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5 TIPS TO MANAGE CHRONIC PAIN

1. Knowledge is power

There is a growing body of evidence suggesting that understanding how pain works is a key strategy in managing it. Simply knowing the basics of how our brain and nerves work and their role in pain, can decrease your chance of developing chronic symptoms. 

2. Keep moving (gradually and steadily)

Living an active, healthy lifestyle not only improves our general well-being and health, but can also reduce our chances of developing chronic pain. Our body was built to move, and we need to understand that not all aches or soreness is cause for concern. 

3. Spend time with a physical therapist

If you experience an injury, or develop the onset of pain, seeing a physical therapist early on can help address and manage your symptoms. Physical therapists are movement experts who optimize quality of life through prescribed exercise, hands-on care, and patient education. Accessing care early by a physical therapist reduces your chances of developing chronic symptoms. 

4. Focus less on the image

While most of us want a diagnostic image (ie, x-ray, MRI) to tell us “why we hurt,” images actually give us little information about what’s causing pain. A study performed on individuals aged 60 years or older, who had no symptoms of low back pain, found that more than 90% had a degenerated or bulging disc, 36% had a herniated disc, and 21% had spinal stenosis. What shows up on an image may or may not be related to your symptoms. Once imaging has cleared you of a serious condition, your physical therapist will help optimize your quality of life with a combination of prescribed exercise, hands-on care, and education.

5. Addressing depression and anxiety helps

Your chances of developing chronic pain may be higher if you also are experiencing depression and anxiety. A recent study in the Journal of Pain showed that depression, as well as some of our thoughts about pain prior to total knee replacement, was related to long-term pain following the procedure. Talk to your medical provider about any mental health concerns during your treatment, following an injury or surgery.

If you have been experiencing pain, whether it be long-term, short-term, or intermittent, we can help! Call our office at (770) 232-7100.

 

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Runners are always looking for ways to limit injuries. They try stretching, strengthening, massage, foam rollers, footstrike changes, and various supplements, to name a few. However, there’s been little to no evidence to support these practices. Preventing running injuries doesn’t come easy.

Until now. A new report in The American Journal of Sports Medicine promises a 62 percent reduction in injuries. And this startling figure comes from a well-designed, peer-reviewed research trial, not from someone hawking their services, devices, or pills.

The secret? Reduce the landing shock of your running strides. In other words, run softer and quieter.

The injury-reduction experiment from the Gait & Motion Lab at The Hong Kong Polytechnic Lab compared the year-long results of 320 runners. About half received “visual biofeedback” training in the lab during eight treadmill-training sessions. This taught them to “run softer.” The other half (the control group) also ran eight times on the laboratory treadmill, but received no special feedback. They just continued running as they always had.

Before these training sessions began, investigators had measured the landing forces of both groups at two paces, approximately 12:00 and 8:00 per mile. There were essentially no differences between the groups.

The same landing-force tests were repeated after the two-week lab-training period. At that time, the runners who had received visual-feedback retraining produced significantly lower results on four measures of vertical loading (aka “impact”). The no-feedback group didn’t change. According to the study’s senior author, Roy T.H. Cheung, Ph.D., the feedback runners achieved a softer stride by running with shorter strides, and more toward the forefoot.

This finding showed that biofeedback training can reduce impacts, which has been known for some years, based on pioneering studies by Irene Davis, Ph.D. But big questions remained: So what if you can change your stride? Does this actually change your injury risk?

To find out, the Hong Kong researchers followed their subjects for the next 12 months. During that time, soft-stride runners reported 28 injuries—much fewer than the 61 reported by normal-stride runners. In all, 16 percent of the soft-stride runners reported injuries, much lower than the 38 percent of normal-stride runners who did.

Importantly, the injury reduction wasn’t universal. Indeed, injuries to the lower leg were reported only by softer-stride runners. They had 10 cases of Achilles tendinitis and calf strain, while the control runners had none. On the other hand, the control group reported 23 cases of plantar fasciitis (versus two among soft-stride runners) and 18 cases of knee pain (versus four for soft runners.)

Similar trends have been shown in smaller, less-robust studies, including those that followed runners attempting to go barefoot, wear minimalist shoes, or shorten their strides. For example, new research from Australia supports the soft-stride findings. It suggests that runners with knee pain should try training in minimalist shoes while employing a deliberately shorter stride.

With the Hong Kong data and other accumulating evidence, podiatrists, orthopedists, physical therapists, and other therapists may now feel more confident about recommending a specific running stride for one type of injury, and a different stride for a different injury. Runners may decide to tinker with their own strides. (See the table below to help guide your decisions.)

When pondering whether to alter your running form, remember these rules:

  • If you’re not injured or not bothered by persistent injuries, don’t attempt to fix what isn’t broken.

  • Rest is often a key ingredient in recovering from injury.

  • Start slowly and progress gradually with any change.

  • Don’t expect miracles.

  • Any change in your injury profile will likely take months to show up.

 

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Dear  Patient,

 We have always been very interested in receiving feedback from our patients. This has been a great help in improving the quality of the services we provide. Over the past 10 years, we have received feedback primarily through hand written patient testimonials. Many of these are available on our Website. However with the advancement of Social Media, these methods are somewhat antiquated. We are in the process of updating our methods to increase our exposure to those seeking Physical Therapy treatment. Therefore, we are asking that you please help us by taking a couple of minutes of your time to write a review on Google and by “liking” our Facebook page. 

Thank you so much for taking the time to do this, you are helping us a lot by letting other people know about our practice.

Please follow the links/instructions.

To write a Google review from your smart phone, simply use your Google Maps app and search for Therapeutic Dynamics, if you have a Google account you can simply click Write a review. 

 https://www.google.com/search?q=Therapeutic+Dynamics+Physical+Therapy,+1810+Peachtree+Industrial+Blvd+Suite+130,+Duluth,+GA+30097&ludocid=5877392817062455525#

Facebook Page: https://www.facebook.com/therapeuticdynamics

Yelp:  http://www.yelp.com/biz/therapeutic-dynamics-physical-therapy-duluth 

 

P.S. We always welcome all your comments to help us improve.

 

 

 

 

 

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