensive exam to assess your stance, gait, balance, and core muscles.

This will help determine the origin of the weakness and will be the foundation of your treatment plan. Treatment plans will be designed specifically for you and your individual needs. These plans for balance improvement typically include:

  • Tai chi. Tai chi is a slow-motion form of Chinese martial art. The poses and transitions done within this type of treatment can help your body develop the core muscles it needs in order to retain the necessary stability from one move to the next.
  • Gentle exercises. Depending on the severity of your balance impairment, it may be best to start off slow. Your physical therapist may suggest beginning with gentle and safe exercises, such as leg lifts or pelvic tilts. These types of exercises can help strengthen your back, pelvic, and abdominal core muscles.
  • Stability boards. Various types of physical therapy balance boards have a flat surface and a curved underside. Standing on these devices and working to maintain your stability can greatly improve your core balance.
  • Abdominal exercises. These may include sit-ups, pushups, and crunches. Abdominal exercises help strengthen the abdominal muscles that work with your core.

Sometimes, when your core is weak, it can cause you to experience added pressure on areas like your neck and back. When you improve your core strength, you are likely to also improve your posture and thereby reduce your risk of developing neck or back pain in the future. Furthermore, the exercises that help to improve core strength are often helpful in promoting weight loss, and for those who are overweight, this could also help reduce pain in your neck and the back.

Let us help you strengthen your core today

Are issues with your balance hindering your daily life? If so, don’t hesitate to contact us as soon as possible. If the problem is a weak core, a physical therapist can help you to improve your strength in no time at all! We’ll provide you with the core strengthening exercises you need to get back on your feet!

Visit our clinics today in Orland Park, Homer Glen, or Crestwood, IL!

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