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by adminMay 7, 2019 blog0 comments

Lymphedema

Lymphedema Treatment

At OC Sports & Rehab, we specialize in the treatment of lymphedema. For both our lymphatic patients as well as other patients in our facility, there is a lot of curiosity surrounding the condition and not much public awareness or education about it. Most of the general population has no idea what lymphedema is or what causes it. Many would be surprised to learn that lymphedema affects more than 5 million Americans, which is more than the number of people affected by muscular dystrophy, multiple sclerosis, Parkinson’s disease, and AIDS combined. Lymphedema also often goes undiagnosed, only further contributing to the lack of education and awareness. Read on to learn more about this fascinating condition.

Lymphedema quite literally means swelling caused by lymphatic dysfunction. Your lymphatic system is the system can be compared to your body’s sewage system. It’s made up a large network of vessels and nodes that collect and carry lymph, a fluid made of up cellular waste, such as dead cells and proteins, from your body’s tissues. When the lymphatic system is healthy, it filters all of this waste appropriately and doesn’t build up and cause swelling. However, when the system is damaged, it can create dysfunction in the system, causing swelling, and creating a world of trouble.

Symptom of Lymphedema

The main symptom of lymphedema is swelling in the extremities. Sometimes this occurs in one arm or leg, an arm and a leg on the same side, or in both legs. Many people first notice that their watch or jewelry is tighter on one side, or that one shoe slides on easier than the other. Sometimes patients have an equal amount of swelling in both extremities, sometimes one is abnormally much more swollen than the other. Sometimes medications, such as calcium channel blockers, can inadvertently create swelling. Swelling from lymphatic dysfunction typically doesn’t go away when you elevate the area. Taking diuretics also doesn’t often help because lymph is made up of protein-rich fluid, not water.

There are 2 main types of lymphedema: primary and secondary. Primary lymphedema is genetically inherited, and secondary lymphedema is acquired at some point in life by a variety of complications. Lymphedema can develop as a result of surgery, radiation, infection or trauma. The most common causes of lymphedema include a family history of the condition, removal of lymph modes or treatment with radiation as part of cancer treatment, recurrent cellulitis (a bacterial inflammatory infection of the skin), chronic venous insufficiency or other long-term problems with circulation in the veins, and obesity.

It’s important to understand that there is no cure for lymphedema. Once there is dysfunction in the system, or there is complete removal or destruction of lymph nodes or vessels, they do not heal. Early detection is crucial, because if the swelling gets too bad, the extremities can become so heavy that a patient becomes bedridden. The swelling can also become so intense that the lymphatic fluid seeps through the skin. This is known as weeping, and it can cause more infection if not taken care of immediately.

There are a few ways lymphedema can be treated. Today, there is finally more research out there on the topic, but as of 5+ years ago, the same could not be said. As a result, treatment options aren’t as plentiful as most health care professionals would probably like, but there are a few. It should also be stressed again that treatment of lymphedema is for maintenance of the condition only. There is no cure. That said, one of the most fundamental treatments for the condition is Manual Lymphatic Drainage (MLD), a special type of massage meant to mimic the pumping of lymph through the body. Another common tool is the use of compression garments to keep an appropriate amount of pressure on the system to help with circulation. Your doctor may also prescribe specific exercises designed to target the muscles that assist in pumping lymphatic fluid around the body. In recent years, the use of pneumatic compression pumps have been an astoundingly effective form of treatment, especially when used in conjunction with the other forms of treatment mentioned. Another important aspect of treatment is good hygiene, proper skin care, and a healthy diet. Again, a proper diagnosis is vital to know how to treat and keep the condition under control.

What to Look For

If you or a loved one have noticed abnormal swelling in the extremities, any changes in the texture or color of the skin or any cramping or heaviness in the extremities, talk to your doctor as soon as possible. If diagnosed early, treatment can be completely manageable. Your doctor can refer you to a physical therapist who specializes in treatment of the condition, like myself and my staff! We have cutting-edge research published with Mission Hospital and boast a 92% success rate. We use a multi-dimensional approach, utilizing several forms of treatment to decrease your swelling and symptoms as much as possible. We are here to support your and your family members, and provide our patients with the best care possible. We want to see our patients get better and get back to doing the activities they enjoy. Check out our website to learn more about our highly specialized treatment of lymphedema, in addition to the other services we offer. You can also read the bios of our wonderfully educated therapists, assistants, and aides who will ensure your time at our facility is as pleasant and effective as possible!

Cary Costa, PT

carycostapt.com

ocsportsandrehab.com

by adminApril 9, 2019 blog0 comments

Geriatric Fitness: Recommendations and Benefits

Many people are surprised to learn that the geriatric population (people 65 and over) is the fastest growing population in society. Thanks to modern medicine, improved sanitation, and better nutrition habits, more people are living into their 80s, 90s and beyond. This is an amazing feat; 200 years ago most people didn’t make it past the age of 50. As a result, we have seen increased long-term facility care, preventable injuries, and medical expenses in this population, and as such, there’s also been a new demand for preventative medicine to help decrease or slow the effects of aging. So, this week we are going to discuss these changes and the importance of staying active as we age!

The bottom line is that there’s no “fountain of youth” to stop the aging process. It’s part of life and cannot be avoided. We will all go through extensive changes, and the only thing we can do is be proactive and ready to face them head-on. These changes that will undoubtedly have an effect on your health and relationship with physical activity, so it’s paramount to recognize them, appreciate and respect them, and do your best to accommodate and adapt to them. There are 3 main types of changes that are affected by the aging process: musculoskeletal, cardiopulmonary, and neuromuscular.

Typical musculoskeletal changes can involve degeneration of the neck and back vertebrae, thinning and degrading of cartilage and connective tissue, loss of muscle (sarcopenia), and decreases in bone density. While many consider the elderly population to be people over the age of 65, these musculoskeletal changes actually begin to kick in around the age of 30. These changes can lead to alteration in function and mobility which can create joint stiffness, loss of range of motion, postural changes, increased risk of osteoarthritis and bone fractures, and decreased muscle mass and muscle endurance. If these changes are ignored, they can lead to osteoporosis, broken bones, arthritis, and posture dysfunction like kyphosis and lordosis.

Cardiopulmonary changes include stiffening of the heart wall, thickening heart valves, and decrease in diameter of blood vessels. These changes adversely affect maximal heart rate, increase resting blood pressure, and decrease endurance of the heart muscles. There are also changes seen in the respiration muscles, airway, lung tissue, and chest wall. The unfortunate result is the body having to work harder to breathe normally. This explains why older adults become so fatigued when exerting energy for extended amounts of time. If not controlled, these changes can result in hypertension, COPD, coronary artery disease, and peripheral vascular disease, to name a few. Cardiovascular disease is the number one cause of death globally, so it is so incredibly crucial to be cognizant of these changes and have an active relationship with your doctors to stay on top of any complications that arise.

Finally, there are neuromuscular changes that should be discussed. As we get older, our brain doesn’t send messages throughout the body as quickly as it once did. Thus, reaction times slow down and muscles don’t always fire in sync. We notice decreases in agility and balance, as well as changes in gait and hand-eye coordination. For many, this is an incredibly frustrating aspect of aging, because our bodies just simply work as well as they used to or as well as we’d like them too. We often become more dependent on others.

How to Stay Healthy as You Age

While we cannot prevent aging, one thing we can focus on is maintaining quality of life. We can do this by being proactive and trying to slow the aging process down through exercise. According to the American College of Sports Medicine (ACSM), individuals over the age of 65 should perform moderate-intensity aerobic exercise foe 30 minutes a day, 5 days per week, or vigorous-intensity aerobic exercise 20 minutes a day, 3 days per week. Moderate-intensity exercises can include dancing, fast-walking, and doing housework or gardening. Vigorous-intensity exercises include running, biking, swimming, and cycling. The ACSM suggests doing 8-10 strength training exercises performed 2-3 times a week, with 10-15 reps of each. In addition, flexibility exercises, such as yoga or basic stretching, should be performed 2 days a week. Both strength and flexibility exercises should be focused on larger muscle groups, like the neck, core, back, legs, and arms. Balance exercises are also vital to decrease the risk of falls.

In sum, as we age, we go through intense changes that tend to have negative effects on our mind, body, and overall health. They leave us with muscle pains, stiff joints, degeneration in our bones, weaker heart muscles, and balance issues. However, if we learn to recognize the first signs of these changes, we can combat them before they become debilitating. The best way to do this is to stay in shape! Exercise is important for all ages, but it is even more crucial as we age. If we can maintain a good quality of life, all those extra years can be joyous ones spent pain-free and in good health. At the end of the day, that’s all we want!

If you or someone you know is in the geriatric/elderly population and is in need of physical therapy or a home exercise program to stay active and healthy, come stop by OC Sports and Rehab. Myself and my wonderful staff are ready and able to create a specialized, age-specific approach to your body as strong as it can be. We can show you exercises to work on your balance and gait, as well as ones to keep your all your muscles in tip-top shape! Check out our website, at ocsportsandrehab.com to read about all of the services we offer. We hope to see you soon!

To find out more about Geriatric Fitness, contact Dr. Cary Costa at 949.716.5050

Cary Costa, PT
carycostapt.com

by adminMarch 29, 2019 blog0 comments

Concussion Causes, Symptoms, and Treatment

Concussion Symptoms

A current hot topic in the medical and professional sports communities are concussions. According to the CDC, “a concussion is a type of traumatic brain injury-or TBI- caused by a bump, blow, or jolt to the head or by a hit to the body that causes the head and brain to move rapidly back and forth” (CDC.gov). This rapid movement can cause the brain to shift around in the skull, thus creating a variety of symptoms that can disrupt normal function.

A concussion can present different symptoms depending on the severity and location of the impact. Some of the common symptoms reported by the concussed individual are headaches, neck pain, nausea, vomiting, balance problems, feeling bothered by light or noise, and memory problems. Some symptoms that are often observed by other individuals such as a parent, coach, or medical professional include appearing dazed and confused, loss of consciousness, forgetting instructions, moving around in a more clumsy manner, and mood changes.

Concussion Protocols

If your child or athlete has sustained any fall or hit to the head, neck, or back, it is crucial to remove them from play immediately and keep them out until they can be assessed by a medical professional. It should also be stated that while there are statistics out there that deem one sport more dangerous than another, all sports are inherently dangerous and pose some risk of injury. A concussion can also accidentally be sustained at home or at work, while performing normal activities. These injuries, wether they occur on or off the field, should not be taken lightly. While most symptoms will present themselves very soon after the injury, it’s always possible that they will continue to get worse as the hours and days go on. Some symptoms may only last a few days, while some more severe concussions can create symptoms that last for over a month. The concussed individual should be evaluated as soon as possible, whether it’s at an urgent care, emergency room, or primary care physician’s office. Only a medical professional can and should recommend the appropriate plan of care.

Concussion Awareness

One big reason that concussions have been brought to the forefront of public awareness is because of the increase in prevalence across several sports, ages, and levels of play. Another is the fact that they are constantly being discussed in the media. In 2015, the movie “Consussion” starring Will Smith, stirred up some heated discussion, and in 2017 a study published by the medical journal, JAMA, only raised more concern. In this study, researchers discovered that CTE, chronic traumatic encephalopathy, was found in 99% of deceased NFL players autopsied brains. The study defines CTE as “a progressive neurodegeneration associated with repetitive head trauma” (jamanetwork.com). In short, this study suggested that repetitive head injuries sustained over many years can lead to more severe neurological pathologies as an individual ages. Other factors that can affect this liklihood include level of play, as the athletes who played professionally were more likely to develop CTE and other neurological diseases than those who had only played through college or high school, for example. While that’s not to say NFL players will almost certainly develop CTE as a result of playing professional football, the study did find a correlation that cannot be ignored.

When the movie came out and the study went viral, the NFL was under scrutiny for not having harsher restrictions in preceding years for players that had sustained head injuries during practice or games. In response to all this scrutiny, the NFL formally implemented significant modifications and new concussion protocols for players in December of 2017. While this isn’t sole solution to solve the entire problem, it is without a doubt a step in the right direction. They are paving the way, and other professional and collegiate programs are trying to learn and follow in their footsteps to create a safer environment for all athletes alike.

In sum, concussions are an injury that should be taken very seriously, especially if this isn’t the individuals first one. You should not assume that the symptoms will just “get better” on their own. It is the responsibility of coaches, athletes, parents, and medical professional alike to be educated on proper concussion protocols and be able to implement them appropriately. Luckily, our providers at OC Sports & Rehab specialize in concussion rehabilitation therapy, so if you or a loved one has sustained a concussion, stop by and see us today! Check out our website at ocsportsandrehab.com for more information.

Cary Costa PT

949.716.5050

by adminMarch 19, 2019 blog0 comments

How to Rock CrossFit and Stay Injury Free

Dangers of Crossfit Training

CrossFit: It’s cool, it’s fun, its challenging, it’s effective. However, unfortunately, it can also be dangerous. Like any activity, it can lead to serious injury if not practiced safely and appropriately. For those who don’t know, CrossFit is a fitness routine consisting of a variety of functional movements, including powerlifting, gymnastic-like movements, cardio training, and plyometrics (jump training).

When many people first begin doing CrossFit, they fall in love with it. It can become addicting. It’s intense, competitive, and exhilarating. They become part of a community at their local CrossFit gym, and become attached to this style of training. This isn’t necessarily bad. Again, CrossFit is very effective and there is a familial aspect that instills accountability and consistency. However, to some CrossFit has become the “black sheep” of the health and fitness industry because the number of injuries it creates. While there is the obviously inherent risk of injury in every sport, there has been tons of debate on the scope of a CrossFit workout, and further, a concern about the education of the instructors who lead them. Now, research has shown that CrossFit is not inherently more dangerous than other sports similar to it, such as weightlifting or gymnastics. However, CrossFit is an intense activity often taken up by the general population, with no formal training in these other sports. The lack of training coupled with intense workouts can lead to wear-and-tear of your joints. On top of that, the innate desire to perform competitively within this community you’ve become a part of can cause people to overexert themselves to finish the WOD, workout of the day, which can subsequently lead to an injury.

Many patients come into the clinic with very similar stories and injuries. They present with rotator cuff tears, low back strains, wrist and ankle sprains, and many others. They often occur when performing unfamiliar movements or when trying to outdo one’s self or someone else. They tend to be a result of inappropriate application of the FITT principle; Frequency, Intensity, Time, and Type.

Tips for Safe CrossFit Training

Now, Rather than write CrossFit off altogether and avoid it, instead I want to share some tips that can help you stay injury-free!

1. Choose a CrossFit gym that employs coaches who are educated and attentive. AN experienced instructor should be able to make appropriate modifications for those with pre-existing injuries and age-related limitations. They should have formal education in human anatomy and strength and conditioning training as well as relevant experience in coaching and instructing exercise.

2. Choose a gym that tailored to your specific training level. If you’re a novice, do some research and find a gym that practices the fundamentals. If you’re a professional powerlifter, seek out a more intense and competitive one.

3. Leave your pride at the door. Know your strengths and weaknesses. Understand your limitations and scale your WOD accordingly. You might slay some workouts and struggle to finish others. That’s okay. You know your body better than anyone else, so listen to it.

4. Focus on form. Quality > quantity.

5. Incorporate other things like rotator cuff strengthening and core-stabilization exercises for both the abdomen and back musculature. If you don’t know if any, ask your coach. If they can’t help you, find a new gym.

6. Consistently work on your flexibility and mobility. You have to have good range of motion in the joints you are working. If you don’t, you are putting yourself more at risk for injury.

7. Finally, understand that you are your biggest cheerleader and your own worst enemy. Push yourself to get better, faster, and stronger, but be in tune with yourself to know when to stop and give yourself a break. Mental strength is as important as physical strength, so treat it as such.

One fact cannot be ignored: many Cross-Fitters injure themselves at some point. Some minor, some major, but they do occur. That doesn’t mean that CrossFIt should be avoided all together by any means. However, the fact of the matter is that many of these injuries can be avoided all together with proper training and education. This responsibility should fall on both the instructors and the members. By creating an environment that is both encouraging and safe, CrossFit can remain a great choice for the general population to utilize for their fitness regimen. If you or someone you know has acquired a CrossFit injury, come see us at OC Sports and Rehab. We can evaluate the injury and design a rehab program tailored specifically to you and your needs!

For more Tips for Safe CrossFit Training contact:
Cary Costa PT

949.716.5050

by adminMarch 10, 2019 blog0 comments

Everyday Habits That May be Causing Your TMJ Dysfunction

Do you suffer from aching jaw pain? Does it click or pop when you open and close your mouth? Is chewing your food a constant struggle? It’s possible this pain is coming from your TMJ. TMJ stands for the temporomandibular joint. The TMJ acts similar to a sliding hinge, and connects your lower jaw to your skull. TMJ dysfunction can create a countless number of symptoms, and pinpoint what is causing it can be difficult. TMJ symptoms can become excruciatingly painful, and can severely limit daily, social and work-related activities.

TMJ symptoms vary widely from patient to patient, which contributes to the difficulty of being able to treat the dysfunction. Most commonly, people will complain of pain in the jaw and neck, popping and clicking when opening and clothing your mouth, and pain when talking, singing, or chewing. Because the muscles that make up your TMJ are innervated by the trigeminal nerve, the nerve responsible for sensation in the face and motor functions such as biting and chewing, it can also cause sporadic eye twitching, painful temporalis headaches, and tinnitus (ringing in the ears).

What to Do If You Have TMJ Pain

If you’re beginning to notice this aching pain or any of the other reported symptoms, you should speak with your dentist immediately, as they can recommend or refer you to a physical therapist who is specialized in treating TMJ disorders. It’s important to recognize the symptoms. TMJ symptoms can be caused by many lifestyle behaviors, including:

A history of grinding and clenching of the teeth. Unfortunately, many patients clench and/or grind their teeth subconsciously, both throughout the day and while they’re asleep at night. This can be an underlying symptom indicative of increased anxiety and stress, or it can be a behavior developed over time.
Other oral habits, such as excessively chewing on gum or biting your nails. The constant overuse of these muscles over time can create micro-tears of the muscles and ligaments that make up the TMJ. Your food choices also affect your TMJ, so try to cut back on the tough steaks, hard nuts, and massive sandwich. Try opting for softer foods and smaller bites.
Bad posture. Because the neck and jaw are connected, constantly practicing bad posture that can occur from looking down at your phone or sitting hunched over at a desk all day can cause a weight-shift in your jaw bone and mastication (chewing) muscles which can cause an imbalance and lead to increased joint compression.

In short, if you’re someone suffering with constant pain coming from your TMJ dysfunction or lower jaw area, you shouldn’t deem yourself “stuck with it.” There are things you can do, and lifestyle changes you can make, to help combat this issue. Contact your local physical therapist, or come see me and the rest of my staff at OC Sports & Rehab. We specialize in the treatment of TMJ dysfunction and can create an individualized treatment plan for you!

Cary Costa PT

949.716.5050

by adminMarch 5, 2019 blog0 comments

The Importance of Workplace Ergonomics

Nowadays, due to the advancements of technology and society, a large portion of adult workers spend their lives working at a desk and staring at a computer screen for 8+ hours a day. There’s little opportunity to move around and stretch and, as a result, many physical therapy patients come into the clinic presenting with low back pain, neck pain, tight hip flexors, and a myriad of other musculoskeletal disorders. More often than not, poor posture and lack of physical movement are to blame for these issues. Luckily, you can absolutely do something about it! This week’s blog post is all about workplace ergonomics, how to set your self up for success to avoid pain in the future, and how to alter your set-up at work to get rid the pain you’re currently having and prevent it from coming back!

Obviously, you have to be productive at your job to get paid. In order to be productive, you have to sit at your desk, typing away at your computer, all day, everyday. Unfortunately, chances are your desk is poorly set up, and not designed with you and your body in mind. After an 8 hour work day, your posture’s probably not at its best, your neck and back are sore, eyes glazed over, and you’re ready to punch the clock and go home. It’s understandable, and you’re probably just making the best of your situation. It’s possible you don’t even realize how bad the standard desk set-up is for your body. To you, it might not be the more comfortable position to be in for extended amounts of time, but you didn’t realize how detrimental sitting and slouching could be on your health. Well, today you’re going to learn some great tips and tricks to combat these issues, and be able to avoid creating more in the future.

Tips for Improving Workplace Ergonomics

One of the most important things you can do when confined to a desk is get up at least once an hour and walk around. You don’t need to take a long break, but long enough to stretch your legs, take a deep breath, gather your thoughts, and get a little change of scenery. Give yourself 5 minutes and take a walk to the bathroom or break room and get some relief. Strike up a quick conversation with a coworker to get some real-life human interaction and then return to your desk and get back to work. Stress and discomfort shut down your ability to be creative and productive so trying to stay ahead of the ball will make a huge difference down the road.

A second tip is to make your workstation more ergonomically friendly. A good station should take everything into account, including chair shape, desk height, and monitor and keyboard position. Ideally, your ear, shoulder, elbow, and hip should all be in one straight line down to the floor. Your screen should be centered in front of your eyes, about 2 feet away from you, and angled slightly upward so you can see it clearly without leaning forward. Your keyboard should be positioned below the monitor, about 1 inch above the elbows. Your shoulders and arms should be perpendicular with the floor and your elbows should be held close to your sides. The tops of your thighs should be about parallel with the floor and the lower part of your legs perpendicular to it. You should have enough room under your desk to comfortably move and stretch your legs. Consider getting a chair that can have its height, armrests, and backrest adjusted for optimal comfort, if possible. Your chair should offer good lumbar support. However if it doesn’t, consider investing in a good lumbar roll to give you the support you need. These adjustments can make a world of difference!

Another great tip is to take a 5-10 minutes, at least twice a day, and stretch out all your muscles. When you sit at a desk all day and don’t move around, certain muscles become very tight and, as a result, can shift the orientation of bones and throw your body all out of whack. One of the most common complaints among desk workers is low back pain. The origin of this complaint is often tight hip flexors. For those who aren’t familiar with their anatomy, your hip flexors are a group of muscles on the front side of your body. They flex, or bend, the front of your hip, allowing you to bring your knees toward your chest. When you sit in a desk chair with your knees above your pelvis, your hip flexors are not working and become very tight, shortening their length. If these muscles are not stretched adequately, over time they can cause your pelvis to be tilted posteriorly, and backward (imagine having your butt tucked under all day every day) and as a result, cause the spinal column to be misaligned and further causing the back muscles to be strained as well. Another common complaint among those who sit at a desk is neck pain. This is often a result of sitting with your head leaning forward with your shoulders hunched up, causing your neck muscles to become strained. This can inadvertently cause other issues as well, including shoulder pain, thoracic (mid-back) pain, and a kyphotic, or “hunch-back” posture. To properly stretch muscles around the neck and hip, please go to our website, ocsportsandrehab.com and click on the “patient videos” tab to view all of the stretches we show our patients to help negate these issues.

Conclusion

The bottom line is, an uncomfortable desk and an employee in pain is not conducive to a productive work environment, so it’s a huge wonder why companies don’t do a better job at optimizing these spaces to ensure the best work from their employees. Perhaps you’ve been working a desk job for 20+ years and can’t seem to figure out why you’re always in pain and you muscles always feel so tight. Or maybe you’re new to to having a desk job and all you can manage to think about is when you can get up, walk around, and stretch out. No matter where you fall on the spectrum, it’s important to recognize how detrimental sitting all day is to your health, and educate yourself on the best ways to make changes to better serve you, your boss, and your company.

Cary Costa, PT

by adminMarch 5, 2019 blog0 comments

How to Improve Heart Health

As we dive further into the new year and continue working on those resolutions to lead healthier lives, one important topic to discuss is heart health. Heart health is crucial for so many obvious reasons, yet many Americans do not know enough about it or how to improve it. February is recognized as Heart Health month, so there’s no better time to educate ourselves on such a significant issue!

Did you know that cardiovascular diseases are the number one cause of death globally? According to the World Health Organization, approximately 1 in 3 deaths world-wide are related to diseases of the heart. What’s even more astounding is that the majority of these diseases, and subsequent deaths, are entirely preventable. How so, you may ask? Well, by understanding how the heart affects the rest of the body, and learning about the risk factors that can lead to these diseases, we can transform our lives for the better and take charge of our overall health.

One of the most fundamental steps to improving heart health is learning about the major cardiovascular disease (CVD) risk factors. A risk factor can be defined as a behavior or condition that makes you more susceptible to developing a certain disease. Research has shown that “more than 95% of those who die from heart disease have at least one major risk factor” (NIH). It’s important to acknowledge that just because you may have some of these risk factors, they’re not a death sentence. You can change your lifestyle and habits for the better and decrease your risk. It’s also important to acknowledge there are some risk factors that cannot be changed. For example, one major CVD risk factor is family history. According to the NIH, “if your father or brother had a heart attack before age 55, or if your mother or sister had one before age 65, you are more likely to get heart disease.” While this may be unfortunate to hear, it’s far more important to be educated on these risk factors to make more responsible life choices for a healthier future. Other CVD risk factors are entirely dependent on your lifestyle, such as being a smoker, being physically inactive, or having high blood pressure, cholesterol, or diabetes. Other factors that affect your heart health include stress, alcohol consumption, and taking certain medications. Cutting smoking out of your life entirely is one of the most obvious ways to decrease your risk of developing heart disease, as well as other diseases like lung cancer. However, to negate those other risk factors, it’s vital to make changes to your diet, and begin to add consistent physical activity into your daily life. Luckily, it’s easier than you think, and your changes don’t have to be incredibly drastic! In fact, by getting the ideas of “diet” and “exercise” out of your head and by altering your mindset to be more focused on changing your lifestyle for the greater good of your heart and overall health, you set yourself for better success than if you were to do a complete 180 and try to change your entire life overnight. It’s not practical, it’s not sustainable, nor is it beneficial to your mental health.

Before starting a new diet or exercise regimen, it’s absolutely crucial to talk with your doctor first. Not only can your doctor help steer you in the right direction, they can perform the proper tests and give you concrete data that assesses your risk for developing certain diseases. They can measure your weight, take your blood pressure, and gather a complete family history. They can do blood tests that will measure your HDL and LDL cholesterol levels, as well as your blood glucose levels, so you know if you are at risk of developing hypertension, high cholesterol, or diabetes. They can best explain to you what all of your numbers are, what they mean, what they should be, and how you can change them. Most importantly, they can put you on a safe, structured, and supervised program that is uniquely designed for you and your goals!

Important Lifestyle Changes to Improve Heart Health

While consulting your doctor is a vital step for improving all aspects of your overall health, it’s important to acknowledge that there are some very obvious changes you can make to your lifestyle to improve your heart health. For example, eating more fruits and vegetables and less junk food is a great place to start. While we all know how stressful and time-constrained our lives have become, resorting to drive-thrus shouldn’t be the answer. Fast food isn’t detrimental to our health if we consume it in moderation, but it’s important to limit portion sizes and frequency. When at the grocery store, reach for whole-grains and naturally sweetened items, rather than refined white breads and sugary snacks. Watch your salt intake and don’t be afraid to add some leafy greens into your meals! Unless your doctor has said so, there’s usually no need to cut out certain things like salt, sugar, fat, or dairy entirely. By simply consuming less of these, and by adding more color to your diet little by little, you can make significant changes to your diet that are easier to stick to and will have a lasting impact on your life!

With healthier eating should come the adoption of more physical activity as well. The two go hand in hand. However, you don’t need to train to be a marathon runner or a professional powerlifter to be a physically healthy individual. Rather, by taking small steps like adding a walk to your weekend plans or taking the stairs at work you can increase your heart rate enough to make it work and become stronger. Most organizations, including the CDC, the American Heart Association, the National Institute of Health, and the World Health Organization recommend that adults get a minimum of 30 minutes of structured exercise on most or all days of the week to significantly decrease their risk of having developing heart disease. Following this guideline will also decrease your risk of having a heart attack or stroke, and subsequently decrease the risk of developing the conditions that lead to heart disease, like obesity, high blood pressure and cholesterol, and type 2 diabetes. Again, you don’t have to go out and run a 5k or lift heavy weights all day. All you need to do is elevate your heart rate for at least 30 minutes a day. That can be done by something as simple as walking a few blocks down the street or strolling through the mall. You can take your pets to the park and play or dance around your living room while you clean the house. Stop making excusing and saying “I’ll start working out tomorrow” because something else will always come up to divert you once again. Simply put, if you make more time to prioritize your heart’s health, your heart will in turn make more time on this earth for you to enjoy. More time to spend with family. More time to get your education and live out your dream career. More time to become the best you you can be!

Conclusion

It’s time to take charge and start living a healthier life. Your heart, and the rest of your body for that matter, will thank you down the road. Educate yourself. Know the risk factors that lead to heart disease. Talk with your doctor so you know where you fall on the spectrum and how you can decrease your risk. Get outside and enjoy all that mother nature has to offer. Or stay inside and break a sweat dancing around like no one’s watching. Discover a new hobby that is good for the mind, body, and soul. Stop hitting up the drive-thru every time you’re in a time crunch. Add color to your diet and try to cook at home more often. Heart health doesn’t have to be complicated. Chances are you know the basics! Being healthy can be fun if you choose to shift your perspective a little bit. A healthier today leads to a healthier tomorrow, and a healthier tomorrow leads to an entire lifetime of possibilities. Make the change, for yourself and for the lives of those around you. Don’t be another statistic!

For more information, visit heart.org and make an appointment to talk with your doctor.

Cary Costa PT

by adminJanuary 23, 2019 blog0 comments

Should You See a Physical Therapist After a Car Accident?

There are few things as scary as getting into a car accident. Potential injuries, property damage and insurance deductibles, are just a few things that can make the entire experience that much worse. One question that often arises in the aftermath, is whether or not you should see a physical therapist after a car accident.

Physical therapy can treat invisible injuries

After a car accident, it may take several hours, or even days, for many symptoms of certain injuries to appear. A few examples include headaches, numbness, lightheadedness, whiplash and general discomfort. Whiplash alone, when it is left untreated, can lead to chronic neck pain, upper back and shoulder pain, numbness, and headaches.

Two more “invisible injuries” are scar tissue, and micro-tears on the muscles inside the body. While you can’t see this on the outside, these internal micro-tears and scars can result in your body becoming stiff and uncomfortable. These issues aren’t just invisible, they often aren’t even detected by an X-ray.

After a car accident doctor diagnoses your injuries, a physical therapist can use special techniques such as massage and ultrasound therapy to release a natural anti-inflammatory that reduces your pain while reducing internal inflammation.

Physical therapy restores range of motion

Restoring mobility is one of the primary goals of physical therapy. Whiplash and orthopedic injuries can have lasting effects on mobility if not properly treated. A physical therapist can help you restore mobility with less risk of re-injury from over-exerting.

Physical therapy is non-invasive.

Although some injuries demand surgery, some can be treated without invasive procedures. A physical therapist can work with your doctor to help treat injuries that don’t require surgery and help any injuries that do require surgery recover faster and with less discomfort.

Don’t wait to seek medical care after a car accident.

Florida PIP insurance requires that the injured person seeks medical help within 14 days of the accident. If you’ve been involved in a car accident, seek medical attention from an experienced auto accident doctor right away to evaluate your injuries and determine a recovery plan.

by adminJanuary 23, 2019 blog0 comments

Benefits of physical therapy after surgery

Although you may think physical therapy is optional after surgery, physical therapy is actually a vital step in your recovery and healing process. Patients who seek physical therapy after operations have been known to recover at a higher rate than those who do not take part in therapy.

Physical therapy also helps to promote the healing process, allows faster recovery and also encourages the patient to be involved and an active part of their rehabilitation. PHYSICAL THERAPY AFTER SURGERY is critical to the recovery of each and every patient and offers many benefits.

There are many benefits of physical therapy after surgery. It can help you:

Restore range of motion
Protect healing ligaments
Stabilize surrounding and specifically affected muscles
Slowly return to normal movement

Physical therapy allows the patient to heal properly after the surgery. When a patient goes through an arthroscopy on the shoulder or on the knee, for example, physical therapy helps in minimizing the scar tissue and also in retention of muscular structure after a major surgery has been performed. The rate of recovery is maximized when physical therapy is administered to the patient immediately after recovery from anesthesia.

Surgery on the knee or the lower extremities may significantly affect the patient’s mobility as well as other activities such as gardening, walking or riding a bike, among others. Physical therapy will help you regain mobility after surgery and help you return to the activities that you loved so much. Your physical therapist will consider your pre- and post surgery activities and formulate an appropriate plan for the therapy process. Furthermore, therapists allow the patient to get involved in their recovery which promotes their healing experience in comparison to those that do not seek physical therapy.

Patients that closely work with their therapists are taught how to dramatically recover as well as live healthy lives not only after the surgery but also for the rest of their lives. Memory, language, movement and most of the brain function are also considerably improved through physical therapy.