Trouble Staying Active While Working a Desk Job? We Can Help!

A Sedentary Job Doesn’t Have to Mean a Sedentary Life!

At our PT clinic, we see many hard-working patients with desk jobs—but it can be challenging to find time to stay active in sedentary environments.

Unfortunately, many people eventually realize that it is the sedentary nature of their work that directly affects their health and job performance.

Everyone needs to move a lot throughout the day. However, if you’re sitting for most of your working day, it’s essential to find a way to move more frequently.

Not only will regular movement help mitigate the risks associated with excessive sedentary behavior (such as back pain, obesity, and even heart disease), but research suggests that it can also increase productivity, mental focus, and job satisfaction.

Need some tips on how to increase physical activity? Check out these helpful ideas from our dedicated staff of physical therapists!

The importance of staying active throughout the day

According to PT in Motion News, 80 percent of Americans aren’t meeting physical activity guidelines set forth by the US Department of Health and Human Services. Finding the time or the motivation to exercise is difficult for many people.

Maintaining a high level of physical activity can possibly lengthen your life as well as improve the overall quality.

The truth, however, is that getting active can vastly improve your health, your comfort, mobility, and overall quality of life. That’s why it’s so important to stay active, even when you have a desk job.

5 steps to improve physical activity throughout the day

  1. Addressing past injuries. It’s hard to stay focused and comfortable at work if you’re in pain. And while we know that sitting for longer than 7 to 8 hours per day is associated with health problems, sometimes the idea of increasing your physical activity can seem like a huge obstacle. By consulting with a physical therapist, you can get underlying health problems diagnosed and managed. Our therapists use non-invasive, evidence-based techniques that work with your body’s natural healing power—it’s not just about masking the pain! Doctors of physical therapy can also prescribe expert guidance on ergonomic improvements around your office and can help you maximize your posture, core strength, and other elements of health so you can function better while on and off the clock.
  2. Use a pedometer. Research shows that wearing a simple pedometer (you can find super inexpensive options online and in sports retail stores) helps increase the number of steps you take per day. This kind of objective data can be inspiring and get you to move more frequently than you may otherwise. You may even consider getting some colleagues to join the “pedometer club” and create a little friendly competition to see who can get the most steps in throughout a typical work day or week!
  3. Use the office as your gym! Come up with ways to move more on and around your work area. Can you park farther away from the building? Allocate 10 minutes of your lunch break to a brisk walk around the campus or neighborhood. Take the stairs instead of the elevator. Walk down the hall to chat with your colleague or employee instead of sending an email or text.
  4. Hydrate, hydrate, hydrate. Staying well-hydrated on the job offers multiple benefits: it helps your tissues and joints stay healthy, it improves focus, it eases headaches, and yes—it will make you need to get up more frequently to use the bathroom!
  5. Do short exercises throughout the day. At least once per hour, pause what you’re doing and take a few minutes to run through some simple exercises or stretches. These can be done in the privacy of your own office or even out in the open (hey—maybe you’ll inspire your co-workers!). Ask a physical therapist to provide you with an individualized program that can address your specific needs and be tailored to your job duties.

Get moving with physical therapy!

If you’re looking for more ways to stay active, a physical therapist can help you. Don’t hesitate to contact us today to get started!

Sources:

End The Search For Relief From Knee and Hip Pain

As the cartilage in one’s joints begins to break down with age, the risk of experiencing chronic hip or knee discomfort rises. Anyone can acquire hip or knee pain as a result of excessive overuse, unanticipated traumas, or underlying disorders.

While surgery may be required to repair specific disorders of the hip or knee, physical therapy has been shown to be effective in reducing discomfort and increasing function. In many circumstances, physical therapy can completely get rid of the need for surgery.

Your hips and knees are important joints that work hard to provide you with optimum function throughout the day. Because of their complexities and constant use, they are common areas of pain and discomfort.

If you are living with hip and/or knee pain and you are looking for relief, contact GoodLife Physical Therapy in Orland Park, IL today for a consultation. Our therapists are skilled and able individuals who would be more than happy to help you feel your best.

Common causes of hip and knee pain

When you make an appointment with a physical therapist, you can expect a comprehensive examination as the first step. Your physical therapist will assess you to determine the location of the sore area as well as the source of the discomfort.

For example, discomfort in the hips can occasionally be felt in the lower back, buttocks, groin, or the front or side of the hips. Knee pain can also be felt on the front or rear of the knee joint. If there has been trauma to the knee, it can also be felt on the inside of the knee, or on the outside of the knee if you have iliotibial band tension.

Hip pain is typically reported as a constant dull ache that doesn’t seem to go away. However, knee pain is a bit different, and is often assessed as one of several different types of pain:

  • Acute – Acute pain is the most intense type of knee pain. It typically occurs after an injury and will last for about a week. The treatment for acute pain is generally just to simply rest and isolate the affected area, as your body is working hard to heal it.
  • Subacute – Subacute pain is typically felt two to six weeks after an injury. Tone’sfected area will still be painful, but it will not be nearly as severe as the acute pain of the first week. The treatment for subacute knee pain generally consists of gentle motions meant to increase your range of motion and facilitate healing.
  • Chronic – Chronic pain can be defined as any pain that lasts longer than two or three months. If you’ve been living with serious knee pain for that long, you should consult with your doctor. They will most likely suggest performing another full physical exam, in addition to x-rays.

Find true, long-lasting pain relief with PT

When you arrive for your initial consultation, your physical therapist will conduct a comprehensive evaluation to determine the nature of your condition and the best steps for relief. This evaluation will include:

  • Strength tests. Testing the strength of your knee and hip structures will give your physical therapist a better idea of whether your pain is due to an injury or a physical imbalance.
  • Range of motion tests. Your physical therapist will test the limits of your knee or hip, to see how far it will bend. This helps in determining the severity of the trauma and will give your physical therapist insight into what the course of treatment should be.
  • Palpation. Your physical therapist will provide gentle palpation of the knee or hip to figure out where the pain is originating.
  • Gait analysis. Your physical therapist will assess how you walk to determine if anything is out of the ordinary with your gait.

Targeted stretches and exercises will be included in treatment regimens to relieve discomfort and improve function in the problematic hips or knees. As your physical therapist sees fit, other methods or modalities may be applied. Your progress will be continuously monitored to ensure that you meet your objectives as quickly as possible.

Depending on your symptoms, your physical therapist may also perform balance tests to see if your balance has been affected. If any areas are inflamed, your physical therapist will focus closely on those areas.

Call us for an appointment today!

At our clinic, we’ll provide you with the treatment you need so you can get back on your feet. If you are looking to relieve your hip and knee pains the natural way, contact our office today.

Sources:

Relieving Your Pain the Natural Way – Physical Therapy as the Safer Relief Alternative

It is no secret that the United States is a country with very high levels of medication. With countless over-the-counter drugs for pain management, it can seem simple to turn to drugs for pain relief. It is also a common practice for physicians to prescribe heavier pain relievers, such as opioids that have resulted in a country-wide epidemic.

While the effects of these drugs can be frightening, there is a safer solution available: physical therapy. Physical therapy is a healthy, safe, and effective way to relieve your pain the natural way. If you are looking for pain relief without the risk of side effects, contact us today to schedule a consultation!

What does physical therapy do?

Our dedicated physical therapists create individualized treatment plans based on the specific needs of each patient. Your treatment plan will vary based on the nature of your condition; for example, if you are suffering from a recent acute injury, we may use massage therapy, ice and heat therapies, ultrasound, and other techniques to ease your pain and jump-start the healing process.

Once you’re safely able to move to exercises without pain, your physical therapist will prescribe gentle stretches, walking, cycling, swimming, or other motions, in order to help mobilize your body. This is done to help your soft tissues move around easier and with more comfort, in addition to helping stiff or arthritic joints stay mobile and lubricated. Strengthening exercises can rehabilitate damaged muscles so they can perform without pain, and they can also help you maintain a straighter posture in order to ease pain from spinal nerve compression.

Physical therapy methods and modalities have been proven to work. In fact, an 11-year study of chronic pain sufferers demonstrated that regular exercise resulted in decreased pain. Effective physical therapy isn’t just the work of the physical therapist — it also depends on the efforts of the patient. We will take the time to educate you about the nature of your pain and the importance of strictly following your routine. All of this will give you the resources you need to live a pain-free life and prevent future injuries from occurring.

The safest pain relief strategy:

We’ve all seen it broadcasted over the media: the serious dangers of opioid medications. These narcotics, which include both prescription medicines and illicit drugs, take the lives of approximately 115 American every day via overdose. Opioids are not only tremendously powerful, but they also have the potential for dangerous interactions with other drugs and they are commonly known for their addictive nature.

Steroids, which are another class of prescription painkillers, also pose serious risks and dangers. Epidural steroid injections are used to relieve pain, but they can also lead to undesirable conditions, such as cataracts, arthritis in the hips, elevated blood sugar, stomach ulcers, and nerve damage. Even ordinary NSAIDs such as ibuprofen can cause stomach bleeding and liver problems. Additionally, pain management drugs only allow for temporary pain relief – meaning you’ll have to take larger amounts for longer periods of time, if you don’t get sufficient treatment for your condition.

With physical therapy treatments, you can sweep all of those risks, worries, and unpleasant side effects aside. While some cases of severe pain might still require some pharmaceutical intervention, physical therapy can help many patients greatly reduce their reliance on painkilling medications, and in many cases, the need for these drugs may be eliminated altogether.

Our highly-trained physical therapists use a combination of techniques to treat a wide range of painful problems, from acute injuries and post-operative wounds to chronic pain syndromes and conditions. Whatever the case may be, you can find relief through physical therapy.

Schedule an appointment for relief!

Pain-management drugs are not the only solution when it comes to relief. Try physical therapy for a safer and natural approach, which will provide you with the relief you need! Confirm your appointment today by calling our office, and get started on your journey toward long-lasting and risk-free relief!

Sources:

https://www.apta.org/PTinMotion/2018/10/Feature/Opioid/

https://policy.apta.org/NationalIssues/OpioidEpidemic/

Non-invasive Treatment for Your Chronic Aches and Pains

Any pain that lasts longer than three months is classified as “chronic.” When people suffer with chronic pain for a long period of time, it can become a downward spiral. They become more inactive and sedentary as a result of the pain, and then their health gets even worse. People with chronic pain will even turn to extreme options like surgery or addictive painkillers to try to find relief from the pain. If you suffer from chronic pain but want a non-invasive, non-addictive option for relief, it’s time to contact our office and talk with a physical therapist.

Information on Chronic Pain

Chronic pain affects every person differently. In many cases, the pain continues long after the body should have healed from an injury or surgery. The good news is that physical therapy is not a one-size-fits-all approach to pain relief. Your physical therapist has many tools and techniques at their disposal to help alleviate and conquer chronic pain. 

Chronic pain has a number of symptoms associated with it, aside from the fact that the pain has lasted longer than three months. Here are some of the associated symptoms of chronic aches and pains:

  • Activity Avoidance: People with chronic pain become fearful of normal activities. The fear of additional pain can cause people to withdraw from normal physical activities that they enjoy.
  • Stiffness: Muscles and joints may feel stiffer when suffering from chronic pain. 
  • Reduced Fitness: Inactivity due to chronic pain can cause your muscles to weaken and shrink. This can have profound physical effects over time, such as impacting your sense of balance.
  • Reduced Circulation: Remaining inactive due to chronic pain reduces your circulation, which means your cells are not receiving a healthy amount of blood and oxygen. This can cause tissues to degenerate and leads to feelings of constant fatigue.
  • Weight Gain and Additional Problems: People with chronic pain may put on too much weight, which can lead to a host of added problems, from diabetes to heart disease.

Physical Therapy for Chronic Aches and Pains

The course of therapy that your physical therapist will recommend will be tailored to meet your specific needs and goals. After an initial consultation and exam, your therapist will get right to work with you on methods to begin overcoming your chronic aches and pains.

This will start with education. Your therapist will explain how how the pain occurs and what can be done to alleviate it. The goal will initially be pain management, so that you can eventually get back to enjoying your normal routine.

Exercise, stretching and flexibility will be a part of your physical therapy. Becoming stronger and more flexible over time will allow you to move around better, with less pain. This will be a slow and gradual process; you won’t be running a marathon just yet. Instead, the exercises will be focused on slow, steady and gradual improvement of your strength and flexibility.

Manual therapy is a specialized type of massage that physical therapists are trained to do. These techniques will be used to mobilize tight joints that are contributing to aches and pains, and manipulating soft tissues for pain relief. This technique can be very therapeutic when dealing with chronic pain.

Finally, posture and body mechanics training will be a big part of your physical therapy. Learning how to use correct posture at home, at work and at rest can help to relieve pain and prevent pain from recurring. All of these treatment modalities will help you return to a normal life without invasive surgery or painkillers.

If you have been suffering from chronic aches and pains, take that first step to overcome your condition today. Call our office to schedule an appointment with a physical therapist.

5 Reasons You’ll Benefit From Seeing a Physical Therapist

This demand for pain-management drugs has caused the opioid crisis we’re all too familiar with today. Opioids are both dangerous and addictive when taken for extended periods of time or in large amounts. Because of this, many Americans are understandably looking for safer pain relief alternatives.

According to the American Academy of Pain Medicine, approximately 100 million Americans live with chronic pain. So, if you are living with chronic pain, or pain lasting three months or longer, you are not alone.

Unfortunately, that also means that the dependency on prescription medications is continuously growing. In the year 2013, doctors across the U.S. prescribed nearly a quarter of a billion opioid prescriptions – that’s roughly a bottle per person in the United States.

Physical therapy is a natural, safe, and non-invasive treatment of chronic pain. To learn more about how physical therapy can help you find relief, without the need for dangerous pain-management drugs, contact GoodLife Physical Therapy today.

The 5 benefits of physical therapy for chronic pain

Our physical therapists are mobility specialists who are ready to help you with your chronic pain symptoms. They will design a treatment plan that is tailored to your unique needs in order to give you with the most effective passive and active therapy treatments for your disease.

Physical therapy has numerous advantages; nevertheless, the following are the top five:

1. Better physical function

Participating in physical therapy is an engaging process that can inspire you to take a more active role in your pain management. Physical therapy sessions last anywhere from 30-60 minutes, allowing you to work closely with your therapist to achieve your goals. At the end of the day, physical therapy is the only natural, risk-free, and active method of pain relief, providing long-lasting effects.

2. A treatment plan catered to YOUR needs alone

In addition to passive treatments, your physical therapist will design an active exercise program for you that is tailored to your individual healing needs. Physical activity can dramatically reduce pain while also reducing swelling, enhancing range of motion, aiding healing, and boosting general strength and endurance.

3. Safe, conservative treatments.

Some common treatments that physical therapists provide include massage, ultrasound, joint mobilization, electrical nerve stimulation, and diathermy. These are all-natural treatments that have a very low risk of side effects, especially when compared to other methods of pain relief, such as surgery and medication.

4. Treatments supported by credible medical professionals.

Rigorous study and strong research are just two of the many ways that the successes of physical therapy have been proven. These studies have provided credible evidence for physical therapy treatments, illustrating how they can significantly reduce a vast number of pain-related conditions. The implementation of care backed by scientific research allows physical therapists to greatly improve their patient outcomes.

5. Relief that targets the source of the pain

Physical therapy’s success is due in part to the fact that it reaches the root of the problem rather than simply hiding it. Pills may be simpler to swallow for pain relief, but their effectiveness is fleeting. Many drugs’ effects only last 12 to 24 hours, so you’ll have to keep popping tablets if you want to keep feeling better. It essentially hides the discomfort while failing to address the underlying issue.

At your first consultation, your physical therapist will conduct a complete assessment to establish the source of your pain and the most effective treatment options. Physical therapy addresses the underlying cause of the problem in order to provide long-term relief, whereas medicine simply provides temporary relief.

Are you ready to discover the benefits of physical therapy?

There’s no guarantee when it comes to taking medication to quell the effects of a painful chronic condition. Physical therapy is a much safer bet if you’re looking for a healthy way to return to a life free of constant discomfort.

Are you living with pain? Are you looking for a natural way to treat your pain? If so, look no further. We can help you get the treatment you need so you can live a pain-free life, without the risks of opioids!

Sources:

Improve Your Health, Strength, and Physical Activity with These 4 Simple Tips!

It’s not always easy to be active. We’ve all been there – letting the dumbbells collect dust in the garage, throwing the yoga mat in the storage closet, constantly walking by the running shoes without a second glance. However, once you get in the habit of being habit, it becomes much easier. With these 4 simple tips, you can achieve an active lifestyle even with your busy schedule!

1. Trick yourself into exercising.

It can be hard to find the time to exercise throughout the day – so try sneaking it in! Physical therapy often prescribes small changes to a person’s routine, in order to make the adjustments manageable. Some simple ways to be more active during your daily tasks include:

  • Opting for the stairs instead of the escalator or elevator.
  • Exiting the bus one stop early and walk the rest of the way.
  • Parking farther away from your destination and walking the extra distance.
  • Maintaining your yard – raking leaves, shoveling snow, mowing the lawn, etc.
  • Taking the dog on walks with the whole family.
  • Walking up and down the field while your children are playing sports.

2. Maintain a healthy diet.

Maintaining a healthy diet doesn’t mean you aren’t allowed to spoil yourself with treats every now and then. Nutrition is all about balance – so just make sure you balance those treats with some healthier choices. This includes:

  • Snacking smart. It is good to snack! – as long as it’s healthy. So instead of those pretzels, try grabbing some peanuts. Snacking keeps you at your best so that you can sustain your energy and stay positive.
  • Avoiding “meal skips.” Many people think that dieting includes “eating less,” but skipping meals can be just as detrimental to your nutrition as over-eating. Eating consistently provides your mind and body with the fuel necessary to help you get and stay active. It also helps you avoid your blood sugar dropping, which can lead to nervousness, irritability, and a whole host of other problems.
  • Implementing Uncle Sam’s recipe for health. “What is this?” you may ask – it is essentially the following: lots of fruits, vegetables, whole grains, and fat-free or low-fat dairy products; some lean meats or meat substitutes, including beans, eggs and nuts; and minimal saturated fats, trans fats, cholesterol, salt, and added sugars.

3. Positivity goes a long way.

If you go in with a positive mindset, exercise and eating right will become significantly easier. Research shows that a positive attitude can boost your immune system and increase your energy levels. Even if you aren’t really excited about getting up to go for a run, your body will believe what you think. Essentially, “fake it ‘til you make it” – because that mantra really works!

4. Don’t be afraid to ask for help.

Did you know that over half of the United States suffers from some sort of limiting pain? Chronic pain can significantly hinder your quality of life, but physical therapy can, fortunately, help correct it. It is a natural, non-invasive, safe, and effective way to manage and treat pain. In many cases, it can even eliminate the need for harmful pain-management drugs or surgical correction. The best part of all is that physical therapy provides long-term relief, while other methods may only work in the short term.

Physical therapy can help with all types of chronic musculoskeletal and neuropathic pain, from ongoing headaches to fibromyalgia. A physical therapist can manipulate your bones and joints to reduce discomfort. Your physical therapist will work with you to form an exercise and movement plan that lessens your pain and increases your mobility.

Contact GoodLife Physical Therapy in Orland Park, Homer Glen, or Crestwood, IL today!

No matter what age you are, our physical therapy treatment programs can help you get up and moving. If you’re looking to improve your health, strength, and physical activity, don’t hesitate to contact us today! We’ll get you started on a plan that will help your life your life to the fullest.

Sources:

https://www.verywellhealth.com/physical-therapy-exercises-4013311

https://academic.oup.com/ptj/article/95/10/1433/2686492