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Year: 2021

When and how to spend a rest day

Posted on by rauschpt

We all know how important exercising is in our lives, but we tend to forget the benefits of a resting day. Your body needs a chance to recover and repair, to prevent injuries. Many signs indicate your body needs to slow down for one day, and we are going to see some below. Check also some ideas for what to do on a rest day. Rx Massage offers a wide range of therapeutic treatments for when you need a break. Add maintenance massages into your training to recover faster and combat injuries (and remember, we also offer PT support with the experts in our facilities!)

A rest day is a day in which a person takes a break from their regular workout routine. Rest days are an important part of any exercise program. They give the body a chance to repair and recover, and help to prevent injury.

A person should plan to have at least one rest day every 7–10 days.

This article explains why rest days are important for health and outlines some signs that may indicate a need for a rest day. We also highlight some of the issues that can occur if a person does not incorporate rest days into their workout routine.

Health benefits of rest days

Rest days are an important part of any exercise routine. A person should plan to take regular rest days and should learn to recognize when extra rest days are necessary. The health benefits of rest days include:

  • Alleviating muscle pain and soreness: During rest days, the body has a chance to remove excess lactate from the muscles. This helps to alleviate muscle pain and soreness.
  • Repairing and building muscles: Exercise creates microscopic tears in muscle tissue. During rest days, cells called fibroblasts repair and build up the muscle tissue.
  • Replenishing the body’s energy stores: Glycogen is a form of energy stored in muscles. Exercise depletes glycogen levels, which leads to muscle fatigue. Rest days allow the muscles to replenish their glycogen stores, thereby reducing muscle fatigue and preparing the muscles for their next workout.
  • Preventing injury: Overexercising puts repetitive stress and strain on the muscles, increasing the risk of injury.
  • Allowing the mind to rest: Overexercising can tire the mind as well as the body. Tiredness can lead to poor decision making during a workout routine, which increases the risk of injury.

Signs someone needs a rest day

Certain signs may indicate that a person needs a rest day. According to the American Council on Exercise (ACE), some signs to look out for include:

  • persistent muscle pain or soreness
  • inability to complete a workout routine
  • continued feelings of sluggishness following a workout
  • binge eating, or craving comfort foods
  • increased incidence of injury or illness
  • changes in mood or behavior, such as
    • mood shifts
    • irritability
    • insomnia
    • prioritizing fitness over everything else
  • reduced beneficial effects of the workout, such as a decreasing rate of fat loss or muscle gain.

If a person experiences any of the above signs, they should take a day or two to rest and recover.

What happens if a person does not rest?

Exercise puts a strain on the body and mind. Exercising daily without taking a rest day can cause both physical and mental exhaustion.

According to ACE, not allowing the body to rest can cause a depletion of glycogen in the muscles. This depletion can trigger the body to use proteins for energy, meaning there is less protein available to assist muscle repair and growth.

Without a rest day, muscles, joints, and other important structures do not have adequate time to repair themselves. People may also become mentally exhausted and more prone to making mistakes while training. Continually pushing on without a rest day will eventually lead to injury.

Ideas for how to spend a rest day

The ACE make the following suggestions for activities to do on a rest day:

  • spending time on a hobby or other activity, such as coaching a sports team
  • enjoying time with family or friends
  • catching up with work
  • volunteering
  • reading a book or watching TV to relax

If a person is not injured or physically or mentally exhausted, they may consider taking an active recovery day (ARD), which is a day of gentle exercise.

An older study from 2010 suggests that an ARD can help remove a buildup of lactate in the blood, helping to prevent cramping and fatigue. Examples of gentle exercises include walking and yoga.

When to speak to a doctor

A person should see a doctor if they believe they have sustained an injury during exercise, or if they develop an unhealthy compulsion to exercise.

Physical injuries

In some cases, a person may know instantly that they have sustained an injury. They may experience intense pain, swelling, or inflammation.

In other cases, an injury may take several weeks to become apparent. Repetitive use injuries to joints or muscles develop slowly over time. A person can often treat such injuries by following the RICE procedure:

  • Rest: Resting the affected part of the body to prevent further injury.
  • Ice: Applying a wrapped ice pack to the affected area to minimize swelling and alleviate pain.
  • Compression: Applying a compression bandage to the affected area to reduce swelling and inflammation.
  • Elevation: Elevating the affected part of the body above the level of the heart to reduce blood flow to the area and alleviate swelling.

If a person’s symptoms persist or worsen despite following the RICE procedure, they should see their doctor for a diagnosis and appropriate treatment.

Compulsive exercising

People should consider talking to a doctor or therapist if they feel compelled to work out. According to a 2017 reviewTrusted Source, although compulsive exercising is not a recognized mental health disorder, it is associated with the following:

  • eating disorders
  • perfectionism
  • neuroticism
  • narcissism
  • obsessive-compulsive traits

If a person experiences an uncontrollable need to exercise, they should talk to a doctor or mental health professional for further advice.

Summary

Rest days are an important part of exercise for all levels of fitness. A person should take a rest day every 7–10 days or as needed to help the body and mind recover.

A rest day can be an active day that incorporates gentle exercises such as walking or yoga. Alternatively, a person may opt for a full day of relaxation.

A person should talk to their doctor if they believe they are injured or feel compelled to keep working out without stopping. A doctor will help to diagnose any issues and provide any appropriate treatments.

Reference: {https://www.medicalnewstoday.com/articles/rest-day}

Need a break? We are here for you! With certified therapists and a relaxing environment, Rx Massage customizes each session to target your specific issues. Visit our Facebook page at www.facebook.com/rauschpt or call us at 949.336.1089 to book an appointment.

Did you know massage can massively speed up your healing, from training, injury, or surgery recovery? Massage has an overarching positive effect on so many aspects of your health. We have excellent memberships that make regular expert massages possible. Call us! (949) 276-5401

Knee Hyperextension in Dancers

Posted on by rauschpt

Hi, my name is Kathryn, and I’m the dance specialist at Rausch Physical Therapy. As a past professional dancer and teacher, I have seen many injuries related to misinformation and dangerous habits. It is my goal to help educate the dance community on preventing these injuries in the future. Today I want to talk about knee hyper-extension. I have heard both sides of the argument for and against allowing dancers to stand with knees hyper-extended. One side is dancers should fully extend their knees, and avoiding full available extension is essentially allowing their knees to be bent. While the other side is that over-exaggeration of hyperextension can be dangerous and lead to injury. So let’s clarify that both sides are saying the same thing without realizing it. 

A slight amount of knee hyperextension is reasonable and good, but when excessive can cause an injury. While a hyper-extended knee looks pleasing in arabesque, it can be a central contributing factor to knee or ankle pain and injury. When in a weight-bearing position or movement, there is a tendency towards reliance on knee ligaments, specifically the Posterior Cruciate Ligament (PCL), for support versus quad activation. Over time, with continued inactivation of quads, this may lead to quad weakness and ligament laxity or tears (think of a rubber band that has been stretched too far). Along with these physical changes, a dancer will become more reliant on calf musculature to do the work the quads should be doing. That leads to Achilles tendonitis, knee instability and pain, and general balancing difficulties.

So what about the correction that you shouldn’t be dancing on a bent knee? That is true! But note the following picture, what feels “bent” to someone who is naturally hyper-extended is good alignment!

 

So what do you do if you have naturally hyperextended knees?

Focus on individual alignment and quad activation of dancers. While you don’t want your knee bent, it should not be fully locked out in standing. Think about lifting your knee cap to engage quads. When in 1st position, heels should be together, not apart, to allow for feedback when knees reach neutral.

 

As always, if you do start to experience pain with movement, find a physical therapist to help you! We can get you back to moving pain-free and help avoid future injuries as well.

Wondering how to keep your knees healthy and prepared for your best performance? Experiencing any pain or discomfort while engaging in your workout? We are here to help. Schedule an appointment with a professional physical therapist for a complimentary injury screen to see if you’re a fit for physical therapy. Call us! (949) 276-5401.

If you find yourself in discomfort or think you could benefit from a personalized exercise plan, talk to a Physical Therapist.

Let’s talk! We are here to help. Give us a call for a complimentary assessment. Did you know there’s no prescription needed from a doctor to see us? (949) 276-5401

Back to Normal After a Pandemic

Posted on by rauschpt

Returning to sport can be difficult, especially after taking a year off. There are 3 things to consider in your journey back:

1.Allow yourself extra time to warm up:

      1. Foam roll

        1. Hamstrings, quads, calves, glutes, T/S extension, thread the needle
      2. Stretch

        1. Doorway pec stretch, hamstrings stretch, prone quad stretch, piriformis stretch
        2. Dynamic warm-up; a 3D dynamic warm-up is the best to get all joints in your body moving

2.Scale it back to half of what you were doing:

  1. If you were running 3 miles, then start with 1. If you were used to walking for 30 minutes, then get out there and start with 15 minutes. Don’t go and play a tournament of pickleball. Play a match and take two days off to see how you feel instead.

3.Look out for Signs and Symptoms of an oncoming injury:

  1. Burning, pulling or sharp pains are signs of potential strains if not taken care of
  2. Pain during the activity
  3. Pain that doesn’t go away after the activity stops
  4. Need to ice afterward all the time
  5. Need to reach for the medicine cabinet after the activity

If foam rolling, stretching, and scaling it back still don’t do the trick with returning to your sport or level of activity you want to be at, it is safest to come in for an evaluation. You may need a deep tissue release to get a muscle activated properly or a body alignment check-up to optimize muscle function.

A tissue release may be what you need right now, to prevent that injury and optimize your performance. We are here with certified therapists to help you.  Visit our Facebook page at www.facebook.com/

rauschpt or call us at (949) 276-5401 to book an appointment. Let’s get you on the road to recovery.

If you find yourself in discomfort or think you could benefit from a personalized exercise plan, talk to a Physical Therapist.

Let’s talk! We are here to help. Give us a call for a complimentary assessment. Did you know there’s no prescription needed from a doctor to see us? (949) 276-5401

Injury Prevention in Our Young Athletes

Posted on by rauschpt

One of the biggest questions in sports is always: “how can we prevent injury”? That is becoming especially true as our young athletes are returning to their sports after such an extended period off due to COVID-19 shutdowns. This season of sports has been predicted to have one of the highest injury rates. Unfortunately, there is not one key secret to preventing it. The best possible ways to avoid injury are through the following:

1.Sleep!

  • At least 7-9 hours! Kids are extremely busy with school pressure, sports (sometimes multiple), extracurriculars, and others, especially now that activities are starting up again. We are currently seeing our young athletes cutting back on their sleep to keep up with everything on their plates, which is not allowing for proper recovery of their growing bodies. Tired minds and bodies are not able to react and support themselves through their activities. Approximately 7-9 hours of sleep is crucial for the body to be able to perform optimally.

2.Hydrate!

  • A good starting point is drinking half the body weight in ounces of water, but the amount the body needs depends on each person’s body composition, activity level, and diet. An appropriate gauge on if you are drinking enough water is the color of your urine. Ideally, it should be a light yellow to clear. If urine is a dark yellow color, your body probably needs a higher water amount than you are currently drinking.

3.Proper nutrition

  • A balanced diet will give these young athletes the proper fuel to sustain the demands put on their bodies. It is easy to grab and go fast food and processed food, but a healthy, balanced diet will give your athlete the best chance to perform at their best.

4.Appropriate warm-up, sport-specific

  • A proper warm-up should mimic the activity the athlete is about to perform and contain more dynamic stretching over the commonly passive/static stretching. Passive/static stretching is holding a muscle stretch for a sustained time, usually 30-60 seconds. Dynamic stretching is where joints/muscles move actively through a full range of motion; examples include leg swings, walking leg hugs, arm circles, lunges with a twist, high kicks.

5.Not over-training

  • With sports being on hold for so long due to COVID-19, our young athletes are now dealing with multiple sports at once, various practices a day, and returning to the level of play they were at before the shutdown (sometimes higher than prior levels in an attempt to make up for lost time). That is leading to significant fatigue and injuries.

Also, remember that physical therapy can also be a preventative approach! A licensed physical therapist can evaluate and assess your young athlete for any mobility restrictions or muscular imbalances and recommend a proper program!

Time to get back to exercising! Rausch PT will set your kid up for success with a personalized program to boost their performance and prevent injuries for years to come. Keep them prepared, safe, and pain-free! For more info on how to keep them safe in the field, contact us today at (949) 276-5401. 

Rausch Physical Therapy remains your caring team and can accommodate you with a specific, personalized plan. Visit our Facebook page at https://www.facebook.com/rauschpt or call us at (949) 276-5401 to learn how we can help you.

RauschPT-logo

Let’s talk! We are here to help. Give us a call for a complimentary consultation. We would love to meet you.

Did you know there’s no prescription needed from a doctor to see us – but we will communicate your progress and treatment to your doctor if you’d like us too!
(949) 276-5401

Disclaimer — All the information that you find on our blogs and social media pages is for informational purposes only and is not intended to be used as your personal professional diagnosis, or treatment. Come and see us for your excellent, personalized care! https://rauschpt.net/

Injury Prevention For Gymnasts

Posted on by rauschpt

There have been various practices, games, and competitions canceled or postponed due to the pandemic. Now, it has been delightful to see indoor and outdoor activities resume again. With sporting events starting up after a long hiatus, athletes can return more of a regular practice schedule in anticipation of games and competitions. However, with modified practices and the beginning of the season for many different sports, injuries are starting to occur. Jumping back into the full swing of things can be hard on the body, especially if athletes are not used to the regular grind after taking a long break. Since I have a passion for gymnastics, I want to talk about injury prevention for gymnasts and some ideas to avoid injury after taking some time off.

There is a high rate of injury in artistic gymnastics. This is partly due to the training time per week and the skills gymnasts perform, particularly the more advanced skills and the high impact nature of the sport. Gymnastics is very demanding on the body, and knowing some tips and tricks for injury prevention is extremely important. Many of the injuries can occur due to overuse. Being proactive about applying prevention into training regimes is crucial.

Correcting potential problems early on is critical, especially during puberty. Between the ages of 11 and 14, increased rates of growth occur. That can lead to open growth plates, which can be problematic because of the body’s reduced ability to accept high loads and stress to the areas. Understanding when taking a break or taking a step back if the pain starts to occur in that age range can prevent injury down the road. Improving proprioception is another crucial aspect of preventing injuries. Proprioception is the body’s ability to know where it is in space. In gymnastics, many skills involve a blind landing or the ability to understand where you are during a flipping. Practicing those skills into a pit or practicing parts of a skill multiple times can improve that muscle memory. Baseline cardio level, especially after a long break, is also necessary to support the routine and its demands. If you are not able to perform a routine or several skills in a row without the cardio to back you up, you are more likely to see an injury. Recovery is also an essential element. Taking care of your body outside the gym as sleeping enough, staying hydrated, and fueling your body with proper and sufficient nutrition will help prevent injury. 

Don’t be afraid of going back to the basics to work on specific techniques. That can be a critical element if a lot of time has passed since being in the gym. There is nothing wrong with returning to the basics and mastering more technical aspects of a skill. It will help in the long run and prevent potential injury down the road when you are putting skills together in a routine in preparation for the season. Also, speaking up about an injury or constant pain is crucial. Taking it easy for a few weeks, if necessary, will be beneficial in the long run.

With gyms having modified hours or being closed due to COVID, take time to get back into the full swing of things again and prepare well for practices and routines. Pay attention to your body and slow down if you start feeling pain. Taking the time now to prevent further injury will lead to a more successful season.

If you want a personalized exercise plan to help you prevent injuries and organize your way back to exercising safely, talk to a physical therapist. Give us a call for a complimentary consultation. We would love to meet you. Did you know there’s no prescription from a doctor needed to see us? Call us! (949) 276-5401.

Rausch Physical Therapy remains your caring team and can accommodate you with a specific, personalized plan. Visit our Facebook page at https://www.facebook.com/rauschpt or call us at (949) 276-5401 to learn how we can help you. Don’t forget: there’s no prescription needed to see a PT in California.

RauschPT-logo

Let’s talk! We are here to help. Give us a call for a complimentary consultation. We would love to meet you.

Did you know there’s no prescription needed from a doctor to see us – but we will communicate your progress and treatment to your doctor if you’d like us too! (949) 276-5401

Disclaimer — All the information that you find on our blogs and social media pages is for informational purposes only and is not intended to be used as your personal professional diagnosis, or treatment. Come and see us for your excellent, personalized care! https://rauschpt.net/

Why Pain-Free Isn’t The Goal

Posted on by rauschpt

Many people get caught up in their pain. How much pain they have. How often they have pain. BUT I’d like to say that Pain isn’t what matters… at least to us as your Physical Therapist, for your long-term goal.  As I evaluate and treat new patients, I am constantly looking at your whole body function, how you are moving, how you walk, how you can squat, what do your SL balance and squat look like. Does your arch collapse too much make your knee collapse in, are your glutes weak, do you have a hip drop, do your muscle compensate for weaknesses, do you have a leg length discrepancy, how is your foot affecting your knee which affects your hip and back? I look at the pain as a problem somewhere up or down the chain; looking at the body as a whole chain instead of an individual joint.

Too many people are pain-centered. If my pain is gone, then I must be fixed right? Wrong. Pain is your body telling you that something is not right, but even after there is no pain anymore, the body can break down to the weakest areas and start having pain again. People often come to PT with the goal of surfing or being able to run, but too often they are satisfied at that 6th-8th visit mark when they are feeling better, but far too often it hasn’t “fixed” why they needed the PT, to begin with. At Rausch, we want to get you better, doing the things you LOVE, and with that comes strength, functionality for long-term benefits. As much as we love seeing you, we love seeing you more if it is for a new issue/injury, not the same one that has crept back. So please please please, book out your full prescribed treatments so we can take a look at the body as a whole for your long term benefits.  Also, if we progress your exercises to make it harder for you and more functional, it is only because we love and care about you. We want you to be pain-free YES, but more importantly for the long run, we want you to be strong functionally.

Dr. Ruth Meltzer PT, DPT, OCS

Let’s talk! We are here to help. Give us a call for a complimentary consultation. We would love to meet you.

Did you know there’s no prescription needed from a doctor to see us – but we will communicate your progress and treatment to your doctor if you’d like us to!
(949) 276-5401

RauschPT

 

 

Patient Spotlight – Chris Shilling

Posted on by rauschpt

After twenty years of multiple doctor visits and the same diagnosis of Prostatitis time after time, Chris still was not finding the relief that he needed to live a better life while dealing with this diagnosis. In 2019, Chris met with his urologist who recommended Pelvic Floor PT, and that is when he first met Dr. Yvonne of South Orange County Physical Therapy. Finally, Chris was under the care of a doctor who understood his issues and could give him the tools to fix them. Not only did these tools help Chris physically but they made an even greater personal impact now that he finally knew that he did not have to live this way any longer.

Chris endured many years of physical work as an infantryman in the Marine Corps, which led to many other injuries and surgeries — from his knees to his shoulders. Yvonne realized that these other injuries needed some extra attention, so she referred him over to massage therapist Melissa at Rx Massage. Due to his many years of military service, Chris knew that anything worthwhile takes time and effort, so he kept coming to his massage treatments even though they hurt in the beginning.

From learning how to sit properly to standing on his feet correctly, Chris now has the tools to avoid injuries and remain active. After years of doctor visits, all treating the wrong cause, Dr. Yvonne diagnosed Chris correctly right off the bat. Once she began treating the cause and not the symptom, Chris started healing immediately. And along with feeling great because of his physical changes, Chris also has found mental relief knowing that he is in the great care of Dr. Yvonne and all of our pelvic floor PT specialists at SOCPT!

Melissa-Bruketta-Massage-Therapist

Melissa Bruketta

Let’s talk! We are here to help. Give us a call for a complimentary consultation. We would love to meet you.

Did you know there’s no prescription needed from a doctor to see us – but we will communicate your progress and treatment to your doctor if you’d like us too!
(949) 276-5401

Disclaimer — All the information that you find on our blogs and social media pages are for informational purposes only and is not intended to be used as your personal professional diagnosis, or treatment. Come and see us for your excellent, personalized care! https://rauschpt.net/

Patient Spotlight – George Alvarez

Posted on by rauschpt

George tested positive for COVID-19 in early November 2020 and was hospitalized for 36 days, on a ventilator for five of those days. He received physical therapy while in the hospital, which prepared him for his outpatient rehab. Three weeks after his release from the hospital in early January 2021, George began his physical therapy with Dr. Rebecca Gasca at our Laguna Niguel Rausch Physical Therapy location.

George had heard about Rausch Physical Therapy through a friend, and when he came in for his initial evaluation, he was extremely impressed with the outstanding, laser-focused evaluation that he received from Rebecca. She diagnosed that his back muscles were very tight due to COVID and that his balance needed improvement, as well as his weak core and weak leg muscles.

After recovering from COVID and his hospital stay, George had a ways to go in order to get back to the bike rides that he enjoyed so much. He spent his time with Rebecca working on balance, endurance, flexibility, and core strength. After all of his dedication and hard work, George now feels more energetic and flexible. Just last week, he was able to get back on his bike for his first ride since his recovery! George can not express enough how much his time working with Rebecca helped him get back to his peak physical strength and activity after COVID.

Rebecca

Dr. Rebecca Gasca

Let’s talk! We are here to help. Give us a call for a complimentary consultation. We would love to meet you.

Did you know there’s no prescription needed from a doctor to see us – but we will communicate your progress and treatment to your doctor if you’d like us too!
(949) 276-5401

RauschPT

Disclaimer — All the information that you find on our blogs and social media pages are for informational purposes only and are not intended to be used as your personal professional diagnosis, or treatment. Come and see us for your excellent, personalized care! https://rauschpt.net/

Should I keep running or stop?

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How often have you heard a runner say my hip, ankle, knee hurt so I took some time off and it got better but then I started running again and it came back.

Running injuries are very different from the common injuries you hear about from football, basketball, or soccer. Rarely do they occur because of traumatic injury or a specific moment, most commonly it is an overuse injury caused by “training load error.” Basically what happened is the tissues you are stressing during running were overloaded for some reason be it mechanics, training stress, or tissue resiliency. The most important aspect to always look at is have you changed something about your running recently: mileage, intensity, frequency, or terrain? These factors change the accumulation of stress on your body and tissues, if you are not properly prepared for that then injuries will develop.

Pain is difficult to judge with running as there is always a level of discomfort/pain associated with running. So how can you tell if you can keep running, stop running, or as is most often the case alter how much or often you are running. The danger with stopping to run completely is you may not be helping the problem but actually making it worse. If you stop you will decondition the tissue you’ve injured and it will stop hurting but run the risk of restarting the same injury. This can lead to a bad cycle of run-injury-rest-run-reinjury etc. The best option is to alter what you’re doing and work on the tissues in order to strengthen them so that when you resume running at your goal mileage/intensity etc you will be able to handle the load.

The best way to judge what you need to change is to ask yourself a few questions about your
injury/pain.

1. Does it hurt all the time?

If it hurts all the time you probably should stop running and get it checked out by your PT.

2. How long does it take for the pain to start?

If it kicks on at X miles or after X minutes then just run less than that for a few weeks and gradually start lengthening it back out

3. Does your pain get worse if you keep running?

If your pain keeps getting worse the further you run then you probably should back off.  Keep an eye on whats happening but take it easy and probably get it checked out by your PT.

4. Are certain workouts better or worse?

Speedwork or hills is the only thing that irritates your injury? Avoid that specific type of running for a few weeks and then slowly try to ramp back into it.

5. Does your pain return to normal after?

If you stop running and everything feels fine again, give it a few days or a week. If it’s not improving then go see your PT.

Overall stopping to run is not always the best option, there are plenty of ways that you can modify what you’re doing in order to keep forward on your goals or keep active.

Rausch Physical Therapy remains your caring team and can accommodate you with a specific, personalized plan. Visit our Facebook page at https://www.facebook.com/rauschpt or call us at (949) 276-5401 to learn how we can help you. Don’t forget: there’s no prescription needed to see a PT in California.

Dr. Max Biessmann PT, DPT

Let’s talk! We are here to help. Give us a call for a complimentary consultation. We would love to meet you.

Did you know there’s no prescription needed from a doctor to see us – but we will communicate your progress and treatment to your doctor if you’d like us too!
(949) 276-5401

RauschPT

 

 

7 Surprising Benefits of Massage

Posted on by rauschpt

Can you believe it has almost been a year since physical distancing became a thing? Even people who aren’t touchy-feely are starting to feel the effects of prolonged touch deprivation. Massage can help alleviate those feelings safely and hygienically. And if you needed any more reason to visit a massage therapist, here are seven other benefits.

Many people associate massage with relaxation but there are actually plenty of surprising health benefits. Massage is a common therapy recommended by health professionals to complement other treatments. It’s beneficial for both your mental and physical health and is great for recovery from injuries and even reduces the appearance of scars. There are several reasons why you should finally book that visit to the spa. Here are seven surprising benefits of massage.

Massage aids digestion

Massage facilitates healthy blood flow and this means that it aids digestion. This is because oxygenated blood reaches your digestive system and helps speed up the process. It’s also great for reducing tension in your body. Often a massage therapist will focus on stubborn areas of your body and this includes your waist. Improved digestion can even help with weight loss, relieves constipation, and leaves the patient feeling much comfortable overall.

Massage helps with rehabilitation

Massage is often prescribed to complement other treatments such as physiotherapy by a spine surgeon. It helps with overall rehabilitation after an injury and is also beneficial to those with back or muscle problems due to sport or an accident. Massage brings the patient back to a speedy recovery and also relieves some of the stress caused by the injury. It helps loosen sore muscles and reduce swelling and pain.

Massage is great for your skin.

There are many reasons why massage is great for your skin and several benefits of facial massage, for example. It improves blood flow to the face which can relieve tension and result in facial rejuvenation. It’s even used to reduce the signs of aging such as wrinkles. If you want fresh, glowing, and younger-looking skin, you might want to consider booking an appointment with a massage therapist.

Massage relieves sinus pressure

Another benefit of facial massage in a particular is that it relieves sinus pressure. You can even do a sinus massage to yourself at home and this helps reduce the build-up of nasal congestion and relieves pain. Often people with conditions such as sinusitis or tension headaches are recommended massage as a treatment. Massage works by relieving tension from the affected area, so this is why it’s an effective treatment for headaches and sinus infections.

Massage reduces the appearance of scars

Massage also reduces the appearance of scars over time. There are several benefits of scar massage. It not only increases the blood flow to the area but also flattens out bumps and loosens the surrounding tissue. Many people have also found that it helps with the associated symptoms such as itching and soreness. There are, therefore, many ways in which massage can help with rehabilitation and improve the patient’s quality of life.

Massage boosts mental wellbeing

There are plenty of mental health benefits associated with massage. It helps reduce stress and anxiety due to its relaxing effects. It also helps you sleep and maintain a healthier sleeping routine. Massage has been linked to being an effective treatment for depression because it encourages the release of endorphins, serotonin, and dopamine. These positive hormones increase wellbeing and happiness and help to reduce anxiety. Massage also works well in combination with meditation and other mindfulness techniques which are used to improve mental wellbeing. It’s the perfect present for someone in need of a little stress relief or a way to focus on your own self-care.

Massage improves blood and lymph flow

It’s proven that massage improves circulation which is why it has so many health benefits. By stimulating a healthy blood flow, massage allows your whole body to receive a fresh supply of oxygen which is great for your vitals. It also soothes your muscles and improves skin blood flow. Increased blood flow also helps to reduce swelling and pain. Massage increases your lymph flow as well and helps you maintain a healthy lymphatic system. In fact, lymphatic drainage is a specific type of massage therapy to encourage the movement of lymph fluids. These fluids remove waste and toxins from your body.

Massage has many benefits for both your physical and mental wellbeing. It’s not only a relaxing stress-relieving experience, but it also helps your body with its overall functioning. Massage should be carried out by a specialist, but there are some techniques you can try at home. There are several different types of massage and these are often complemented by other therapies. Always speak to your doctor about any new treatments and they will be able to recommend the best one for you.

Reference: {https://www.shinyshiny.tv/2020/12/7-surprising-benefits-of-massage.html}

A therapeutic massage may be what you need right now, without even knowing it. We’re here with certified therapists to help you. Visit our Facebook page at www.facebook.com/rauschpt or call us at 949.336.1089 to book an appointment.

Let’s talk! We are here to help. Give us a call for a complimentary consultation. We would love to meet you.

Did you know massage can massively speed up your healing, from training, injury, or surgery recovery? Massage has an overarching positive effect on so many aspects of your health. We have excellent memberships that make regular expert massages possible. Call us! (949) 276-5401

 

Exercise and Insomnia

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Can’t sleep? Are you having trouble getting to sleep or staying asleep? Many people have had their sleep patterns disrupted — along with many other routines — since the pandemic. Here is a helpful article that correlates exercise with helping you get some good nights’ sleep once again.

Regular exercise can help most people achieve better quality sleep, but what if you’re experiencing more serious sleep problems? Up to 15 percent of adults suffer from chronic insomnia, which is defined by difficulties falling or staying asleep, waking up too early, or experiencing restless sleep multiple times a week.

How Does Exercise Help Treat Insomnia?

Studies have shown that in as little as four weeks, individuals with chronic insomnia who begin regular exercise can fall asleep up to 13 minutes faster and stay asleep 18 minutes longer. In fact, study authors found that exercise was just as effective as hypnotic drugs in relieving insomnia. Researchers have a few theories why this might be the case.

Exercise causes changes in your core body temperature. During exercise, your body increases its temperature, and afterward your body’s temperature drops. That drop in temperature mimics a similar temperature change that happens before you fall asleep when your body cools down in the evening in preparation for rest. The similarity between these changes may signal to your brain that it’s time to sleep.

 

Exercise relieves symptoms of anxiety and depression. Insomnia often goes hand-in-hand with anxiety and depression. These symptoms — including anxious thoughts, worry, and stress — can interfere with one’s ability to fall asleep. Exercise can mitigate these symptoms through the release of endorphins, positively improving sleep quality.

Exercise may realign your internal body clock. Some people experience insomnia due to a misaligned internal body clock. A disruption of one’s circadian rhythms can cause them to naturally feel tired later at night than “normal.” Depending on the time of day they exercise, it can help reset their body clock and help them fall asleep earlier. Further, some forms of exercise, like running, boost serotonin (a hormone involved in the sleep-wake cycle), which may improve the brain’s ability to metabolize serotonin and regulate sleep.

While researchers are still working to understand exactly how physical activity affects sleep, they’ve found that moderate aerobic exercise is the most effective at relieving insomnia. Specifically, moderate aerobic exercise increases the amount of time you spend in a deep sleep. Deep sleep is the stage where your body restores and replenishes itself, healing your muscles and tissues to prepare for more exercise.

Can a Lack of Exercise Induce Insomnia?

Multiple studies have found that regular exercise correlates with better sleep. Across age groups, individuals who have a regular exercise routine are less likely to have insomnia and sleep issues. Further, those who are more physically active tend to be less likely to develop insomnia later in life, indicating that exercise also acts as a protective function against insomnia.

Conversely, a lack of exercise is associated with insomnia. Along with factors like poor health, stress, old age, and unemployment, lack of regular exercise is a predictor of insomnia. Problematically, when people are suffering from insomnia, it can be harder to be physically active due to higher levels of daytime fatigue and sleepiness.

Can Exercise Cause Insomnia?

In general, the answer is no. However, some people experience exercise-induced insomnia if they exercise too close to bedtime, while others have no trouble falling asleep right afterward.

For some people, exercising too late in the day can keep them up at night. In addition to elevating your mood, the endorphin release associated with exercise can energize your brain, leading some people to feel more alert. For this reason, experts recommend avoiding exercise at least 2 hours before bed so those effects can wear off.

However, the drop in body temperature that occurs after exercising can begin 30 to 90 minutes later, which may help with falling asleep.

 

To figure out the right time for you to exercise, consider keeping a sleep diary. Record when you exercise, what type of exercise you did and for how long, when you went to bed, and how long it took you to fall asleep. Just make sure you don’t make any other changes (like eating heavy meals or drinking coffee or alcohol) that otherwise might affect your sleep and interfere with your results.

What Types of Exercises Are Best for Insomnia?

While the options for exercise routines and movements are numerous, note that only moderate-intensity aerobic exercise, like walking, has been shown to relieve insomnia. Vigorous aerobic exercise, like running or resistance weight lifting, has not been shown to improve sleep.

Just a single 30-minute exercise session can reduce the time it takes you to fall asleep, and help you sleep longer overall. But these effects are stronger when you undertake a regular exercise program. Studies have shown that long-term exercise (ranging from periods of four to 24 weeks) enables individuals with insomnia to fall asleep faster, sleep longer, and enjoy better sleep quality than they did before exercising.

Moderate aerobic exercise can help relieve other symptoms associated with insomnia, too. For individuals with comorbid insomnia and anxiety, it can significantly lower pre-sleep anxiety, reducing the anxious thoughts that make it tough to fall asleep.

After a period of four to six months, a regular moderate aerobic exercise routine can also reduce depression symptoms and reduce the time it takes to fall asleep. Overall sleep quality improves, and you’re more likely to feel well-rested upon waking up. Best of all, the participants in these studies enjoyed the same results regardless of whether they exercised in the morning or late afternoon.

Exercise can be a powerful tool in relieving insomnia. If you are having trouble sleeping, consult your doctor about an appropriate exercise regimen to help you enjoy better sleep and wellbeing.

Reference: {https://www.sleepfoundation.org/insomnia/exercise-and-insomnia}

Did you know you can be evaluated by a Rausch physical therapist who can help streamline the right routine for you to prevent injury and sleep better sooner? Did you know there is no prescription needed from a doctor to see us? Give us a call at 949-276-5401 or find us on Facebook at https://www.facebook.com/rauschpt/. Don’t forget: there’s no prescription needed to see a PT in California.

If you find yourself in discomfort or think you could benefit from a personalized exercise plan, talk to a Physical Therapist.

Let’s talk! We are here to help. Give us a call for a complimentary assessment.

Did you know there’s no prescription needed from a doctor to see us? (949) 276-5401

 

 

 

Physical Therapy for the Elderly

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Many people misconstrue physical therapy as beneficial only for folks recovering from injury or illness, athletes, or a specific demographic. The truth is that physical therapy can benefit anyone of any age or fitness level. Here is an insightful look into how it can foster maximum function in the elderly.

Physical therapy has an important role in health care delivery and is connected with maximizing function, preventing decline, decreasing pain, and treating physical illnesses. For elderly individuals, who often have decreased physical reserve, any medical illness can lead to decline. Inactivity and bedrest, a common consequence of illness, contributes to and intensifies muscle weakness, causing deterioration in walking and loss of function. Illnesses, such as Parkinson’s disease, fracture, or stroke, can affect walking and balance directly. Chronic diseases, such as arthritis, may cause pain or restriction of movement. Exercise, activity, and other physical therapy interventions can therefore have a profound effect on overall health, restoring an individual’s ability to perform the daily activities required to live independently in the community.

Assessment

Evaluation begins with a patient interview to determine the individual’s perception of the problems and their goals for treatment and then proceeds to a physical exam. Typically, a physical therapist will assess a wide array of abilities, including strength, balance, transfers (rise from a chair), and walk.

Assessment of muscle strength, through manual muscle testing, can determine whether the strength of a particular muscle, graded from five (normal) down to zero (completely dysfunctional). Muscle weakness is commonly associated with problems walking and climbing stairs, as well as falls. Appreciating the relationship between strength and function can clarify the expected degree of difficulty an individual will have with daily tasks. Other areas evaluated include sensation, range of movement, coordination, and muscle tone (i.e., a measure of the ability to relax when an extremity is passively moved).

Pain is another common problem that limits abilities. If pain is present, it is important to determine the duration of pain, describe what exacerbates and relieves the pain, get an indication of severity, and formulate a comprehensive treatment plan for pain control.

The impaired balance will affect the ability to walk safely and can contribute to falling. By observing an individual in the sitting or standing position, static balance can be determined. Dynamic balance, or balance during movement, can be assessed by watching an individual’s ability to react to perturbation and displacement.

Physical therapists will judge walking safety, evaluate gait patterns and posture, and appraise a person’s ability to transfer safely from a bed or chair to a standing position. Transfer and gait can be described by the amount of assistance that is needed to safely accomplish these tasks and can be grossly classified as independent needing assistance (of one or more people), or unable. A specific gait pattern may point to a medical diagnosis, such as Parkinson’s disease, stroke, or uncontrolled pain.

Sometimes home safety assessments can delineate problems in the environment that predispose the patient to fall. Common problems include scattering rugs, poorly lit areas, low chairs, and clutter.

Assessment tools are frequently used to standardize evaluation and measure treatment outcomes. These tools allow the physical therapist to record and communicate information in a consistent fashion. For example, both the Berg Balance Scale (scored from 0–56 with 56 being the optimal score) and Functional Reach Test (ability to reach forward, calculated in inches) measure balance. Mobility scales include the Elderly Mobility Scale (scores a person’s ability to transfer, stand, reach, and walk) Timed Up and Go (amount of time required for a person to rise from a chair, walk 3 meters, turn and return to a seated position in the chair), and a 6-Minute Walk Test (a measure of the distance a person can walk in this time). There are many activities of daily living scales (Barthel Index and Lawton Brody) that can be used to document a person’s abilities to carry out basic tasks (i.e., dressing, bathing, walking, hygiene).

Functional ability is important as it affects the quality of life, emotional status, and ability to remain independent.

Treatment

Treatment must be tailored to the physical and functional problems identified during the assessment. Muscle weakness and lack of strength can be treated with resistance exercise. An exercise technique known as high-intensity resistance training (HIRT) can be used in different clinical settings, from nursing homes to community programs. Research shows that high-intensity resistance training is safe, well-tolerated, and can increase muscle strength by as much as 113 percent. Even people who are very weak are able to tolerate and benefit from this form of exercise.

Pain control is essential to achieve optimal function and quality of life. Mechanical aspects of pain can be helped with sketching, the use of an aid or orthotic, or activity modification to achieve joint protection. Exercise can remediate pain, as is the case in osteoarthritis. Pain associated with inflammation or swelling can be treated with the use of modalities such as ice, heat, transcutaneous electrical stimulation (TENS), ultrasound, or acupuncture. Medications can be used adjunctively when necessary.

Gait and balance training is an integral part of treatment. Gait training is aimed at improving postural alignment, gait pattern, speed, safety, and endurance. A walking aid, such as a cane or walker, an orthotic, or appropriate footwear may be recommended. To help with stability, balance responses are practiced to promote appropriate reactions. Weight-shifting exercises and functional activities, such as reaching, can be helpful.

Aerobic conditioning can improve cardiovascular function and endurance and is an especially important component of a cardiac rehabilitation program.

These interventions often improve an individual’s physical condition and restore function. Sometimes, physical problems cannot be entirely alleviated, but usually, therapy can help an individual adapt to disabilities, allowing for increased independence and improved safety.

Interdisciplinary approach

The physical therapist typically works closely with other health care professionals, such as nurses, physicians, social workers, and occupational therapists, in order to refine both diagnosis and treatment. This interdisciplinary approach allows for the integration of all domains of health to more fully address the needs of the elderly.

Conclusion

For the elderly population, illness can quickly affect physical stability and cause deterioration in walking. Alternatively, a decline in physical function can cause deterioration in health and quality of life. Therefore, physical therapy interventions are an essential aspect of health care delivery. Exercise and other therapeutic treatments provide options to address inactivity, muscle weakness, and specific physical and medical problems. Using these techniques, the physical therapist is able to improve function, optimize safety, and ameliorate painful or dysfunctional conditions.

Reference: {https://www.encyclopedia.com/education/encyclopedias-almanacs-transcripts-and-maps/physical-therapy-elderly}

Rausch Physical Therapy remains your caring team and can accommodate you with a specific, personalized plan. Visit our Facebook page at https://www.facebook.com/rauschpt or call us at (949) 276-5401 to learn how we can help you. Don’t forget: there’s no prescription needed to see a PT in California.

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