Author: Susie Goodridge, PT, DPT, CSCS

Going out to buy running shoes can be a very daunting experience especially if you are new to the sport. There are so many choices out there, so how do you choose the one best for you? Here are some tips to hopefully make your shopping experience a little smoother:

1. Go to a store that specializes in running. The staff there are much more knowledgable than at a department store since most of them are runners themselves.
2. As tempting as it may be, fashion is not a driving force in your decision. Do not buy a shoe based on appearance. A good looking shoe may not be the appropriate shoe for you and may lead to problems in the future.
3. Take an old pair of shoes with you to the store; the staff can look at the wear patterns on the sole and gain some insight on what type of shoe may be best for you.
4. Bring comfortable clothes and socks when shopping. Many stores will have you run/walk in the shoe to look at your gait.
5. A general rule for buying new shoes is to replace your shoes every 300 – 500 miles. The best way to figure out your personal need is to track your own mileage.
6. When shopping, take into consideration that your feet are widest at the end of the day, which may affect shoe fit.
7. Shoes should always fit comfortably in the store; don’t bank on you breaking them in for comfort.
8. Give the staff information about you, such as your average mileage, how often you run, the type of terrain you run on, and if you are training for a race.
9. Slowly increase your mileage in your new shoes to avoid blisters and other running injuries.

After about a week, if your shoes aren’t working for you, many stores do offer a return/exchange policy. Ask about it before you buy.

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Many of us know that physical therapy can help our parents as they age and is common prescription after a joint replacement, stroke, or fall.  However, many of us don’t think of physical therapy as a way to help promote independence and staying healthy.  According to the National Institutes of Health, physical therapy is good for improving strength, balance, mobility and overall fitness.  These are all factors that could help our aging parents stay independent and prevent falls.

Many people believe that their parents are too old to spend time building muscles.  This is not true.  A study by Dr. Miriam Nelson, author of the book “Strong Women Stay Young”, showed that women who engaged in strength training for one year resulted in better bodies that were 15-20 years more youthful.  These women were stronger, had better balance, improved flexibility, and were more energized.  It is never too late to get active and begin an exercise program.

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How about both? If you are experiencing knee pain and it just doesn’t want to go away, have you ever considered that it may be your hips causing the problem? There are plenty of research out there that supports the idea that weakness in your hip stabilizers can be the main contributing factor to knee pain. If your hip stabilizers are weak, then there is an increase in the rotational forces on your thigh bone (femur), which in turn affects the pressures placed on the inside of the knee contributing to knee pain. By strengthening your hips (mainly your gluteus medius and maximus), you can optimize your lower extremity biomechanics by decreasing unnecessary forces on the knee and therefore decreasing pain and improving overall function. Consult a physical therapist for a thorough evaluation of your knee pain and together you can come up with a program to address all the possible factors that could be contributing to your symptoms.

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It’s fast, affordable, and our patients love it!
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Just about everyone at some point in their lives will suffer from back pain. If you haven’t yet, chances are you will at some point in the future. Eight out of 10 people under the age of 45 will suffer from back pain at some point. The good news is that if you recognize the warning signs you can treat, cure and even prevent this fate. Inflammation is the biggest indicator, and being able to spot it gives you a head start in curing it quickly.

Here are the four signs of inflammation that can be easily detected if you are looking for them:

1. Pain. Injured tissue is overly sensitive and any movement will be painful no matter how small. It is important to remember that pain related to inflammation is constant because chemicals are being constantly released to the injured area. Unless you are taking medications to reduce the inflammation, the pain will not just come and go.
2. Heat. The injured tissue will become warm to touch due to the blood vessels dilating in order to deliver chemicals and other types of cells to the area to start the healing process.
3. Swelling. Looking for an asymmetry in the tissue on one side of your body as compared to the other.
4. Loss of function. The inflamed area should be rested for a few days. The inflammatory process starts right away and can take up to 10 days to run its course. If you continue to use the injured area then the inflammatory reaction increases and ongoing release of chemical continues.

If you notice any of these warning signs, treating them early is your best bet to a quick recovery.

We provide revolutionary pain relief with no drugs, no side effects, and no surgery! It’s fast, affordable, and our patients love it!
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Author: Susie Goodridge, PT, DPT, CSCS

Neck pain is a common complaint in today’s electronic savvy society. We spend so much time looking down either at our laptops, cell phones, e-readers, or other mobile devices; However, this posture in which people are texting or updating their facebook page can become a pain in the neck.

“Text neck” is a term that was first coined by a Florida chiropractor. It is defined as an overuse syndrome involving the head, neck, and shoulders, usually resulting from excessive strain on the spine from looking down at hand-held devices such as cell phones, mp3 players, computer tablets and e-readers. When the head is held is an abnormal position, you increase the stress on those muscles which can lead to muscle fatigue, spasms, and even stress headaches. With every degree of motion that you move your head forward or to the side, the stress on your neck grows exponentially beyond that of just the weight of your head. Given that the average head weighs between 25-35 lbs, that is a lot of extra stress on a fairly small area!

Worried that this may affect you?
Here are a few suggestions or ways to help alleviate or avoid “text” neck:

• Change the position of the device. Instead of holding the device on your lap causing you to look down and lean forward, find a way to hold the device at a neutral, eye level.
• Take frequent rest breaks. Just as you need to take breaks from long periods of sitting at a computer, the same is true for your mobile device. Force yourself to take a break and to change your position throughout the day.
• Stay physically fit. As is true for most injuries, the stronger and more flexible your back and neck are, the better they are able to manage and deal with different, abnormal stressors and therefore reduce the chance of developing any musculoskeletal issues.

If you are already experiencing neck pain, try taking a break from your mobile device for a week and see if your pain subsides. If the pain persists then contact a physical therapist who can help you to manage the pain and prevent future episodes. Happy and safe texting!!!

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Author: Susie Goodridge, PT, DPT, CSCS

We live in a world where we depend on computers for almost everything. That being said, we all spend countless hours typing away whether it’s for work or pleasure. Although computers provide numerous benefits, repeated and extended use can cause problems such as repetitive strain injuries (RSIs).

RSI refers to a category of injuries characterized by overuse or misuse. Any combination of the following factors can lead to the overuse of some part of your body:

• Small, rapid movements or tasks that are repeated
• ]Working in an awkward position or holding the same position for a long time]
• Using force or moving heavy loads to complete tasks
• Insufficient rest time

RSI develops slowly over time and can also be caused by activities that are not computer related. For example, hand-intensive activities such as knitting or playing a musical instrument can be culprits as well. If you are wondering if you have a RSI, here are some of the symptoms to look out for:

• Aching
• Tenderness
• Swelling
• Pain
• Crackling
• Tingling
• Numbness
• Loss of strength and joint movement
• Decreased coordination in the injured area.
• If your hands are affected, you may find yourself dropping things or having difficulty performing tasks like buttoning a shirt.

Now you may be wondering how do I manage an RSI? The key is to avoid the activity or position that is causing the injury. A break from the repetitive activity should be followed by a gradual return to activity in an ergonomically correct work setting. Occasionally, medications or a splint may be prescribed and necessary to help ease the inflammation associated with RSI. Physical therapy can also help in decreasing inflammation and easing the pain associated with RSIs.

Your physical therapist can also guide you in an appropriate exercise program to help you return to your previous level of function.

We provide revolutionary pain relief with no drugs, no side effects, and no surgery! It’s fast, affordable, and our patients love it!
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Author: Susie Goodridge, PT, DPT, CSCS

At some point, everyone will experience some sort of back pain. It can be a sharp stab of pain, a nagging pull or a burning throb in the small of your back. Back pain is one of the most common health problems among Americans.

Many people wonder what specific activity they did to cause their back pain, but the truth is that back pain is often caused by repeated stress on the back as opposed to the result of a single incident. Some common causes of this stress are repeated forward bending motions, heavy lifting, sitting or standing for long periods, impact or twisting, sports, and poor posture.

There are some simple strategies you can do to prevent back pain. While sitting, make sure your back has enough support. Ask for an ergonomically designed chair at work or if that is not possible, then place a rolled towel at the small of your back. Also, take time to walk around and stretch at least once an hour throughout your workday. At home, sleep on your back with a small pillow under your knees or on your side with a pillow between your knees.

If you have to lift an object, test the load first to make sure you can handle it. A quick test of lifting up a corner should tell you whether you can or cannot. Never bend at the waist and always bend at the knees while lifting. Keep the object close to your body and don’t twist. Avoid lifting over your head and push instead of pull.

Exercise is also a good way to prevent back pain but avoiding certain activities can help protect your back even further. These activities include: twisting, bending, and putting impact. Before beginning any exercise program, consult with your healthcare provider.

Reducing your stress level, losing weight, and quitting smoking can all help to reduce back pain as well.

If you would like some further tips on how to prevent back pain, your physical therapist at Westwood Physical Therapy can help design an individualized exercise program to help you stay healthy and injury free.

We provide revolutionary pain relief with no drugs, no side effects, and no surgery! It’s fast, affordable, and our patients love it!
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Cancer and its various forms of treatment can cause debilitating side effects for some patients.  This not only compromises their function, but their quality of life. Patients undergoing radiation, chemotherapy, and/or surgery may experience some of the following side effects due to their treatment:

Both The American Institute for Cancer Research and The American College of Sports Medicine have concluded that exercise training during and after cancer treatments can improve physical function, help speed functional recovery, boost immune response, reduce fatigue, and reduce the risk of complications. Comprehensive cancer institutes throughout the United States as well as the National Cancer Care Survivorship endorse exercise for cancer patients.

Westwood Physical Therapy helps patients reclaim a sense of hope and control over their health through comprehensive rehabilitation programs that focus on rebuilding independence, endurance, strength, balance, and flexibility. We work in partnership with each of our patients to maximize their physical abilities to ensure the most effective recovery. Our Doctors of Physical Therapy use a wide variety of interventions to help increase household and community functional mobility:

• Therapeutic exercises to improve flexibility, strength, balance
• Aerobic conditioning to address cancer-related fatigue
• Manual therapy for scar management, lymphedema, and pain

We provide revolutionary pain relief with no drugs, no side effects, and no surgery! It’s fast, affordable, and our patients love it!

Call 310.996.0085 today to get started!

50+ and Fabulous!!

As we grow older, an active lifestyle is more important than ever! The Centers for Disease Control reports that seniors have even more to gain than younger people from exercise because they are at higher risk for the health problems that physical activity can help PREVENT.  Regular exercise enhances energy, aids in maintaining physical independence, and helps to manage symptoms of illness.  Consistency has shown to be more important than intensity when it comes to exercise for older adults.  The keys are to find an activity that you enjoy, a support system to keep you on track, and an activity that is geared to your fitness level.

Benefits of a Regular Exercise Program

1. Disease Prevention
   Regular physical activity can help you prevent or manage a wide range of health problems, including stroke, metabolic syndrome, type II diabetes, depression, and arthritis.  According to the National Institute of Aging, exercise can reduce overall morbidity and hospitalization rates.
2. Improved Mood and Energy
   Physical activity enhances various brain chemicals that leave you feeling happier and more relaxed. Exercise helps your cardiovascular system function more efficiently.  As a result, your heart and lungs work better to provide more oxygen and energy to go about your daily chores.
3. Enhanced Mobility and Balance
   Exercise improves your strength and flexibility.  These foundational elements in turn help with global balance and coordination to reduce your risk for falls.  Falls have shown to be a major cause of broken hips and other injuries that often lead to disability and loss of independence for older adults.

Many seniors feel discouraged to begin a fitness program because of concerns about injury, an ongoing health problem, or current disability.  Additionally there are those who have never exercised before and may not know where to begin.  JUMP STARTS HERE AT WESTWOOD PHYSICAL THERAPY!! Let our skilled physical therapists help you develop a personalized program to increase functional strength, endurance, and balance for a more Fit and Fabulous You.

We provide revolutionary pain relief with no drugs, no side effects, and no surgery! It’s fast, affordable, and our patients love it!
Call (310) 996-0085 today to get started.

March is brain injury awareness month. A traumatic brain injury (also known as TBI) occurs as a result of trauma to the head, leading to damage to the brain itself. Traumatic brain injuries can result from numerous types of injuries including automobile accidents, contact sports, or falls. Symptoms can vary from mild to severe; ranging from headaches and general confusion to partial paralysis and loss of sensation. In fact, any injury to the brain is a serious condition that requires hospitalization and immediate medical attention. A mild TBI may be associated with a change in the mental state of the individual or a short-term loss of consciousness. A severe TBI may result in a coma, memory loss and loss of muscle control. Over a period of time, this can cause loss of muscle strength and a deterioration of balance, which can lead to falls.

Although the severity of a brain injury can vary immensely, the importance of physical therapy cannot be overstated. Some brain injuries may require a few weeks of rehabilitation; while severe injuries can require several months of neurological re-education under the supervision of an experienced physical therapist.

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