Plains Physical Therapy Blog

Movement Is a Journey

Sat, 25 Apr 2026 01:12:25 GMT

Is Your Body Ready for a Northwest Montana Summer?

May is here in the Clark Fork Valley, and you can feel it. Trailheads are getting busy, boats are going back in the water, gardens are being planted, and turkey hunters are already thinking about elk season. After a long Montana winter, it's hard to resist picking up right where last September left off.

But "right where we left off" is a story our bodies rarely agree with.

The winter-rust problem

It's easy to assume we can slip back into last year's activity level as soon as the snow melts. In reality, a few months of lower activity — less hiking, less yardwork, less time on your feet on uneven ground — add up. Muscle endurance fades a little. Joints stiffen. Connective tissue loses some of the elasticity it had last summer. Even if you've been staying active indoors, the specific demands of a trail hike, a river wade, a full day in the saddle, a round of golf, or a long afternoon in the garden aren't something most indoor workouts fully prepare you for.

That mismatch is where a lot of preventable injuries come from. Not the dramatic ones — the nagging, persistent ones. The knee that aches after a long hike. The low back that locks up after a day planting. The shoulder that starts barking two weeks into fly-fishing season.

It's not just you — it's physics

As we get older, our bodies handle repetitive stress a little differently than they used to. Tissue takes longer to recover. Small movement compensations we used to get away with start showing up as pain. A sudden spike in activity — a ten-mile hike after a winter of short walks — doesn't break us in the moment, but the cumulative load can catch up over the next week or two.

This is true whether you're 35, 55, or 75. The answer isn't to slow down. The answer is to ramp up intelligently.

Think of a physical therapist as a movement consultant

Most people come to physical therapy after an injury or surgery. That's important work, and it's a big part of what we do at Plains Physical Therapy. But the other side of our training — the side fewer people think to use — is helping people stay healthy in the first place.

A movement screening at the start of the season can do three things for you:

Injury prevention. We're trained to spot the patterns that tend to lead to pain — the hip that doesn't extend quite right, the ankle that doesn't bend enough, the core that isn't firing the way it should — long before those patterns become a problem. A brief screen and some targeted exercises can head off a lot of what would otherwise be a July visit for something worse.

A plan tailored to what you actually do. Getting ready for elk season is different from getting ready for a summer of golf, which is different from getting ready for a long backpack into the Bob Marshall. We look at what you want to do this summer and put together a plan that matches it.

Pain you've been ignoring. The morning knee ache. The low back that's been "pretty good" for three months. The shoulder that clicks on the casting stroke. Most of those respond well to a visit or two now, before they grow into something that sidelines you in August.

One thing worth knowing: you don't need a referral

Montana is a direct-access state for physical therapy. That means you don't need a referral from your physician to come in for a movement screening or a pre-season check-up. If you're thinking, "I'd like someone to take a look before I really get after it," you can just call us.

Stay in the game

The goal at Plains Physical Therapy has always been to keep you doing the things you love — whether that's a season on the river, a fall in the woods, a summer with the grandkids, or simply a spring of getting the garden back into shape. A little preparation now is the cheapest, smartest thing you can do to keep this summer from getting cut short.

Ready to move better? Call Plains Physical Therapy at 406-826-4383 to schedule a movement screening before the season is in full swing.

Plains Physical Therapy is a locally owned outpatient physical therapy clinic serving Plains, Paradise, Hot Springs, Thompson Falls, and the greater Sanders County community.

Moving Better with Parkinson’s

Thu, 02 Apr 2026 01:48:09 GMT

How Physical Therapy Can Help

Living with Parkinson’s disease (PD) can feel overwhelming at times. It’s more than just a tremor—it can affect how you walk, balance, move, and even how confident you feel doing everyday activities.

At Plains Physical Therapy, we want you to know this:

There is something you can do to stay active, safe, and independent.

That something is physical therapy.

Why Physical Therapy Matters for Parkinson’s

Physical therapists are movement experts. We don’t just look at your diagnosis—we look at how you move through your daily life.

Our goal is simple: Help you move better, feel stronger, and stay independent longer.

Whether you’ve just been diagnosed or have been living with Parkinson’s for years, physical therapy can make a meaningful difference.

5 Ways Physical Therapy Helps

Build Strength for Everyday Life - Parkinson’s can lead to muscle weakness over time. We use targeted strength training to help you get up from chairs, climb stairs, and stay active in your daily routine.
Train Bigger, More Intentional Movement - Parkinson’s often causes movements to become smaller and slower. We use programs like LSVT BIG to help retrain your brain and body to take bigger steps, improve posture, and move with confidence.
Restore Rhythm and Walking Patterns - Walking is naturally rhythmic—but Parkinson’s can disrupt that flow. Tools like stationary bikes, ellipticals, and even music-based movement help your body find its rhythm again.
Improve Balance and Prevent Falls - Balance changes are common with Parkinson’s. We safely challenge your system with uneven surfaces and movement tasks to keep you steady and confident.
Reduce Stiffness and Pain

Muscle rigidity can make movement uncomfortable. We focus on stretching, mobility, and movement strategies to reduce stiffness and improve comfort.

The Evidence: Physical Therapy Works

Research shows that physical therapy improves walking, balance, coordination, and overall quality of life for people with Parkinson’s disease.

Care That Fits Rural Montana

At Plains Physical Therapy, we understand the unique challenges of rural communities. We focus on practical, real-life solutions to help you stay independent and active.

Take the Next Step

You don’t have to navigate Parkinson’s alone. Whether you are newly diagnosed or looking to stay active, we’re here to help.

Schedule an evaluation with Plains Physical Therapy today and take the next step toward moving better.

Your Goals Are the Secret to “Getting Better”

Sat, 14 Mar 2026 01:09:00 GMT

When someone starts physical therapy, they often say their goal is simple: “I just want to get better.”

But if you ask ten people what “better” means, you will probably get ten different answers.

For one person, recovery might mean running a local 5K again. For another, it might mean gardening without back pain, casting a fishing line at the river, or simply picking up a grandchild without discomfort.

At Plains Physical Therapy, we believe physical therapy is about more than just healing an injury. It’s about helping you return to the life and activities that matter most to you.

HEALING IS MORE THAN CLINICAL MEASUREMENTS

Physical therapists are trained to focus on the clinical side of recovery, including:

Reducing inflammation
Improving range of motion
Building strength and balance
Restoring mobility

The real goal of physical therapy isn’t just to improve numbers on a chart — it’s to help you return to the activities that define your daily life.

YOU ARE THE MOST IMPORTANT MEMBER OF YOUR CARE TEAM

Your physical therapist brings clinical expertise. But you are the expert on your life.

That’s why the best physical therapy outcomes happen when recovery becomes a partnership between patient and therapist.

HOW YOU CAN HELP GUIDE YOUR RECOVERY

Identify Your 'North Star'

Think about one activity your injury is preventing you from doing. This becomes the guiding goal for your treatment plan.
Examples might include hiking, gardening, playing pickleball or golf, sleeping comfortably through the night, or lifting your children or grandchildren.

Share the Small Details

Sometimes the most helpful information comes from everyday moments — like knee pain when going downstairs, neck stiffness after computer work, or shoulder pain reaching overhead.
These details help your therapist design exercises that mimic real-world movements.

Write Down Your Goals Before Your Appointment

Before your first visit, write down three things you want to do again without pain. Bringing this list to your evaluation helps make therapy a collaborative plan.

MOTIVATION MATTERS IN RECOVERY

Sticking with a home exercise program can sometimes feel repetitive. But when every exercise connects to a meaningful goal — like returning to the golf course, gardening again, or walking without pain — it becomes much easier to stay motivated.

PHYSICAL THERAPY IS A PARTNERSHIP

At Plains Physical Therapy, we believe recovery works best when your treatment plan reflects your life, your goals, and your priorities.

Your therapy should be as unique as you are.

Because getting stronger is great — but getting back to the activities that make life meaningful is even better.

Ready to start your recovery?

Contact Plains Physical Therapy to schedule an evaluation and begin a personalized treatment plan designed around the goals that matter most to you.

More Than Just Muscles

Sun, 15 Feb 2026 21:35:59 GMT

How Physical Therapy Protects Your Heart

When most people think of physical therapy, they think of knees, backs, or post-surgical recovery.

But one of the most important muscles we can help you strengthen isn’t in your leg or shoulder — it’s your heart.

Heart disease remains the leading cause of death in the United States. According to the American Heart Association, someone in the U.S. dies from heart disease approximately every 34 seconds. The good news? Much of cardiovascular disease is preventable through consistent, sustainable lifestyle changes — especially movement.

And that’s where physical therapy plays a powerful role.

The Challenge: Getting Started (and Staying Consistent)

Health guidelines recommend 150 minutes of moderate-intensity activity per week. Yet nearly 75% of adults struggle to meet that goal.

Here in rural Sanders County, we hear it all the time at Plains Physical Therapy:

“My knee flares up every time I try to walk more.”
“I’m nervous to push my heart rate after my last health scare.”
“I don’t know where to begin.”

It’s not a motivation problem. It’s often a pain, safety, or guidance problem.

How Physical Therapy Supports Your Heart

At Plains Physical Therapy, we don’t just treat joints. We evaluate the whole system — how your muscles, lungs, and cardiovascular system work together.

The Right Entry Point - Starting too hard is one of the fastest ways to quit. We assess your balance, strength, mobility, and cardiovascular response to determine a safe and effective starting point.
Overcoming Pain - Old injuries, arthritis, or chronic stiffness often prevent people from exercising consistently. We identify the root cause and fix the barrier so you can move comfortably.
Safe Recovery After Medical Events - I f you’ve experienced a heart attack, stroke, or are recovering from cancer treatment, movement is essential — but it must be supervised and progressive.
Managing Chronic Conditions - High blood pressure and Type 2 diabetes are major contributors to heart disease. Movement improves insulin sensitivity, circulation, and blood pressure regulation. We design low-impact, sustainable plans that work for real life.

Movement Is Medicine (And It Doesn’t Have to Be Extreme)

You do not need to run marathons.

Heart-healthy movement can include:

Brisk walking
Cycling
Swimming
Gardening
Playing with grandkids

Consistency matters more than intensity. At Plains Physical Therapy, we help you build habits that last — without flare-ups or fear.

Why This Matters in Rural Montana

Access to healthcare can be limited in small communities like Plains. Preventative care is powerful.

A physical therapy evaluation can:

Screen your cardiovascular response to activity
Identify mobility or strength limitations
Reduce injury risk
Provide accountability and structure

Instead of waiting for a health scare, we can help you take proactive steps now.

Ready to Strengthen Your Most Important Muscle?

If pain, uncertainty, or a past medical event has kept you from getting active, let’s change that.

Schedule an evaluation at Plains Physical Therapy today. Your heart will thank you.

Start 2026 Strong

Sun, 18 Jan 2026 23:42:05 GMT

Why an Annual Physical Therapy Check-Up Matters

We’re all pretty good about our yearly routines — dental cleanings, eye exams, and regular check-ups with our primary care provider. But there’s one important part of health that often gets overlooked:

How well you move.

Small changes in balance, strength, or mobility usually don’t hurt right away. But over time, they can turn into back pain, joint problems, falls, or injuries that interrupt work, sports, and everyday life. An annual Physical Therapy Check-Up is designed to catch those issues early — before they become bigger problems.

That’s why more people are adding a PT check-up to their yearly wellness routine. It’s proactive, practical, and focused on keeping you active and independent.

What Is a Physical Therapy Check-Up?

A PT check-up is not about treating an injury — it’s about preventing one.

At Plains Physical Therapy, a check-up looks at how your body is functioning now and whether it supports the life you want to live. Your visit may include:

Review of Your Health & Activity Level
We’ll talk about your work, hobbies, sports, and any aches or stiffness you’ve noticed — even if they seem minor.

Wearable Data (If You Use It)
If you track steps, sleep, heart rate, or fitness scores with an Apple Watch, Oura Ring, or similar device, we can help translate that data into a meaningful movement plan. (Not required — just helpful if you already use it.)

The “Longevity Trifecta”

We assess three powerful predictors of long-term independence and function:
– Grip strength
– Balance
– Power and movement control

These measures are strongly linked to how well people age and stay active.

• Movement Goals That Match Your Life
Whether you want to hike, ski, play pickleball, train for events, or just work without pain, your plan should match your real-world goals — not a generic exercise sheet.

• Simple, Customized Pre-Hab Program
You’ll leave with targeted exercises to address weak points and reduce future injury risk — efficient, realistic, and doable at home.

Why Movement Is a “Vital Sign” for Health

Research now shows that how you move tells us a lot about your overall health — not just your joints and muscles, but your nervous system and long-term independence.

Here are three benchmarks we often use:

• Sitting-Rising Test (SRT)
Can you sit on the floor and stand back up without using your hands or knees?
This simple test reflects flexibility, strength, and balance — and has been shown to strongly correlate with long-term health outcomes.

• Walking Speed — The “Sixth Vital Sign”
Gait speed is now considered a key predictor of independence and hospitalization risk. Maintaining a walking speed over 1.0 meter per second is associated with better long-term outcomes.

• Grip Strength
Grip strength is increasingly recognized as a marker for overall muscle health and biological age. A decline can be an early warning sign of strength loss.

Prevention Is the Best Performance Strategy

We don’t wait for our car engine to fail before getting an oil change.
And we shouldn’t wait for pain or injury before checking in on our movement.

In a rural community especially, staying mobile means staying independent — able to work, recreate, and take care of family without long trips for medical care.

A PT check-up helps you:
• Reduce injury risk
• Stay active longer
• Catch problems early
• Build confidence in how your body moves

It’s not about finding something “wrong.”
It’s about making sure everything is working well enough for the life you want to live.

Ready to Check In on Your Movement?

If you want to make 2026 a year of strong, confident movement — not reactive injury care — a Physical Therapy Check-Up is a great place to start.

Plains Physical Therapy now offers annual movement and wellness check-ups focused on prevention, performance, and long-term mobility.

Call us to schedule your PT check-up and let’s keep you moving well for the year ahead.

Stay Active, Stress Less: A PT’s Guide to the Holidays

Sat, 20 Dec 2025 23:27:39 GMT

Stay Active, Stress Less: A PT’s Guide to the Holidays

The holidays are a wonderful time—but they can also bring extra stress, packed schedules, long drives, and an endless list of to-dos. It’s easy for exercise routines to slide and for tension to creep into your neck, shoulders, and back.

The good news? You don’t need an hour at the gym to feel better.

At Plains Physical Therapy, we focus on simple, practical strategies that help your body handle stress and keep you moving—especially during the busiest time of year.

Keep Moving: Small Efforts, Big Payoff

Your normal routine might be disrupted, but some movement is always better than none.

10-Minute Movement Breaks
Set a timer and walk briskly, march in place, or do a few squats. A few short bursts each day can boost energy and reduce stiffness.
Park Farther Away
Choose the furthest parking spot when shopping. Those extra steps add up quickly.
Make It Social
Suggest a short walk after holiday meals instead of heading straight to the couch. It helps digestion and keeps everyone moving.
Sneak in Strength
Do calf raises while brushing your teeth or squats while waiting for water to boil. Strength training doesn’t have to be complicated.

Managing Stress-Related Muscle Tension

Stress often shows up in the body before we realize it—especially in the neck, shoulders, jaw, and upper back.

Posture Check-Ins
Notice your shoulders creeping up toward your ears? Roll them back and down, gently squeezing your shoulder blades together.
Deep Breathing
Take five slow, deep breaths when you feel overwhelmed. This simple habit can calm your nervous system and ease muscle tension.
Stay Hydrated
Dehydration contributes to fatigue and muscle tightness. Keep a water bottle nearby throughout the day.

Two Quick Stretches for Instant Relief

These stretches can be done anywhere—at your desk, in your car (parked!), or during a commercial break. Hold gently for 20–30 seconds.

Chin Tuck (Neck Relief)
Sit tall and look straight ahead. Gently glide your head straight back, as if making a double chin. You should feel a light stretch at the base of your neck. Repeat 5 times.
Upper Trapezius Stretch (Shoulder Relief)
Sit upright and let one arm hang loosely or hold the chair seat. Gently tilt your opposite ear toward your shoulder until you feel a stretch along the side of your neck. Switch sides.

When Should You See a Physical Therapist?

If holiday stress is turning into persistent pain, limiting your activity, or flaring up an old injury, we can help.

A physical therapist can:

Identify posture or movement issues
Reduce pain and stiffness
Create a personalized plan to keep you active through winter and into the New Year

Don’t let stress steal your holiday joy—or your mobility.

Get Ready for Winter

Sat, 15 Nov 2025 21:34:47 GMT

How to Stay Active and Injury-Free All Season Long

Winter is right around the corner in Northwest Montana—and with it comes skiing, snowboarding, ice fishing, sledding, shoveling, and icy sidewalks that appear overnight.

For many of us, this shift happens fast. One day you’re raking leaves, the next day you’re digging your snow boots out of the closet. But your body doesn’t always transition quite as quickly.

Every year, thousands of people end up in urgent care or emergency rooms for winter-related injuries—many of them preventable. As temperatures drop, muscles tighten, joints stiffen, and our activity levels naturally taper off… until suddenly we’re asking our bodies to do something intense, like shoveling heavy snow or taking our first ski run of the season.

At Plains Physical Therapy, we want you to enjoy winter—not recover from it. Here’s how to prep your body now so you can stay safe, strong, and active all season long.

Why Cold Weather Increases Injury Risk

Cold temperatures change the way your body moves and responds:

Muscles tighten in the cold, reducing flexibility
Joints stiffen, especially if you have arthritis or older injuries
Balance decreases on icy or uneven surfaces
Sudden exertion (shoveling, skiing, lifting feed bags, etc.) stresses deconditioned muscles

This combination is why we see an uptick in back strains, shoulder injuries, knee sprains, and falls every winter.

Preparing for Winter Sports (Skiing, Snowboarding, Skating & Snowshoeing)

If you plan to hit the slopes or trails, now is the time to start conditioning. Ideally, begin training 4–6 weeks before your first day out.

Top Exercises to Get Winter-Ready:

1. Leg Strength (for control & shock absorption)

Squats
Lunges
Step-ups

2. Core Strength (for balance & stability)

Planks
Rotational core exercises

3. Endurance (to reduce fatigue-related injuries)

Walking, cycling, or swimming

4. Ankle Stability

Single-leg balance
Wobble board exercises

The better your balance and strength going in, the better you'll perform—and the less likely you'll get hurt.

Snow Shoveling: The #1 Cause of Winter Back Injuries

Snow shoveling might seem simple, but it sends thousands of people to medical providers every year. Heavy, wet snow + cold muscles = the perfect recipe for back strains, shoulder injuries, and even cardiac stress.

Before You Shovel:

Warm up for 5–10 minutes (marching, arm circles, brisk walking)
Layer your clothing
Stay hydrated

Shoveling Smart:

Push snow instead of lifting when possible
Bend at your hips and knees, not your back
Take smaller loads
Avoid twisting—pivot your feet instead
Take breaks often

Your back will thank you later.

A Quick 5-Minute Winter Warm-Up

Never start any winter activity “cold.” Try this first:

2 minutes light cardio: marching, jumping jacks, jogging in place
3 minutes dynamic movement:

Leg swings
Arm circles
Torso twists
Walking lunges

Save long, static stretches for after your workout or chores.

When to See a Physical Therapist

Reach out to Plains Physical Therapy if:

You’re returning to winter sports after an injury
You’ve been less active this fall
You have stiffness or pain with cold weather
You want a custom conditioning or injury-prevention plan

As a rural community clinic, we see these winter-related injuries every year—and we love helping people stay active safely.

We can help you build strength, improve balance, prevent injury, and keep you doing the things you love—even when the temperatures drop.

Stay Safe, Stay Active, Stay Warm

Winter in Montana is long—but it doesn’t have to be painful. With a little preparation, you can enjoy every snowy hike, powder day, or cozy shoveling session (okay, maybe not enjoy that one) without worrying about injury.

If you want help getting winter-ready, give Plains Physical Therapy a call. We’re here to keep you moving.

Sources Used

American Academy of Orthopaedic Surgeons (AAOS). "Prevent Snow Shoveling and Snowblowing Injuries." OrthoInfo. https://orthoinfo.aaos.org/en/staying-healthy/prevent-snow-shoveling-and-snowblowing-injuries/

BenchMark Physical Therapy. "Winter Sports Safety Tips." August 27, 2023. https://www.benchmarkpt.com/blog/winter-sports-safety-tips/

Mayo Clinic Health System. "Tips for safe snow shoveling." March 10, 2023. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/tips-for-safe-snow-shoveling

Sanford Health News. "Shoveling snow safely: Steps to prevent injury." December 17, 2024. https://news.sanfordhealth.org/healthy-living/preparation-key-preventing-injury-shoveling/

CORA Physical Therapy. "Tips for Preventing Snow Shoveling Injuries." June 27, 2022. https://coraphysicaltherapy.com/techniques-to-reduce-pain-before-during-and-long-after-shoveling-snow/

Breakthru Physical Therapy. "Navigating Winter Sports: Injury Prevention with Physical Therapy." January 24, 2024. https://www.breakthruptfitness.com/navigating-winter-sports-injury-prevention-with-physical-therapy-nj.html

Academy Orthopedics. "Common Winter Sports Injuries and How to Treat Them: Expert Advice and Tips." February 12, 2025. https://www.academyorthopedics.com/blog/common-winter-sports-injuries-and-how-to-treat-them-expert-advice-and-tips/

Physical Therapy for Chronic Pain: A Path to Lasting Relief

Fri, 17 Oct 2025 14:00:41 GMT

Physical Therapy for Chronic Pain: A Path to Lasting Relief

According to recent CDC data, chronic pain now affects nearly 1 in 4 U.S. adults —a number that has steadily risen from 20.4% in 2016 to 24.3% in 2023.

If you’re one of the many dealing with pain that lasts three months or longer, you’re not alone. More importantly, you have options beyond just “getting by” or relying only on short-term fixes.

Why Physical Therapy Works for Chronic Pain

Unlike treatments that only mask symptoms, physical therapy addresses the root causes of pain . Your physical therapist doesn’t just ask “where does it hurt?”—they work with you to understand why it hurts and what can be done to change it.

The PT Advantage: Personalized Care

Every chronic pain journey is unique. That’s why cookie-cutter solutions don’t work. At Plains Physical Therapy, your treatment plan is tailored through a thorough evaluation of your:

Movement patterns and posture
Muscle strength and flexibility
Joint mechanics and stability
Daily activities and lifestyle factors

This individualized approach means your plan is built specifically around your body, your needs, and your goals.

A Multi-Pronged Approach

Physical therapy combines proven strategies to help break the chronic pain cycle:

Therapeutic Exercise
Custom-designed exercises strengthen supporting muscles, improve flexibility, and retrain healthy movement patterns. These aren’t one-size-fits-all workouts—they’re carefully chosen to address your pain triggers.
Manual Therapy
Hands-on techniques like joint mobilization, soft tissue massage, and trigger point therapy help ease muscle tension, improve circulation, and provide immediate relief.
Education & Self-Management
Perhaps most importantly, physical therapists teach you how pain works and give you practical tools to manage it. Research shows that simply understanding your pain can actually reduce its intensity—a powerful, science-backed step toward lasting relief.

Beyond Relief: Reclaiming Your Life

The real goal isn’t just less pain—it’s getting you back to doing the things you love.

That might mean:

Playing with grandchildren
Working in the garden
Sleeping through the night
Walking, hiking, or enjoying hobbies again

Many patients discover that physical therapy provides relief equal to medication— without the side effects . Even better, the strategies you learn become lifelong tools you can carry forward.

Take the First Step

Schedule an appointment with Plains Physical Therapy and start building your path out of the chronic pain cycle—so you can get back to living the life you want.

Sources:

1. Chronic Pain Among Adults — United States, 2019–2021 | MMWR (cdc.gov)

2. The impact of combining pain education strategies with physical therapy interventions for patients with chronic pain: A systematic review and meta-analysis of randomized controlled trials, Physiotherapy Theory and Practice, 37:4, 461-472 DOI: 10.1080/09593985.2019.1633714

3. Preferred Communication Strategies Used by Physical Therapists in Chronic Pain Rehabilitation: A Qualitative Systematic Review and Meta-Synthesis, Physical Therapy, Volume 102, Issue 9, September 2022, pzac081 Preferred Communication Strategies Used by Physical Therapists in Chronic Pain Rehabilitation: A Qualitative Systematic Review and Meta-Synthesis - PubMed (nih.gov)

4. The Influence of Cognitive Behavioral Therapy on Pain, Quality of Life, and Depression in Patients Receiving Physical Therapy for Chronic Low Back Pain: A Systematic Review https://onlinelibrary.wiley.com/doi/abs/10.1016/j.pmrj.2018.09.029

5. https://www.cdc.gov/nchs/products/databriefs/db518.htm

References

1) Exercise for falls and fracture prevention in long term care facilities: a systematic review and meta-analysis. J Am Med Dir Assoc. 2013;14(9):685-689.e2. https://pubmed.ncbi.nlm.nih.gov/23860265/

2) Preventing Falls in Older Persons. Am Fam Physician. 2017 Aug 15;96(4):240-247. PMID: 28925664. https://pubmed.ncbi.nlm.nih.gov/28925664/

3) The Effectiveness of Physical Therapist–Administered Group-Based Exercise on Fall Prevention: A Systematic Review of Randomized Controlled Trials. Journal of Geriatric Physical Therapy 36(4):p 182-193, October/December 2013.. https://journals.lww.com/jgpt/fulltext/2013/10000/the_effectiveness_of_physical.5.aspx?casa_token=r5fLfvxztA0AAAAA:9yaeibFmZiCeIZiQcSOVcbWkWpA_8spTG-bNT2UFa-D2Dc7tljHsv3VW5XfmnvIySLNwrJDd7aqnJTsfdHmRqK8

4) Exergame technology and interactive interventions for elderly fall prevention: A systematic literature review. https://www.sciencedirect.com/science/article/abs/pii/S0003687016302265

Articles/Content:

1) Physical Therapy Guide to Falls. https://www.choosept.com/guide/physical-therapy-guide-falls

2) Fall Prevention Starts with a Conversation. https://www.ncoa.org/article/falls-prevention-conversation-guide-for-caregivers

3) Balance and Falls. https://www.apta.org/patient-care/public-health-population-care/balance-and-falls

Stay Steady: Tips for Fall Prevention Month

Sun, 14 Sep 2025 21:34:00 GMT

Build Strength to Protect Yourself

Stay Steady: Tips for Fall Prevention Month

September is Fall Prevention Month, and it’s the perfect time to shine a light on a serious but often overlooked issue. Every year, 1 in 4 adults over age 65 experiences a fall, and about 1 in 5 of those falls causes serious injuries like broken bones or head trauma.

But here’s the good news: while falls are common, they are not an inevitable part of aging. With the right strategies—exercise, home safety changes, and professional support—you can stay steady, confident, and independent.

Build Strength to Protect Yourself

Your legs are your foundation for stability, but as we age, muscle naturally declines without resistance training. That weakness directly increases fall risk. The solution? Strengthen your lower body with activities like:

Walking or hiking
Water exercise (great for joints)
Resistance bands or light weights
Bodyweight moves like squats and lunges
Stair climbing

�55357;�56393; A physical therapist can design a safe, personalized program to target the exact muscles that keep you upright and steady.

Balance Training: Use It or Lose It

Balance isn’t just something you “have”—it’s a skill that can fade if you don’t challenge it. Practicing balance regularly can dramatically reduce fall risk.

Try these simple exercises (with support nearby):

Single-leg stands: hold 10–30 seconds per side
Stand with eyes closed: 10–15 seconds
Chair rises: stand up without using your hands
Heel-to-toe walking: walk in a straight line

⚠️ Always practice near a counter or sturdy chair, and stop if you feel dizzy or unsafe.

Make Your Home Safer

Many falls happen right where you live. A few simple tweaks can make your home much safer:

Add night lights in hallways and bathrooms
Remove loose rugs and clutter
Keep cords and cables out of walkways
Install grab bars in bathrooms
Store frequently used items within easy reach

Don’t Forget Vision & Medications

Your eyes and your prescriptions can play a big role in your stability.

Schedule regular eye exams to catch vision changes.
Ask your doctor or pharmacist to review medications—especially if you feel dizzy, drowsy, or unsteady.

When to See a Physical Therapist

If you’ve noticed unsteadiness, or if you’ve already had a fall, now’s the time to see a PT. We can:

Assess your balance and strength
Build a customized exercise program
Teach fall-prevention strategies
Partner with your doctor or pharmacist to address vision or medication issues

The Bottom Line

Falls are common, but they don’t have to define aging. By strengthening your legs, practicing balance, and creating a safer home environment, you can stay steady, active, and independent.

This Fall Prevention Month, take one small step toward better balance—you’ll thank yourself later.

�55357;�56525; Plains Physical Therapy is here to help.

Call us today at 406-826-4383 to schedule a fall risk assessment and get a personalized plan to keep you safe and strong.

Resources

Exercise for falls and fracture prevention in long term care facilities: a systematic review and meta-analysis. J Am Med Dir Assoc. 2013;14(9):685-689.e2. a. https://pubmed.ncbi.nlm.nih.gov/23860265/
Preventing Falls in Older Persons. Am Fam Physician. 2017 Aug 15;96(4):240-247. PMID: 28925664. a. https://pubmed.ncbi.nlm.nih.gov/28925664/
The Effectiveness of Physical Therapist–Administered Group-Based Exercise on Fall Prevention: A Systematic Review of Randomized Controlled Trials. Journal of Geriatric Physical Therapy 36(4):p 182-193, October/December 2013. a. https://journals.lww.com/jgpt/fulltext/2013/10000/the_effectiveness_of_physical.5.aspx?casa_token=r5fLfvxztA0AAAAA:9yaeibFmZiCeIZiQcSOVcbWkWpA_8spTG-bNT2UFa-D2Dc7tljHsv3VW5XfmnvIySLNwrJDd7aqnJTsfdHmRqK8
Exergame technology and interactive interventions for elderly fall prevention: A systematic literature review a. https://www.sciencedirect.com/science/article/abs/pii/S0003687016302265

Articles/Content:

Physical Therapy Guide to Falls https://www.choosept.com/guide/physical-therapy-guide-falls
Fall Prevention Starts with a Conversation https://www.ncoa.org/article/falls-prevention-conversation-guide-for-caregivers
Balance and Falls https://www.apta.org/patient-care/public-health-population-care/balance-and-falls

Keep Young Athletes Safe

Fri, 22 Aug 2025 16:00:00 GMT

Keep Young Athletes Safe

The body content of your post goes here. To edit this text, click on it and delete this default text and start typing your own or paste your own from a different source.

Summer-Proof Your Back:

Thu, 17 Jul 2025 01:10:00 GMT

Easy Core Exercises for Pain-Free Travel and Outdoor Fun

The body content of your post goes here. To edit this text, click on it and delete this default text and start typing your own or paste your own from a different source.

Workplace Wellness

Mon, 07 Apr 2025 14:31:00 GMT

Workplace Wellness

Physical Therapists Offer Cutting-Edge Solutions to Workplace Discomfort and Injury Prevention

Physical therapists are emerging as key players in workplace health, providing innovative ergonomic solutions that dramatically reduce workplace injuries and improve employee well-being across industries.

Workplace-related pain and discomfort are increasingly recognized as significant challenges for employers and employees alike. PTs are now taking a proactive approach, designing comprehensive workplace wellness strategies that address everything from manufacturing floor dynamics to office ergonomics.

The goal is to transform how businesses think about workplace health. Physical therapists no longer want to just treat injuries - they're working with businesses to prevent them by creating work environments that support human physiology.

Key Workplace Wellness Strategies Include:

Comprehensive workstation assessments
Customized movement and flexibility programs
Ergonomic equipment recommendations
Posture and body mechanics training

For desk-based workers, PTs are highlighting critical interventions to combat the health risks associated with prolonged sitting. Common issues like neck stiffness, lower back pain, and repetitive strain injuries can be significantly mitigated through targeted interventions.

Employees can start today by:

Taking frequent short breaks
Performing in-chair stretches
Optimizing workstation setup

For employers, physical therapists recommend:

Investing in ergonomic assessments
Providing employee movement training
Creating flexible work environments that prioritize physical health

Businesses interested in reducing workplace injuries and improving employee productivity are encouraged to consult with a physical therapist who specializes in workplace ergonomics.

Spring Back into Motion: Preventing

Tue, 11 Mar 2025 18:23:00 GMT

Spring Back into Motion: Preventing

Spring Back into Motion: Preventing

Overuse Injuries

As flowers bloom and the days get longer, it's natural to want to get outside. Whether you're digging in your garden, hitting the trails, or playing sports, spring brings new energy. But if you were inactive this winter, your body might not be ready for a sudden burst of activity.

What Are Overuse Injuries?

Overuse injuries happen when we do too much, too soon, or too often. These aren't injuries from a fall or sudden twist. Instead, they build up slowly from repeating the same movements over and over. Common symptoms of overuse injuries include:

● Muscle soreness that doesn't go away

● Painful joints that ache when moving

● Tendons that feel tender to touch

● Swelling that doesn't go down

Why Spring Can Be Risky

After winter, many of us jump back into activities at full speed. Our bodies aren't prepared for this sudden change. Think about it:

● We've been less active during cold months

● Muscles might be weaker or tighter

● Our stamina isn't what it was last fall

● We're excited about the nicer weather and may do too much at once

5 Simple Ways to Prevent Injuries

1. Start Slow

Begin with just 15-30 minutes of your activity.

Add a little more time each week - 10% is a good guideline. Your body needs time to adjust!

2. Warm Up Right

Never skip your warm up.

Take 5-10 minutes to walk, do gentle stretching, and move your joints before any activity. 3. Mix It Up

Don't do the same activity every day.

Trying different things will let you use new muscle groups and give others rest.

3. Listen to Your Body

Pain is a warning sign.

If something hurts, stop and rest. A little muscle soreness is normal, but sharp pain isn't.

4. Use Good Tools and Form

For gardening, use tools with padded handles and kneel instead of bending. For sports, make sure your gear fits well and learn proper form.

Your Physical Therapist Can Help

Your PT is your body's best friend when getting active again. We can:

● Check your movement patterns to spot problems before they cause pain

● Create a safe plan to build strength and flexibility

● Teach you specific exercises for your favorite activities

● Show you proper form to prevent strain

● Help you recover if you do get hurt

Don't let an injury stop you from enjoying spring! With a little care and the right help, you can stay active and pain-free all season long.

Call our office today to schedule a spring check-up - your body will thank you!

Move Your Way to a Healthier Heart

Tue, 11 Mar 2025 17:56:00 GMT

Move Your Way to a Healthier Heart: A Physical Therapist's Guide

Your heart is your body's most important muscle, and like any muscle, it needs regular exercise to stay strong and healthy. This February, in honor of Heart Health Month, let’s explore how physical activity can boost your heart health—and how physical therapists can help.

Why Movement Matters

Every time you exercise, you're giving your heart a workout. Regular physical activity:

✔ Lowers blood pressure

✔ Reduces bad cholesterol

✔ Helps maintain a healthy weight

Adults should aim for at least 150 minutes of moderate-intensity exercise per week to significantly lower their risk of heart disease, the leading cause of death worldwide.

Getting Started Safely

While exercise is essential for heart health, starting a new routine requires careful planning—especially if you:

✅ Have an existing heart condition

✅ Haven't exercised in a while

✅ Are recovering from heart surgery or a cardiac event

✅ Have other health conditions that affect mobility

This is where physical therapists can help!

How Physical Therapists Support Your Heart Health

Physical therapists are movement experts who can:

✔ Assess your current fitness level and risk factors

✔ Create a personalized exercise plan tailored to your needs

✔ Teach proper exercise techniques to prevent injury

✔ Monitor progress and adjust your program as needed

✔ Provide guidance on heart-healthy lifestyle choices

They work closely with your healthcare team to ensure your exercise plan is safe and effective—especially if you have a heart condition or are recovering from a cardiac event.

Some physical therapists specialize further in cardiovascular and pulmonary rehabilitation, offering expertise in managing conditions such as:

✔ Chronic obstructive pulmonary disease (COPD)

✔ Breathing disorders

✔ Diabetes

✔ Vascular disease

✔ High blood pressure

✔ Heart disease and heart failure

Simple Steps to Start

Improving your heart health doesn’t require running marathons! Start with:

➡ Short walks in your neighborhood

➡ Gentle swimming or water exercises

➡ Light resistance training

➡ Stretching and flexibility exercises

Remember: Any movement is better than no movement. Your physical therapist can help you find activities you enjoy and can maintain long-term.

Get Started Today!

Contact our physical therapy team to begin your journey toward better heart health with safe, guided physical activity. Let’s move together for a stronger, healthier heart!

Healthy Holidays

Sun, 15 Dec 2024 01:17:00 GMT

Maintain Your Exercise Routine and Reduce Stress

The holiday season is a busy and exciting time of year but can also be stressful. Between shopping, parties, traveling, and visiting family, it's easy for your regular exercise routine to fall by the wayside. Research has shown that physical activity levels tend to decrease the most after holidays.

That's why it's essential to prioritize your health this time of year. Regular exercise can help reduce holiday stress and keep you feeling your best.

Here are some of the key benefits of maintaining your fitness routine:

Stress Management

The holidays bring a lot of added demands on your time and energy. Exercise is a proven way to manage stress and improve your mood. When you work out, your body releases endorphins that can lift your spirits and help you better cope with the season's pressures. Making time to be active, even just a little bit each day, can go a long way in keeping you calm and centered.

Immune System Support

Cold and flu season tends to ramp up during the winter months. Staying active can help support your immune system and reduce your risk of getting sick. Keeping up with your workouts makes you less susceptible to holiday illnesses that could derail your plans.

Weight Management

The holidays are full of rich, indulgent foods that can pack on extra pounds if you're not careful. Regular physical activity helps you maintain a healthy weight by burning calories and boosting your metabolism. It also gives you an outlet for all the extra energy you may have from eating more decadent foods.

If you need help sticking to your exercise routine, consider talking to your physical therapist. They can create a customized fitness plan to help you stay on track, even with a busy holiday schedule. Physical therapists can teach you exercises you can do at home and provide tips for fitting activities into your day.

Here are a few quick tips to help you stay active this holiday season:

Schedule your workouts like any other important appointment, and don't cancel them.
Find ways to be active with friends and family, like going for a walk after a meal.
Keep home exercise equipment (like weights or a yoga mat) accessible and ready to use.
Park further away from stores and buildings to get in extra steps.

Don't let the hustle and bustle of the holidays derail your health and fitness goals. With a bit of planning and creativity, you can maintain your exercise routine and enjoy a happier, healthier holiday season.

Physical Therapists Offer Solutions for Better Sleep

Wed, 06 Nov 2024 20:43:00 GMT

Physical Therapists Offer Solutions for Better Sleep

Sleep is essential for overall health and well-being, yet many people struggle with sleep. Physical therapists (PTs) are stepping up to provide effective strategies to enhance sleep quality and address sleep-related challenges.
The Importance of Sleep Sleep plays a critical role in physical health, mental clarity, and emotional well-being. It helps the body recover, supports the immune system, and boosts cognitive function. Unfortunately, insufficient sleep can lead to increased stress, irritability, and health issues.
How Physical Therapists Can Help Physical therapists can help people improve their sleep through various methods:

Pain Assessment and Management: Many people experience sleep disturbances due to pain or discomfort. PTs can identify pain sources and develop customized plans to treat these issues, promoting better sleep. In addition, better sleep can help people feel better, reducing pain.
Relaxation Techniques: PTs teach effective relaxation methods, including deep breathing and gentle stretching, to help calm the mind and body before bedtime.
Personalized Exercise Plans: Regular physical activity is linked to improved sleep quality. PTs can create tailored exercise routines that fit individual lifestyles, helping to reduce stress and encourage restful sleep.
Sleep Environment: Physical therapists can provide guidance on creating a comfortable sleep environment, including recommendations for bedding, room setup, and lighting.

Tips for Better Sleep In addition to working with a PT, people can do a few things to improve their sleep:

Maintain a Consistent Sleep Schedule: Go to bed and wake up at the same time daily.
Limit Screen Exposure: Reduce screen time an hour before bed to minimize blue light interference.
Establish a Bedtime Routine: Include calming activities like reading or taking a warm bath before sleep.
Mind Your Diet: Avoid heavy meals, caffeine, and alcohol close to bedtime.
Create an Ideal Sleep Environment: Keep the bedroom dark and cool to signal to the body that it’s time to rest.

Conclusion Physical therapists are uniquely positioned to help individuals achieve better sleep through pain management, relaxation techniques, and personalized exercise plans. By collaborating with a PT and committing to healthy sleep habits, people can work towards the restorative sleep they need for optimal health.

October is Physical Therapy Month

Sat, 12 Oct 2024 15:00:00 GMT

Celebrate National Physical Therapy Month

October is National Physical Therapy Month, a time to recognize the vital role physical therapists play in improving our health. If you’ve ever considered physical therapy or have experienced its benefits, here are five reasons to celebrate this valuable intervention.

Holistic Approach

Physical therapy takes a holistic approach to health. Instead of just treating symptoms, physical therapists focus on the whole body. They assess how different systems interact and work together to improve your overall function and mobility. This leads to better outcomes, as it addresses the underlying issues rather than just masking pain.

Safety

One of the biggest advantages of physical therapy is its safety. Unlike surgeries and medications, which can come with side effects, risk of infection, and more, physical therapy is a non-invasive treatment option. It provides effective methods for managing pain and improving function without the risks associated with invasive procedures. This makes it a great choice for many individuals seeking relief from pain recovery from an injury.

Cost-Effectiveness

Physical therapy can be more cost-effective than other medical interventions, like surgeries or long-term medication use. Many people find that investing in physical therapy not only reduces the need for more expensive treatments down the line but also leads to quicker recovery times. By addressing issues early on, you can save money in the long run while improving their health.

Improved Mobility and Function

Physical therapists are all about getting you moving and back to the activities you love. Whether recovering from surgery, an injury, or managing a chronic condition, therapy helps you regain your ability to perform daily activities. By working closely with your physical therapist, you'll get a personalized plan that focuses on your goals.

Long-Term Benefits

The benefits of physical therapy extend beyond immediate relief. By identifying and addressing the root causes of pain and dysfunction, your physical therapist will help you achieve long-lasting improvements in your health. Additionally, physical therapy emphasizes the importance of physical activity and exercise, which have incredible benefits for overall well-being. You'll learn how to stay active, reducing your risk for future injuries and promoting a healthier lifestyle!
As we celebrate National Physical Therapy Month, it’s essential to recognize the many advantages of physical therapy. From its holistic approach and safety, to the cost-effectiveness, and long-term benefits physical therapy offers a comprehensive solution for anyone seeking to improve their health.
If you’re considering physical therapy, call a physical therapist and find out how it can help you lead a more active, fulfilling life.

1 in 3 Seniors Will Fall This Year.

Sat, 14 Sep 2024 23:57:00 GMT

1 in 3 Seniors Will Fall This Year: How Physical Therapy Can Help Prevent It

1 in 3 Seniors Will Fall This Year: How Physical Therapy Can Help Prevent It
Falls are a serious and often overlooked issue affecting seniors. According to recent statistics, one in three people over the age of 65 will experience a fall this year. These falls can lead to injuries, loss of independence, and a decreased quality of life. However, physical therapy offers effective strategies to reduce the risk of falls and help seniors maintain their strength, balance, and independence.
The Hidden Risk of Falls Falls are not just a normal part of aging. They can result in significant injuries and even death. Beyond the physical damage, the fear of falling again can reduce activity levels, creating a cycle of weakness and imbalance that increases the likelihood of more falls. Addressing this issue proactively can make a significant difference in the lives of older adults.
How Physical Therapy Can Help Physical therapists (PTs) are trained to address the various factors contributing to falls. Here are five key ways PT can help:

Personalized Exercise Plans
Physical therapists create exercise programs tailored to each individual's needs and preferences. These plans focus on activities that are both effective and enjoyable, such as walking, dancing, or yoga, to improve strength, balance, and coordination.
Home Safety Recommendations
Many falls occur at home, but simple changes can reduce this risk. PTs can help identify and remove tripping hazards, suggest using night lights, and recommend other modifications to create a safer living environment.
Strength and Balance Exercises
Strong muscles and good balance are crucial for preventing falls. PTs teach specific exercises that target these areas, helping seniors stay steady on their feet.
Addressing Underlying Health Issues
Falls often result from a combination of factors, including vision problems, heart issues, or chronic conditions like diabetes. PTs work closely with other healthcare providers to address these underlying health concerns and reduce fall risk.
Connecting with Community Resources
Staying active is easier with support. PTs can help seniors find group exercise classes and other community programs designed to keep them strong, independent, and socially engaged.

Take the First Step
Take action immediately if you or a loved one is concerned about falling. Physical therapy can play a critical role in maintaining balance, strength, and overall well-being, helping seniors continue to enjoy the activities they love.

Head Back To School With A Healthy Back

Sun, 11 Aug 2024 01:04:00 GMT

Head Back To School With A Healthy Back

Fall is on the way, and so are school buses and students carrying…backpacks. You might not think much about those bags full of books, pencils, crayons, and computers, but physical therapists do.

Why Backpacks Matter

Students will always have things to carry between home and school. A backpack is a great way to do that, but if they're too heavy, they can cause problems.
Research has shown that carrying a heavy backpack changes students' posture, walking speed, step length, and more. Unsurprisingly, we also know that as students walk greater distances and become more fatigued, these changes worsen.
These changes can lead to neck pain, back pain, or other musculoskeletal issues.

How Heavy Is Too Heavy?

How much weight a student can safely carry is directly affected by their weight.
Studies have shown that changes in posture and performance start to occur when the backpack weighs 10% of the student's body weight. Experts agree that students should not carry more than 15% of their body weight in a backpack.
Unfortunately, most data show that more than half of students carry more than the recommended load.

5 Tips for Parents and Students

To reduce backpack weight and help your student avoid pain, here are a few tips:

Plan ahead - Each night, go through the backpack and remove items not needed the next day. Likewise, ensure your student doesn’t bring things home they won't need that night.
Use your locker - Planning ahead can help remove extra weight between home and school. The locker can lighten the load during the school day. Students can avoid carrying extra loads during the school day by making a few stops at their lockers.
Pack right - Heavier items should be placed close to the student's back, and lighter items should be placed further away.
Wear it right - Using both shoulder straps and front or hip straps, if you have them, helps distribute the load evenly. The bottom of the pack should be even with the bottom of the low back. Packs worn too high or low exaggerate postural changes and can restrict movement.
Pick the right pack - If you're shopping for a new backpack, look for one with two straps rather than one. A chest strap and hip belt can help distribute the load. The pack should also be sized appropriately - no longer than the student's torso.

You can't control what your student needs for school. However, you can use these tips to help reduce your student's load and ensure that they carry it correctly. If your student is having pain in their back, neck, or anywhere else, call their physical therapist today. They can help!

References

The Influence of the Weight of the Backpack on the Biomechanics of the Child and Adolescent: A Systematic Review and Meta-analysis With a Meta-Regression https://www.ingentaconnect.com/content/wk/pep/2023/00000035/00000002/art00007
Backpack use in children. Pediatric Physical Therapy : the Official Publication of the Section on Pediatrics of the American Physical Therapy Association. 2002 ;14(3):122-131. https://doi.org/10.1097/00001577-200214030-00002
Effects of Educational session on school backpack use among elementary school students https://www.scielo.br/j/rbfis/a/Y8XW48pPRmSrZbYBrJKPtct/?lang=en&format=html#
Effect of Backpack Load Carriage on Cervical Posture in Primary Schoolchildren. 1 Jan. 2012 : 99 – 108. https://content.iospress.com/articles/work/wor01289

Articles/Content

3 Tips for Backpack Safety https://www.choosept.com/health-tips/3-tips-backpack-safety
Backpack Tips from a Pediatric Physical Therapist https://www.highbarhealth.com/blog/backpack-tips-from-a-pediatric-physical-therapist
Is your child's backpack making the grade? http://www.alternatives4children.org/news/pdfs/PT%20RESOURCES%202020/Children%20and%20Backpacks.pdf

Getting the Most Out of Your Workouts

Sat, 27 Jul 2024 17:27:00 GMT

Getting the Most Out of Your Workouts

Exercise is one of the best things you can do for your health. It can reduce your risk of chronic diseases like diabetes or cancer. It reduces your risk of stroke, dementia, osteoporosis, and obesity. Exercise also helps with your mood, sleep, and overall quality of life. Despite all of these benefits, most Americans need more. According to the Department of Health, 80% of Americans don't meet the recommendations for physical activity. This is impacting our health. About half of American adults have a preventable chronic disease. The good news is that exercise positively impacts seven of the ten most common ones. That leads to the question:

Are you getting enough activity?

Here are the current guidelines:

Preschool-aged children (ages 3 - 5) at least 3 hours of physical activity daily
Children and adolescents (ages 6 - 17) at least 60 minutes of activity a day
Adults 150 minutes of moderate-intensity aerobic activity weekly and muscle-strengthening activities on at least two days
Older adults (ages 65 and older) Same as the adults above with additional components added, such as balance training

If you're falling short on physical activity, you may not think of your PT as someone who can help, but you should! Physical therapists have extensive training in anatomy, physiology, and movement science. They can get anybody moving! Here are some great times to choose a PT to help with your fitness: You're recovering from an injury or surgery.

You have pain or limitations that affect your movement.
You have a chronic condition that affects your fitness, like arthritis.
You need help improving your balance or preventing falls.
You want a personalized program that addresses specific weaknesses or imbalances.

Your PT can work with your physicians and medical team to ensure safe workouts. As you progress, they can also work with professionals like strength coaches or personal trainers to take your fitness to the next level. With your PT's guidance, you can address limitations, prevent injuries, and design a personalized program that keeps you motivated and moving towards a healthier you.

References

1) Building motivation and sustainability into the prescription and recommendations for physical activity and exercise therapy: The evidence, Physiotherapy Theory and Practice, 25:5-6, 424-441, a. DOI: 10.1080/09593980902835344 2) The physical therapist’s role in physical activity promotion. British Journal of Sports Medicine 2009;43:99-101. a. https://bjsm.bmj.com/content/43/2/99.citation-tools
3) Improving Adherence to Exercise: Do People With Knee Osteoarthritis and Physical Therapists Agree on the Behavioral Approaches Likely to Succeed?. a. Arthritis Care Res, 70: 388-397. https://doi.org/10.1002/acr.23297
4) Periodization and physical therapy: Bridging the gap between training and rehabilitation a. https://www.sciencedirect.com/science/article/abs/pii/S1466853X1500067X
Articles/Content: 1) Physical Activity Improves Your Health and Quality of Life a. https://www.choosept.com/video/physical-activity-improves-health-quality-life
2) Home Exercise From a Physical Therapist a. https://www.choosept.com/video/home-exercises-floor-mat
3) Tips to Avoid Overtraining a. https://www.choosept.com/health-tips/tips-avoid-overtraining-injuries

Getting Kids Moving: Pediatric Physical Therapy

Wed, 12 Jun 2024 23:08:00 GMT

Getting Kids Moving: Pediatric Physical Therapy

Getting Kids Moving: Pediatric Physical Therapy
Physical therapists don't just help adults recover from injuries. Pediatric physical therapists are specially trained to help children of all ages overcome challenges and reach their full potential. Whether your child has a developmental delay, a sports injury, or a chronic condition, a PT can create a fun and effective program to get them moving.

How PT for Kids Works

Unlike a typical doctor's visit, pediatric PT sessions are all about play! Therapists use games, activities, and exercises tailored to your child's needs and interests. This might involve:

Building Strength and Coordination: PTs use fun exercises and activities like animal walks, obstacle courses, and games to help children improve their balance, agility, and muscle control. These skills can be essential for everything from playing on the playground to keeping up with friends.
Addressing Developmental Delays: Physical therapy can be a game-changer for children experiencing delays in reaching milestones like rolling over, crawling, or walking. Your PT will assess your child to identify the areas holding them back and create a fun program to help them develop the necessary skills to progress.
Recovering from Injuries: Did your little athlete take a tumble? PTs can help kids heal from sports injuries and surgeries. A PT will help your child restore strength and flexibility so they can safely get back to their favorite activities.
Managing Chronic Conditions: Children with conditions like cerebral palsy or muscular dystrophy can benefit from physical therapy to help manage their symptoms and improve their overall function and well-being. A PT will assess your child to identify areas of strength and areas that need improvement. They will then develop a program to help your child maximize their strength, range of motion, coordination, and endurance. They'll educate you and your child on things you can work on at home. They can also help get your child any needed equipment like wheelchairs, braces, or walkers.

Benefits Beyond Movement

Physical therapy isn't just about physical health. While physical therapists play an important role in promoting physical activity and health in kids, PTs can also help children with:

Self-Confidence: As kids gain strength, coordination, and independence, their confidence soars. This can have a positive impact on all areas of their lives.
Pain Management: PTs can teach children techniques to manage pain and discomfort, improving their overall quality of life.
Socialization: Gross motor skills help children participate in play and games with peers, which help children develop social skills and build friendships.

If you think your child might benefit from physical therapy, talk to your pediatrician or call your PT. They can assess your child's needs and create a personalized plan to help them reach their goals!

References

The Scope of Pediatric Physical Therapy Practice in Health Promotion and Fitness for Youth With Disabilities. Pediatric Physical Therapy 27(1):p 2-15, Spring 2015. | DOI: 10.1097/PEP.0000000000000098 https://journals.lww.com/pedpt/Fulltext/2015/27010/The_Scope_of_Pediatric_Physical_Therapy_Practice.2.aspx
Aquatic Physical Therapy for Children with Developmental Coordination Disorder: A Pilot Randomized Controlled Trial, Physical & Occupational Therapy In Pediatrics, 30:2, 111-124, DOI: 10.3109/01942630903543575
Physical Therapy Management of Congenital Muscular Torticollis: An Evidence-Based Clinical Practice Guideline. Pediatric Physical Therapy 25(4):p 348-394, Winter 2013. | DOI: 10.1097/PEP.0b013e3182a778d2 https://journals.lww.com/pedpt/Fulltext/2013/25040/Physical_Therapy_Management_of_congenital_muscular.2.aspx
Pain Assessment and Management in Children With Neurologic Impairment: A Survey of Pediatric Physical Therapists. Pediatric Physical Therapy 22(3):p 330-335, Fall 2010. | DOI: 10.1097/PEP.0b013e3181ea8d7d https://journals.lww.com/pedpt/FullText/2010/22030/Pain_Assessment_and_Management_in_Children_With.18.aspx

Articles/Content:

5 Ways to increase physical activity in infants and toddlers https://www.choosept.com/health-tips/5-ways-increase-physical-activity-infants-toddlers
Activities to Promote Development in Children https://www.choosept.com/childrens-activities
Whole Body Exercises for Kids of all Abilities https://www.choosept.com/video/whole-body-exercises-kids-all-abilities

Finding Balance Dizziness and Physical Therapy

Fri, 24 May 2024 18:02:00 GMT

Finding Balance Dizziness and Physical Therapy

Dizziness is common in people over 20, and it can be a big problem in daily life. Feeling unsteady, lightheaded, or like the room is spinning is alarming and makes daily tasks difficult. The good news is that dizziness often has treatable causes, and your physical therapist can be the perfect person to help.

Understanding Dizziness

Dizziness isn't a specific problem—it's a symptom that can be caused by many different issues. Feeling dizzy most commonly occurs due to issues with the inner ear, but it can also occur due to vision, joint or muscle issues in the neck, migraines, changes in blood pressure, head injuries, or other neurological problems.

How Physical Therapists Help

To understand dizziness and how a PT can help, you must know a little about how balance works. Your brain uses information from your inner ears, your vision, and input from your joints about their position and movement to keep you balanced and stable. Typically, all of this information paints the same picture for your brain. If your brain gets conflicting information – say, your inner ear sends different information than vision and your joints - that often results in a feeling of dizziness, unsteadiness, or vertigo. Your physical therapist will ask questions about your history and then test all of the systems that help you stay balanced to determine the cause of your dizziness. Your treatment plan will vary depending on what your PT finds. Some typical examples include: ● Exercises: Your PT may prescribe specific exercises to improve your balance, strengthen or stretch specific muscles, or help retrain your brain to interpret sensory information. These can include gaze stabilization exercises, which help your eyes and inner ears work better together; habituation exercises, which help your brain get used to different types of input; and balance training on various surfaces. ● Canalith repositioning maneuvers (CRM): If your dizziness is caused by benign paroxysmal positional vertigo (BPPV), a specific type of inner ear problem, your therapist may perform maneuvers to reposition tiny crystals within your ear canal, alleviating your vertigo. They can also teach you how to do these at home. ● Education: Your therapist will educate you about your condition, how to manage dizziness, and exercises you can perform at home. They may also help you modify activities that cause dizziness or train you on ways to work through it. Dizziness doesn't have to interfere with life. Physical therapists can help reduce dizziness, improve balance, lower the risk of falls, and increase confidence in daily activities.

References:

Cervicogenic Dizziness: A Review of Diagnosis and Treatment
https://www.jospt.org/doi/10.2519/jospt.2000.30.12.755
Physical therapy interventions for older people with vertigo, dizziness and balance disorders addressing mobility and participation: a systematic review. BMC Geriatr 20, 494 (2020).
https://doi.org/10.1186/s12877-020-01899-9
Vestibular Rehabilitation for Peripheral Vestibular Hypofunction: An Evidence-Based Clinical Practice Guideline: FROM THE AMERICAN PHYSICAL THERAPY ASSOCIATION NEUROLOGY SECTION. J Neurol Phys Ther. 2016 Apr;40(2):124-55. doi: 10.1097/NPT.0000000000000120. PMID: 26913496; PMCID: PMC4795094
10.1097/NPT.0000000000000120
Between Cognitive Assessment and Balance Measures in Adolescents Referred for Vestibular Physical Therapy After Concussion. Clin J Sport Med. 2016 Jan;26(1):46-52.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4856020/
Physical Therapy lowers falls by 68% after Dizziness
https://www.apta.org/article/2023/09/19/study-physical-therapy-after-dizziness-diagnosis-lowers-fall-risk-by-86
Physical Therapy Guide to Dizziness
https://www.choosept.com/guide/physical-therapy-guide-vertigo
Vestibular Rehabilitation Therapy
https://my.clevelandclinic.org/health/treatments/15298-vestibular-rehabilitation

Plains Physical Therapy Blog

Movement Is a Journey

Is Your Body Ready for a Northwest Montana Summer?

The winter-rust problem

It's not just you — it's physics

Think of a physical therapist as a movement consultant

One thing worth knowing: you don't need a referral

Stay in the game

Further reading

Moving Better with Parkinson’s

How Physical Therapy Can Help

Your Goals Are the Secret to “Getting Better”

More Than Just Muscles

How Physical Therapy Protects Your Heart

﻿

Start 2026 Strong

Why an Annual Physical Therapy Check-Up Matters

Stay Active, Stress Less: A PT’s Guide to the Holidays

Get Ready for Winter

How to Stay Active and Injury-Free All Season Long

Physical Therapy for Chronic Pain: A Path to Lasting Relief

Physical Therapy for Chronic Pain: A Path to Lasting Relief

Stay Steady: Tips for Fall Prevention Month

Build Strength to Protect Yourself

Keep Young Athletes Safe

Keep Young Athletes Safe

Summer-Proof Your Back:

Easy Core Exercises for Pain-Free Travel and Outdoor Fun

Workplace Wellness

Workplace Wellness

Spring Back into Motion: Preventing

Spring Back into Motion: Preventing

Move Your Way to a Healthier Heart

Move Your Way to a Healthier Heart: A Physical Therapist's Guide

Healthy Holidays

Maintain Your Exercise Routine and Reduce Stress

Physical Therapists Offer Solutions for Better Sleep

October is Physical Therapy Month

Celebrate National Physical Therapy Month

Holistic Approach

Safety

Cost-Effectiveness

Improved Mobility and Function

Long-Term Benefits

1 in 3 Seniors Will Fall This Year.

1 in 3 Seniors Will Fall This Year: How Physical Therapy Can Help Prevent It

Head Back To School With A Healthy Back

Why Backpacks Matter

How Heavy Is Too Heavy?

5 Tips for Parents and Students

References

Articles/Content

Getting the Most Out of Your Workouts

Getting the Most Out of Your Workouts

Are you getting enough activity?

﻿

References

Getting Kids Moving: Pediatric Physical Therapy

Getting Kids Moving: Pediatric Physical Therapy

How PT for Kids Works

Benefits Beyond Movement

References

Finding Balance Dizziness and Physical Therapy

Finding Balance Dizziness and Physical Therapy

Understanding Dizziness

How Physical Therapists Help

References: