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.

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.

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.

Improve Post-Surgery Rehab with “Prehab”

With about a million knee and hip replacements performed each year in the U.S., physical therapist Paul Gardner says that it’s more important than ever for future joint replacement patients to create the best possible outcome for themselves after surgery. They can actually do this by beginning rehabilitation before surgery.

It’s called prehabilitation – a process during which a physical therapist prepares patients for joint surgery through a strengthening or range-of-motion program that helps set the table for a quicker and more successful rehab and recovery following the procedure.

“There is research indicating that some individuals who have greater strength and better range of motion will have a better outcome after the surgery,” says Gardner, Administrator of Innovate Physical Therapy.

A typical prehabilitation program will begin 4 to 6 weeks in advance of surgery. And, the benefits of such a program are many:

Strengthening the body: Establishing and executing an exercise program developed by a physical therapist and tailored specifically for the patient can help strengthen the body and integrate neuromuscular pathways before surgery. This can result in a shortened hospitalization stay and reduced recovery duration.

“Prehabilitation prior to joint replacement surgery,” Gardner says, “can reduce post-surgery rehab time by 25 to 50 percent. Since the body is stronger before surgery, it will also be stronger after surgery.”

Calming the mind: Prehabilitation is an opportunity for a physical therapist to prepare someone mentally for surgery, so they know what to expect. This can reduce pre-surgery stress levels. Education and knowledge can decrease the amount of stress and fear leading up to the procedure.

“There is a psychological benefit of having knowledge of what an individual is going to be working with,” Gardner explains. “There is also the benefit of function and quality of life. The better I am set up for after that surgery, I am going to be able to function at a higher level, which plays out with me being more satisfied.”

Accelerating the recovery: A portion of the prehabilitation process includes practicing exercises needed post-surgery, as well as modifying the home and becoming familiar with adaptive equipment. This may include rehearsing with a walker, crutches or cane in and around your home, and making modifications such as cleaning up clutter, increasing light, reorganizing the kitchen, or modifying a shower or toilet.

The physical therapist may also discuss ways to manage pain after surgery through positioning, ice, and massage techniques. Gardner says that it’s a good idea to reach out to your support system and organize a plan for after surgery, such as how to get the groceries or transportation to rehab.

Since many aging adults undergo joint surgery, the reality is that there are other chronic conditions to consider such as diabetes, hypertension or congestive heart failure. As specialists in aging adults, Innovate Physical Therapy is able to understand the conditions that are more prevalent in older adults, and to evaluate a person’s health regardless of the perception of age.

“We can look beyond age and understand the complex care that will be involved for each individual,” Gardner said, “and the assets that this individual possesses to reach a positive rehab outcome.”

To learn more about how prehabilitation can prepare you for surgery and improve rehab after the procedure, contact Innovate Physical Therapy 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.

Innovate Physical Therapy Offers Telehealth Services

The COVID-19 pandemic has led to a lot of events being canceled, but that doesn’t mean you have to cancel your therapy appointments. With telehealth services, Innovate Physical Therapy can now bring the therapy you need to the safety of your own home. Through your smartphone, tablet or computer, your therapist can guide you through your therapy sessions through video appointments. Setting up telehealth is easy and our trained telehealth therapists are happy to help you every step of the way.

“Telehealth is a great way to provide clients with greater access to care, especially during this time when patients may not feel comfortable leaving their homes for appointments,” said Sarah Blomenkamp, PT, GCS, CEEAA, a physical therapist at Innovate Physical Therapy. “We are able to provide full treatment sessions with consistent input and coaching throughout.”

Telehealth services are more accessible than ever. The Centers for Medicare & Medicaid Services has made it easier for health care professionals to use telehealth services. Consequently, more and more insurance providers have begun covering telehealth services as the need for them has spread.

The COVID-19 pandemic has made it even more difficult to stay active. Right now, with so many places closed and fewer opportunities to stay active, it’s more important than ever to continue benefitting from physical and occupational therapy.

Don’t let COVID-19 stop you from staying active and healthy. Simply call us at (402) 682-4210 and we will help you determine if telehealth is the right step for you.

*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.