It’s June in Wisconsin and that means backyard BBQs, Brewers and beer gardens. For many, it also means time to trade out the treadmills for trails and spin classes for road bikes.  While it’s nearly impossible to avoid the excitement of the season, a few simple tips can help you stave off pesky injuries and make your outdoor exercise transition smooth sailing. 

As Physical Therapists, we’ve seen our fair share of seasonal injuries.  Whether it’s because you’ve done too much or didn’t account for the change in biomechanical demands, injuries during this time of year are common and can be frustratingly challenging during the best period of Wisconsin weather.

So how do we safely transition our workouts outdoors?  And what are some summer-specific considerations we should take when moving in the fresh air? Follow along for our 3 top tips!   

Off-season Preparation

Similar to any athlete, your off-season preparation is just as important as competition season.  Whether you’re seeking to hit your marathon PR or cycle 3 miles for the first time, doing your part in the winter months will make you safe and strong once those 70-degree days hit.

So where to begin? Tip #1: Diversify.  Our bodies are meant to be challenged in different ways.  In application, that means don’t run 5 days in a row.  Instead, do a day of hill sprints followed by a long bike ride followed by yoga in the park.  Reducing repetitive motions can go a long way in reducing the risk of injury. 

Tip #2: Don’t neglect your strength training.  Building a solid foundation is essential to staving off pesky limb injuries.  That means training your core, your pelvis and your thorax to be able to respond to the ever-changing demands of outdoor movement.  Stress the body in new ways and incorporate exercises that are both functional and multi-planar in nature.  And remember, strength training doesn’t require barbells and dumbbells to get the job done.  Grab a few resistance bands or better yet, use your body weight to challenge the musculoskeletal system and impart meaningful change. 

Applying Kinesiotape or Rock Tape (like you see on professional athletes) can help promote optimal movement patterns. This tape has been shown to help improve proper muscle activation, reduce local inflammation, and inhibit dysfunctional, over-active muscles.

We also use Leukotape - a rigid strapping tape for postural correction and realignment. We swear by this stuff! It’s waterproof and will hold you in an optimal position to re-educate your muscles so they know where to hold you so that you move better into the future.

Take it Slow

Sometimes muscles and deep tissues get resAs the weather warms up, our next piece of advice is to take it slow.  We get it- it’s easy to get overzealous in the summer and make up for the long winter spent inside.  But running 7 miles after spending 6 months on the couch will lead you nowhere except to the PT clinic. To avoid overuse injuries, a gradual increase in both intensity and volume will keep you safe and secure.

Taking it slow also means listening to your body.  While we’re always striving for a tolerable level of muscle breakdown and rebuild, you never should have to push through pain.  Pain is protective so listen when it calls.

tricted and irritated. Massage only reaches about a half inch deep, even when applied with an elbow, knees, or feet. As a result, you just end up moving the tissues over the top of the source of symptoms. 

Dry needling is a super effective, far faster, and more precise method than any massage you have ever had. The treatment involves inserting an acupuncture-type monofilament needle directly into the deep irritated tissue. You will feel your tissue release within seconds!

Adapt to the Environment

Remember to account for changing environmental factors.  Even though we’re in Wisconsin, we still have to be cognizant of the summer temps. Outdoor exercise is an easy way to release mood-boosting serotonin but neglecting to exercise safely can leave you seriously unwell.  Our advice? Ditch the cotton for more synthetic sweat-wicking fabrics and hydrate both before and after your workout to facilitate proper muscle recovery.  Remember the cardinal rule of 6-8 8oz glasses of water per day does not account for exercise so up that H20 ante when you’re sweating in the heat.

Summer is upon us and it’s time to enjoy that well-deserved Midwest sunshine.  Just remember to prepare yourself accordingly, don’t forget your strength training and listen to your body.

If all else fails, give us a call.  We’re here to help you rehabilitate, recover and rebuild so you can enjoy every ounce of that summer goodness.

eyond PT can work on your joints too! We have extensive training to safely pop and crack your neck, back and other joints to improve mobility, promote cartilage lubrication for smoother movement, and reduce nervous system pain inputs for better movement.

Sometimes a quick thrust/manipulation/pop is not the best way to go. Your joints may be too irritated for such a quick input. As an alternative, we can gradually and repetitively work the joint in its comfortable range and give more input as the motion improves. It’s like carefully working a rusty hinge, and over time it moves like butter!

Mobility is essential for healthy aging, not to mention efficient everyday movement.  If any specific joint in our body is lacking mobility, the system will be forced to compensate elsewhere causing issues up and down the chain.  Wondering where to start? Follow along as we tackle five ways to start improving your mobility today.

Find a new range

Similar to strength adaptations, mobility improvements will never happen unless you take your body into new ranges of motion.  Think of the postures you are in for the majority of your day and start your mobility journey with moves that counteract them.  If you’re a desk worker, focus on opening your hips, abdominals and thighs and if you stand all day, give your spine a break and explore forward folds and motions that stretch the posterior chain of your body.  Finding these new ranges should be gradual and elicit minimal to no pain.  Listen to your body, move well and be intentional with each position that you explore. 

Move frequently

If moving well is our first priority, moving frequently should be a close second.  Society has forced us into strollers, chairs and couches for hours on end leading to a whole host of sedentary lifestyle-related issues, one being hypomobility.  Without frequent movement throughout the day, even the most dedicated gym-goers will experience muscle shortening and mobility issues over time.  Set a timer every hour, make it a priority to get in a lunchtime stretch or simply force yourself to get up and move more often.  Your joints will thank you.

Breathe

Breathe? That’s right- breathe!  Taking your body into new ranges of motion can be intimidating for your nervous system.  Deep breathing is one of the simplest methods to calm our heart rate, reduce our blood pressure and release unneeded muscle tension.  Focusing on the breath will activate your parasympathetic nervous system giving the body the security it needs to feel safe in new positions and inhibit involuntary contractions around the joint.

Explore other means of mobility

Mobility training doesn’t mean getting into a position and holding it for 60 seconds.  Instead, focus on moving dynamically and incorporate self-massage as needed.  Both can help inhibit overactive muscles and reduce the vulnerability that the nervous system experiences at end ranges of motion.  Grab a tennis ball or lacrosse ball, hold pressure on a targeted muscle for 30-45 seconds then see if you can move deeper into a stretch or position.

Use props as needed

Final tip: Grab those props! A yoga block, stretch-out strap or even a rolled towel can all work wonders in your movement training. Mobility cannot and will not come in a day.  In fact, making your mobility training too intense from the get-go can almost guarantee some sort of muscle strain or overstretch injury.  Take it slow, use props to prepare and support your body in new positions and remove when ready.  With time and training, your patience and dedication will pay off!

Interested in learning more about mobility-specific tips and tricks?  Give us a call and we will help get you moving in no time!

If you’ve worked with us here at Beyond PT, there’s a good chance you’ve experienced or at least heard about dry needling treatment.  In the last decade, we’ve seen a huge increase in the popularity and clinical use of dry needling coinciding with expanding evidence-based research and positive patient experiences.

For those less familiar with the treatment, dry needling is a manual technique used to reduce myofascial pain.  The procedure involves the insertion of a solid thin needle aimed at a trigger point in the muscle with the goal of releasing tightness, improving circulation and reducing pain.  

How did dry needling come to be?

Interestingly, dry needling came to be almost by accident.  Back in the 1980s, researchers were studying the efficacy of injected medications for trigger points and were shocked to find that both the treatment group, who received an injected medication, and the placebo group, who simply had a needle inserted, had similar outcomes.  But how could this be?  After subsequent studies were performed, It was determined that in many cases, it was actually the needle and not the analgesic that made people feel better.  

Is dry needling the same as acupuncture?

A common misconception of dry needling is that it is the same as acupuncture however the two vary significantly in their treatment goals and underlying philosophies.  Acupuncture is a technique used in Eastern medicine that works to restore natural energy flow through the body. It is performed by acupuncturists and uses specific acupuncture points to guide treatment.  Conversely, dry needling is a treatment based on Western medicine concepts and aims to reduce trigger points and associated pain.  Both have their place in the healing realm but each has unique indications and therapeutic goals.

What is a trigger point?

A trigger point is a taut band of skeletal muscle located within a larger muscle group.  Many commonly refer to these bands as “knots” but it’s important to distinguish that the tissue isn’t “knotted” but rather stuck in a shortened or contracted position. Trigger points can be tender to touch but also often refer pain elsewhere in the body.  They are a problem in and of themselves and can also compound other musculoskeletal conditions.

Can anyone perform dry needling?

No. Dry needling is an advanced certification that should only be performed by licensed and trained professionals.  Even with growing popularity and education, it is important that you trust your provider and that they take the time to properly assess and educate you.  Here at Beyond PT, we use dry needling every day and pride ourselves on our experience and technical skillset.  

The bottom line: dry needling can be an exceptional tool for reducing trigger points in the body.  While it shouldn’t be used as a stand-alone treatment, it can go a long way in helping people reduce their pain and get back to doing things they love.

For more information on dry needling treatment or to set up a consultation, give us a call today!

Since the dawn of the pandemic, where and when we work has changed drastically. 3 years ago if someone said “social distancing”, you’d probably throw back a quizzical look, but now it’s part of our everyday jargon. Whether you’re fully remote, back in the office or working in some sort of hybrid model, one consistency should remain- an ergonomic workstation.  

Ergonomics is a term that encompasses an individual’s efficiency in his or her working environment. As it applies to your workstation, it means organizing your setup to minimize bodily strain and maximize postural alignment.  If your desk setup is causing you neck or back pain after a day on the job, it probably could use some reworking.

Proper Ergonomic Setup

Setting up your environment for success starts with a few basic concepts. From the top down, review the following tips, scan your own setup, and adjust as needed!

Put the top of your monitor at or slightly below eye level.

Keep your neck and shoulders in a neutral and relaxed position.

Place your elbows in a 90-degree bend with the monitor located at an arm’s length away.

Keep your wrists flat on the keyboard and use a wrist rest pad if necessary.

Sit all the way back in your chair and consider lumbar support that maintains the normal arch in your low back.

Keep your desk chair slightly reclined.

Adjust your seat so your hips, knees and ankles are all at right angles.

Place your feet flat on the floor or footrest.

With the average person looking at a screen for more than 7 hours per day, it’s essential that your workstation is set up to serve you.  Even minor adjustments can make a big difference in your posture, muscle function and overall comfort.

Other tips? Remember to get up and move!  Set a repeating timer or make a habit to incorporate a few 5-minute walking breaks throughout the day.  Our bodies are made to move, so stagnant, prolonged sitting can be a recipe for muscular strain, poor circulation and weight gain.  You’ve probably heard the phrase sitting is the new smoking.  Sadly, the evidence does show a pretty significant link between sitting >8 hours per day and earlier mortality.  If a standing or sit-to-stand desk is in the cards, consider the investment.  Your body will thank you.

Besides frequent movement, get your eyes checked.  If you’re squinting and straining to see your computer screen, you’re likely going to end up in a poor forward head position putting excess tension on your neck and exacerbating neck pain and headaches.  Final tip- do your best to practice stress management.  Incorporate mindfulness, be aware when and where you’re holding excess tension in your body and never neglect the power of a few deep breaths.

If you’re experiencing nagging neck or back pain at your desk or are interested in learning more about how you can enhance your workstation, give us a call today!

It’s 5 pm on a Thursday and you’ve rolled your ankle for the 3rd time in the past 2 years.  Your mind immediately turns to the unfortunate thought of the dreaded emergency department and countless hours waiting for a doctor to give you crutches and a walking boot and tell you to follow up with an orthopedic specialist. 

Suddenly you remember your physical therapist previously mentioned that you can attend PT without needing a prescription. You give your PT a call and are able to secure an initial evaluation for the next morning. Your PT gets your ankle massaged and wrapped and an appropriate exercise program is assigned for the weekend ahead.

Sounds too good to be true? Well, it’s not, thanks to Wisconsin direct access laws.  

What is direct access?

Direct access is a law whereby patients can freely attend physical therapy for musculoskeletal conditions without requiring a physician’s referral. What do we mean by musculoskeletal? Injuries to this system include any damage to the ligaments, tendons, muscles, bones, or nerves.  Direct access decreases the waiting time for patients to receive rehabilitative services and improves both the quality and continuity of care for individuals with these types of injuries. 

Different states have varying accessibility to physical therapy providers.  In the state of Wisconsin, physical therapists can evaluate, diagnose and treat musculoskeletal conditions without requiring a prescription from a physician.  Practically, this means that if a patient gets injured and they are not exhibiting any red flags (like spinal cord damage or bony fractures), they can call up their PT and get in without needing to be assessed by a physician first.

Clinically, PTs are required to screen their patients using their doctoral-level training and clinical expertise.  After the initial evaluation, they will make appropriate care decisions and refer to primary care if deemed necessary.  By increasing accessibility to physical therapists, direct access unclogs the emergency department and urgent care centers from patient conditions that are best suited for the skills of physical therapy interventions.

Who is appropriate for direct access care? 

Physical therapists have long been termed the experts in musculoskeletal care.  If you are having an issue that is causing pain, a lack of mobility, or weakness, it’s likely that you could benefit from PT treatment.  Through direct access, patients can get early and expert-level care that positively impacts their recovery timeline, pain levels, and long-term outcomes.

Patients most appropriate for PT intervention include those with strains, sprains, and low-level skeletal injuries. If you suspect a fracture or more severe ligamentous injury, the emergency department or orthopedic urgent care is going to be your best bet to secure imaging and immobilization as needed. When in doubt, you are always welcome to contact your Beyond PT physical therapist and they can help point you in the right direction.

How to most appropriately use your physical therapist

The effective utilization of physical therapy starts with finding a trusted and reliable provider.  Whether you’re experiencing pain that interferes with your daily functioning or looking to improve your performance in a sport, physical therapists are a great asset to get you feeling and performing at your best.  

Ready to test out direct access for yourself? If you’re ready to unleash the best version of you, give us a call today and experience one-on-one, expert-quality care with Beyond Physical Therapy.

“Help, my joints are stiff” is a complaint we hear almost daily as physical therapists- especially as we enter the colder Wisconsin months.  But why does this stiffness occur? As people age, a number of things happen to the structure of the joints that contribute to joint stiffness, including reduced lubricating fluid and thinning cartilage.  Joint pain and stiffness can affect any part of the body including the spine, shoulders, hands, knees and feet.  It can present as a throbbing, achy pain or cause actual tightness that limits joint movement. Joint stiffness can arise as a result of age, joint degeneration, or autoimmune disease amongst other reasons.

For many individuals finding the sweet spot between inactivity and overactivity is key to preventing stiffness flares.  Many will report stiffness and soreness first thing in the morning which resolves with some gentle stretching or typical morning movement.  Conversely, others will report an increase in discomfort at the end of the day or after they’ve done too much.

So what is the underlying cause?

Joint stiffness can present in association with a variety of underlying conditions ranging from rheumatoid arthritis to gout to hypothyroidism.  Most of these conditions lead to a disruption in joint cartilage and can cause increased inflammation in and around the joint.  Similar to any medical condition, addressing both the cause as well as the symptoms is key to achieving positive and lasting outcomes.

How to treat your stiff joints

Treatment for joint stiffness is often multifactorial and involves modalities to deal with day-to-day symptoms, weight management to reduce joint pressures, and medical management to address joint inflammation and autoimmune contributors.

Hot and cold therapies: Both heat and ice can be helpful when dealing with joint stiffness.  While heat promotes an increase in local circulation, ice can be particularly useful when swelling is hindering your mobility.

Weight Management: Maintaining a healthy weight is also key to staving off undue joint pain and stiffness.  Consider for example that with typical walking, 2-3 times your body weight in force travels through the knee.  If you are 50 pounds overweight, that means that an additional 100-150 pounds of force are going through your knee with every step. Every pound of weight lost can be meaningful and help stave off continued joint degeneration.

Exercise: Movement, particularly low-impact activities, is one of the best ways to relieve joint stiffness.  Whether you take a gentle yoga class, spend 20 minutes on the recumbent bike or go for a swim, the physical act of movement will improve local circulation and reduce associated stiffness.  Strengthening surrounding tissues can also be helpful to improve body mechanics and reduce the amount of compression in the joints. 

Medication and supplementation: Besides movement and modalities, certain supplements and medications like glucosamine and anti-inflammatories may also help with inflammatory control and joint lubrication.  Always consult your medical doctor before starting any medical treatments.

Physical Therapy: If pain or stiffness is limiting your day-to-day functionality, consider working with a physical therapist.  PT can help improve joint mobility, enhance nearby flexibility, and improve overall strength.  

Joint discomfort can be a bummer, especially in the long Wisconsin winter.  Whether your joint stiffness is simply an annoyance or so severe that it limits your daily activity, being aware of prevention and treatment options is the first step toward effective management. If you’re suffering from joint stiffness and looking for additional tips and expert top-quality care, give us a call at Beyond PT today.

It is officially December in Wisconsin and you know what that means… Winter is upon us! Bring on the cold, snow and 3 foot icicles.  We’re Wisconsinites after all, we can handle it!  But along with all the beauties of Wisconsin winters (think: snowmobiling, the holidays and Sundays with the Packers), there are some not so niceties that come with the territory including driving in the snow and an uptick in falls.

Ask any emergency department, orthopedic office or physical therapy clinic and they will be sure to tell you that December brings on an onslaught of winter-related injuries, many of which can be avoided with the proper precautionary measures.  Intrigued? Follow along as we review our top tips to keep you safe and injury-free this winter.

Tip #1: Prepare your environment

While we cannot change the freezing temps or bomb cyclones that mother nature loves to drop on Wisconsin, we can take a few simple steps to make our environment safer for ourselves and our loved ones.  

First step to preparation: consistently apply salt to driveways, sidewalks, and stairs.  Salt is a hot commodity for a reason.  Even a small amount can go a long way in giving you some traction and reducing your risk of slipping.  

Besides salt, remember to give your children and senior family members a little extra support.  We’ve all likely fallen or came close to falling on ice, but a fall for our more vulnerable loved ones can be devastating and result in fractured hips, lost independence and a big hit to quality of life.

Tip #2: Warm up your muscles

Getting ready to hit the slopes or shovel the driveway?  What are the odds you warmed up your body before you got to work?  Similar to any workout, the purpose of a dynamic warm-up before winter activities is to prime your body for the intense movement to come.  Think of it this way- you probably wouldn’t walk right into the gym and start by throwing a 20lb dumbbell from the ground over your shoulder, would you? It’s no wonder then why so many people end up with neck and back injuries from shoveling considering the average weight of a shovel of wet snow is 15-20 lbs.

Besides a good warm-up, prioritize your form during shoveling.  Instead of lifting the snow, think of pushing the snow away from you. Brace your core throughout and keep a slight bend in your knees to avoid sending undue stress through your spine and lower body.

Tip #3: Take your time!

Last but not least, slow it down.  We live in a world that is go, go, go but keeping at that pace in the winter will land you nowhere except in the ER.  Exercise caution when walking on snowy or icy conditions, wear proper footwear and keep your stride shorter than normal.  Plan ahead and give yourself ample time to get to your destination and save yourself a lot of pain and suffering in the long run.

Navigating the challenges of winter in Wisconsin aren’t always easy, but following a few simple steps can set you on the right path to an injury free winter.