Author: innovatephysicaltherapy

As temperatures rise, many people will take their fitness to the great outdoors. Whether you are training for a summer marathon or simply trying to improve overall fitness, the shoes you wear do play a pivotal role in your comfort and safety. 

Many people go for a walk or run without giving their footwear much thought. They simply believe that as long as they have some sort of “active footwear,” they will be fine. This may be true of short distances or infrequent workouts, but if you plan on running or walking with any sort of frequency or distance, you will want to make sure that you are wearing the correct footwear. 

There is a seemingly unlimited number of choices when it comes to brands of running shoes, and each brand typically offers anywhere from five to 20 different models. For shoppers, this can be very confusing. “How much cushioning do I need? What is the difference between a supportive and neutral shoe? The most expensive pair must be the best, right?” The most important question should be, “Which shoe is the best for MY feet?”  The answer should come from someone who is trained in anatomy, physiology and running/walking kinematics. 

Our physical therapists are experts in all of these subjects as well as custom orthotic fabrication. They are happy to assist you in finding a shoe with proper amount of support and cushioning, based on your physical makeup and the way you run or walk. A movement/running analysis will help our therapists determine the right shoe for you.

If you’ve never been through a movement screen/running analysis, it may shock you to find how the right shoes can make a significant difference in comfort and running efficiency.

Give us a call today at (402) 682-4210 to schedule your running analysis/movement screen. Let us help you find the right shoes before you begin your next training cycle or fitness goals!

As we see flakes of snow falling and temperatures below freezing, it is a good time to discuss strategies for running outside safely. First, make sure to dress appropriately for the weather. Wearing multiple layers will help to retain body heat and keep you comfortable in the cold. Begin with more clothing than you think you’ll need. You can always take a top layer or your gloves off if you feel you are getting too warm. You can’t add layers if you leave the house without enough on to begin with.  

Next, take note of the condition of the surface(s) you plan to run on. Is there fresh snow covering the ground? If you plan to run on sidewalks and/or running paths, has enough time passed to allow for snow removal? If you plan to run in the morning, was the temperature warm enough the previous day to cause any melting, which would freeze overnight and turn to ice? All of these things must be taken into account. If there is snow and ice on the ground and you plan to run on it, you should mentally prepare yourself for a slower pace and understand that safety, not speed, is your top priority. Ideally, you’ll have shoes with some sort of increased traction. Whether that means shoes designed specifically for winter running or adding some yak trax onto your current shoe. You also must take into account the material the upper portion of your shoes are made of. If the upper part is primarily mesh or “breathable,” they will allow moisture to get inside your shoes and make your feet very cold. Anything made of Gore-Tex will help keep your feet dry and warm during your run.

            Lastly, if there is any possible option of getting your miles or workout done indoors on a treadmill, that should be the option you choose. While the treadmill can be boring and monotonous, we can assure you that the weeks or months of rehab that will follow a bad slip and fall on the ice is worse.  

            If you have any questions regarding strategies for running outside in the winter, feel free to call us at (402) 682-4210 or email our physical therapists, who not only specialize in treating runners, but are also runners themselves!  

           Run well and be safe!

In the last few years, COVID-19 has disrupted many lives in social, emotional and physical aspects. Most of those who became ill with the virus recovered within a few short weeks, but some experienced a continuation of the symptoms, or Long COVID.

Long COVID is not yet well understood, but we do know it impacts an individual’s ability to function and is severely disabling. It affects activities of daily living as well as social and family life. It can affect multiple body systems, including the respiratory, cardiac, renal, endocrine and neurological systems.

Individuals with Long COVID, or Long Haulers, can experience fatigue, chest pressure or tightness, shortness of breath, headache and a delay in cognitive functions. These symptoms cause Long Haulers to seek out physical therapy. Some individuals who suffer from Long COVID can benefit from physical activity. However, treating these individuals using traditional physical therapy has sometimes triggered or worsened symptoms.

Long Haulers require vitals to be checked and tracked during treatments to avoid a negative reaction to the therapy. Finding the right physical therapist is key to a successful recovery.

Innovate Physical Therapy has physical therapists to get Long Haulers moving again, occupational therapists to help them get back into their routine and speech therapists to help them regain their cognitive thinking and communication skills.

Our therapy team can get anyone with Long COVID back on their feet and on the road to a successful recovery. The Innovate Physical Therapy team consists of skilled clinicians who understand Long COVID needs to be monitored during therapy sessions. They will consistently check blood pressure, heart rate, changes in oxygen saturation and level of exertion.

Therapy sessions at Innovate Physical Therapy are one-on-one. Each appointment is tailored to the client’s individual needs and tolerance levels.

As more cases of Long COVID are assessed, it is becoming clear that an exercise program, like physical therapy, guided by vitals, is the best way to take back your life from COVID-19.

If you are suffering from Long COVID, you could benefit from physical therapy. Call us at (402) 682-4210 to get scheduled today!

Patellofemoral pain syndrome (PFPS) is a condition that affects runners and non-runners alike. With symptoms that typically include dull/achy or occasionally sharp pain in the anterior (front) of the knee.  Some activities that are commonly painful for somebody with PFPS are squatting, kneeling, walking up or down stairs, and sitting with bent knees for extended periods of time.

Physical therapy can often yield positive outcomes and therapists have several treatments available to help alleviate pain, strengthen the muscles surrounding the knee, and support the patella and knee. Depending on the severity and specifics of your symptoms, your therapist may suggest any of the following as treatment for this condition.  

• Exercises and stretches specifically targeting muscles and other soft tissues that need to be strengthened or stretched, as well as modifications of activity or movement patterns.
• Taping techniques to assist with proper knee alignment and to give support to areas of the knee and/or lower extremity that need it.  
• Knee bracing or custom arch supports/orthotics may be implemented to further support the knee and alleviate stress to the affected area.  
• Applying ice to your painful knee after a period of increased activity level or sporting event may also be beneficial in decreasing your pain.

If you believe you may be experiencing PFPS and would like to be evaluated and treated by one of our therapists at Innovate Physical Therapy, who specialize in these treatments, please call 402-682-4210 to get scheduled today!

Winter activities and sports are a great way to stay active during colder months if you participate with common sense and caution. However, do not take on more than your health and skill level will safely allow.

Before heading out on that long-awaited ski vacation, most people prepare by reserving a room, booking a flight, packing their winter clothes and skis. However, if you do not prepare your body, you might end up spending more time in the doctor’s office than on the slopes.

According to the US Consumer Product Safety Commission, more than 440,000 people are treated annually at hospitals, doctor’s offices, and emergency rooms for winter-related injuries. Women and children appear to be at slightly higher risk than men.

For example, annually in the United States:

• 58,500 injuries from ice skating
• 91,000 injuries from sledding and tobogganing
• 144,000 injuries from snow skiing
• 148,000 injuries from snowboarding
• 28,000 injuries from shoveling snow that require a trip to the ER.
• Over 1,000,000 injuries from falling on the ice or snow

Common winter injuries include sprains, strains, dislocations, and fractures. Unfortunately, many of these injuries happen at the end of the day, when people overexert themselves to finish that one last run down the slope or shovel that last bit of snow.

However, injuries can often be prevented if you prepare in advance for your activity, stop when tired, and stay alert for changes in conditions and the other people around you.

Here are a few guidelines to keep in mind when engaging in winter activities.

1.  Keep in shape and strengthen the lower extremities and torso before the winter season starts.

2. Warm up thoroughly before participating in your winter activity. Cold muscles, tendons, and ligaments are more vulnerable to injury.

3. Wear appropriate protective gear, including goggles, helmets, gloves, and padding.

4. Check that equipment is working correctly before use.

5. Learn how to fall correctly and safely so you can reduce the risk of injury by falling on your side or buttocks and rolling rather than bracing yourself with your hands.

6. Avoid participating in activities when you are in pain or exhausted.

(American Academy of Orthopedic Surgeons, AAOS)

Understanding a few of the most common winter injuries may help you avoid them and get the most out of your season.

Knee and Ankle Injuries:

Downhill skiing, snowboarding, and sometimes just walking on an icy sidewalk can lead to a nasty fall, which can cause a substantial injury to your knees and ankles. An ankle sprain can be more painful and take longer to heal than an actual fracture at the ankle. For example, of the nearly 144,000 skiing injuries reported per year, anterior cruciate ligament (ACL) tears are the most common. Tears or ruptures of the Anterior Cruciate Ligament (ACL) or Medial Collateral Ligament (MCL) of the knee are debilitating injuries and often require surgery. To help protect yourself from these injuries, have your sports equipment frequently inspected. Ensure that your footwear is the correct size, has good traction, and be sure to walk consciously. Your arms keep you balanced, so keep your hands out of your pockets and avoid carrying heavy loads.

Elbow, Finger, Hand, and Wrist Injuries:

It is easy to break your wrist or fingers when skiing, skating, or simply walking on an icy surface.

The most common injuries due to winter slips and falls are neck and back strain and a broken wrist, elbow, or hand. While falling, it is instinctive to try and catch yourself, landing on your hand incorrectly, causing the wrist, hand, or elbow to break.

Suppose you experience an injury while falling or develop pain that persists after the fall. In that case, it is essential to see a doctor or physical therapist and determine the type of injury and its severity. If you feel yourself starting to fall, try to avoid landing on your knees, wrists, or back. Try to fall on a fleshy part of your body, like your side. If you can relax your muscles when you fall, you may injure yourself less.

Lower Back Injuries:

Cold weather constricts muscles and diminishes flexibility. Failing to warm up properly and overworking your body may result in back pain or injury. Improper movement and posture can also stress the back resulting in a strain or sprain. A fall can damage vertebrae or compress the discs in your back, leading to a more severe back injury. Keeping the back and abdominal muscles strong before starting your winter activities will give you the muscular endurance you need for a full day of activity.

Exercises:

You can start by jumping rope to prevent ACL tears, then progress to jumping side to side and back and forth over a pillow or small stool. Stepping sideways up and down on a step is another great way to strengthen the muscles around the knees. Correctly performed lunges and squats are excellent fundamental exercises for the back and lower extremities. Playing basketball or tennis improves your lateral movements while familiarizing the body with skiing motions.

Working with a trained and certified physical therapist from Innovate Physical Therapy can also help you avoid winter injuries. Our therapists can evaluate your trunk and lower extremity strength, endurance, balance, and flexibility. They can diagnose and identify any muscle imbalances that could predispose you to injury. Then they will develop a customized treatment plan to help you prepare for the winter activities.

Individuals are treated in private rooms and have access to a warm water aquatic therapy pool and advanced strength and balance equipment. At Innovate Physical Therapy, we offer specialized programs to ensure individuals quickly progress to recovery. In addition to traditional therapy methods, we empower individuals with the necessary tools to take an active role in their health and wellness to continue with the life they want!

Contact us today to learn more about how our physical therapists can help you. Three convenient locations: Bellevue / Omaha /Lincoln

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.