What If your Exercise Or Fitness Program Is actually Hurting You?

Wouldn’t it be scary if you were trying to exercise to improve your health and your exercise program was the wrong program for you?

That’s right – you could have started the wrong workout or you could have been doing the wrong exercises for years and not even know it.

Read on or Watch this video now to learn how to exercise properly:

Click here to watch video

Here’s how I know this happens:

First, there are thousands of exercises out there on the internet, in magazines, in blogs, etc. – the problem is that not all exercises are good for everyone. There is no “one size fits all” approach for exercise. If we are honest with each other, not everyone can do every exercise out there. In fact, you can get seriously hurt by trying an exercise that you just flat out are not ready for or not physically capable of doing.

Secondyou could be doing an exercise that is right for you but you are doing it wrong. You aren’t strong...

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Sprain or Strain? What’s the Difference?

I get this question all the time: “Dr. Jeanette, what’s the difference between a sprain and strain?”

Before I can answer that, I need to review a bit of terminology:

ligament is soft tissue that connects bone to bone. A sprain is an injury to the ligament.

tendon is soft tissue that connects muscle to bone. A strain is an injury to the muscle or to the tendon.

 

The severity of a sprain is graded as I, II, or III.

  • Grade I Sprain = an overstretched but not torn ligament- you will feel discomfort and may see mild swelling but you can usually put weight on it; Example: “I rolled my ankle.”
  • Grade II Sprain = a partial tear of the ligament – you will feel more pain than a Grade I, see swelling present with bruising due to broken blood vessels and torn tissue, and you will most likely not be able to put full weight on it; Example: “I twisted my knee.”
  • Grade III Sprain =...
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Is My Shoulder Frozen?

This is a true problem and is medically known as “Adhesive Capsulitis.”

Your shoulder joint has a capsule of soft tissue surrounding the joint to enhance the stability of the joint and prevent the shoulder from dislocating.

Unfortunately, that capsule can become super tight and sort of stick to itself; hence, the “adhesive” part of the diagnosis.

Think about this way:

Look at the shirt you are wearing and take the fabric of the shirt in your armpit and hold on to it – now try to raise your arm. Do you feel your shirt restricting your shoulder motion?

That’s a very basic way to describe adhesive capsulitis.

Why do they call it frozen shoulder?

BECAUSE YOUR SHOULDER ACTUALLY FEELS FROZEN OR STUCK LIKE IT WON’T MOVE.

Adhesive capsulitis typically goes through 4 phases:

Phase 1

  • Inflammation and synovial fluid that lubricates the joint reacts
  • Duration = 0-3 months

Phase 2

  • Start to lose range of motion and mobility of the shoulder
  • Synovial...
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When Should I Use Ice and When Should I Use Heat?

This is one of the most common questions I am asked in my office.

Let’s break it down based on injury type and pain type.

Use ICE for the following:

  • Within the first 72 hours following injury
  • When visible swelling and inflammation are present
  • If pain is sharp, shooting, and/or has a deep ache
  • If you are experiencing pain at night that wakes you up because it is aches deep within your joint

Benefits of ice are:

  • Decrease pain
  • Decrease swelling and inflammation
  • Decrease secondary injury to surrounding tissues of the primary injured area

Use HEAT for the following:

  • After 72 hours if there is NO visible swelling or inflammation or redness present in the area
  • If pain is dull, achy, sore, or stiff
  • If you are experiencing pain at night that wakes you because it feels tight and sore

AVOID heat if:

  • Inflammation and swelling are visible
  • Redness is present
  • Possible infection or you have a visible open wound

Benefits of heat are:

  • Increase blood flow and...
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Why Standing Like a Stork Isn’t About Looking Goofy

Did you know that in 2014, seven million injuries were caused by older Americans experiencing 29 million falls?

Did you know that these falls contributed to approximately $31 billion in annual Medicare costs?

It is absolutely TRUE that standing like a stork on 1 leg is critical to your health!

If you cannot stand on 1 leg for more than 15-30 seconds, then you have a balance problem.

If you cannot stand on 1 leg for more than 15-30 seconds, then you are at risk for falling which makes you at risk for injury.

Even if you don’t consider yourself an “older adult” who belongs in some statistical group, you will want to consider practicing standing on one leg so that as you age you don’t lose this strength and balance skill.

When I see patients of all ages fail to be able to stand on 1 leg for 15-30 seconds, I immediately ask myself, “why?”

  • Is their hip weak and causing them to drop their pelvis?
  • Have they suffered multiple ankle sprains and...
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How a Shoulder Injury Can Create Back Pain

A few years ago, a middle-aged gentleman came to his physical therapy session because he was having back pain. After evaluating him, I learned that his back pain also created frequent “zinger-like” sharp shooting pain down his left leg. After about 3 sessions, his pain in his back and left leg were getting better and he was progressing exactly as I had predicted. This is great, right?

WRONG! He had no idea what had caused his back problem in the first place – which meant it was difficult for me to figure out the root cause of the problem so that I could really help his problem go away and not come back again.

During his 4th session, I was providing a special hands-on nerve treatment technique to his left leg while he was laying on his stomach. This technique, called the Myokinesthetic System™ was working very well in reducing the number of episodes of sharp shooting left leg pain. He was just chatting about how 2 years prior his right shoulder...

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Which Bones, Joints and Muscles Do You Want to Keep?

Chances are you’ve come across the old dental health adage: “Floss the teeth you want to keep.” The first time you spotted this sign in a dental office or heard the phrase uttered word-for-word by the dentist probably elicited a giggle or a snarky remark. But once the humor of it washed away, you more than likely had an a-ha moment. It just makes so much sense, doesn’t it?

Let’s try to apply this principle to other parts of the human body: What if you only stretched the muscles you wanted to keep? What if you performed weight-bearing exercises to maintain the strength of just a few of your more than 200 muscles? This is an extreme example, of course, but without the guidance of a physical therapist, it’s possible that some parts of your musculoskeletal system may be inadvertently neglected.

Physical therapists are trained to identify and treat a wide range of movement disorders including sports injuries such as sprains and strains as well as...

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How to Make a Homemade Ice Pack

Seriously, ice is super important if you have just suffered an injury because the more quickly you apply an ice pack after an injury – hopefully within the first 5 minutes – the less overall tissue injury will occur.

Don’t get me wrong, if you tear your ACL and apply ice, it doesn’t mean that your ACL isn’t still torn. It just means that the ice application will limit the effects tissue damage in the tissues surrounding the ACL.

For example, if you don’t apply ice then you will have a lot more swelling and inflammation. That extra fluid will create pressure on the other tissues in the knee and possibly damage them. Applying ice helps to keep swelling and inflammation under control so that other tissues are as negatively impacted.

You can learn more from a recent Facebook Live Class I recorded. The video class will talk about:

  • What happens to the body when ice is applied
  • Why we want to apply ice
  • When not to use ice
  • How to make a homemade ice pack
  • ...
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DIY Series – How to Use a Hot Pack

I rarely see skin burns from hot packs but on occasion I have had patients burn themselves because they did not know how to correctly apply a hot pack.

Skin burns can easily be prevented.

Heat from a hot pack is a great way to reduce general muscle soreness and joint or muscle tension. Heat can also be very relaxing.

In this next video of the DIY Series, you will learn:

  • What happens to your body when heat is applied
  • Why we would want to apply heat
  • When not to use heat
  • How to apply a microwaveable hot pack correctly and reduce your risk of skin burns significantly

Click play to see the video bellow:

I hope I never hear about someone burning themselves from a hot pack again. If you or someone you know uses a hot pack frequently, could you please forward this email to them?

Skin burns can be serious, and I don’t want anyone hurting themselves while trying to help themselves ease soreness and tension.

Enjoy the video and stay safe,

Dr. Jeanette

 

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DIY Series – How to Make an Ice Cup for Ice Massage

Ice massage?

Ever heard of it?

Isn’t massage supposed to bring warmth and relax me?

Ice massage is awesome!

No, it won’t bring you warmth but because ice can decrease muscle spasms, it might relax your muscles and decrease your pain caused by muscle spasm.

Ice massage is typically reserved for smaller areas so it’s not like having an ice pack cover a complete area.

The latest video in the DIY Series will talk about:

  • Using ice massage vs an ice pack
  • What happens to your body when ice massage is applied
  • Why we would want to apply ice massage
  • When NOT to use ice massage
  • How to make a homemade ice cup for ice massage

You can view the video here:

After watching the video, would you mind sharing it with others?

Ice massage is a great way to apply ice to small areas and it’s quick!

Stay Cool,

Dr. Jeanette

 

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