10 Self-Help Tips for a Pain-Free Life

Living a pain-free life can significantly improve your overall well-being and quality of life. Here are some practical self-help tips to help you manage and reduce pain effectively:

  1. Use Heat and Cold Therapy

    2. Applying heat or cold to painful areas can provide relief. Use a heating pad or warm towel to relax tense muscles and increase blood flow. Cold packs or ice can reduce inflammation and numb sharp pain. Alternate between heat and cold therapy as needed.

  2. Practice Good Posture

    3. Maintaining proper posture is essential to prevent and alleviate pain. Whether sitting, standing, or moving, always be mindful of your posture. Keep your back straight, shoulders relaxed, and avoid slouching. Use ergonomic furniture and adjust your workspace to promote good posture.

  3. Stay Active

    4. Regular physical activity is crucial for keeping your muscles and joints healthy. Engage in low-impact exercises such as walking, swimming, or cycling to improve circulation, flexibility, and strength. Aim for at least 30 minutes of moderate exercise most days of the week.

  4. Incorporate Stretching and Strengthening Exercises

    5. Stretching helps maintain flexibility and prevent muscle tightness. Incorporate daily stretching routines that target major muscle groups. Additionally, perform strengthening exercises to support your joints and reduce the risk of injuries.

  5. Maintain a Healthy Diet

    6. Nutrition plays a key role in managing pain and inflammation. Eat a balanced diet rich in fruits, vegetables, lean proteins, and whole grains. Foods high in omega-3 fatty acids, such as fish and flaxseed, can help reduce inflammation. Stay hydrated by drinking plenty of water throughout the day.

  6. Practice Stress Management

    7. Stress can exacerbate pain, so it's important to manage stress effectively. Techniques such as deep breathing, meditation, yoga, and mindfulness can help reduce stress and promote relaxation. Find activities that help you unwind and incorporate them into your daily routine.

  7. Ensure Adequate Sleep

    8. Quality sleep is vital for pain management and overall health. Aim for 7-9 hours of sleep per night. Establish a consistent sleep routine, create a comfortable sleep environment, and avoid screens before bedtime to improve sleep quality.

  8. Stay Hydrated

    9. Dehydration can contribute to muscle cramps and pain. Ensure you're drinking enough water throughout the day. A general guideline is to drink at least 8 glasses of water daily, more if you're active or live in a hot climate.

  9. Listen to Your Body

    10. Pay attention to your body's signals and avoid pushing through pain. If an activity causes discomfort, modify it or take breaks as needed. Early intervention can prevent minor aches from becoming chronic pain.

  10. Seek Professional Help When Needed

    11. If self-help strategies are not providing sufficient relief, don't hesitate to seek professional and advanced treatments from your physical therapists.

By incorporating these self-help tips into your daily routine, you can take proactive steps towards a pain-free life. Remember, consistency and mindfulness are key to achieving and maintaining a healthy, pain-free lifestyle.

For more personalized guidance and professional support ask the physical therapists and occupational therapists at Rehab Advantage and Sports Medicine for treatments for quick pain reduction. Our team is here to help you on your journey to optimal health and well-being. We have specialized techniques to eliminate pain fast: 1) dry needling 2) class 4 laser 3) joint manipulation 4) custom orthotics.

Feel free to reach out to us at 478-275-1800 for more information or to schedule an appointment and learn more about us @ our website. RehabAdvantageSportsMed.com

Functional Strengthening for a Pain-Free Life

Functional Strengthening for a Pain-Free Life

  1. Initial Assessment and Goal Setting Consult a physical therapist for a thorough assessment of your current physical condition, including strength, flexibility, and any existing injuries or limitations. The therapist will identify specific areas that need strengthening and set realistic, achievable goals tailored to your individual needs.
  2. Utilize Your Home Exercise Program on Our App (Limber) and/or a Paper Handout as Prescribed by Your Therapist Our plans are created to support your overall recovery process, making it more efficient and easier for you to STAY CONSISTENT. Following the paper handout given to you by your therapist and using our app (Limber) to keep track of your progress is the easiest method of consistency.
  3. Warm-Up Routine Begin each session with a warm-up to prepare your muscles and joints for exercise. A proper warm-up increases blood flow, raises muscle temperature, and reduces the risk of injury. Examples include light jogging, dynamic stretching, or using a stationary bike.
  4. Core Strengthening Exercises Include core exercises such as planks, bridges, and abdominal crunches. Strengthening your core improves stability, supports your spine, and enhances overall balance, which is fundamental for all physical activities.
  5. Lower Body Strengthening Perform lower body exercises like squats, lunges, leg presses, and calf raises. These exercises target major muscle groups in the legs and glutes, improving mobility and reducing the risk of lower body injuries.
  6. Upper Body Strengthening Incorporate upper body exercises such as push-ups, rows, shoulder presses, and bicep curls. Strengthening the upper body muscles, including the shoulders, chest, back, and arms, enhances functional strength for daily activities and sports.
  7. Functional and Balance Training Include functional exercises like step-ups, balance exercises, and resistance band workouts. Functional training mimics everyday movements and improves coordination and stability, reducing the risk of falls and enhancing overall physical performance.
  8. Flexibility and Mobility Work Integrate stretching and mobility exercises into your routine, such as yoga or dynamic stretches. Maintaining flexibility and joint mobility prevents stiffness and improves the range of motion, which is crucial for performing strengthening exercises effectively.
  9. Recovery and Rest Allow adequate rest and recovery time between workouts, and use techniques like foam rolling and gentle stretching. Recovery is essential for muscle repair and growth, preventing overuse injuries and ensuring long-term progress.
  10. Consistency and Patience Most importantly, stay consistent with your exercise routine and be patient with your progress. Building strength takes time and dedication. Consistency is key to achieving and maintaining long-term results.
FINAL RECOMMENDATIONS: Regular Check-Ins with Your Physical Therapist Schedule periodic follow-up sessions with your physical therapist to monitor progress and adjust your exercise plan as needed. Regular check-ins ensure that your program remains effective and safe, addressing any new issues or goals that arise. By incorporating these self-help tips into your daily routine, you can take proactive steps towards a pain-free life. Remember, consistency and mindfulness are key to achieving and maintaining a healthy, pain-free lifestyle. For more personalized guidance and professional support, ask the physical therapists and occupational therapists at Rehab Advantage and Sports Medicine for treatments for quick pain reduction. Our team is here to help you on your journey to optimal health and well-being. We have specialized techniques to eliminate/reduce pain fast: 1) dry needling, 2) class 4 laser, 3) joint manipulation, and 4) custom orthotics. Feel free to reach out to us at 478-275-1800 in Dublin or 478-521-6011 for more information or to schedule an appointment and learn more about us on our website. NOTE: Please follow your therapist's instructions on at-home exercises and avoid overexertion. All exercises are not appropriate for all people.

10 Facts About Custom-Made Foot Levelers Orthotics

 

  • Customized orthotics are specially designed shoe inserts tailored to an individual’s unique foot structure and biomechanics.
  • They are crafted based on a detailed assessment of foot shape, arch height, gait pattern, and any specific foot-related issues.
  • FootLevelers states that custom-made orthotics are proven to reduce low back pain by as much as 34.5%.
  • Your level of need is entirely dependent on the pronation of the foot. Some patients use orthotics as a preventative measure, while it can be vital for others. 
  • Research indicates that customized orthotics can reduce low back pain by promoting proper alignment and distributing weight evenly across the feet.
  • The alignment and support provided by orthotics influence the entire kinetic chain, from the feet up through the knees, hips, and ultimately the spine.
  • Customized orthotics offer individualized support and alignment correction, unlike generic over-the-counter shoe inserts.
  • This personalized approach ensures optimal support and comfort, leading to better outcomes in pain relief and functional improvement.
  • An unstable foundation can cause pain all the way from your foot into your spine and neck. By providing support where it’s needed most, orthotics alleviate strain on muscles, ligaments, and joints throughout the body.
  • Overall, customized orthotics offer a safe, non-invasive, and effective option for managing chronic low back pain and improving overall quality of life.

 

Final Recommendations on Foot Levelers Orthotics from Rehab Advantage
Our 3D scanner takes a perfect image of every contour of your foot and measures the weight distribution, allowing the perfect orthotic to be created for your feet!! Call 478-275-1800 to have your feet scanned today. Learn more about us on our website.

Physical Therapy Can Help You Solve Your Chronic Pain Problems

When you wake up in the morning, do you feel achy? While aches and pains are common from time to time, waking up every morning with them can indicate a more serious problem.

If you have painful sensations in the morning for no apparent reason, don’t hesitate to contact Rehab Advantage & Sports Medicine in Dublin, GA as soon as possible for assistance. We’ll get to the root of your problem to help you find relief, so you can wake up in the mornings feeling refreshed and ready to take on the day ahead.

Common causes of chronic pain in the morning

Has your doctor diagnosed you with a more serious medical condition that impacts your joints and tissues? If so, physical therapy may be the next step. Physical therapy is a very common and effective treatment plan for pain relief.

Here are some of the most common ailments that can be relieved with the guidance of a physical therapist:

  • Osteoarthritis.
  • Gout.
  • Bursitis.
  • Tendinitis.
  • Lupus.
  • Rheumatoid arthritis.
  • Injury.

Aches, pains, and stiffness can be caused by any of these disorders. In addition to pain alleviation, physical therapy treatment regimens for these diseases will focus on helping you attain a broader range of motion in your affected joints or limbs. These help you regain your typical movement by improving overall function.

Why is the pain worse in the morning?

Overuse of your joint tissues throughout the day might aggravate them without you even noticing it. When you fall asleep, you are nearly immobile for several hours, which can cause tissue inflammation to thicken and irritate the affected area further. As a result, you feel stiff and achy when you wake up in the morning.

Most of the time, after you get up and walk around, this feeling will subside pretty quickly. This is due to the fact that movement causes the inflammation to become liquid-like, reducing pain. Hydration is an easy way to avoid aching morning wake-up calls.

Staying hydrated allows your body’s tissues to function at their normal pace, whereas dehydration slows down your chemical processes. This will keep your tissues from becoming overly inflamed, easing irritation.

Great ways to ease your discomfort and pain

Your physical therapy treatment plan will be determined by your symptoms and/or diagnosis. In addition to your customized treatment plan, many physical therapists will recommend at-home remedies. On your path to wellness, your physical therapist will most likely give you the following advice:

  • Maintain a healthy diet. Consumption of brightly colored fruits and vegetables can help alleviate pain. These healthy foods have more antioxidants and vitamins, which fight off the inflammation that leads to pain and irritation. A better diet also helps you to get better sleep and helps your body receive more benefits from exercise – thus, adding to the endless cycle of benefits.
  • Practice proper posture. Avoiding unwanted aches and pains can be as simple as maintaining proper posture. Try to get up every half hour for some light stretches if your job needs you to sit at a desk for extended periods of time or if you stay sedentary for hours every day. Move around and keep your circulation running to relieve joint pain. Make sure your spine is straight and your shoulders are back at your desk to avoid slouching or hunching.
  • Get enough sleep. Getting a good night’s sleep creates an endless cycle of benefits, especially when it comes to physical therapy. Sufficient amounts of sleep will increase your ability to exercise effectively, which in turn will help you sleep better at night. Your sleep and exercise habits go hand-in-hand, and the results of one will always affect the other.

The benefits of physical therapy

It is in your best interest to see a physical therapist if you are experiencing chronic aches and pains. Your physical therapist will perform a physical examination to establish the source of your discomfort and develop a treatment plan based on that information. Your physical therapist will work with you to relieve your pain and enhance your function and will be there to support you every step of the way.

Get on the fast track to pain relief today

Physical therapists are movement specialists who can help you recover from your pain condition. Our treatment strategies include focused stretches and exercises to relieve your symptoms and prevent them from coming back in the future.

If you’re suffering from aches and pains, call our office right now to see how we can help! We’ll help you reclaim your freedom to live life on your own terms.

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Sprains and Strains Can Be a Pain – But Physical Therapy Can Help

Have You Recently Sustained a Sprain or Strain?

There you are, walking through the park on a bright summer day when suddenly you find a hole with your foot. Before you know it, you are in pain, collapsed in a crumpled heap, hoping no one saw your graceful fall.

What do you do? How do you know whether it is an injury that will go away on its own, and when should you call a physical therapist? The best way to find out is to contact one today to find out if your sprain, strain, or ankle pain warrants more attention.

Defining sprains and strains

As stated by Medline,

“A sprain is a stretched or torn ligament. Ligaments are tissues that connect bones at a joint. Falling, twisting, or getting hit can all cause a sprain. Ankle and wrist sprains are common. Symptoms include pain, swelling, bruising, and being unable to move your joint. You might feel a pop or tear when the injury happens.

A strain is a stretched or torn muscle or tendon. Tendons are tissues that connect muscle to bone. Twisting or pulling these tissues can cause a strain. Strains can happen suddenly or develop over time. Back and hamstring muscle strains are common. Many people get strains playing sports. Symptoms include pain, muscle spasms, swelling, and trouble moving the muscle.

At first, treatment of both sprains and strains usually involves resting the injured area, icing it, wearing a bandage or device that compresses the area, and medicines. Later treatment might include exercise and physical therapy.”

If you think you may be in need of physical therapy intervention for your sprain or strain, don’t hesitate to contact us. One of our physical therapists will evaluate the injured area to determine the best course of treatment for your needs.

How can I benefit from physical therapy for a sprain or strain?

Interestingly enough, working with a physical therapist has more benefits than simply regaining your strength after an injury.

These medical professionals are highly trained movement experts who not only can help you recover from a sprain or strain, they can help you prevent injuries in the future. A physical therapist also offers drug-free pain relief that keeps you mobile and strengthens your body.

Physical therapy for a sprain or strain typically follows three steps. In the acute phase of the injury, pain relief is one of the primary goals. Severe sprains or strains are often painful.

If surgery is warranted to reconnect a ligament or tendon or repair a muscle, pain management will often make the difference between a patient who works hard in therapy and one who does not.

A physical therapist will offer several pain-relieving techniques—ice, heat, ultrasound, TENS, massage, and stretching. They will also teach patients how to administer these treatments on their own.

In the second phase of physical therapy, your physical therapist focuses on healing the injury. Typically, the first two phases go hand in hand as your physical therapist works to help you regain motion in the joint where the sprain happened or the muscle that is strained.

Once the injury has healed, a physical therapist will move on to preventing future injury. Once you have sprained a joint, you are more likely to do it again without proper therapy.

The same goes for strains. Strengthening muscles around an injured area can often keep you from experiencing future problems.

Understanding the differences between sprains and strains

When it comes to ankles, this is one of the most commonly asked questions of a physical therapist. It’s actually much easier to differentiate between the two than you might think.

But before we can talk about the difference between a sprain and a strain, you need to know the difference between a tendon and a ligament. Tendons are strong, fibrous tissue that connects bone to muscle. Ligaments are similar types of strong connective tissues that bond one bone to another bone.

A sprain happens when the ligaments of a joint (your ankle, knee, wrist, elbow, etc.) are twisted so violently that these strong connective tissues are stretched or slightly torn.

Typically, with a sprain, the joint remains in place. A sprain can be mild resulting in only a few minutes or hours of pain, or it can be more severe, requiring physical therapy or even surgery.

A strain happens when the tendons that connect a muscle to bone are stretched or slightly torn. There are two types of strains—acute and chronic.

Acute strains happen as a result of an injury. You may slip on ice and fall, straining a muscle in your leg while you try to balance yourself. Chronic strains happen when you perform the same motion over and over.

Gymnasts, tennis players, golfers, and other athletes are likely to develop strains when they are not properly conditioned, do not stretch, or use improper equipment.

Contact us for relief

For more information or to find out more about physical therapy’s effects on sprains and strains, contact us today.

It’s Time To End Your Battle With Chronic Joint Pain

If your joints have been bothering you for a few months, know that you’re not alone. Joint pain plagues an increasing number of aging, often arthritic Americans. As a matter of fact, a report from the U.S. Centers for Disease Control and Prevention shows that in 2002, about 10.5 million people in the United States said they battled severe joint pain, but by 2014 that number had jumped to 14.6 million. That’s a pretty big leap, and it certainly leaves a lot of room for concern. The question now is, what exactly can be done to combat the painful effects of this ever-growing condition? The answer just might be physical therapy. If you have chronic joint pain, don’t ignore it or assume it will go away on its own. Give our office a call and set up an appointment with one of our certified physical therapists.

What is chronic joint pain?

Chronic joint pain refers to “discomfort, aches, and soreness in any of the body’s joints.” Joint pain is common, but thankfully doesn’t usually require a hospital visit. The joints form where the ends of two bones meet, such as the elbow, knee and hip. Its components stabilize the joint and allow it to move freely. The joint components have a capsule, which is a sac that holds the joint. It’s filled with synovial fluid for lubrication.

There is also cartilage that covers the ends of the bones in the specific joint. Chronic joint pain lasts for months and can even last a lifetime. Pain may range from moderate to severe and can be extremely debilitating. If you’re dealing with chronic joint pain of any sort, don’t bank on it to heal itself without medical attention!

Causes of chronic joint pain

One of the most common causes of chronic joint pain is arthritis. This includes rheumatoid arthritis and osteoarthritis. Rheumatoid arthritis progresses slowly and typically affects the knees, hips, hands and wrists. It can cause inflammation, pain and fluid buildup.

Other common causes of chronic joint pain are:

  • Fibromyalgia
  • Osteoporosis
  • Overuse of a joint
  • Tendinitis
  • Bursitis
  • Sarcoidosis
  • Rickets
  • An injury
  • Gout

The symptoms of chronic joint pain generally include stiffness, inflammation and tenderness around the joint area, decreased range of motion and decreased mobility. If your joint pain persists for more than three days, it’s time to see a physical therapist for a thorough examination in order to determine the root cause of your pain.

How can physical therapy help chronic joint pain?

Physical therapy is a safe, holistic, and effective way to combat chronic joint pain conditions. A physical therapist will custom tailor a therapeutic exercise program to strengthen your body, increase your mobility and reduce pain. According to Verywell Health “Physical therapy for joint pain focuses on maintaining joint function and range of motion, strengthening muscles surrounding the joint, and minimizing joint stiffness and pain. Depending on your condition, your physical therapist may recommend a walking aid, brace, or splint to improve your functioning.”

A physical therapist will focus on the surrounding area of the joint pain. Strengthening and weight-bearing activity increase joint lubrication. For example, if you suffer from knee pain, the treatment plan will address impairments at the hip, ankle and lower back. All of these areas contribute to knee control and proper knee mechanics.

Your physical therapist may choose to utilize manual therapy to increase your mobility and to decrease your pain. This will likely include soft tissue mobilization and joint stabilization. Soft tissue mobilization is a hands-on technique that is used on muscles, fascia and ligaments. It breaks up any existing adhesions.

The goal is to reduce swelling, decrease pain, restore functionality and improve range of motion. If at any time your physical therapist recommends a stretch or exercise that is uncomfortable for you to perform, let them know! Honesty is key to a successful treatment outcome; they will be able to adjust the exercise so that you can complete it comfortably.

Are you seeking pain relief for chronic joint pain?

If you’re seeking relief from stiffness and chronic joint pain, call us today to make an appointment. Our physical therapists can help you! We use research-proven treatments for quick relief and help our patients get back to their normal lifestyle. Contact our clinic or visit us in Dublin, GA for a one-on-one consultation and evaluation, and get back to leading the life you love, free of pain and joint discomfort.

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Is Pain Keeping You From a Happy Life? Physical Therapy May Help!

Take a moment to pause and think about who you were five or ten years ago. What kinds of activities did you thrive from doing? Were you a runner? An afternoon gym warrior? Or did you just enjoy going for long evening walks with your dog?

Now, come back to the present moment. Do you still do these things? If not — what is stopping you? Is it within your control?

Sometimes we sustain injuries that cause aching joints, lingering pain, and other lasting negative effects. Maybe your pain is from surgery or another condition! Whatever ailment has been cramping your style is more than likely no match for physical therapy. If you want to get back to doing the activities you once loved but aren’t sure how to get started, call our office today to schedule an appointment with our physical therapist!

What is physical therapy?

Physical therapy teaches patients how to achieve life-long health through prevention or management of most movement limitations. Think of a physical therapist as a movement specialist. If there is a physical condition limiting your ability to move, a physical therapist can help figure out how to either relieve or eliminate your problem.

Many people believe that physical therapy is only helpful in the case of recovery after operations. It’s not hard to understand the role physical therapy can play in your recovery after surgery. Once your body has been repaired and the wound has been closed, the next natural step is to visit with a physical therapist to regain the function you once had. What most people don’t realize is that physical therapy’s usefulness goes beyond post-surgical rehabilitation. The amount of issues that a physical therapist can help with is endless!

Problems a physical therapist can help solve

A physical therapist is qualified to treat problems with movement and balance anywhere in the body. These pain problems are generally categorized into three areas, and treatment may differ depending on what kind of condition you’re dealing with.

  • Acute injury. A physical therapist can help patients find relief from aches, pains, and balance problems associated with an injury. After car accidents, athletic injuries, or repetitive use injuries where the body’s structures are likely to repair themselves, patients are referred to physical therapy for pain relief, functional help, and future injury prevention.
  • Chronic aches and pains. Aging is a natural part of life. Over time, our bodies tend to break down with use, but that doesn’t mean that dealing with pain has to be normalized. Arthritis, tendonitis, bursitis, and other chronic aches and pains can all be relieved with physical therapy.
  • Pre- and post-surgical rehabilitation. Most people are familiar with the role a physical therapist plays after surgery, but that isn’t the only time their expertise can come in handy! Recent studies have found that pre-surgical physical therapy shortens recovery time in patients who have cancer surgery, heart surgery or total joint replacement surgery.

Physical therapy after surgery can also help you prevent any painful and limiting scar tissue buildup, regain your mobility and balance, increase your flexibility, and strengthen the affected area of your body.

What should I expect with treatment?

A physical therapist begins by assessing your current movement and pain level. They may order imaging studies through x-rays, MRI or ultrasound to get a clear picture of the structures in your problem areas.

They will also put you through functional testing that measures your balance, movement ability, and limitations if there are any.

Next, a physical therapist prescribes your treatment plan. This may include:

  • Exercises you can do at home to increase the effectiveness of physical therapy.
  • Stretching to relieve pain and increase range of motion.
  • Functional exercises to help you increase your strength and flexibility.
  • Manual therapies such as massage and ultrasound to reduce pain and inflammation.

Periodically, your physical therapist will evaluate your progress and make adjustments to your treatment plan. The goal is to help you get back to the activities you love as quickly as possible, with the best long-term results possible.

Get back to living a healthy, full life again!

We often don’t realize how much we give up when we are limited by aches, pains, or injuries. Physical therapy can help you to see that there is still a full, fun, exceptional way of life still available to you! Still curious if physical therapy is right for you? Call our office in Dublin, GA today to schedule a consultation and find out how physical therapy can get you back to enjoying your life, doing the things you love.

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Do Aches and Pains Make You Dread Mornings? Physical Therapy Has Got You Covered!

Waking up sore and achy can really zap the energy and positivity out of your day. The worst part is that if you don’t address that achiness and soreness first thing, then those feelings are likely to very quickly translate themselves into fatigue, meaning that you are likely to face the entire day feeling sluggish and ready for bed.

At the end of a long day, feeling a little sore is somewhat normal. After all, you’ve been pushing your body for somewhere between 12 – 16 hours, taking care of your family, your pets, your office concerns, and your home—who wouldn’t feel a bit sore, right? But in the morning, that soreness is a whole different experience and can sometimes make you lose your will to even get up out of bed to start your day!

The best thing to do when you wake up feeling sore and achy is to take matters into your own hands right from the start. We’ve put together a list of four ways you can begin to prevent and fight back against nagging aches at the beginning of your day!

4 ways to conquer morning aches and pains once and for all!

1. Consider starting physical therapy. Physical therapists are trained movement specialists. If you are experiencing aches and pains from the moment you wake up in the morning, then it may be time to have those aches and pains assessed by a physical therapist who knows what to look for when it comes to limitations with your movement. Physical therapy can provide you with the tools and strategies you need to feel more comfortable morning to night.

You’d be surprised at what a little bit of exercise and education can do for your overall health. Be sure to talk to your therapist about the areas you’re experiencing pain in so that they can properly assess your condition and create the best possible course of action for treatment!

2. Stay hydrated. You’d be amazed at what a bit of proper hydration can do for your body and overall health. We don’t think about it, but when you are dehydrated, your body is working from behind! Not only does being dehydrated affect your mood and ability to focus, but it can also make it uncomfortable for certain joints and muscles to move like they normally would.

Water helps to lubricate the joints and energize your muscles. Waking up dehydrated and going directly for that cup of coffee is only going to leave you feeling achier and more dehydrated. Try adding a large glass of ice water to your morning routine, prior to that cup of caffeine, and see how much better you feel come lunchtime.

3. Try a warm bath or shower before bed. Most of us enjoy soothing baths for the sake of pampering ourselves, but baths can also be therapeutic for aches and pains. Soaking in a warm tub can really help to alleviate stress and tension in your muscles and joints. Hot and cold therapy is a commonly recommended form of physical therapy and can be helpful with improving sleep patterns and reducing stress. If you don’t have time in the morning for a warm bath, consider adding this to your evening routine. Cutting out a bit of TV time and adding a bit of relaxation with warm water can help you to sleep more soundly and may reduce some of those common aches and pains. The more often you do this for yourself, the less it’ll feel like a way to relieve pain, and the more it’ll just become a regular part of your relaxation routine.

4. Try stretching in the morning. Yoga is a great form of exercise, but especially in the morning! A morning yoga routine can go a long way in helping you to stretch out those aches and pains. Stretching your muscles and easing those sore joints before heading to work can give you a bit more energy and help you to feel a bit more comfortable at your desk all day. There are plenty of ways to get started with a morning stretching routine. Yoga routines are easily found online, and you can ask your physical therapist for guidance as to the best stretches for your exact source of pain.

Are you ready to be a morning person again?

Waking up with aches and pains is no fun for anyone. If you are experiencing discomfort regularly in the morning, it may be worth your while to assess your sleeping posture and arrangements. An old mattress, an uncomfortable pillow, or a stressful sleeping arrangement can cause pain in the neck, back, and shoulders.

Making slight modifications to your evening and nighttime routine may help you feel better in the morning. For more guidance on dealing with morning aches and pains, contact our office in Dublin, GA!

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Tired of Relying on Medication for Pain Relief? Physical Therapy Can Help

Are you taking pain medication to manage your pain? If so, this blog just might make you want to kick them once and for all. Pain medications just may not be a good choice. It seems like every time you turn on the news, there is another story about the opioid epidemic gripping the country.

The medical industry is in somewhat of a panic, and with good reason. In 2016 alone, 116 people died each day from opioid-related drug overdoses. Some 11.5 million Americans misused prescription painkillers in some way, costing an estimated $504 million in economic costs. That’s a lot of pain, a lot of money, and a lot of unnecessary death.

This epidemic has even affected employment rates in our country; some researchers even feel that many people who would otherwise be able to work are sidelined because they would fail a drug test! As mind-blowing as these numbers are, to a person who uses prescription pain medication for pain relief, opioids may seem like the only option. However, that isn’t the case. Physical therapy is another option that can alleviate your pain, and possibly help you kick your reliance on drugs altogether.

Give Rehab Advantage & Sports Medicine a call today to learn how physical therapy can help you ditch those pain meds.

What is pain defined as?

Everyone has felt or will feel pain at some point in their lives. It is a natural part of being alive, and it’s your body’s response to harmful stimuli. Pain is a nerve signal from the brain that something hurts. When you have pain, the body naturally creates opioids to manage it.

However, if your pain is severe or chronic, your brain can’t produce enough opioids to keep up with the demand. This is why people end up taking medication to supplement natural opioid production. Prescription meds mimic the body’s natural chemicals to relieve pain but do not assist the body in healing. You can consider prescription pain medication as a band-aid of sorts for whatever it is you’re dealing with, because all it does is mask your condition. It does not alleviate or rid you of your problem.

Reasons for experiencing pain

Pain can be due to injury, trauma, or disease. You may end up with back pain due to lifting a heavy object, participating in a sport, a car accident or a disease like arthritis. The symptoms of pain can range from mild and moderate to severe. Pain can occur when you’re doing nothing or are physically active, and it certainly does not discriminate based on age!

You may find yourself resting a lot, not participating in your regular activities or fearful of the pain. You may even have to call in sick at work. Without a doubt, pain has many negative consequences, and it can run your life…but only if you allow it to!

How can physical therapy provide pain relief?

Physical therapy is a safe, holistic, and effective way to alleviate pain. Not only does it relieve a person’s pain symptoms, but it also addresses the root cause of pain. This is the way to solve a pain problem!

A physical therapist performs a comprehensive evaluation, specific tests and reviews your medical history. Through advanced diagnostic procedures, this healthcare professional will find the source of your pain and implement a treatment plan that is geared for mobility and long-term health. Even better, physical therapy is a drug-free alternative to pain meds.

A physical therapist utilizes both passive and active treatments to address pain. Passive treatments may include manual therapy, hot and cold therapy, ultrasound, electric stimulation, water therapy, and soft tissue mobilization. All of these passive treatments increase blood flow, reduce pain and enhance the body’s healing process.

Active treatments include specific exercises and stretching. You’ll engage in specific exercises during sessions and at home. Stretching helps flexibility, movement, and range of motion. With active treatments, you’ll be building muscle tissue to better support your body.

There really is no limit to the benefits of physical therapy, but by the end of your treatment, you can expect to experience a greater range of motion, improved flexibility, reduction or elimination of pain levels, and a better sense of wellbeing from knowing that you’re in control of your pain, not the other way around!

Natural relief is waiting for you…

If you’re suffering from acute or chronic pain, be sure to contact us today to make an appointment. This is your first step to leading a pain-free life without pain meds. We’ve helped many other people with pain and can help you, too. Natural relief is waiting for you, so what are you waiting for?

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Is a Herniated Disc Causing Your Back Pain?

Is a Herniated Disc Causing Your Back Pain?

One of the most common causes of pain among adults in the United States is back pain.

Back pain is not something you want to ignore for long, and it can develop for any number of endless reasons. Once it does develop, making it go away can truly be an uphill battle that you can’t fight alone.

When pain in the back lingers well beyond the time that an injury would traditionally take to heal it is called chronic pain. Chronic back pain is incredibly difficult to cope with. This sort of pain will interfere with your ability to sleep comfortably, to move freely, or to feel energized throughout the day. It can also cause a person to slip into a depressive state as well because they are unable to enjoy life as they did before.

Eliminating back pain is difficult to do on your own. Taking over the counter medication isn’t going to help the back pain go away either; it’s just a temporary fix for a long-term problem. Instead, many sources of back pain can be best addressed through physical therapy. One of the most common causes of back pain is disc herniation. In this blog, you’ll learn more about what a herniated disc is, how to tell if you may have one, and how physical therapy at Rehab Advantage & Sports Medicine can help alleviate your pain.

What is a herniated disc?

There are a few signs that can help you determine whether or not your back pain may be the result of a herniated disc or not. A herniated disc develops when the rubbery cushions (or discs) between the vertebrae of the back becomes dislodged or ruptured.

When this happens, the bones of the vertebrae along the spine begin to rub against one another, and this can cause severe pain and discomfort. The most frequent symptoms of a herniated disc include:

  • Numbness and tingling in your extremities or back. Since a herniated disc is located along the spinal cord, the development of this pain may cause numbness or tingling throughout other parts of the body associated with the afflicted nerves.
  • Arm and leg pain.The exact location of where the pain will feel most severe depends on where the herniated disc develops along the spine. Pain associated with a herniated disc is frequently shooting pain, and can be the most intense and uncomfortable after movement, or following a cough or sneeze.
  • Weakness, especially in the legs or grip. A herniated disc will compromise the comfort and strength of the spine, and therefore may impair your ability to comfortably hold items, or may cause you to stumble frequently.

If you are noticing any of these symptoms in yourself, or a loved one has been experiencing them, contacting a physical therapy clinic for an appointment is a wise move!

What will a physical therapist do to alleviate herniated disc pain?

The best way to determine if the pain that you are experiencing in your back is the result of a herniated disc is to consult with a physical therapist.

In many situations, a physical therapist will use a combination of a physical examination and imaging techniques to properly diagnose the cause of the pain and then will work with you to develop a personalized program of treatment that addresses your particular issues with pain. Remember that no two patients are the same, and neither are their treatment methods! If you have a friend or family member who has undergone physical therapy treatment, he or she might tell you that their experience was different from yours, and that’s okay.

Many physical therapy programs for treating back pain associated with a herniated disc include a combination of targeted massage therapy, guided stretching and yoga techniques, and additional pain management strategies like hot and cold therapy.

Although it is not common, if at any time during your treatment, something causes you to feel uncomfortable or your pain worsens, tell your therapist immediately. The goal of therapy is always to have you feeling better when you leave than when you arrived at the office. Your therapist can switch up your exercises and stretches to make sure you’re able to perform them without discomfort.

Take control of your pain today

Relying on pain medication to cope with back pain is not healthy, nor it is an ideal coping mechanism. If you are struggling with chronic back pain as a result of a herniated disc, then physical therapy may be the most effective form of therapy in alleviating your discomfort. For more information about treating back pain associated with a herniated disc, contact our office today to speak with a trained movement specialist!

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