7 Steps to Feeling Great on Your Vacation

Do you have a vacation coming up? Planning on getting away from it all? One of the fun things that we do on vacations is indulge in fun and different foods and drinks. But unfortunately, this can also lead to us feeling unhealthy and sluggish because our bodies are getting lots of extra fat, sugar and alcohol. Here are seven ways to feel great on your vacation while still being able to indulge in some yummy treats!

  1. Bring plenty of bottled water. This will help you to stay hydrated, decrease your cravings for sugary drinks and will give you tons of energy because your body is energized by water! Okay, you can put a little flavoring in it if you need to. But please note that soda, tea, coffee and seltzers are not water and won’t hydrate you well. Have those fun drinks in addition to regular water breaks!
  2. Bring healthy options for breakfast and skip the sausage and pancakes. I know, you want to get your money’s worth at your hotel and love those “free” breakfasts. But breakfast that is laden with high fat, sugar and refined flour, like in pancakes, waffles and pastries, can have you begin your day feeling slow and heavy. Replace this meal with a healthy whole grain breakfast bar, fruit, instant oatmeal, etc. to energize your body to begin the day. Save your vacation treats for later in the day, and you’ll have more energy for a full day of fun!
  3. Start your meals with water and a salad or fruit. After that you can eat that amazing sandwich or meal at your favorite vacation restaurant. Enjoy the meal, but remind yourself that you don’t have to eat every bite! You’ll feel better wasting a little food rather than feeling stuffed to the gills. Is there a fridge where you’re staying? Bring back the leftovers and eat them when you feel a snack urge coming on later in the day. 
  4. Bring healthy snacks with you wherever you go. My husband and I enjoy bringing small bags of popcorn, protein bars, fruits and veggies to snack on. This saves tons of money and calories, and we feel so much better throughout the day!
  5. Enjoying some fun alcoholic beverages? Change it up by having a cocktail and then having a glass of water. You’ll feel better and be able to enjoy yourself more instead of not wanting to move from your chair or feeling sick later.
  6. Get moving! If your vacation doesn’t already have hiking, walking or movement mixed into the day, then add some! Plan walks around the area, swimming or other activities that will get you up and moving. Even small movements can make a big difference.
  7. Get a free physical therapy evaluation. You want to be at your most active and healthy on your vacation, and at Innovate Physical Therapy we want to help you do that. That’s why we offer free physical therapy evaluations, to make sure that you are ready for all of the fun activities you have planned! Call us at (402) 682-4210 and we’d be happy to talk to you about what you need to be at your best.

I love a great vacation with great food, relaxation and fun! But I have also learned that in order for me to enjoy myself to the fullest I need to be feeling good. Consider the above suggestions, and don’t forget to have a blast on your next vacation. Self-care is so important! We all need a break. Just don’t forget to take care of your body while you’re doing it, and you’ll come home feeling amazing!

Kathy Ramaekers, OTR/L, CHT
Innovate Physical Therapy

National Women’s Health Month: Managing Your Health with Physical Therapy

Women’s health issues like back pain, pelvic health and urinary incontinence are not the easiest topics to discuss. But they are incredibly important to address, and what better time to do so than in May, which is National Women’s Health Month?

“It’s time for issues like urinary incontinence and other women’s health concerns to be treated just as common place as a fever or other aches and pains,” said Jenifer Johnson, PT, DPT, at Innovate Physical Therapy. “Ask your doctor about physical therapy. They are typically on board with anything that may help you improve your quality of life.”

The therapists at Innovate Physical Therapy help empower women to manage their health with specialized services designed to improve the health concerns that women are likely to encounter. Therapy services include pelvic floor evaluation, manual therapy, biofeedback and electric stimulation, general education and pelvic floor strengthening exercises.

 “We focus on many things from more general orthopedic lower back pain and wellness to more specific conditions including osteoporosis, pelvic organ prolapse and urinary incontinence,” said Johnson.

Physical therapy is a great option, as research has shown that pelvic floor muscle rehab can produce a 73 percent cure rate and 97 percent improvement rate for women with stress urinary incontinence.

Innovate physical therapists also can treat Sacroiliac joint (SIJ) dysfunction, cystocele and rectocele. In order to provide private and comfortable spaces, Innovate Physical Therapy offers individual therapy rooms.

The therapists at Innovate Physical Therapy are happy and ready to help address your concerns and needs, getting you back to full health! Call us at (402) 682-4210 to talk to one of our therapists and schedule a free therapy screening.

Occupational Therapy Month: Defining Occupational Therapy and the Benefits for You

April is Occupational Therapy Month. This month is set aside to focus on the role that occupational therapists play in helping individuals have a good quality of life and staying active, happy and healthy.

At Innovate Physical Therapy, we know first-hand how critical occupational therapists are in the health care world.

“Occupational therapy is so fulfilling because I get to help people become more independent in their daily living activities,” said Kathy Ramaekers, OTR/L, CHT, occupational therapist at Innovate Physical Therapy in Bellevue. “No matter what our age is, it’s important for us to be independent with our personal care and to be able to engage in our favorite pastimes.”

Occupational therapy is all about empowering the individual to maintain or regain their quality of life and independence. This is done by focusing on what is possible, what an individual can do and not on any debilities the individual might have.

“One client I worked with wanted to be able to pick up her newborn without hand pain, and another client wanted to be able to play golf again,” Ramaekers said. “That’s what was important to these clients, and they were both able to return to these activities after therapy intervention. I am truly blessed to be in this profession!”

Though they have similarities and often work together, occupational therapy and physical therapy are two different forms of rehabilitational sciences with their own focuses. Physical therapy primarily focuses on mobility, reducing pain and gross motor skills as well as rehabilitation and injury prevention. Occupational therapy concentrates on everyday activities that an individual needs to be able to do. According to the American Occupational Therapy Association, occupational therapy is the only profession that helps individuals across their lifespan to do the things they want and need to do through the therapeutic use of daily activities.

“Occupational therapy is a tremendous resource for the team at Innovate Physical Therapy,” said Luke Collin, DPT, outpatient therapy coordinator for Innovate Physical Therapy in Bellevue. “Being able work with a team that can incorporate occupational therapy, physical therapy and speech therapy into the recovery process is a luxury that not many outpatient facilities in the metro area offer. Our OT Kathy Ramaekers is highly skilled at treating complex injuries of the upper extremity and post-surgical hand patients. She is also certified in lymphedema treatments and in LSVT-BIG® treatments for Parkinson’s disease.”

Do you need occupational therapy? One of our highly skilled therapists would be happy to give you a free screening to assess your needs and help you develop a therapy plan that is personalized to you. Call (402) 682-4210 for more information or schedule your complimentary screening here.

Is Dry Needling the Right Therapy Treatment for You?

Though the name itself might not sound like something that falls in the realm of physical therapy, dry needling is a great option when looking for a therapy program to treat pain related diagnoses. It is a simple, cost-effective and efficient solution to many physical deficiencies.

Dry needling is a physical therapy practice that allows therapists to directly treat the deep and superficial tissues which are contributing to dysfunction. Fine filament needles help bypass restrictions from soft tissue and improve circulation to reduce chemicals signaling pain. By using a needle, trigger points are targeted more directly and accurately. Dry needling is different from acupuncture in that acupuncture comes from Eastern-based medicine and dry needling comes from Western-based medicine. The same “dry” needles, without medication or injections, are used in both practices.  

Dry needling is often integrated into a wider rehabilitation plan and used in conjunction with other therapy treatments. Because it falls under the umbrella of physical therapy practices, dry needling is covered by most major insurances.

“Dry needling can play a role in improving physical function for a wide variety of people,” said Luke Collin, DPT, the Outpatient Therapy Coordinator for Innovate Physical Therapy. “It has benefits with most pain, acute muscle strains, chronic pain, tennis elbow, headaches and postural deficits.”

Typically, dry needling is used to treat a client one-to-two times per week at the beginning of treatment. Then the number of sessions is reduced as the therapy program progresses.

The best part is that not only does dry needling have a wide variety of benefits, it is also a simple and quick technique with minimal side effects.

“Dry needling itself is generally a short process,” said Collin, who has been certified in dry needling since 2014. “Most of the time it is done in just a few minutes.”

Dry needling is relatively painless, with a sensation that is often described as deep and achy. Side effects after a session can include muscular soreness, similar to soreness after a workout, and mild bruising. Though side effects of dry needling typically subside after 24 to 48 hours. 

To find out if dry needling is the right therapy treatment for you, call (402) 682-4210 to speak to one of our skilled therapists and learn more about what other therapy treatments we offer.

Don’t Let Debilitating Hand Pain Impact Your Independence

Think about how many times a day the average person uses their hands. From hitting the snooze button in the morning to setting the alarm at night, hands rarely remain still. They are constantly moving through both simple and complex motions as a regular part of daily living.

“Any kind of deficiency, caused by an injury, surgery or neurological event, can significantly affect one’s daily function,” explained Kathy Ramaekers, an occupational therapist and certified hand therapist with Innovate Physical Therapy in Bellevue.

This is why Ramaekers wishes more physicians would refer patients to physical or occupational therapy when patients first notice pain and/or movement limitations with their hands.

“Most people just accept that some pain or stiffness is a normal part of life,” Ramaekers said. “But that isn’t necessarily true. In fact, there is a lot that a hand therapist can do to alleviate pain and improve hand function.”

Each hand contains 27 bones that are wrapped together by ligaments, tendons, muscles, nerves and arteries. All work in concert to perform activities like tying a shoe, opening a jar or putting together a model airplane. When something limits one’s use of their hands, it can have a profound effect on his or her entire life.

“As individuals age, learning to live without functioning hands is challenging physically, mentally, emotionally and socially,” Ramaekers said. “A hand therapist works to get his or her patients back to as much normal function as possible. Hand function is key to independent living.”

Even though complaints may be localized to the hand, all hand therapy treatments should be preceded by an assessment of the entire arm extremity – from the neck and shoulder down through the arm and to the fingers.

“I always look at alignment, position, strength and flexibility, range of motion and grip strength,” Ramaekers said.

As the provider of choice for multiple orthopedic physicians focusing on the hand, Ramaekers recognizes such assessments would also identify inflammation, swelling or other indications of medical conditions, such as arthritis, which can affect the hand.

Once a cause of pain or loss of function is determined, a treatment plan is formed. In addition to exercises and therapies, such as massage or ultrasound, a hand therapist can suggest compensating strategies and adaptive equipment.

Compensating strategies may include selecting shoes with Velcro® or magnetic straps that don’t require knot tying, learning to do certain tasks with the other hand or choosing shirts without buttons. Adaptive equipment prescribed may include an appliance that opens jars, handles that make gripping and pulling easier (such as seat belts) or specially designed silverware or writing tools.

Hand therapists will also work with individual clients to devise strategies that help them alleviate stress on the hands, such as carrying items with the arms and not the hands.

To learn more about our hand therapy services, call us at (402) 682-4210.

Tips for Shoveling Snow

Let it snow! Let it snow! Let it snow! Although the snow may be delightful to watch coming down, the shoveling that is most likely to follow may be somewhat frightful. That’s because this is an activity that can cause back pain flare-ups or create new, onset back pain. This can be especially true for individuals who may not be used to a lot of physical exertion or those who, due to COVID-19, have dramatically decreased their activity level and are not as physically able to exert themselves as they once were.  

It is always a good idea to try to maintain strong muscles and healthy joints by performing regular physical activity long before the snow starts to fall to help prevent injury when it does come time to start shoveling. Here are some other useful tips you may want to consider in keeping yourself free from excessive pain or injury:

  1.  Warm up your muscles before heading out. Shoveling can be a high intensity exercise for some, so it is appropriate to perform some light stretches, especially to your back, legs and shoulders, before beginning. It is also a good idea to stretch when you are finished. 
  2. Find the right type of shovel. There are a lot of options out there, and some are better than others. A plastic shovel will be lighter than a metal one. One with a smaller blade may be better as you will not be able to load it as much, which puts less strain on your back. You may have to make more trips, but it will be worth it. There are shovels made purely for pushing snow, which is less strenuous than lifting the snow. See what is available at your local hardware store.
  3. Try to maintain a good, solid foundation. Keep your feet wide for balance. Wear boots that have good traction or put on snow cleats to help you keep your footing. If necessary, throw some sand or salt on areas that are very icy before you start shoveling. When you do have to lift the snow, engage your core muscles and try to throw it straight in front of you, instead of twisting to the side. 
  4. Start shoveling early and pace yourself. It’s better to remove small amounts of snow more often than to wait until it is very deep and compacted, making it significantly heavier. If it is very deep, try removing it in layers. Shoveling a strip down the middle of the driveway and then removing each side is better than trying to clear the entire width of the driveway. If you feel yourself becoming winded, sore or overworked, take breaks as needed.  

Despite following all of these tips you may still find yourself with some general pain and stiffness in various muscles, especially in your lower back. This is fairly normal and should not be cause for great concern. Your muscles are just letting you know they got a workout that they may not be used to. If this occurs, some gentle stretching, walking around the house or some ice/heat may be used to help lessen the soreness. Try to avoid going straight to the recliner and staying there the rest of the day. This will only allow your muscles to become stiffer due to lack of blood flow from not moving. If your pain does not subside after a couple of days or a few weeks, becomes progressively worse or intolerable or starts shooting down your legs, you may benefit from seeing a physical therapist to help treat your pain.  Happy shoveling, and stay safe!

Innovate Physical Therapy Assessments Help Prevent Falls, Ensure Quality of Life

Many older American’s fear falling, and there’s good reason for this. According to the National Institute on Aging, more than one in three people 65 years or older fall each year, with the risk of falling — and fall-related problems — rising with age. However, many Americans don’t necessarily know what puts them at risk of falling. Predicting and preventing falls is one of the key areas physical therapists consider when they perform annual physical therapy assessment, says physical therapist and geriatric certified specialist Paul Gardner, Administrator of Innovate Physical Therapy, serving the greater Omaha area.

“We generally serve the senior population at our facilities,” Gardner said. “We realized that we often see patients after an episode, such as a fall, for the first time. We wondered how to move that conversation to identifying how to predict and prevent the most common reasons, like falls, for an older person to begin to decline and experience an episode.”

That’s the goal behind Innovate Physical Therapy’s new Annual Physical Therapy assessment program. Launched in August, the assessments are based on a Moving Target Screen developed by Dr. Carole Lewis, a national leader in physical therapy and gerontology. The goals are to establish a baseline for fitness, spot problems as they emerge and suggest exercise programs to address the problem areas. The assessment features tests in five core areas: balance, posture, strength, flexibility and endurance. For example, one test measures velocity, which is a key predictor of fall risk. If a person is walking at a slower speed, he or she is moving less efficiently and taking shorter steps. Shorter steps translate into the risk of stumbling, stumbling leads to a falls, and falls lead to fractures, which, in turn, often lead to hospitalization. Once an older person is hospitalized, the onset of decline happens more quickly and more severely. “A person will start limiting their movement, have trouble managing their environment and withdraw from their communities,” Gardner said. “It’s a cycle that leads to weakening and being at even higher risk. So if we know someone is a fall risk, we can help mitigate that.”

Assessments also include discussions about ways to manage environments to prevent falls (i.e., remove rugs or install handrails), or to encourage the use of devices (i.e., a cane or walker) to help a person steady themselves. At the same time, the physical therapist will recommend exercises that will help patients address their bodies’ weakness and better incorporate fitness into their routine. Following an annual physical therapy assessment, all patients will walk away with a general idea of their physical fitness, specific exercises to strengthen areas of weakness based on their assessment results and (if needed) recommendation to work with a physical therapist, physician or specialist in order to maintain an optimal quality of life. Perhaps the most important takeaway, says Gardner, is the understanding that as people age, the things they take for granted – things like balance, posture, strength, flexibility and endurance – often weaken. “Being aware means being prepared to take steps to prevent accidents like a fall,” he said.

Learn more about the value of an annual physical therapy assessment and how it can help you live your best life by calling the Innovate Physical Therapy team at (402) 682-4210.

*Information provided in Innovate’s Therapy Thoughts newsletter and online blog posts is for educational purposes only and is not intended to replace advice, treatment or a diagnosis from a certified medical professional. Please consult your health care provider with any health related issues.

Otago Exercise Program – Key to Preventing Falls for Older Nebraskans

According to the World Health Organization (WHO), falls are the second-leading cause of accidental or unintentional injury deaths worldwide.

With fall-related injuries being treated in U.S. emergency rooms every 11 seconds, falls are a leading cause of disability among older adults, costing Americans about $50 billion in medical costs, says Omaha area physical therapist and certified geriatric specialist Paul Gardner.

Such realities are why Gardner and the therapy team at Innovate Physical Therapy in Bellevue actively work to prevent falls among seniors in the greater Omaha area through an evidence-base regimen called the Otago Exercise Program.

“The Otago Exercise Program is an evidence-based program that encourages people to own their health care, fitness and outcomes,” said Gardner, Administrator of Innovate Physical Therapy. “It focuses on building strength and balance as key preventions to a fall. And, it has proven to work.”

According to Gardner, studies show the Otago Exercise Program can reduce the incidence of falls in older individuals by 35 to 40 percent.

A formal program that originated in New Zealand, the Otago Exercise Program outlines a series of exercises designed to address the areas of strength and balance through low-stress, low-impact movements performed 30 minutes a day, three days each week.

The exercises are assigned based on each individual’s specific needs, which are determined after an initial assessment. The exercises are relatively simple and mimic activities of daily living – movements such as walking up and down stairs using a handrail.

“Frailer adults tend to avoid stairs whenever possible,” Gardner said. “With guidance from a physical therapist, people gain confidence as well as balance and strength.”

According to Gardner, patients have shown a high level of motivation in sticking to their individual Otago Exercise Programs.

“Patients can clearly see that they are gradually gaining strength and balance, and their satisfaction is enormous,” he said. “Also, [the physical therapists] love seeing their patients get stronger and thrive. They love seeing their patients able to stay in their homes, and they love making a difference.”

To learn more about the Otago Exercise Program offered at Innovate Physical Therapy – how it can improve strength and balance in older adults, helping prevent falls – call (402) 682-4210.

*Information provided in Innovate’s Therapy Thoughts newsletter and online blog posts is for educational purposes only and is not intended to replace advice, treatment or a diagnosis from a certified medical professional. Please consult your health care provider with any health related issues.

Don’t Let Debilitating Hand Pain Affect Your Independence

How many times a day does the average person use their hands? From hitting the snooze button in the morning to setting the alarm at night, hands rarely remain still, constantly moving through both simple and complex motions as part of daily living.

Any kind of deficiency, caused by an injury, surgery or neurological event, such as a stroke, can significantly affect one’s daily function, explained Kathy Ramaekers, an occupational therapist and certified hand therapist with Innovate Physical Therapy in Bellevue.

Such is why Ramaekers wishes more physicians would refer patients to physical or occupational therapy when patients first complain about pain and/or movement limitations with their hands.

“Most people just accept some pain or stiffness as a normal part of aging and wear and tear on the body,” she said. “But that isn’t necessarily true. In fact, there is a lot a hand therapist can do to alleviate pain and improve hand function.”

Each hand contains 27 major and minor bones that are wrapped together by ligaments, tendons, muscles, nerves and arteries. All work in concert to perform activities like tying a shoe, opening a jar, or putting together a model airplane, so when something limits one’s use of their hands, it can have a profound effect on her or his entire life.

“As individuals age, learning to live without functioning hands is challenging physically, mentally, emotionally and socially,” Ramaekers said. “A hand therapist works to get his or her patients back to as much normal function as possible. Hand function is key to independent living.”

Even though complaints may be localized to the hand, Ramaekers says all hand therapy treatments should be preceded by an assessment of the entire arm extremity – from the neck and shoulder down through the arm and fingers.

“I’m looking at alignment, position, strength and flexibility, range of motion and grip strength,” she said.

As the provider of choice for multiple orthopedic physicians focusing on the hand, Ramaekers recognizes such assessments would also identify inflammation, swelling or other indications of medical conditions, such as arthritis, which can be affecting the hand.

Once a cause of pain or loss of function is determined, a treatment plan is formed. In addition to exercises and therapies such as massage or ultrasound, a hand therapist can suggest compensating strategies and adaptive equipment.

Compensating strategies may include selecting shoes with Velcro or magnetic straps that don’t require knot tying, learning to do certain tasks with the other hand or choosing shirts without buttons. Adaptive equipment prescribed may include an appliance that opens jars, handles that make gripping and pulling easier (such as seat belts), or specially designed silverware or writing tools.

Hand therapists will also work with individual clients to devise strategies that help them alleviate stress on the hands, such as carrying items with the arms and not the hands.

To learn more about how a hand therapist can help improve function while alleviating discomfort, pain and inflammation in the hands and arms, call (402) 682-4210.

*Information provided in Innovate’s Therapy Thoughts newsletter and online blog posts is for educational purposes only and is not intended to replace advice, treatment or a diagnosis from a certified medical professional. Please consult your health care provider with any health related issues.

Innovate Physical Therapy Offers Back- and Joint-Friendly Gardening Tips for Seniors

After a long, cold, snowy winter many aging adults are looking forward to spring and being able to get back outside. For many individuals, tending to the garden is high on their list of priorities. Spring gardening and yardwork provides several benefits for aging adults, including connecting with the beauty of nature, physical activity and growing nutritious fruits and vegetables.

Gardening is an enjoyable activity many adults perform throughout life. However, reduced mobility, flexibility and pain caused by arthritis may make this difficult as individuals age.  According to arthritis.org, an estimated 54 million American adults have been diagnosed with arthritis, creating potential barriers for individuals who desire to participate in challenging outdoor activities.  This doesn’t have to be the case, says Sarah Blomenkamp, PT, of Innovate Physical Therapy in Bellevue.

A primary factor in managing arthritis is actually engaging in physical activity and exercise to help improve strength and stability. So if gardening is what you love, there are ways to help support the body while you garden.

“A lot of people stop gardening because maybe they have had some difficulty in the past,” Blomenkamp said. “If you are getting back into it, start slow and easy with just a few gardening tasks, such as potted plants for the porch.  As your body adapts and tolerates it, you can keep adding a little more.”

Enjoy all the delights of gardening this year with the following tips from Blomenkamp:

Invest in supportive tools and equipment. Gardeners with bad knees can purchase a gardening mat or pad at outlets such as Ace Hardware, Walgreens, Menards, etc. If kneeling is painful, another modification is to use a small stool and garden while seated. Blomenkamp mentions that when rising from a kneeling position, it is helpful to use a nearby shovel or stool for support. For those who have arthritis in the fingers or wrists, check out a variety of adaptive and ergonomic tools that may be easier to grip.

Take frequent breaks, and pace yourself. With the first rays of sun, it can be tempting to spend all day in the garden as the days get longer, but it’s best to start slow. Perhaps potting flowers for the porch is a great first step. As the season progresses, the body builds tolerance to do more.

“Come up with a plan beforehand,” Blomenkamp said. “Say, ‘Today I’ll plant these flowers, and I’ll do these other things tomorrow.’ And write out a plan beforehand so as not to overdo. It’s more work, but it can be better on your body in the long run to plan ahead.”

Blomenkamp also suggests listening to your body and taking breaks. It can be helpful to set a timer for every 30 minutes as a reminder that it is time to stand, stretch, lie down or sit on a bench and take in the beauty of your garden.

Stretch and change positions. Gardening often involves repetitive motions, requiring you to bend over with the body in a forward flexing position. To help back and knee strain, Blomenkamp recommends stretching and extending the body before, during and after time in the garden. Stretches can include: standing tall and placing hands on the small of back for a gentle arching stretch; rotating the body to the left and right; squeezing the back shoulder blades together; circling the neck; and stretching the hamstring by sitting down and extending the leg and knee out straight.

Blomenkamp explains that it is important to be mindful of posture, use proper body mechanics when lifting or bending and to balance work with rest in order to fully enjoy your time in the garden this year.

To learn more or to schedule an appointment Innovate Physical Therapy call (402) 682-4210.

*Information provided in Innovate’s Therapy Thoughts newsletter and online blog posts is for educational purposes only and is not intended to replace advice, treatment or a diagnosis from a certified medical professional. Please consult your health care provider with any health related issues.