Have you ever wondered how a seemingly minor injury can have a lasting impact on your life? Whiplash, which often results from car accidents and sports injuries, is one such condition that can go on to cause chronic pain and balance problems. In fact, studies indicate that approximately 50% of those who get whiplash will continue to experience symptoms even 6 months after the initial injury. But it doesn't have to be like this for everyone, and help is on the way.

Enter physical therapy, a proven pathway to reclaiming your strength and boosting your overall quality of life. Physical therapy is extremely effective for relieving pain, and it also empowers patients to take charge of their rehabilitation. Through specific exercise programs, physical therapists can help improve postural stability, enhance body mechanics, and, most importantly, reduce the debilitating symptoms that often develop after whiplash.

To give you a better idea of how this works, we're going to explore a recently published study that investigated how posture is affected by whiplash–associated disorders (WADs) and why physical therapy is strongly recommended to address these issues.

Taking a closer look at whiplash–associated disorders

Whiplash results from a sudden jerking motion of the head that strains the muscles and ligaments of the neck. Symptoms can range from neck pain and stiffness to headaches, dizziness, and difficulty concentrating. Unfortunately, these symptoms can linger for months or even years, severely affecting daily life.

Statistics reveal that nearly 1.5 million people experience whiplash injuries each year in the U.S., and a significant portion of these individuals develop chronic WADs. The term “chronic” is applied when patients experience symptoms that persist for more than 3 months, at which point recovery typically becomes more difficult. Many patients with chronic WADs report challenges in work performance, social interactions, and physical activities due to their symptoms. Recovery experiences can also vary significantly, as some patients improve more quickly than others. This highlights the need for personalizing treatment plans for each patient based on their needs, abilities, and goals.

Neck–specific exercises help patients overcome postural issues

Another bodily function that can be impacted by chronic WADs is postural sway, a term that describes natural, constant movements that the body makes to its center of mass while standing to keep its balance. Issues with postural sway often make daily functioning difficult for patients, but there is a surprising lack of research on effective interventions for this specific WAD symptom.

Therefore, researchers conducted a study to explore the impact of neck–specific exercises on patients with impaired postural sway. The study was conducted over 3 months and involved 30 patients with chronic WADs matched to 30 healthy individuals who served as controls. Patients with WADs underwent a comprehensive treatment program consisting of various exercises targeting the neck intended to alleviate pain and disability, and ultimately improve balance and postural sway. Controls did not undergo any exercise intervention, and all participants were assessed after 3 months with an iPhone application that measured their balance under various conditions, which is critical for assessing postural stability. Here's what the results showed:

• Worse postural sway at baseline: participants with WADs showed significantly worse postural sway compared to healthy individuals (controls), particularly when standing with their eyes closed
• Post–intervention improvements: after 3 months of neck–specific exercises, the WAD group demonstrated marked improvements in stability
• Enhanced quality of life: beyond physical improvements, participants in the WAD group reported better overall wellness and reduced feelings of unsteadiness
• Correlation with symptoms: results also revealed a low to moderate correlation between postural sway and self–reported dizziness and balance issues, suggesting that as balance improves, other symptoms may also lessen

These findings underscore the effectiveness of neck–specific exercises in addressing the balance issues commonly faced by those with chronic WADs. By focusing on the stabilizing neck muscles and enhancing proprioception–the body's ability to sense its position–the study advocates for a comprehensive approach to rehabilitation.

Start your recovery from WADs today

The evidence is clear: targeted neck–specific exercises can help patients with WADs by improving their balance, alleviating symptoms, and allowing them to return their daily activities. If you or someone you know is dealing with the lingering effects of whiplash, we are here to help. Our team of dedicated physical therapists specializes in creating personalized exercise programs tailored to your specific needs. Don't let neck pain hold you back any longer!

Contact our clinic today to discuss how we can assist you on your journey to recovery. And for those interested in diving deeper into the research, you can access the detailed study here.

Have you finished chemotherapy, only to find yourself facing new problems from your treatments? Many cancer survivors develop nerve damage in their hands and feet, which is called chemotherapy–induced peripheral neuropathy, or CIPN.

This happens because some chemotherapy drugs can harm the nerves that connect your brain to the rest of your body. These damaged nerves cause uncomfortable symptoms that can make daily life difficult.

Research shows that more than half of all cancer patients develop severe peripheral neuropathy as a result of their chemotherapy treatment. This can lead to a significant decrease in quality of life, make it hard to perform everyday activities, and even cause patients to stop their cancer treatment. While there's no cure for CIPN, research is consistently showing that exercise therapy is a promising approach to help manage its symptoms.

What CIPN feels like

CIPN can lead to a range of uncomfortable symptoms, including:

• Numbness or tingling: your fingers or toes might feel “asleep” or have a pins–and–needles sensation
• Pain: some people feel burning, stabbing, or shooting pain
• Balance problems: it might be harder to walk steadily or climb stairs
• Weakness: simple tasks like opening jars or holding a pen might become challenging
• Sensitivity: hot and cold temperatures might feel more extreme

These symptoms don't just cause physical discomfort. They can also lead to feelings of frustration, anxiety, or depression. Some patients even stop their cancer treatment early because CIPN is so difficult to manage.

While there's no magic bullet that completely eliminates CIPN, exercise therapy has been shown to be effective in managing symptoms and improving patients' lives. Exercise can work in a few ways, such as helping nerves grow and survive, reducing inflammation, and improving blood flow and metabolic activity of the nerves.

Comprehensive review of research shows that exercise definitely helps

Based on this knowledge, a recent study was conducted to take a closer look at the research on exercise and CIPN to see just how effective it is. Researchers performed a meta–analysis, which is a type of study that combines the results of many individual studies to get a bigger picture of the supporting evidence. In this case, they looked at 15 high–quality studies called randomized controlled trials that examined the effects of exercise therapy on CIPN. These trials included a total of 1,124 patients and evaluated various types of exercise, including stretching, strength training, aerobic exercise, yoga, balance exercises, and sensory exercises.

The researchers analyzed the data from these studies to see how exercise affected CIPN symptoms, quality of life, pain, and balance. Here's what they found:

• Reduced symptoms: exercise therapy significantly reduced the overall severity of CIPN symptoms, including numbness and tingling
• Improved quality of life: exercise led to improvements in patients' overall quality of life, as well as their physical and functional abilities
• Pain relief: exercise helped to reduce pain associated with CIPN
• Better balance: exercise improved balance in patients with CIPN

These findings strongly suggest that exercise is a safe and effective way to manage CIPN symptoms and improve the wellbeing of those affected by this condition.

How physical therapy can translate these findings into practice

Physical therapists are experts in designing exercise programs tailored to individual needs. We can assess your specific symptoms, limitations, and overall health to create a safe and effective plan to help you manage your CIPN. Here's how we can help:

• Personalized exercise plans: physical therapists always develop treatment programs that are right for each patient; therefore, when designing your personalized plan, we'll take into consideration the type and severity of your CIPN, your fitness level, and any other health conditions you may have
• Safe and effective exercises: we'll guide you through exercises that are proven to be beneficial for CIPN, ensuring you perform them with proper form to maximize benefits and minimize risk
• Symptom management: we can teach you strategies to manage your symptoms during exercise, such as pacing yourself and modifying activities as needed
• Progressive approach: We'll gradually increase the intensity and duration of your exercises as you get stronger and your symptoms improve

Give us a call today

Don't let CIPN control your life. Exercise, with the guidance of a physical therapist, can be a powerful tool to help you regain function, reduce pain, and improve your overall quality of life. Contact our clinic today to learn more about how we can help you manage your CIPN and get back to doing the things you love.

If you're interested in learning more about the featured study, click here to read the full text.

Elbow pain can be a persistent and frustrating issue, often sneaking into one's daily routines with subtle discomfort that gradually worsens. For many, especially those suffering from lateral elbow tendinopathy–commonly known as tennis elbow–simple tasks like turning a doorknob or trying to open a jar end up becoming painful challenges. Tennis elbow affects a significant portion of the population, with estimates suggesting that 1–3% of people experience its bothersome symptoms at some point in their lives.

Understanding the complexity of elbow pain requires not only recognizing its symptoms, but also exploring the underlying causes and the latest advancements in treatment. Recent research shows that a multifaceted approach–combining manual therapy techniques like mobilization with targeted exercises–can offer superior outcomes compared to traditional methods. Following a comprehensive strategy can alleviate pain and also restore functional movement, thereby empowering patients to regain confidence and independence in their daily activities.

This article delves into the intricacies of tennis elbow, examining how innovative physical therapy interventions can significantly improve patients' recovery journeys. By exploring the science behind these techniques and their practical applications, we aim to provide a clearer understanding of how to effectively unlock relief for pain caused by tennis elbow.

Taking a closer look at tennis elbow

Tennis elbow manifests as pain and tenderness on the outer part of the elbow, precisely where the muscles responsible for extending your wrist and fingers attach to the upper arm. Overuse and repetitive strain–which are common in sports, certain occupations, and daily activities–lead to tiny tears in the tendons, causing inflammation and discomfort. Symptoms of tennis elbow often include:

• Persistent pain on the outer elbow that is worsened by wrist movements
• Weak grip strength, which makes it difficult to hold objects
• Discomfort during lifting, twisting, or gripping activities
• Morning stiffness or stiffness after periods of inactivity

As the condition progresses, it can become chronic, making management more challenging without intervention. Early diagnosis and treatment are therefore crucial to prevent long–term disability and to facilitate a quicker return to normal function.

Study shows that combining interventions leads to the best outcomes

With this in mind, researchers conducted a study to explore the synergy between Mulligan mobilization and eccentric exercise, two interventions that physical therapists frequently use when treating tennis elbow. Mulligan mobilization is a hands–on technique that involves gentle, sustained movements applied to the elbow while the patient actively moves their arm, which are intended to restore proper joint mechanics and reduce pain. Eccentric exercises for tennis elbow involve slowly lowering one's hand towards the palm after lifting it up, which promotes tendon healing and increases strength.

This study included 30 patients with tennis elbow who underwent either eccentric exercises alone (EE group) or Mulligan mobilization plus eccentric exercises (MWM group) over 4 weeks. The goal was to determine if adding MWM led to better outcomes in pain relief and functional improvement.

Results showed that both groups experienced significant improvements in pain and function after 4 weeks, but the MWM group reported much better outcomes than the EE group, with larger reductions in pain and greater functional improvements. The reason mobilization and eccentric exercises work so well together could be because their combination creates a therapeutic environment in which:

• Pain cycles break more quickly, which allows patients to engage more fully in their rehabilitation
• Movement patterns normalize as proper joint mechanics are restored
• Tissue healing accelerates through improved circulation and proper loading
• Patient confidence increases as they experience more immediate relief
• Exercise tolerance improves, enabling more effective strengthening of supporting muscles

This study further validates what the research consistently shows: combining manual therapy and exercise lead to superior outcomes than either approach alone for many conditions, including tennis elbow. That's why both interventions are typically included in a standard physical treatment program for tennis elbow.

Give us a call today!

As we mentioned above, failing to address tennis elbow early can lead to chronic pain, which is usually harder to treat. But early, evidence–based interventions like those described above can significantly shorten your recovery time, reduce the need for pain medications, and prevent long–term disability. That's why it's best to get started on a physical therapy program as early as possible to improve your chances of having a complete recovery.

Contact us today to begin your journey towards less pain from tennis elbow with a personalized physical therapy treatment plan! Or click here to dive deeper into the findings of the study featured in this blog.

Ever heard the saying, “Never squat past your knees”? It's a common piece of advice, often given with the best intentions of protecting those precious joints. But what if we told you that going deeper in a squat might actually be beneficial for your knee health? For years, many believed that deep squats–where your thighs go below parallel to the ground–put excessive stress on the knees, potentially leading to pain and injury.

But emerging research is starting to challenge this long–held belief, suggesting that when performed correctly, deep squats could be a valuable tool for improving knee strength and function. Physical therapy can also play a crucial role in guiding patients on how to perform these exercises safely and effectively, to ensure they reap the benefits without risking injury.

Getting to know how your knees work

Our knees are complex and vital joints that act as hinges that allow us to walk, run, jump, and simply move through our day. They are made up of bones, cartilage (a smooth tissue that cushions the bones), ligaments (tough bands that connect bones), and tendons (which connect muscles to bones). Keeping all these components healthy is key to pain–free movement.

One of the most common conditions that affects the knee is osteoarthritis, in which protective cartilage within the joint gradually breaks down and leads to pain, stiffness, and swelling. Weakness in the muscles surrounding the knee, such as the quadriceps (front of the thigh) and hamstrings (back of the thigh), can also contribute to knee instability and increase the risk of injury. This is where targeted exercises come in, which aim to strengthen these supporting muscles and improve the overall health and function of the knee joint.

For a long time, there was concern that deep squats placed too much compressive force on the patellofemoral joint (where the kneecap meets the thigh bone). This led to recommendations to avoid going too low during squats. However, researchers recently began to question this blanket recommendation, recognizing that the way an exercise is performed is just as important as the exercise itself. This curiosity led researchers to begin investigating the actual forces on the knee during different squat depths and the potential benefits of including deep squats in exercise programs.

Despite popular beliefs, deep squats may not be all that bad after all

A recent study aimed to explore the effects of deep squat exercises on knee joint health and function. Here’s a breakdown of how the study was conducted:

• Participants: a diverse group of adults
• Exercise protocol: participants were guided by trained professionals on proper squatting technique at different depths, with some only going to a quarter squat, some to a parallel squat (thighs parallel to the floor), and others performing deep squats (thighs below parallel)
• Measurements: researchers used sophisticated equipment to measure the forces acting on the knee joint during the exercises; they also assessed participants' leg strength and asked them about any knee pain they experienced during the squats
• Duration: the study lasted for several weeks, allowing researchers to observe the long–term effects of the different squat depths

The primary findings were rather encouraging:

• No increased injury risk: when performed with correct form, deep squats did not show a significantly higher risk of pain or injury compared to shallower squats in the study participants
• Strength gains: participants who consistently performed deep squats actually showed greater improvements in their quadriceps and gluteal (buttock) muscle strength compared to those who performed shallower squats; stronger muscles provide better support for the knee joint
• Improved function: the group performing deep squats also demonstrated improvements in functional tasks, such as getting up from a chair and walking

These findings suggest that the long–held belief of deep squats being inherently dangerous for the knees may not be entirely accurate, especially when proper technique is emphasized.

Physical therapists are well positioned to guide patients on proper form

The key takeaway from this study is the importance of correct form. Just like any exercise, performing deep squats improperly can lead to strain or injury. This is where physical therapists can play a vital role. We are trained to assess your individual needs, identify any underlying issues, and teach you the proper technique for exercises like deep squats. This is how squats are typically integrated into one of our treatment programs:

• Comprehensive assessment: we always carefully evaluate each patient's current strength, flexibility, and any existing knee condition(s) present
• Personalized exercise program: we can design a program that gradually introduces squatting exercises at appropriate depths, tailored to your specific abilities
• Technique instruction: we will meticulously teach you the correct form for squatting exercises, focusing on:
  • Keeping your back straight
  • Engaging your core muscles
  • Ensuring your knees track over your toes
  • Controlling the movement throughout the entire range of motion
• Progression: as your strength and confidence improve, we can gradually progress the depth of your squats.

We can help you reduce your knee injury risk. Call us today!

Deep squats, when performed correctly, can be a powerful tool for strengthening the muscles around your knees, improving stability, and enhancing your overall lower body function. Don't let outdated myths keep you from potentially beneficial exercises.

If you're ready to take proactive steps towards better knee health, contact our clinic today to schedule an evaluation and learn how our expert physical therapists can help you safely incorporate effective exercises, including squats, into your personalized treatment plan. Or if you'd like to learn more about the featured study, click here.

Ever tried to swing a racket or lift a coffee mug, only to feel a sharp twinge in your elbow that said, “Nope, not today”? That sensation may be lateral epicondylitis–more commonly referred to as tennis elbow–announcing its presence like an uninvited guest. It's a pesky condition that doesn't just haunt tennis players, as anyone who overuses their forearm muscles can be affected. Whether it's from typing, gardening, tennis, or some other activity, that nagging pain can make daily life a drag. But the good news is that there's hope, and it doesn't require needles or surgery.

Physical therapy is like a trusty sidekick for tackling tennis elbow. With the right techniques, therapists can help ease the pain, get your arm moving smoothly again, and keep you in your game–whatever that might be. One study is worth discussing because it highlights how a hands–on therapy technique often administered by physical therapists outshined cortisone injections in the long run. Let's unpack this study and see how physical therapy can help you wave goodbye to your elbow woes.

Hands–on therapy clearly outperforms injections for tennis elbow

Tennis elbow occurs when the tendons in your forearm–tough bands that connect muscle to bone–get overworked and irritated near the outside of the elbow. Overstraining these tendons is a gradual process that's caused by any activity that involves repetitive motions. While tennis elbow is the most common culprit, swinging a hammer, painting walls, or even scrolling on your phone too long can also be responsible. Statistics show that up to 3% of adults deal with tennis elbow each year, and while it's most common in folks aged 30–50, it can occur at any age.

With this in mind, a study was conducted to compare the effectiveness of deep friction massage to steroid injections for treating tennis elbow. Deep friction massage is a hands–on–or manual–therapy technique in which a physical therapist applies deep, targeted pressure with the fingertips across the grain of muscles, tendons, or ligaments to increase blood circulation and maintain or restore mobility. Researchers wanted to get a better idea of what works best for this stubborn condition, since treatments like splints and steroid shots don't always deliver lasting relief. They found 34 patients who had tennis elbow for at least 6 weeks and split them into the following three groups:

• Group 1: these patients wore a wrist splint for six weeks and did stretching exercises after a rest period
• Group 2: these patients received an injection of cortisone (a steroid used to reduce inflammation) and followed the same splint–and–stretch plan as Group 1
• Group 3: these patients received deep friction massage–which involved firm, circular rubbing of the sore spot on the elbow–followed by the same splint–and–stretch routine as Group 1

Researchers then evaluated pain, arm function, and grip strength at 6–12 weeks and 6 months after these interventions.

What did the results show?

All patients experienced relatively similar improvements at 6–12 weeks after the interventions. Pain decreased to a similar extent in all three groups, while Groups 2 and 3 reported better arm function and stronger grip strength than Group 1. But by 6 months, patients in Group 3 who underwent massage therapy had significantly greater improvements than the other two groups. Their pain dropped significantly, while arm function and grip strength both soared. Groups 2 and 3, on the other hand, did not retain the initial improvements, as neither pain, function, nor grip strength were much different at 6 months than 6–12 weeks.

Translating findings into action with personalized physical therapy

These results are important because they spotlight how cortisone injections are not a sustainable long–term solution. These shots often provide immediate pain relief, but this relief fades fast and can even make things worse down the line by weakening tendons. Meanwhile, deep friction massage seems to activate the healing process–likely by boosting blood flow and/or breaking down scar tissue–without those risks.

Physical therapists are big supporters of hands–on interventions like massage. They frequently use manual therapy techniques like joint mobilization (gentle nudges to loosen joints) and manipulation (bolder adjustments) and often toss in massage techniques like deep friction to calm those fussy tendons. Collectively, these techniques facilitate the healing process in the elbow to alleviate pain and improve function.

Call us today for a chance to experience lasting relief

Don't let tennis elbow bench you from the things you enjoy, whether that's tennis, gardening, or something else entirely. This study shows that deep friction massage can be a long–term game–changer, and our physical therapists are ready to use these effective techniques for your elbow.

Give us a call today if you have any questions or you're ready to schedule your first appointment. For those of you interested in learning more about the study, click here.

Iliotibial band syndrome, or ITBS, has earned a reputation as one of the most persistent obstacles encountered by runners. This common overuse injury, which is responsible for up to 22% of all running–related injuries in the lower extremities, causes a characteristic sharp pain along the outside of the knee that gets worse with activity. As a result, runners and other athletes are often stopped in their tracks and unable to continue until symptoms subside.

But there's good news: with a well–designed physical therapy program, ITBS can be both treated and prevented in those who have an elevated risk. Recent research provides valuable insights into the most effective approaches for addressing ITBS, many of which are frequently used in physical therapy. With that in mind, let's take a look at these findings and explore how physical therapy can help you overcome ITBS and get back to doing what you love.

Taking a closer look at iliotibial band syndrome

The iliotibial (IT) band is a thick band of fibrous tissue that runs along the outside of the thigh, from the hip to the knee. It plays a crucial role in stabilizing the knee during running and other activities. ITBS occurs when this band becomes irritated or inflamed, which is typically due to repetitive friction as it rubs against a bony prominence on the outside of the knee called the lateral femoral epicondyle.

Several factors can contribute to ITBS, including:

• Repetitive movements: activities like running or cycling can put excessive strain on the IT band
• Weak hip and gluteal muscles: poor strength in these areas can alter movement patterns, increasing stress on the IT band
• Improper footwear: worn–out or unsupportive shoes can contribute to poor knee mechanics
• Training errors: suddenly increasing mileage or intensity can overload the IT band
• Tightness in and around the IT band: limited flexibility can lead to excessive friction and irritation

The most common symptom of ITBS is pain on the outside of the knee, which may worsen with activity or radiate up the thigh or down the lower leg. Other symptoms that may occur include tenderness over the lateral femoral epicondyle and a popping or snapping sensation as the IT band moves over the bone.

Many interventions commonly used in physical therapy are best for ITBS

To determine the most effective conservative treatments for ITBS in runners, researchers conducted a systematic review that analyzed data from multiple studies. The goal of the review was to identify the most effective interventions for ITBS and provide evidence–based recommendations based on these interventions for physical therapists and other healthcare professionals to follow. Researchers performed a search of several databases and analyzed various treatments–including stretching, strengthening exercises, manual therapy, and biomechanical adjustments–to determine what works best for recovery.

Several key findings emerged from this review, including the following:

• Strengthening exercises for the hip and gluteal muscles were among the most effective treatments; weakness in these muscles contributes to poor running mechanics, which can aggravate the IT band
• Manual therapy, which encompasses a variety of hands–on therapy techniques, provided temporary relief but were most effective when combined with strengthening exercises
• Stretching the IT band alone was not found to be particularly effective in long–term recovery, but improving flexibility in the surrounding muscles (like the hip flexors and quadriceps) helped reduce strain on the IT band
• Adjusting movement mechanics, such as running gait retraining, played an important role in preventing recurrence

These findings show that physical therapy is well positioned to offer benefits for patients with ITBS, since all of these beneficial interventions are commonly used in treatment. Each management plan is personalized for the patient based on their needs, abilities, and goals, but a typical program for ITBS will likely feature the following:

• Targeted strength training: strengthening the hip abductors, glutes, and core muscles to improve stability and reduce IT band strain
• Manual therapy: manipulation and mobilization for the structures in and around the knee to alleviate tightness and improve mobility
• Movement assessments and biomechanics training: addressing gait abnormalities and improper movement patterns to prevent re–injury
• Flexibility and mobility work: stretching and foam rolling techniques to improve mobility in surrounding muscles and reduce friction
• Progressive return to activity: a structured plan to safely resume running, cycling, or other activities without aggravating symptoms

Start taking control of your knee pain today!

If you're experiencing pain on the outside of your knee, don't let ITBS keep you on the sidelines. Contact our clinic today to schedule a consultation with one of our experienced physical therapists. We'll conduct a thorough evaluation, identify the underlying causes of your pain, and develop a personalized treatment plan to help you get back on track. Or to read more on the featured study, visit the journal's website here.

Falling might seem like a minor mishap to some people, but if you're an older adult, you know full well that a fall can be anything but “minor.” Depending on one's health, a simple fall can lead to serious injuries, reduced independence, and even life–threatening complications. Every year, more than one in four adults over the age of 65 suffers from a fall, and these incidents are the leading cause of injury–related hospitalizations in this population.

Although balance naturally declines with age, the good news is that many falls are preventable. Physical therapy in particular can play a crucial role in fall prevention, as personalized treatment programs will help older adults improve their balance, strength, and coordination, thereby reducing their fall risk. A recently published study sheds light on the factors contributing to falls and how targeted interventions can reduce risk. Let's take a closer look.

Understanding the fall landscape for older adults

Falls among older adults are not merely accidents. In most cases, a fall results from a complex combination of physical, environmental, and behavioral factors. Some of the most common factors that contribute to a fall include:

• Muscle weakness: loss of muscle mass with age can make movement less stable
• Poor balance: declines in vestibular (inner ear) function and proprioception (body awareness) affect stability
• Chronic conditions: arthritis, diabetes, and neurological disorders are among the many conditions that can increase fall risk
• Medication side effects: some medications cause dizziness, drowsiness, or low blood pressure
• Environmental hazards: clutter, poor lighting, and loose rugs can all lead to falls

When a fall occurs, the consequences can range widely from mild to devastating. For some, the result may be a serious injury like a hip fracture, which often requires surgical intervention and can lead to a lengthy recovery process. This may help explain why falls are the leading cause of injury among older adults, with a staggering $50 billion spent annually on medical costs related to these incidents in the U.S.

Given this alarming backdrop, it is crucial to explore the biomechanics of falls: how they happen and what can be done to minimize their prevalence. Researchers continue to study these dynamics in detail, gaining insights that can inform safety practices and preventive measures.

Mapping the biomechanics of falls to design better prevention programs

For these reasons, a study was conducted with the goal of developing a better understanding for fall dynamics. This comprehensive scoping review sought to map the existing research on real–life falls among older adults using video analysis technology. Researchers aimed to fill the gaps in knowledge about how falls occur and which factors can potentially mitigate the chances and severity of these events.

This involved identifying research from various electronic databases that utilized video footage to analyze biomechanics and fall configurations, protective responses, and impact severity. The findings were illuminating, as they revealed several critical insights:

• Impaired balance and reduced lower body strength were among the strongest predictors of falls
• Cognitive function also played a significant role in fall risk, as individuals with mild cognitive impairment had a higher overall risk
• Environmental factors, such as poor lighting and trip hazards, were frequently linked to fall incidents
• Structured exercise programs that focused on strength, balance, and mobility showed significant promise in reducing falls

These findings reinforce the idea that fall prevention should be a multifaceted approach that addresses both physical function and environmental safety.

How a physical therapist can reduce your fall risk

Physical therapists specialize in improving mobility, balance, and strength, which makes them a key player in fall prevention efforts. They can design personalized fall–prevention programs that involve a variety of targeted interventions, many of which were identified in the featured study, such as:

• Balance training: exercises that improve stability and coordination, such as single–leg stands or balance board work
• Strengthening exercises: focused resistance training to build lower body strength and enhance mobility
• Gait training: teaching proper walking mechanics to reduce stumbles and missteps
• Flexibility work: stretching routines to improve joint mobility and reduce stiffness
• Environmental assessments: guidance on making home modifications to minimize fall risks, such as adding grab bars and improving lighting

Contact us today to improve your personal safety

If you or a loved one is concerned with fall risk, our physical therapists are here to help. We understand the challenges that come with aging and the vital role that physical therapy can play in preventing the devastating consequences of falls. Our specialized therapists will work with you to create a personalized program aimed at enhancing strength, balance, and confidence.

For those interested in a deeper dive into the findings of the study, you can read the full article here.

If you occasionally wind down at the end of a long day by having a drink or two, you may not think much of it. You've probably heard countless times how a small amount of alcohol can be good for your health–especially your heart health–and might even recall the saying that a little wine is good for the soul.

But what if the story is not as straightforward as you might think? Recent research is shedding new light on the relationship between alcohol consumption and cardiovascular disease, and the picture it paints is a bit more complex than the commonly held belief that moderate alcohol consumption is benign or even beneficial.

As physical therapists, we often focus on the physical aspect of health, like strength, flexibility, and mobility. But it's important to recognize that cardiovascular health is intricately connected to one's overall wellbeing because it affects everything from stamina to recovery after injury. With this in mind, in this post we're exploring the findings of a study that investigated the nuanced relationship between alcohol consumption and cardiovascular disease with some critical insights that might impact some of your lifestyle choices.

What is cardiovascular disease?

Cardiovascular disease (CVD) is a general term used to describe any disorder that affects the heart and/or blood vessels, including hypertension (high blood pressure), heart disease, and stroke. CVD is the leading cause of death throughout the world, as it claims millions of lives each year. Risk factors include poor diet, smoking, physical inactivity, obesity, and excessive alcohol consumption. While genetics play a role, lifestyle choices significantly influence your risk.

But exercise has long been recognized as one of the most effective ways to combat CVD, as regular physical activity has consistently been found to do the following:

• Lower blood pressure and cholesterol levels
• Improve circulation and heart function
• Reduce inflammation in blood vessels
• Help maintain a healthy weight

By incorporating movement into your daily routine–whether it's walking, swimming, or strength training–you can strengthen your heart and lower your risk of developing cardiovascular issues.

Taking a closer look at the connection between alcohol and cardiovascular disease

In recent years, the conversation around alcohol consumption has focused on its supposed protective effects against heart disease. Many people believe that light to moderate drinking, such as enjoying a glass of wine with dinner, can contribute positively to heart health. But what does the research say?

In light of ongoing debates and inconsistent recommendations, a team of researchers conducted a study to investigate the complex relationship between habitual alcohol consumption and the risk of CVD. Conducted through the UK Biobank, with over 371,000 participants, researchers utilized both traditional and modern genetic epidemiological approaches to better understand how different levels of alcohol intake affect cardiovascular risk.

The researchers noted that previous studies had often presumed a linear relationship between alcohol consumption and heart health, which could limit our understanding of potential risks at varying drinking levels. By exploring these thresholds, the researchers aimed to provide more comprehensive guidance for health recommendations.

The study uncovered some striking findings regarding alcohol consumption, including the following:

• Light drinking isn't as protective as once thought: While observational studies have suggested that light alcohol consumption might reduce CVD risk, this study found that even modest drinking was associated with slight increases in hypertension and coronary artery disease risk.
• Heavier drinking exponentially increases risk: As alcohol intake rose beyond moderate levels, so did the likelihood of developing cardiovascular conditions like high blood pressure and coronary artery disease.
• Lifestyle factors matter: Light drinkers tended to have healthier overall habits–like better diets and more exercise–which may explain why previous studies observed benefits from modest drinking.

The takeaway? Alcohol consumption at any level carries some degree of cardiovascular risk, with heavier drinking posing the biggest dangers.

Exercise: The ultimate heart protector

While alcohol's role in heart health is increasingly questioned, exercise remains a cornerstone of CVD prevention. Physical activity doesn't just strengthen your heart–it also improves how your body processes oxygen and regulates blood pressure. Research has shown that regular exercise improves vascular function by helping arteries to stay flexible and reducing strain on your heart, lowers resting heart rate, and reduces inflammation, which contributes to CVD. Frequent physical activity can also help alleviate stress through the release of endorphins, thereby reducing one's risk for heart disease.

Even small changes can make a difference. While optimal goals are to aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week, experts typically say that any amount is good, and more is always better. If you're new to exercise or managing an existing condition, working with a physical therapist can help you create a safe, effective plan tailored to your needs.

Take charge of your heart health by calling us today

Whether you're rethinking your relationship with alcohol or looking for ways to strengthen your heart through exercise, we are here to help. Physical therapy isn't just about recovering from injuries–it's about empowering you to live a healthier life. From personalized fitness plans to education on lifestyle changes, we're committed to helping you reduce your cardiovascular risk.

Contact us today to take the first step toward better heart health! For those interested in diving deeper into the study discussed here, you can find the full text here.

Everyone knows that however your morning starts can often have a big impact on how the rest of your day goes. So, if you're waking up every morning to persistent, nagging back pain that announces its presence immediately, it could be a sign that a difficult day is ahead.

Unfortunately, this is frequently the case for the millions of people who struggle with long–lasting–or chronic–back pain. Chronic low back pain (CLBP), which is defined as pain lasting for at least three months, affects about 20% of the global population, making it the leading cause of disability worldwide. If you count yourself among this group, you're probably quite familiar with the daily struggle that can lead to missed workdays, changes in activity levels, and a decline in your overall wellbeing. That's why some consider CLBP to be a silent epidemic that affects both physical and mental health.

Yet despite its prevalence, many patients have difficulty finding treatments that can reliably relieve their pain. Injections and other related procedures have been widely used to treat CLBP for many years, but their effectiveness has been called into question. This was highlighted in a recently-published study, which showed that many commonly-used interventions should be avoided due to a lack of benefit, while exercise-based interventions were recommended due to their superior evidence base.

Many popular interventions are shockingly not supported by evidence

For the study, a diverse panel of experts set out to create trustworthy and evidence–based recommendations for CLBP by conducting a systematic review of high–quality studies called randomized controlled trials. Their goal was to review many commonly used procedures and determine which are beneficial and which may pose risks without delivering meaningful improvements. These included:

• Epidural injections
• Joint–targeted injections of local anesthetic, steroids, or both
• Radiofrequency ablation of spinal joints (a heat–based therapy for pain relief)
• Exercise–based interventions
• Psychological therapies

After completing this thorough investigation, the panel issued strong recommendations against several of these interventions for CLBP. Researchers found that most procedures offered little to no pain relief compared to fake treatments and, in some cases, posed a significant risk for side effects. Here's a closer look at the findings:

• Many commonly used treatments, such as certain medications and alternative therapies, were found to have little to no long–term benefit for CLBP
  • This led to strong recommendations against many procedures, including radiofrequency ablation, epidural injections (with or without steroids), and intramuscular injections, which were deemed ineffective for chronic spinal pain
• Some psychological therapies showed moderate effectiveness, particularly for addressing the emotional impact of chronic pain
• Exercise–based interventions, including structured movement programs, were among the most beneficial treatments

One of the biggest revelations from the guideline was the lack of high–certainty evidence supporting any of the analyzed interventional procedures. This underscores the limitations and potential risks posed by these interventions, prompting a conversation around alternative treatment methods. Instead of relying solely on these procedures, patients should consider comprehensive approaches that focus on education, movement, and rehabilitation.

Physical therapy delivers appropriate and effective exercise–based interventions

While physical therapy wasn't specifically evaluated in this study, it is widely regarded as one of the most effective evidence–based interventions for CLBP, which overlaps with this study's findings in identifying exercise therapy as the best available approach. Through a combination of targeted exercises, posture correction, and hands–on techniques, physical therapy helps patients strengthen their core, improve mobility, and reduce pain levels over time.

Physical therapy is also unique in that it focuses on addressing the root causes of patients' pain rather than simply masking it with pain–relieving interventions. Here's why physical therapy remains one of the most effective treatments for CLBP:

• Personalized care: physical therapists tailor treatment plans to each patient's unique needs and goals
• Focus on function: by improving strength, flexibility, and mobility, physical therapy helps patients return to daily activities without relying on medications or invasive procedures
• Evidence–based approach: numerous studies consistently support physical therapy as the best first–line treatment for CLBP

While further research is needed to refine treatment guidelines for CLBP, physical therapy continues to be regarded as a cornerstone of effective care.

Contact us today if back pain is slowing you down

If you or someone you know is dealing with CLBP, don't wait for it to disrupt your life further. Physical therapy offers an individualized approach that can significantly reduce your risk for chronic conditions stemming from poor movement patterns. At our clinic, we can help you develop a plan that targets your specific needs, ensuring you back on the path to wellness.

Contact us today to schedule an appointment, and together, we’ll work towards eliminating pain from your daily life. For more information on the study and its findings, check it out here.

Did you know that only 8.7% of adults aged 75 and older engage in muscle–strengthening activities? As our loved ones age, they often face a silent battle against muscle loss, known as sarcopenia. This decline can lead to severe challenges in maintaining independence and mobility. However, there’s good news: physical therapy and targeted resistance training can foster substantial improvements at all stages of life, even in very old individuals.

Think about your own experiences or those of the older adults in your life. Have you noticed any changes in their strength or stability? Perhaps a loved one has begun to struggle with tasks that once seemed easy, like climbing stairs or standing up from a chair. With time, these struggles can escalate into greater concerns such as falls and injuries. But incorporating physical therapy into their routine can be a huge boost by not only increasing their strength, but also improving balance, flexibility, and reducing their injury risk.

Understanding the importance of strength training throughout the aging process

As we get older, our bodies go through changes that can make it harder to maintain muscle mass and strength. Two of the most noticeable consequences of the aging process are the loss of muscle strength (dynapenia) and the loss of muscle mass and function (sarcopenia). These changes can lead to several potential complications over time, such as:

• Increased risk of falls and fractures
• Difficulty with everyday activities
• Reduced mobility and independence

Resistance training, which involves exercises that make your muscles work against a force (like weights or resistance bands), is a powerful way to combat these issues. It helps to build muscle and increase strength. While the benefits of resistance training are well known for younger people, there has been some debate about how effective it is for the very elderly (those aged 75 and older). Some researchers have even speculated that there might be an age–related limit to how much muscle older individuals can gain.

Yes, resistance training still works for the very elderly!

Therefore, to get a clearer picture, researchers conducted a comprehensive study on this topic. The type of study performed was called a systematic review and meta–analysis, which reviewed all relevant literature that investigated the effects of resistance training on muscle strength and size in very elderly adults. Researchers identified 22 studies that featured adults aged 75 and older and compared resistance training programs to a control group where participants didn't exercise. The researchers then combined and analyzed the data from these studies to draw overall conclusions.

Here's what they found:

• Increased muscle strength: resistance training significantly increased muscle strength in the very elderly; this was true even for the oldest participants (those aged 80 and older)
• Increased muscle size: resistance training led to an increase in muscle size in the very elderly
• Safe and effective: there were very few side effects reported, which indicates that resistance training is safe for this population

These findings are incredibly important! They tell us that resistance training is not only safe but also effective for helping very elderly adults build both muscle strength and size. While the study didn't specifically examine injury risk, it's logical to infer that increased muscle strength and size can contribute to better support for the body, potentially reducing the risk of injuries in this vulnerable population.

Find out how physical therapy can help you or a loved one boost strength

As physical therapists, we play a vital role in helping older adults maintain their independence and quality of life. This study reinforces that resistance training is indeed a valuable tool that we can use to accomplish these goals, as we focus exclusively on designing personalized exercise programs that are safe, effective, and tailored to the individual needs of each patient. For older adults, our programs can help to:

• Build muscle strength and size
• Improve flexibility and balance
• Reduce the risk of falls and injuries

Ready to take the next step? Contact our clinic today to schedule a consultation, and together, we can tailor a treatment plan that empowers you or your loved one to thrive.

For more detailed insights into the study, feel free to check it out here.