APEX Physical Therapy

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Don’t Put Too Much Weight in Your Knee MRI

According to the CDC, 18% of adults reported experiencing knee pain or stiffness. Many of these people seek medical care and may get an MRI to determine what may be causing the pain. 

A recent study of 115 adults WITHOUT knee pain revealed the following:

-30% of people had meniscus tears

-62% of people had articular cartilage abnormalities

-52% had bone marrow edema 

-46% had tendon abnormalities 

-38% had ligament abnormalities 

The prevalence of all of these findings increased with age. But we must remember, these are people WITHOUT knee pain. 

So what does this mean for those who have knee pain? Don’t put too much weight in your MRI results. If you are middle aged, there’s a pretty good chance they’ll tell you that you have “articular cartilage abnormalities” or arthritis. It’s also pretty likely they’ll find a meniscus tear. Because such a large percent of people who don’t have knee pain have these exact same findings on MRI, it becomes difficult to attribute the findings to your pain. We can no longer confidently say that your meniscus tear is what is causing your pain, when there’s a 30% chance that it has been there for years, way before you had any knee pain at all. 

Because of this, it’s important to take your MRI findings with a grain of salt. Physical Therapy has been found to be as effective, or more effective, than surgery for a meniscus tear. In addition, physical therapy combined with comprehensive medical management was found to be just as effective for moderate to severe knee osteoarthritis as knee surgery. 

We encourage you to try physical therapy first, and not just jump to surgical intervention. Even if you do decide to have surgery in the future, you will be stronger, have better flexibility and range of motion, and be more prepared for your surgery. It’s a win-win!  

Aging is normal. Wrinkles, grey hair, vision changes, etc. are all normal and expected as we age. In addition, it is normal for your joints to change. Your discs in your spine will narrow or get smaller, that’s why we get shorter as we age! Frequently, we see patients who come to our clinic very upset about an MRI report that reveals what is basically normal signs of aging. Once you get your MRI report, take a big deep breath, remember that it’s abnormal to have no findings on your MRI, and make an appointment with your PT. 

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PT Offers Tips for Managing Herniated Disc Pain

Herniated disc pain is one of the most debilitating ailments affecting individuals from age 30 and up. Herniated discs in the lower back and neck can irritate nearby nerves, causing individuals extreme pain in the neck, shoulders, arms, and/or legs.

The pain caused by a herniated disc can be extremely uncomfortable and can negatively impact an individual’s quality of life. Fortunately, while surgery is used as a last resort, many individuals suffering from a herniated disc are able to treat and manage their pain without it.

We offer the following tips to help individuals manage pain caused by herniating discs.

Relieve Inflammation with Hot and Cold Treatment: Applying a heating pad or ice pack to the affected area can help you relieve inflammation and reduce pain.

Avoid Movements that Can Trigger Pain: Avoiding any physical movements or activities that can further aggravate your spine such as bending up or down or lifting heavy objects.

Improve Your Strength and Range of Motion: Having a good range of motion can help relieve pressure around the affected area and reduce the chance of muscle imbalance. 

Improve Your Strength and Flexibility: Tight or weak muscles can worsen the pain. A licensed physical therapist can work with you to improve strength and flexibility and reduce pressure on your herniated disc and spine.

Reduce Pressure on the Area: Avoid sitting for long periods of time, laying down on your stomach, or wearing heels to avoid placing additional stress and pressure on your back and spine. 

A treatment plan that involves physical therapy can help individuals decrease pain from a herniated disc in only a matter of weeks. We invite you to contact us for more information about working with one of our physical therapists to help you manage your pain.

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Physical Therapy Can Bring Relief to Individuals With Fibromyalgia

Fibromyalgia is a long-term condition that affects more and more individuals each day and, while there is no cure, those who suffer from it can reduce and relieve some symptoms with the proper treatment. Brighton physical therapist Lauren Lobert, notes that physical therapy is one of the most effective and safe ways for individuals to alleviate pain caused by fibromyalgia.

Lobert adds that one of the great difficulties of treating fibromyalgia is that the condition can lead to a wide array of physical symptoms such as tender points around the neck and shoulders, stiff muscles, and fatigue. “Many individuals shy away from exercise and other forms of movement due to the chronic pain they experience due to this condition, but working with a physical therapist can help them reduce pain, stay active, and significantly improve their quality of life,” says Lobert.

Lobert further notes that a licensed physical therapist can employ both passive and active treatments that will help you manage symptoms of fibromyalgia by:  

Helping you stay active - Staying active and maintaining a healthy body mass index can help prevent an onset of fibromyalgia. Regular low-impact exercise such as swimming or walking can help reduce stiffness and prevent other triggers that may worsen your pain.

Improving your range of motion - Your physical therapist will help you improve your strength and flexibility to make it easier for you to move and reduce stress on your joints.

Decreasing muscle tension and muscle spasms - A physical therapist may use hot and cold treatments, deep tissue massage, hydrotherapy, and other treatments to help you relax your muscles and prevent painful muscle spasms.

The right treatment plan can help you sustainably and effectively treat your pain. If you are interested in working with a physical therapist to help you manage pain caused by fibromyalgia, we invite you to contact our clinic.

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Improving Mobility and Strength Can Help You Better Manage Your Arthritis

Arthritis is a common ailment that can drastically impact your quality of life and affect you at any age. Individuals who focus on improving their range of motion and follow a strength training plan can significantly minimize arthritis symptoms.

Individuals suffering from arthritis often tend to avoid certain movements to prevent triggering their pain. Unfortunately, this often contributes to poor mobility which can cause stiff joints and result in chronic discomfort.

A licensed physical therapist can work with you to improve your mobility and strength, and reduce joint pain caused by arthritis in the following ways:

Increasing range of motion

Maintaining a good range of motion can help patients feel less stiff and makes it easier for them to perform everyday tasks. A licensed physical therapist can work with you to improve mobility in a way that is safe and comfortable.

Addressing pain triggers

Environmental factors can often worsen arthritis symptoms. A licensed physical therapist can work with you to identify pain triggers and help you make the necessary adjustments to your environment.

Improving muscle strength for better joint support:  

Weak muscles can cause stiffness and stress on your joints, and further aggravate your arthritis symptoms. A physical therapist can work with you to develop a strength training plan that addresses your specific pain.

The right treatment can help you address arthritis triggers, reduce pain, and improve your everyday life. Contact us to learn more about working with a licensed physical therapist to develop a plan to treat and manage pain caused by arthritis.

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Suffering from Chronic Headaches? Physical Therapy Can Help

Headaches can have many causes directly tied to other physical ailments which are often ignored and can bring relief when treated. According to Brighton physical therapist Lauren Lobert, a common mistake many people make is relying on temporary solutions, such as pain killers, to treat chronic headaches without addressing the underlying issues.  

According to Lobert and the National Headache Foundation, individuals suffering from certain types of headaches, such as cervicogenic headaches, often also suffer from ailments such as a stiff neck and muscle tenderness. Because of this connection, pain from these symptoms and chronic headaches can often be relieved through the proper physical therapy treatment.

Working with a physical therapist can help patients who suffer from pain and headaches:

Identify and create a plan of action to treat their pain triggers

Decrease the frequency of headaches and intensity of their symptoms

Improve their mobility and range of motion

Modify and break bad habits to prevent pain and headaches in the future

Improve muscle strength in their back and shoulders

A licensed physical therapist can work with a patient to determine their specific triggers and develop a treatment plan to relieve their pain. If you suffer from chronic headaches and would like to learn if physical therapy treatment is right for you, contact APEX Physical Therapy to learn more.  

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Holidays an Ideal Time for Refresher on Proper, Safer Lifting

Digging out boxes of holiday decorations, hauling packages to and from the car, hiding gifts away on the higher shelves at the back of your closet … the Holiday Season certainly requires its fair share of bending, lifting and reaching. This, coupled with the cooler weather, makes December the ideal time for a refresher on proper lifting methods.

Back pain, after all, can put a real damper on the Holiday Season.

As one of the most common conditions treated by physical therapists, back pain and injury will even about 80 percent of all Americans at some point in their lives, making it one of the top causes of disability in the U.S. Fortunately, it’s a condition that’s preventable, and one of the ways of doing this is to learn proper lifting techniques.

But, preventing back pain isn’t the only concern when we talk about proper lifting. Using the proper techniques for lifting and carrying awkward and/or heavy objects is about minimizing strain on the entire body.

The goal, in other words, is to put yourself in a position that allows the body’s musculoskeletal system to work as one cohesive unit, without putting too much strain on one area, such as the lower-back or shoulders.

So without further ado, strongly consider the following tips for proper lifting during this Holiday Season … and throughout your lifetime:

Warm Up:

Don’t ever assume your body’s ready to lift heavy objects without first being thoroughly warmed up. Take the time to stretch you lower back as well as your legs and hips. Also, do a few jumping jacks to get the blood flowing to the muscles in your body.

Get Close

Avoid reaching for a heavy or moderate-sized load. Get up nice and close to the box or object to minimize the force (in the arms, shoulders and back) needed to lift, and always hold it close to your body.

Bend & Lift with the Knees

We’ve all heard this before, and it’s true. But in doing so, keep your back straight and your body upright as you lower yourself to the object in question, then use your legs to rise back up.

Get a Grip

This seems to go without saying, but if you can’t get a strong, comfortable grip on the object in front of you – even if you know you can carry the weight – don’t try to be a hero. Find someone to help you or an alternative way of getting the object from A to B, such as a hand cart or dolly.

Reverse the Steps

When you get to where you’re going, set the item down just as you picked it up – but in reverse. Keep it close to the body, lower with the legs and move slowly and deliberately. You can just as easily injure yourself setting objects down as you can picking them up.

In addition, keep from twisting or reaching while lifting and/or carrying a load. Don’t rush through the process of lifting, and if you’re tired, put the work off until later

And finally, if you do feel pain during or after lifting, or you have an injury or condition you feel is holding you back from moving properly, visit a physical therapist for a full assessment prior to trying any sort of heavy or awkward lifting.

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Make Your 2021 Resolutions Stick with These Goalsetting Tips

A typical New Year's resolution is doomed to fail – that is, if you believe in statistics alone.

According to Brighton physical therapist Lauren Lobert, research shows that around 80 percent of people who make resolutions on the first of the year have already fallen off the wagon by Valentine's Day.

That includes two of the most popular resolutions made throughout the U.S. each year: to exercise more and to lose weight.

“Fortunately, statistics don't control the success or failure of any life change,” said Lobert, owner of APEX Physical Therapy in Brighton. “Medical professionals across the spectrum agree that success comes through methodical goalsetting that helps you ‘see the change.’”

One way to achieve “resolutionary success” is to mirror the process of goal setting and achievement long held by the disciplines of physical therapy and rehabilitation, said Lobert. Why?

“Physical therapy is a health profession that’s results-driven based on processes that depend on setting individual goals that are specific, clear and personal to each patient,” said Lobert. “Even the most earnest and motivated person can fall into the trap of setting goals that are too vague.”

“So, in physical therapy, we opt for and practice a method of goalsetting that focuses on being incredibly specific.”

The method often advocated by physical therapists, like Lobert, is the SMART method of setting goals.

A simple acronym, SMART advocates for the setting of goals that are specific, measurable, attainable, realistic/relevant, and timed. Here's how Lobert breaks down of each step:

Specific: Don't just throw out a general goal; be sure to include all the important W’s in your goal: who, what, where, why and why. Rather than saying, “I'd like to lose weight” be more specific by stating, “I want to lose 30 pounds by summer so I can go backpacking without experiencing joint pain.”

Measurable: Always set concrete marks that allow you to measure your goal. Include a long-term mark (e.g., lose 30 pounds by summer) as well as benchmarks along the way (e.g., lose 8 pounds by the end of January, 13 pounds by the end of February, etc).

Attainable: Your goal shouldn't be easy to achieve, but you must have the attitude, ability, skill and financial capacity to achieve it. Starting with a solid foundation, attainability is something that can develop over time.  

Realistic/Relevant: Anyone can set a goal, but are you willing and able to work toward this goal? In other words, are there any irrefutable roadblocks that can and will hinder your progress? Typically, if you believe it, then it's more than likely realistic.

Timed: Don't just set your goal for “whenever.” Set a challenging yet realistic timeline, be it to lose a specific amount of weight by your sibling's wedding or to be in shape by the spring's first 5K race. Make your goal tangible.

Along with utilizing the SMART method, Lobert suggests you share your goals, benchmarks, successes and failures with others. Surrounding yourself with a circle of support can help you stay the course and battle through difficult stretches.

This circle can include your physical therapist, who can be there to help you conquer physical limitations, such as weakness, injury and pain, that can keep you from reaching success.

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Keys to Avoiding an Exercise Hibernation This Winter

As the days shorten and the weather cools, heralding the approach of another winter, our physical therapy team offers a word of warning:

While hibernation may seem appealing this time of year, especially as we trudge through the current health crisis, it’s paramount we all continue to stay active with regular aerobic and strength training.

Regular exercise is good for us on countless levels. We all know this.

However, as people tend to feel more sluggish and unmotivated this time of year, we remind everyone to strive to remain “summer active” as we wind down 2020.

Not only will this help keep us both physically elevated and mentally sharp during colder, darker months. It can also help us stay out of the doctor’s office.

That’s right.

Exercise itself, combined with some of the benefits experienced by those who exercise regularly (i.e., lower weight, greater energy, better, sleep, a more positive attitude), give our bodies a good immunity boost.

And, as we all know, these benefits come along with many others including lower blood pressure; the prevention or management of several health issues like heart disease, stroke, diabetes, arthritis, osteoporosis, depression, etc.

Considering all this, the fact that exercise is critical no matter the time of year cannot be overstated.

How Much Exercise Do We Need?

According to the Department of Health and Human Services, exercise guidelines suggest we all need two types of activity: aerobic and strength (resistance) training.

Aerobic Activity

The average person should get a weekly total of 150 minutes of moderate aerobic activity (e.g., brisk walking, swimming, etc.) or 75 minutes of vigorous activity (e.g., running, cycling, aerobics, etc.).

Strength Training

Strength training for all major muscle groups should be done twice each week. This involves at least a single set of exercise per muscle group, at a weight that tires your muscles after 12 to 15 reps.

Depending on the shape you’re in or your medical history, these guidelines can be adjusted slightly one way or the other to accommodate your limitations and your exercise goals. It’s important to consult your physician and your physical therapist before getting started on any new program.

Establish a Routine

Once your specific exercise requirements are set, the next challenge is establishing a consistent routine. For this, we offer the following advice:

Set a Goal

Write it down, and be as specific as possible. “I want to lose weight” won’t work. A better goal would be, “I want to lose 15 pounds over the next 90 days.”  

Be Consistent

Create a weekly routine for yourself that’s repeated day after day, week after week. Follow these routines until they become habit, like showering in the morning, brushing your teeth, or making dinner.

Work Out with a Friend

Whether walking, running, going to the gym, or taking an exercise class, do it with a friend (or friends). This is a great way to be accountable and to support one another with motivation.

Put It on the Calendar

Take your exercise times as seriously as work meetings and social gatherings. Block these times out on your calendar … but not “as time permits.” Be selfish with these times.

Be Competitive

According to a 2016 study published in the journal Preventative Medicine Reports, competition was an overwhelmingly greater motivator than social support. This doesn’t mean you need to run out and sign up for a race. Simply find ways (either interpersonal or online) to make your workouts competitive.

How Physical Therapy Can Help

Of course, if motivation and planning isn’t a problem but pain or movement limitations are, it may be time to consult with a physical therapist.

The first step is to simply schedule a pain, movement or injury assessment with one of our PTs. Once your issues and their causes are determined, we can provide you with a personalized plan for treating and correcting all that’s holding you back!

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5 Ways to Feel Gratitude in the Face of Challenges

November is a month when gratitude takes its place in the spotlight of American culture. Yet, with the challenges our country has faced this year, a popular notion as we approach the final weeks of 2020 is “let’s just get this year over with.”  While she understands the sentiment, Brighton physical therapist Lauren Lobert would like to remind people that it’s possible to be thankful for, and even embrace, the challenges we experience in life. 

“When we consider what we have to be grateful for this Thanksgiving season, let’s not overlook the ways challenges can have a positive effect on our lives,” said Lobert, owner of APEX Physical Therapy in Brighton.  “Yes, it’s been a tough year in so many ways, but being able to express gratitude in the face of all these challenges isn’t just good for the soul. Research shows it’s also good for overall health.” 

One study from 2012, for example, reported that grateful people generally experience fewer aches and pains and report feeling “healthier” than other groups. This is no surprise when you consider that, based on various research, grateful people exercise more, get better sleep, and follow up on regular health check-ups. 

From a psychological perspective, higher levels of gratitude increase happiness, reduce depression and aggression, and cultivate resilience in life.  “We could all use a little more positivity, whether we’re talking about 2020 or any other year,” Lobert said. “The key, even in the face of big challenges, is to actively identify and express gratitude in our day-to-day lives.” 

How? Lobert offers the following advice: 

Embrace Your Challenges: 

This is oftentimes easier said than done, especially during the fallout of a long-term global pandemic. Keep in mind, though, that when approached constructively, challenges often bring out our best selves. They make us stronger and more focused, confident and capable. 

Celebrate Minor Victories: 

You’ve heard the phrase, “Don’t let perfect be the enemy of good.” This simply means that victories regularly come in increments, and that small improvements are often worth celebrating. Keep this in mind as you work to achieve your goals (regardless of size) and as we continually strive for post-COVID normalcy. 

Acknowledge & Express Gratitude: 

Knowing you have a lot to be thankful for isn’t the same as regularly considering, jotting down and expressing your positive thoughts. Being grateful should be an active process.  By forcing yourself to consider specific things you’re grateful for every day, you’ll train your mind to more naturally think in these terms. Expressing gratitude in overt (i.e., writing a thank-you letter) and creative ways can give this positivity an even bigger boost. 

Surround Yourself with Positivity: 

The levels of positivity in the company you keep can directly affect your ability to be feel gratitude. Being around positive people and those you love and respect can feel energizing and lead to greater levels of optimism in your life. 

Volunteer: 

As a way of giving back to others in your community, volunteering – especially during this era of the coronavirus and economic downturn – can make you feel more grateful about your own life. Studies have shown that helping others through volunteering can also increase our personal level of well-being. 

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Physical Therapy Plays Critical Role in COVID Recovery

We still have a lot to learn about the implications of COVID-19 and the long-term effects the virus will have on the health of those still recovering from the illness.

In the short term, though, one of the main wellness goals of COVID-19 survivors involves simply getting back to a normal life. This is a process in and of itself – a journey during which physical therapy plays a significant role.

Whether a patient required bed rest, hospitalization or long-term ICU care, it’s likely they’ll need rehabilitative care to recover the strength, balance and endurance needed to live an active and fully independent life.

The Effects of COVID

Currently in the U.S., more than 7 million people have been diagnosed with the coronavirus. With cases ranging from mild to severe, about 80 percent of those diagnosed have experienced symptoms in the upper respiratory system.

So, even those who did not need hospitalization likely still experienced long stretches of inactivity and breathing complications.

Over time, this can lead to issues like a loss of strength and stamina, the deterioration of musculoskeletal tissue (atrophy), and the shortening and hardening of muscles and tendons (contracture). And, assuming they had difficulty breathing, they may tire more easily.

One’s quality of life takes a hit during this time, and often patients see little improvement because these complications are keeping them from being active.

Therefore, it’s critical for COVID-19 patients to seek early rehabilitative care through personalized recovery and exercise programs managed by a licensed physical therapist.

The Role of Rehab

Because the severity of the coronavirus disease (COVID) is different with every patient, their individual rehabilitation journey will also differ. Those who’s case was minor may only need to recover strength and stamina for work, while those with more severe cases who spent time in the ICU will likely require much more.

Physical therapists may use interventions for improving breathing and lung capacity while also helping patients develop the strength and balance to perform everyday movements like standing and walking.

And, while everyone’s needs are going to be different the ultimate goal is always to help patients live their best lives.

All COVID-related rehab programs begin with a full personal and musculoskeletal evaluation to determine individual needs and goals. Physical therapists will also work with relevant primary care physicians and specialists to ensure rehab goals align with broader, long-term health and wellness goals.

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See Your PT Annually for Injury Prevention, Early Intervention

We all know that visiting your physician for an annual physical is important for maintaining long-term health. Similarly, dental exams twice each year help ensure oral health throughout a lifetime.

But, did you know that annual physical therapy check-ups provide the third critical (and often overlooked) component of long-term health and preventative care for people of all ages?

As we observe National Physical Therapy Month each October, Brighton physical therapist Lauren Lobert notes that physical therapy exams focus on one’s ability to move freely and independently while living a safe and active life.

“The primary focus of a physical therapist is the musculoskeletal system – the bones, joints, muscles and connective tissues that make it possible for you to not just move, but experience life on your own terms,” said Lobert, owner of APEX Physical Therapy in Brighton.

“As a physical therapist, my job is to ensure this system is working optimally so limitations like strength, balance, flexibility, pain, and so on don’t stand in the way of a person’s quality of life.”

Based on the results of a physical therapy “check-up,” a physical therapist is able to provide clients with individualized treatment plans and/or programs meant to help prevent future, movement-limiting problems.

The goal of these assessments and related interventions is to ensure a high quality of life for those who wish to stay active and independent. As part of this, physical therapists are often able to identify issues that may lead to long-term health problems, such as pain, injury and disease.

“Movement is medicine, and being able to stay physically active plays a huge role in disease prevention, managing chronic conditions and, in general, taking greater control of your health,” Lobert said. “We as physical therapists help people avoid pain, injury and other issues that could lead them toward becoming more sedentary and at greater risk of these types of issues.”

According to the American Association of Physical Therapy (APTA), physical therapists are highly-skilled, licensed health care professionals who help patients reduce pain and improve or restore mobility.

During a preventative check-up, a physical therapist will evaluate such things as movement and injury history, balance, aerobic capacity, functional strength, flexibility, and quality of movement (i.e., gait, reach, bending, etc.).

In addition, a physical therapist will work with each person to address any personal limitations, weaknesses, pain or other impairments that may be holding them back from reaching lifestyle and movement goals.

“We recommend that, just as with their personal physicians, people should see a physical therapist for a check-up once each year,” Lobert said. Physical therapy check-ups should also be considered:

Whenever one experiences pain, discomfort or strain when doing an activity they enjoy.

Whenever one is considering a new fitness or training program, or starting a new sport.

Following the completion of post-surgery rehab, when trying to resume normal activities.

Or, after any surgery or condition that has led to bed rest.

For more information about annual physical therapy check-ups, contact the physical therapy team at APEX Physical Therapy with questions or to schedule an evaluation.

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At-Home Learning: Don’t Overlook Physical Activity!

At-Home Learning: Don’t Overlook Physical Activity! 

As the school year gains momentum during the COVID crisis and more kids and families adjust to various levels of at-home learning, parents and instructors should not overlook what should be a standard facet of all children’s curriculum: physical activity. 

Kids need to be given time to move around, exercise and play, even as they adjust to a new structure and a new way of learning. This is critical not just for a student’s physical health, but to also ensure he or she is better able reach their academic potential. 

How does one affect the other? 

Studies show regular exercise can have a positive effect on young people’s concentration, development, self-esteem, and academic scores. It also helps them get a better night’s sleep and lowers their stress throughout the day. 

And, just like adults, kids need the chance to step away and unwind, especially during a time when they’re trying to adjust to something new and potentially stressful. Getting this time to burn off some energy will help improve their focus when it’s time to get back to lessons and learning. 

Of course, we’d be remiss if we didn’t also point out that encouraging regular activity also helps establish lifelong habits that can enrich a child or adolescent’s long-term health and physical development. 

School-aged kids and teens need at least 60 minutes of physical activity each day, according to the Centers for Disease Control and Prevention (CDC). 

To help ensure kids can reach this activity goal while also reaping the mental and academic benefits of exercise as they learn at home, we recommend the following to parents and guardians: 

Schedule It

If your school doesn’t include physical activity as part of its daily remote-learning schedule, add it in yourself. Pick at least a couple of times each day when your student will get a chance to step away and be active. Just call it recess!

Be consistent with times to make this a daily habit. And, if you have an indecisive child, be sure to include play or exercise suggestions that can guide them toward an activity. 

Take the Lead, Make It Fun

If you’re home with your child or children (as a stay-at-home parent or as a remote worker), join them during their recess time. Make it a fun family time by playing outside, going for walks or bike rides, doing exercises in your living room, having a quick dance party, etc. This will do you some good, too.

Encourage Micro-Breaks

Along with regular “recess” activities, encourage your kids to stand up, stretch and move around for a minute or two every 30 to 60 minutes. Young bodies are resilient, but even kids can start to feel tightness, discomfort and pain when bending over laptops or tablets for long periods of time.

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Debunking Common Myths Related to Falls, Fall Prevention

Every September during National Falls Prevention Week (Sept. 21-25, 2020), physical therapists join other medical professions across the country in reminding Americans that falls are not just common among older Americans. They’re often debilitating, costly and even deadly.

They’re also largely preventable, says Brighton physical therapist Lauren Lobert.

“Falls present a real public health problem among older adults, but so often they’re caused by things that are easy to identify and fix,” said Lobert, owner of APEX Physical Therapy in Brighton.

“Balance and strength issues, trip hazards in the home, poor vision, and even certain prescription medications can increase someone’s chance of falling,” Lobert added. “These are all things that can and should be addressed as people enter their golden years, before they experience a fall.”

The Centers for Disease Control and Prevention estimate that one in four Americans 65 and older experience a fall each year. Less than half actually report the incident to a doctor or loved one.

Of those falls, about one in every five result in a serious injury (i.e., a broken bone or head injury), leading to more than 3 million emergency room visits and 800,000 hospitalizations each year. In 2015, these treatments and hospitalizations cost a total of about $50 billion, three-fourths of which was paid for through Medicare and Medicaid.

“We like to shine a spotlight on this critical issue because it’s one that we can improve with a more preventative mindset,” Lobert said. “One of the ways we can do this is by setting the record straight about some common myths older people have about falling.”

According to Lobert, the following beliefs or either incorrect, misleading, or both:

Falling is just a part of getting older

Wrong. Falling does not have to be a part of aging. As already discussed, the most common causes of falls are easy to identify and fix before a fall happens.

I won’t fall if I just stay home and limit my activities

First off, more than half of all falls take place in the home. It’s true, and it’s likely because our guards are most often down when we’re home. Home is also where we spend most of our time, including moments when we’re not always at our most alert (i.e., mornings, middle of the night, etc.).

As for reducing activity, this can actually increase your chances of falling. When you become more sedentary is when you begin to lose muscle mass, flexibility, and range of motion, which can drastically affect your balance.

Declining strength and flexibility are inevitable

Yes, it’s true the body tends to become weaker and less flexible as we age, but most older adults can recoup and maintain a lot of this through regular exercise and activity. It’s never too late to improve your strength, flexibility and balance.

Using walking aids make me less independent

Some older adults can benefit from the use of a cane or walker, and there’s no shame in this. When used properly, these devices can improve your mobility and make it possible for you to live a more active life.

There’s no point in talking about falls unless they happen

If you’re concerned about falling either in the short term or the long, don’t keep it to yourself. By garnering support from loved ones and teaming up with a physical therapist, your fall risk can be properly evaluated and improved.

Following an initial evaluation, a physical therapist can create you a personalized fall prevention program that may include exercise, a home safety assessment, and perhaps the use of a walking aid. To learn more, contact the team at APEX Physical Therapy today.

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Our Knees: ‘Canaries in the Coal Mine’ of Movement & Exercise Issues

Despite being the largest and perhaps most complicated joints in our bodies, our knees are naturally docile.

They’re easily influenced by what’s going on above and below them, in other words, not making many decisions on their own.

That’s why when one experiences knee pain, the true causes of the joint’s wear and tear can almost always be traced up or down the leg – oftentimes in both directions.

The Kinetic Chain

Tight muscles, improper footwear, bad balance, the lack of strength in the hips … all of these issues that exist far from the knees can lead to an irregular compression in the knee joint, leading to pain and possible injury.

The knees may get all the blame, but more often we should consider them as a canary in the coal mine when it comes to movement, strength and/or balance issues. Yes, wear and tear in the knees can also become its own issue over time, but it’s possible to slow this by identifying and addressing the real issues affecting the knees.

Case in point, a study performed by the School of Health and Rehabilitation Sciences at Indiana University-Purdue University Indianapolis found that hip strength exercises performed by female runners vastly reduced the incidence of knee pain, or “runner’s knee.” Improved mechanics through increased hip strength was credited for the reduction in pain.

Another study, this one published in the Annals of Internal Medicine, linked the growing incidence of knee pain in the U.S. (65 percent from 1971 to 2004) to the same steady rise in obesity.

A Holistic Approach

Studies like these simply support the general approach physical therapists take when treating knee pain as well as most other pain and injury issues: always take into consideration patients’ entire kinetic chain, from the feet up through their bodies.

That’s why when someone walks through our doors of our clinic and says they’re experiencing knee pain, our physical therapy team doesn’t just look at their knees. We approach the issue globally.

At our clinic, we evaluate everything from the feet up through the hips, otherwise we’ll likely miss the real cause of the patient’s issues. Such an evaluation should always include an analysis of movement, balance, flexibility and strength.

Treatments for knee pain may include a mix of remedies that includes the use of proper footwear/orthotics, the establishment of a flexibility program, strength and balance exercise regimens, and perhaps even a plan to shed some excess body weight.

Get Physical Therapy

If you regularly experience knee pain while you’re going about life and doing the things you most enjoy, it’s always a good rule of thumb to get yourself evaluated by a physical therapist. Call us today to schedule an appointment.

If your knee’s chirping, so to speak, that’s usually a good indication that something elsewhere in your body needs some attention.

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Prevent Injury When Returning to Activity

After nearly six months of home quarantines, social distancing, gym closures, and cancelled/postponed athletic seasons, it’s been difficult for many to maintain consistent workout routines.

But, as more people begin settling into “new normals” related to work, parenting, masking and so on, personal health is once again taking a greater role in people’s lives. While this should be applauded, Brighton physical therapist Lauren Lobert says people should be prudent as they strive to rebuild their fitness regimens.

“If you’ve taken some downtime from regular exercise, you’re not going to be able to pick right back up from where you left off,” said Lobert, owner of APEX Physical Therapy in Brighton. “Your strength, endurance and flexibility won’t be the same, and you should accept it before you even start a new routine.”

While various studies conclude different levels of strength or cardio loss when people skip workouts, most general conclusions show that deconditioning (as it’s known) can be significant after just a few days to a couple of weeks of inactivity.

“It’s a use-it-or-lose-it proposition,” Lobert said. “So, if it’s been a while, and you want to avoid injury, take it back down to square one until your body becomes reacclimated and you have a good sense of your new fitness levels.”

In addition to this sage advice, Lobert offers the following tips for easing back into a personal workout regimen:

1. Start Slow, Build Gradually: Again – and for the sake of both your body and your willpower – don’t try to do too much at once. This can leave you vulnerable to injury while making you feel defeated before your new routine has even begun to take hold.

Instead, start with briefer workouts with lower levels of intensity. Focus on doing and not your performance, paying particular attention to maintaining good technique and form as your conditioning ramps back up.

2. Focus on the Big Three: Include resistance training, cardio endurance and flexibility into all of your workouts. Each of these three components are critical in keeping your body strong, balanced and free of injury.

3. Don’t Skip Rest & Recovery: While you may be incredibly motivated to get back into shape, don’t lose sight of the role rest and recovery play in getting you there safely and successfully. Don’t over train, in other words.

“We need to give our bodies the chance to rest and repair itself following workouts,” Lobert said. “It’s a critical process for long-term health and fitness while helping you avoid injury.”  

4. Be Consistent: As you build endurance, strength and flexibility, also work to build consistency in your workout frequency. This is essential for rebuilding good fitness habits, but it also leads to more considerable results than periodic workouts – despite the intensity of such workouts.

5. Check In with a Physical Therapist: As experts in optimal movement, function and exercise, physical therapists can play a key role in establishing an individualized, baseline routine to safely get you going on a new exercise regimen. In doing so, a physical therapist can also identify, then address, strength and movement deficiencies that may make it more difficult to begin a new fitness routine.

“And, when extreme soreness, pain or possible injury threatens to throw you off track, physical therapists are there to quickly identify its cause, then provide solutions for maintaining fitness levels while addressing the discomfort,” Lobert said.

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DIY Safety: Treat Home Improvement Projects Like a Workout

The past several weeks has proven that most people are not inclined to sit idle at home as the world protects itself from the coronavirus. On the contrary, as people spend more time social distancing, DIY home improvement projects have surged. 

Related box stores have reported increased profits, and some industry surveys (i.e., Fixr.com) show that two in three homeowners have taken advantage of COVID lockdowns to complete more projects in and around their homes. 

So, as people put more effort toward building, fixing, improving and upgrading aspects of their homes, lawns and gardens, now is an ideal time to remind people that safety should never take a back seat to achieving goals. 

While remaining driven and active during the pandemic, is important, any time you increase your activity levels and put stress on your body, it’s important to do so safely, smartly, and incrementally. Allowing the body plenty of time to rest and heal is also critical. 

In other words, approach all home projects like a workout – as something that requires preparation, strength and endurance, with a nod toward injury prevention. 

In this spirit, we’d like to offer a few tips for being safe during DIY home projects: 

Always Warm Up 

Many home improvement projects require repeated and prolonged lifting, bending, squatting, kneeling, reaching, and twisting. It’s physical activity, in other words, so it’s important to prepare your body through a series of dynamic warmup exercises to get the blood flowing. Also, start with smaller projects before moving on to the bigger stuff. 

Stay Hydrated

Drink plenty of water before you even start the job, then continue to hydrate throughout the task. And, don’t wait until you’re thirsty to drink, especially in the middle of a hot summer day. 

Take Breaks

Even if you get “in the zone,” make it a point to take frequent breaks to stand up, stretch, walk around and hydrate. If you find yourself bent or hunched over a lot during the project, for example, take time to stand and do some back bends to equalize pressure in the spine. 

Practice Proper Lifting

When lifting heavy objects, always bend with the knees and lift with your legs, keeping your back upright, and the bulk of the weight close to your body. Also, don’t hesitate to ask for help if the item’s too heavy or awkward. 

Use the Buddy System

Along with help lifting, be sure to recruit some help whenever your project requires the use of sharp objects, power tools, ladders, etc. Don’t risk accidents. A good partner can help slow you down (in a good way) and keep you mindful of personal safety. 

Make Time for R&R

This stands for “rest and recovery,” a time when your body can reenergize and your muscles regenerate. If it’s a multi-day project, take an off-day or two to keep your body fresh and to prevent injury. 

Listen to Your Body

If you experience pain, discomfort, movement limitations or overwhelming fatigue, take a break, change tasks, or end the project altogether. If you continue to feel pain or discomfort in the muscles, joints or spine, see a physical therapist. 

Physical therapists exist to help people overcome such limitations so they can reach their personal goals, even when that goal is completing a home project. After an initial assessment, PTs can help create an individualized treatment plan to get back on track.