Physical Therapy Tips

How To Avoid Injury When Gardening

Wed, 23 May 2012 17:12:00 GMT

Gardening is great exercise, fun, and can be a wonderful part of healthy, active living. It also improves strength and can help increase and maintain flexibility. Not only does it offer physical benefits, it can also do wonders for the mind. People often find gardening a great stress reliever. But before you head out to spend hours digging and planting, read these important tips on how do it safely!

Don’t over reach. Move to the job and keep moving to be close to your work.
Keep your elbows partially bent, especially when doing resistive activities requiring elbow strength.
Face your work without twisting.
Hold objects with a light grasp for a short period of time. Avoid a tight, sustained grasp.
Squat with your heels on the ground.
Keep your back relatively straight, feet apart about a foot and toes pointed outward.
Plan your projects when it's easier to do them. Moist earth is easier to dig in than dry, compact earth or soggy, saturated earth.
Keep tools close at hand.
Alternate tasks that require heavy or repetitive movement with tasks that are easier to do.

Thank You NPT, For Getting Me Back On My Feet!

Wed, 23 May 2012 15:20:00 GMT

As physical therapists we take on a personal relationship with many of our patients. One very special patient, James, wanted to share his story. His courage and determination is an inspiration to everyone. To James, thank you so much for telling your story.

Letter from James:
I was a patient at Northern Physical Therapy back in 2010 after I broke my leg in two places, my hip in five places, and my tailbone, due to a motorcycle accident on June 27, 2010. I still have a titanium rod and screws in my leg.

I came to therapy in a wheelchair and it was a hard job trying to get back on my feet again. I started out rough but with the help of Susan Roemer, my physical therapist at NPT, I bounced back. Susan worked with me and gave me encouragement along the way. There were four reasons to get back on my feet again, and they were my wife and three children.

I started out at 210 pounds over a year ago and decided to lose the weight to attempt a 5k mud run. I accomplished this by losing over 55 pounds and I have done two 5k runs. I did not stop there as I had in mind to test myself even more by attempting a 12 mile tough-mudder event, which is a military grade style obstacle course with electric shock therapy at the end. My family and friends thought I was crazy but it did not stop me one bit. I trained hard and got the weight down and finished the race in three hours. I went back to NPT and asked Susan Roemer if she woud like to join me in yet another tough-mudder event. With a lot of persuasion, she said yes.

Susan and I gearing up for the race.

We achieved our goal on April 15, 2012, in just over 3 hours.

I am writing this because if you think you can not overcome something, you are wrong. I set goals for myself and achieved them, and some say I went beyond that. I just wanted to prove to myself that I could do it, and you can too.

So, THANK YOU NPT, for getting me back on my feet!

James Bissette

Youth Handwriting Clinic Offered At 3 Locations

Wed, 23 May 2012 17:19:00 GMT

Geared towards students between the ages of 6 and 11, “Getting It Write” is a six-week handwriting program designed for children experiencing difficulties with the skill of handwriting. This program was developed by, and is taught by Occupational Therapists. Each week focuses on a different skill that precedes the development of handwriting. A multi-sensory approach is emphasized, including general body coordination, tactile and kinesthetic awareness, visual spatial perception, hand manipulation skill, strength and motor planning.

Clinics are conveniently offered in three locations: Coopersville, Wayland, and Cedar Springs. Assessments begin the week of June 4 and classes begin June 11 and July 23.

Summer is a great time to work on writing skills, in preparation for the upcoming school year. The assessment and six week class is $120. For registration or questions, call 616.997.6172, click here, or email info@northernpts.com.

Staff Feature: Marcus Ribant

Wed, 23 May 2012 15:44:00 GMT

My name is Marcus Ribant and I am a Certified Athletic Trainer. I work with athletes here a Northern, and I am the Athletic Trainer at Coopersville High School.

I graduated from Grand Valley State University with a bachelor’s degree in Athletic Training. During my time at GVSU, I worked with their Football and Basketball programs as well as Forest Hills Northern and Grandville High School. I have a strong passion for all sports and enjoy working with athletes of all ages. In my spare time I enjoy fishing, running, and biking. This summer I plan to enter a couple biathlons and triathlons.

Shingles and Chickenpox

Thu, 10 May 2012 15:17:00 GMT

Both shingles and chickenpox are caused by the same virus. Once a person has had chickenpox the virus remains dormant in your system. If the virus returns due to a weakening of the immune system caused by things such as stress, aging, disease, or some medications it comes back as shingles. Shingles is not necessarily contagious, one person cannot catch shingles from another person, however if someone who has not had chickenpox comes in contact with a person with shingles they can catch the varicella-zoster virus and in turn get chickenpox. For the majority of individuals, once they have had chickenpox the virus stays dormant in their system, it's just in some individuals it will become active again for one reason or another which causes a shingles rash. The only time in which the virus could be passed from one person to another is during the time when the sores are open and weeping. Once the sores crust over the virus can no long be passed. If you come in contact with someone who has shingles, as long as you have already had chickenpox there shouldn't be anything to worry about, however you should make sure to wash your hands and anything the person has come in contact with, as the virus could be spread to another individual who has not previously had chickenpox or the varicella vaccine.

Girls Night Out: Women's Health Open House in Coopersville!

Tue, 01 May 2012 21:41:00 GMT

Knowledge is power…especially when you have your friends to support you! So why not put a healthy twist on your next night out with the ladies? Grab the girls and join us for an evening chock full of great information about women’s health issues including:

urinary incontinence
pelvic pain
pregnancy & postpartum concerns
lower back pain
cancer
lymphedema
post mastectomy
female sports activity and injury

We’ll have stations set up for each topic, so that you can easily find information on your specific area of interest. Wine and dessert will also be served.

May 17, 5-7 pm at Northern Physical Therapy in Coopersville
RSVP BY May 14 to northernpts.com/rsvp, 616.997.6172, or rsvp@northernpts.com

Low Back Pain: Does it affect you?

Wed, 23 May 2012 17:10:00 GMT

A new study conducted by the American Physical Therapy Association (APTA) shows startling results on low back pain. Nearly two-thirds of Americans suffer from low back pain, yet 37% of them do not seek professional help for pain relief, oftentimes because they don't realize they can prevent or treat the condition with the help of a physical therapist. Given the statistics, there's a good chance that you or someone you know fits in this category. Low back pain can affect your daily life in many ways including exercise, sleep, work, and general daily activities.

Interesting Findings

Low back pain isn't just for those who spend a lot of time on their feet. In fact, more than half (54 percent) of Americans who experience low back pain spend the majority of their workday sitting.
It is a common perception that bed rest will help alleviate back pain, but this is not true. In fact, bed rest for longer than a day can actually slow down your recovery.

You don't have to live with low back pain
While low back pain is a common problem, it doesn't have to be a common part of everyday life. Physical therapists advise staying as active as possible and sticking to a normal routine, since bed rest for longer than a day can actually slow down recovery. Most low back pain is not serious; much of the time it is caused by overuse, strain, or injury. Rarely, low back pain is caused by a more serious condition such as a herniated disc or osteoarthritis. If pain lasts more than a few days or gets worse, it may be advisable to make an appointment with a physical therapist. By determining the cause of a patient's low back pain, physical therapists get to the source of the problem and develop a treatment plan, which may include a combination of exercises to strengthen the back, manual therapy to improve the mobility of joints and soft tissues, and education about how to take better care of the back to relieve pain in the long term. If you are experiencing low back pain, give us a call to set up a consultation. Our therapists are trained to understand how the spine works. To find out more, download the APTA ebook.

Headaches and Physical Therapy

Mon, 09 Apr 2012 13:45:00 GMT

If you've ever suffered from headaches you know how difficult they can be to manage. At times they're simply a nuisance, and other times they make it difficult to function in everyday activities.

There are many different types of headaches, with just as many causes. The International Headache Society describes several different categories of headache including:
- Tension
- Migraine and cluster
- Secondary headaches from an underlying condition, such as fever, disease, sinus, etc.
- Cranial neuralgias, facial pain, and other headaches

Most headaches are harmless and resolve on their own, although severe headaches that recur frequently can affect your ability to do daily activities and can reduce your quality of life. However, there is effective treatment for almost every type of headache. The challenge lies in determining the type of headache, its cause, and in developing an appropriate treatment plan that will reduce both its frequency and intensity. Physical therapists can help determine the type of headache you have and are experts in managing pain from tension-type headaches.

What are Headaches?
Headaches, like back pain, are one of the most common physical complaints and can be one of the most frustrating to manage. Tension-type headaches (also called muscle-spasm headaches) are the most common types of headaches in adults and they may be the result of a neck or jaw problem, poor posture, fatigue, or stress.

A problem in the neck, head, or jaw--such as an injury or arthritis--can lead to tension in the muscles at the back of the head and to increased pressure on the nerves to the face and head. Poor posture can cause these muscles to become overworked, which can trigger a headache.

How Does it Feel?
A tension headache typically begins at the back of the head and spreads to the top of the head and the eyes. You might feel an increase in facial pain along the cheeks near the jaw bone. People often describe a tightness, a sensation of someone tugging on their hair, or a feeling of wearing a tight cap. These headaches can worsen with specific positions--such as sitting at a desk--and may ease with rest.

How Can a Physical Therapist Help?
At Northern Physical Therapy we will conduct a thorough examination that includes a review of your health history. We will will ask you questions and perform tests to determine the most likely cause of your headaches. For example, we may ask you:

- to recall any previous injuries to your neck, head, or jaw
- the location, nature, and behavior of your pain and other symptoms
- to draw your areas of pain on a body diagram
- to perform tests of muscle strength and sensation
- examine your posture when sitting, standing, and performing various activities
- measure the range of motion of your neck, shoulders, and other relevant parts of your body
- use manual therapy to evaluate the mobility of the joints and muscles in your neck

If it appears that you do have tension-type headaches, we will work with you to design a plan of care to meet your goals. If the evaluation indicates that you may have a different type of headache--such as sinus, migraine, or cluster headache--we will likely refer you to another health care professional for additional diagnostic tests and treatment.

As physical therapists, we will work with you to correct the problems that are causing your pain and help you learn to prevent headaches through simple changes in your posture and lifestyle:

Improve neck mobility. We use a specialized technique called manual therapy to increase movement and relieve pain and to stretch the muscles of the back of the neck.

Improve your strength. We will teach you exercises to increase the strength of the muscles that help stabilize your upper back and neck to improve your posture and endurance and make it easier for you to sit or stand for longer periods of time without discomfort.

Improve your posture. We will teach you to ways to improve your posture. Whether it is simply pushing your chest out or pulling your shoulder blades backward and together, slight modifications to everyday living can make a vast improvement in posture.

Modify your workstation or home office. Tips may include:
- using a headset instead of a regular phone
- adjusting your computer screen so that it is no lower than the level of your eyes
- finding an appropriate desk chair
- adjusting the position of your computer mouse

You don't have to live with pain, therapy can often help. If you are experiencing frequent headaches, contact us to see how we can begin helping you feel better today.

Treat your staff with in-office massage!

Mon, 02 Apr 2012 14:02:00 GMT

Looking for a fun, convenient, and healthy way to treat your staff or co-workers? How about the gift of massage! Your employees will feel appreciated for all of their hard work as our team of professional massage therapists uses their magical fingers to help them relax and melt away stress. And unlike meals out and high-calorie treats that often adorn the break room, the gift of massage is a healthy way to say “thanks.”

With NPT, we make it easy! Our therapists will travel to you and bring and set up their own equipment. If you prefer, gift certificates may also be purchased for a massage at any of our locations.

And don’t forget…Administrative Professionals Day is April 25th!

Relay For Life: Showing Support for Cancer

Fri, 23 Mar 2012 15:11:00 GMT

It’s time to tell our story, and show our support. Most of us know someone who has had cancer – a friend, family member or neighbor. Please join the Northern Physical Therapy team for Relay for Life in Sparta to raise money for the American Cancer Society. It is our goal to have the team raise more money than last year ($1100), and to have a participant on the track for the whole 24 hours. The event is June 8-9, 2012, noon – noon.

We are participating in the American Cancer Society’s Relay For Life because we want to make a meaningful difference in the fight against cancer.

Almost everyone has been touched by cancer, either through their own personal battle or through someone they love.

Every day, the American Cancer Society is helping us stay well by preventing cancer or finding it at its earliest, most treatable stages. They assist families in finding the best resources to help their friend or loved one deal with a diagnosis and their journey to get well. The American Cancer Society is also rallying communities (like ours!) through events like Relay For Life, to fight back and find cures for this disease.

Please join the Northern Physical Therapy team or make a donation to help the American Cancer Society create a world with less cancer and more birthdays. Together, we can help make sure that cancer never steals another year of anyone’s life!

Donate or Register to be part of our team by visiting our team page here.

March is National Athletic Training Month!

Wed, 07 Mar 2012 21:05:00 GMT

People today are more active than ever before, that's why its so important to have knowledgeable "trainers" in your corner to help you stay healthy - and stay active. But, what really is an Athletic Trainer and what do they do?

According to the National Athletic Trainers' Association (www.nata.org), an Athletic Trainer is an expert at recognizing, treating and preventing musculoskeletal injuries. Their daily activities include:

Providing physical rehabilitation services
Preventing, diagnosing, treating, and rehabilitating injuries
Coordinating care with physicians and other health care professionals
Working in schools and universities, with professional sports teams, and in clinics, hospitals, and corporations

At Northern, we both encourage and enhance our athletic communities. We staff the Athletic Trainer at both Coopersville and Cedar Springs High Schools. In addition to working with athletes and tending to injuries on and off the field, our Athletic Trainers also run our summer sports and fitness camps.

Students enjoy the fitness aspect of our summer sports camp

Mark Garnaat is the Athletic Trainer at Cedar Springs HS. He has been involved with treatment and prevention of injuries of high school athletes during his six years with Northern Physical Therapy. He graduated from Grand Valley State University with a BS in Physical Education and a minor in Health Education.

Mark Garnaat, Coopersville High School Athletic Trainer and Northern Physical Therapy employee, tapes an athlete's ankle.

Marcus Ribant is the Athletic Trainer at Coopersville High School and he works with treatment and prevention of injuries of high school athletes at Northern Physical Therapy. He graduated from Grand Valley State University with a BS in Athletic Training.

As we celebrate National Athletic Training Month we offer thanks not only to Mark and Marcus, but to all the Athletic Trainers who are looking out for our athletes. Their mission to maintain your health will keep you active and moving for years to come.

Wellness at Work

Fri, 02 Mar 2012 17:35:00 GMT

When we think of our place of work related to our health, we might think of things like air quality, cleanliness, or how to resist those high-calorie treats people bring in to share when we’re trying to watch our waistline. But have you ever really given much thought about how you or your employees function physically on a day-to-day basis? There’s a growing trend in the physical therapy field in regards to ergonomics, which is defined as the science of designing a person's environment so that it facilitates the highest level of function.

Working at a computer work station all day can take a toll on the body. Repetitive activities and lack of mobility can contribute to aches, pains, and eventual injuries. Sitting at a desk while using the keyboard for hours on a day to day basis can result in poor circulation to joints and muscles, it can also create an imbalance in strength and flexibility of certain muscles, and muscle strain. These issues can be easily remedied by modifying your workstation.

Get out of your chair...

Several times a day and move around, even for 30 seconds (Liz Lemon was on to something with those 30 second dance parties!
Roll your shoulders back
Turn your head side to side
Stretch out your forearms and your legs

Your chair should have:

Wheels (5 for better mobility)
The ability to twist freely on its base
Adjustable height
Adjustable arm rests that will allow you to sit close to your desk
Lumbar support
Seat base that adjusts to a comfortable angle and allows you to sit up straight

The position of the keyboard is critical:

The keyboard should be at a height that allows you to have your forearms slightly below a horizontal line, or your elbows at slightly more than a 90 degree angle.
You should be able to slide your knees under the keyboard tray or desk
Avoid reaching for the keyboard by extending your arms or raising your shoulders

The position of your computer monitor is important:

The monitor should be directly in front of you
The top of the monitor should be at your eye level, and at a distance where you can see it clearly without squinting, or leaning forward or backward
If you need glasses for reading, you may need to have a special pair for use at your computer to avoid tipping your head backward to see through bi-focals or other types of reading glasses

How can a physical therapist help?

A person's work environment should fit his or her capabilities as a worker. Some common problems that arise from inadequate workspace ergonomics include back, neck and shoulder pain. Other problems include repetitive strain injuries such as carpal tunnel syndrome and tennis elbow. The physical and occupational therapists at NPT can provide education on ergonomics and treatment to relieve these problems in order for a worker to resume their normal job duties. Additionally, NPT offers onsite services to help employers identify hazards that may contribute to on-the-job injury, and determine how it can be restructured into an efficient work environment.

We welcome the opportunity to get you or your employees “moving in the right direction” at work! For more information contact any of our offices.

So... Did We Win?

Thu, 01 Mar 2012 01:55:00 GMT

This weekend was Coopersville's annual Outhouse Race, 5k Chill, and Chili Cookoff. You may remember we have a bit of a winning streak, as noted here. So we hyped things up a bit, encouraged you all to come check out the festivities, and hoped we would take home a trophy or two.

First things first...our awesome chili, which was prepared by Susan in our Coopersville office, took home a second place trophy this year!

Terri, Susan, Terri's mom, and Josh, from our Coopersville clinic, helped serve and prepare our trophy-worthy chili!

Next up, the chilly 5k Chill.... Northern had an awesome presence. Diana, one of our Cedar Springs physical therapists, took first place in her age group! Gina, our co-owner and Coopersville therapist, took second in her age group. Way to go ladies...great job!!

Finally, and perhaps the most anticipated event of the day was the Outhouse Race. Remember, the Northern co-sponsored team took first place last year, so we had some big shoes to fill. This year our co-sponsored team won second place in speed and first place in Best of Show!

These runners were tired after the race!

Thanks to all who came out and supported Northern and our teams this year. A great day was had by all!

Carpal Tunnel Syndrome and Physical Therapy

Mon, 20 Feb 2012 16:13:00 GMT

We don't often realize how much we use our hands and wrists in our daily lives - until we begin experiencing pain. Carpal tunnel syndrome (CTS) is a relatively common condition of the wrist and hand that can affect the use of your whole arm. It is caused by pressure on the nerve at the base of the palm (median nerve). Fortunately for most people who develop CTS, physical therapy treatment can often relieve pain and numbness and restore normal use of the hand, wrist, and arm without the need for surgery.

What is Carpal Tunnel Syndrome?

The carpal tunnel is a narrow channel on the palm side of your wrist, about the width of your thumb. The tunnel protects the median nerve and the tendons that bend your fingers. Pressure on the nerve can cause pain and weakness in your wrist and hand and numbness or tingling in your fingers. This pressure is caused by crowding or irritation of the median nerve in the carpal tunnel and can lead to CTS.

Carpal tunnel syndrome can develop through daily work activities such as using a keyboard & computer and performing assembly line work. Some leisure activities such as sewing, racquetball, and playing certain string instruments can lead to CTS. But its not just daily activities that can cause the syndrome. Certain health conditions can also lead to CTS, including inflammation of the tendons in the wrist, injuries to the wrist, hormone changes, diabetes, arthritis, and certain medication use.

Signs and Symptoms
CTS typically starts slowly, with symptoms such as burning, tingling, "pins and needles," or numbness in the palm of the hand and fingers. Often the symptoms are more noticeable during the night, and people report being awakened by symptoms. Many people feel the need to "shake out" their hands to try to relieve the symptoms.

As the condition progresses, the symptoms become noticeable during the day and can get worse when holding certain items. Weakness of the hand and more constant numbness may occur if the pressure on the nerve continues. You may find that you drop objects unexpectedly or have a weakness in your grip.

How Is Carpal Tunnel Syndrome Diagnosed?
As physical therapists, we are experts in the movement and function of the body and will conduct an evaluation to determine all of the factors that may be contributing to your condition. We may test the grip strength of your fingers and thumb, do sensory and range of motion tests, or do x-rays and electrical studies to determine the transmission of the nerve and the severity of the CTS.

How Can a Physical Therapist Help You?
After the evaluation, we will prescribe a treatment plan based on your specific case and condition. Depending on the cause of your carpal tunnel syndrome, your therapy program may include education regarding wrist positions and proper neck and upper back posture, exercises to increase the strength of the muscles in your fingers and forearm, stretching exercises to improve the flexibility of the wrist and hand, use of heat/cold treatments, use of a night splint to reduce discomfort, or a worksite visit to assess your work station. Your physical therapist will also consider your home and leisure activities, with recommendations such as wearing gloves to keep your wrist and hands warm, and limiting activities that aggravate the condition.

As always, the goals of physical therapy are to reduce your symptoms without the need for surgery, to enable you to continue moving pain free, and to help you resume your normal activities.

Can Carpal Tunnel Syndrome Be Prevented?
There are no proven strategies for preventing carpal tunnel syndrome, but there are ways to minimize stress to your hands and wrists.

Reduce force: Many people use more force than needed when performing work with their hands. Relax your grip to avoid muscle fatigue and strain. When writing for long periods of time use a larger-handle pen or soft gel grip.

Take frequent breaks: When doing repeated activities, give your hands a break by performing stretching exercises. If possible, alternate your hands when completing some tasks.

Neutral wrist position: Avoid bending your wrists by keeping them in a straight or “neutral” position.

Work area adjustment: Have one of our physical therapists examine your work area to make sure it fits your body properly. Making simple adjustments can help to avoid unnecessary strain.

Improve your posture: Believe it or not, proper alignment of your trunk, neck, and shoulders can prevent excessive strain and improper positioning of the wrists and hands.

Keep your hands warm: You are more likely to develop hand pain and stiffness if you work in a cold environment. If you can't control the temperature, be sure to wear gloves to keep your hands and wrists warm.

Maintain good health: Paying attention to your general health is an important step in preventing CTS. Staying physically fit and maintaining a healthy weight may help control diseases and conditions that may contribute to the onset of CTS.

As always, if you have questions regarding carpal tunnel syndrome, and whether therapy can help your situation, feel free to contact any of our 5 clinics and we would be happy to help you. Remember, you don't have to live with pain.

Pregnancy & Physical Therapy

Sat, 11 Feb 2012 19:18:00 GMT

Pregnancy is a time of great change for you and your body. As your baby grows you begin carrying extra weight, your abdominal muscles become stretched and weakened, and your center of gravity shifts forward.

These changes as well as changes in hormone levels contribute to the conditions listed below. These are conditions that can occur during pregnancy, persist after pregnancy, and/or occur after pregnancy.
Upper back and shoulder ache
Lower back and pelvic pain
Hip, knee and ankle pain
Weakening/ separation of stomach muscles
Carpal tunnel syndrome
Leakage of urine

After a thorough examination by your medical provider to determine the cause your symptoms, a referral to a physical therapist can help address the musculoskeletal causes of your discomfort. If you are experiencing symptoms prior to pregnancy, a physical therapist can assist you in beginning an exercise program now to limit aggravation of symptoms during pregnancy. If you are experiencing symptoms during pregnancy, a referral to a physical therapist can help alleviate or reduce symptoms to improve comfort throughout the remainder of your pregnancy. Finally, if you are experiencing symptoms after pregnancy, physical therapy will help correct the issue and help you return to caring for your newborn with less pain.

As part of your care, a referral to an occupational therapist can help you learn proper posture and body mechanics to reduce symptom aggravation and prevent future injuries when caring for your newborn. The goal of treatment is to prevent these conditions, minimize the current episode of discomfort, and reduce the risk of future occurrences to allow normal function during activities of daily living, work and play.

Contact any one of our offices to see how physical therapy can help you before, during, and after your pregnancy.