When I first started doing physical therapy I had trouble lifting grocery bags, reaching behind me, lifting various objects and sleeping without pain. Since coming to physical therapy and doing Astym therapy my symptoms have improved so much. My lifting is much, much better and I’m sleeping through the night without pain. Thank you Amy and Andrea.
Diamond Physical Therapy, 1140 East Algonquin Road
Algonquin, IL, 60102
I arrived at DPT having acquired plantar fasciitis from what I believe was a combination of of flat feet and walking with very tight calves. (Nine months earlier I had a double knee replacement and since have been struggling with tight calves.) During my rehab for my plantar fasciitis I found the Astym treatment to work wonders on my heel pain. Almost immediately the pain in my arches decreased from Astym therapy. And now only 13 visits later I have gone from a pain of 6 to a 1.
Diamond Physical Therapy, 1140 East Algonquin Road
Algonquin, IL, 60102
I suffered an injury playing golf in late Fall, 2017. My left extensor muscle swelled up and I couldn’t use my fingers of my left hand for even the simplest of tasks. I was in severe pain and could no longer play golf. I became severely depressed since I had just cut back on my work hours to play more golf with my friends . At age 66 I wanted to go into semi retirement to play more golf. After 53 years of working I was excited to be able to cut back and play the game I have loved for 30 years. My orthopod told me to rest it for six weeks and limit lifting to 1-3 pounds as he thought it was a torn extensor muscle. After four weeks of no improvement I asked for an MRI. The MRI showed a tendinopathy of the left elbow with degeneration of the extensor. My orthopod injected the area with Kenalog and told me to find a good hand therapist .
I had some therapy connections being an RN and contacted someone who recommended Tiffany Carpenter at Therapy solutions for my “tennis elbow”. After the assessment Tiffany explained the Astym treatment to me and her success with this technique. She explained in detail the tools and technique. After the first 5 treatments I began to see a significant difference. The swelling was rapidly subsiding and the pain was completely gone. It has been 6 weeks and I am so excited to say I will be swinging a golf club for the first time in months! Astym therapy is Awesome and my hope has been restored that I will soon be playing golf again and enjoying life! Thank you Astym therapy!
3126 Appaloosa Circle, San Angelo, Texas, 76901
I tore my ACL while playing soccer in college. This injury is hard and long but at my physical therapy place back home they started doing this treatment on me and it helped so much. This helped get back my movement and extension and help me from being so tight. I’m glad my PT place offered this to make my recovery faster.
Treating Clinic: Apex PT Florida,
110 Northeast 2nd Place, Suites 105&106, Cape Coral, Florida, 33909
Desk jobs can be hard. You may get fidgety or restless, or the sedentary work might have you feeling lethargic by the time you leave for the night. It can be hard to feel motivated or accomplished. But sitting for long hours at a computer isn’t just draining; it can actually be bad for you. In addition to the risks of poor posture or sub-par chairs leading to back pain, sitting for eight hours a day can reduce your lifespan and increase your risk for certain diseases. But having a desk job doesn’t have to mean sitting all day.
Here are 15 exercises you can perform at your desk (or at least nearby) to get you active at work*.
- Desk Pushups– Place your hands on your desk and walk your feet backwards to put your body at a 45 degree angle. Complete a set of 10-15 pushups in this position.
- Shoulder Blade Squeeze– Press your shoulders back to pull your shoulder blades in as close to each other as possible, like you’re trying to hold something between them. This will also help alleviate poor posture.
- Office Yoga– Basic yoga positions can be accomplished in relatively open spaces, such as an office if you have your own or a break room. Simple positions are a quick form of stress relief and light exercise. This one might be a little rough in a cubicle, though. Try making arrangements with supervisors to allow for 15-minute group yoga sessions for the whole team a few times a week.
- Squats– You can do standard squats and complete a set of 15 in front of your desk, or you can modify the squat to use your desk chair. Lower your body in a squat position until your butt just bumps the edge of the chair, then rise back up.
- Wall Sits– Stand a few inches away from a wall and lower into a squat position, with your back pressed against the wall. Lower your body until your knees are bent at a 90 degree angle and hold this position for a few seconds before standing back up. Repeat.
- Calf Raises– Stand with your feet together and raise up your heels and calves so you’re standing on your toes. Hold this position for 10 seconds then gently lower down. Repeat. If you need the extra support, hold onto your chair back while you’re on your toes for stability.
- Seated Leg Lifts– Sitting on the edge of your chair, extend one leg to stick straight out and hold it out for 10 seconds. Slowly lower the leg, nearly to the floor but not quite, then lift again and hold for 10 seconds. Complete a few repetitions and then switch to the other leg.
- Standing Stretches– Just the simple act of standing is enough to see some health benefits during the day, but you can make this even more valuable by throwing in some quick stretches. Bend over and attempt to touch your toes. If you can’t, just go as far as is comfortable and each day try to bend just a little bit further. Standing upright bend your neck side to side slowly, trying to press your ear into our shoulder. Move your right arm across your body and use your left arm to press it into your chest, and then swap sides. Raise your arms above you, then grip your hands together and lower them behind your head. Place your legs shoulder width apart and your arms to the side, slowly rotate your body to one side, then the other. Do a couple hops and shakes to get rid of any extra stiffness.
- Desk dips– Place your hands on the desk behind you and walk your feet out a little bit. Lower your body down with your arms, hold for a second, then raise yourself back up. Complete 10-15 of these motions.
- Bicep Curls– You don’t need dumbbells when you’ve got a water bottle, a stapler, or pretty much any small object of weight that you can fit in your hand. When you’re watching a video or reading an email, use your arms to get in some simple bicep curls, holding your object in your hand and curling it in towards your shoulder.
- Overhead Presses– Use that handy water bottle again and this time start with your elbow bent to the side and raise up like you’re pushing the water bottle to the ceiling. Lower your arm back to a 90 degree bend and then repeat. Slow and steady is the key to feeling these exercises working.
- Table Press and Leg Lift– If you’ve got the space under your desk or conference table, press both hands down on the top of the desk while lifting both legs to be fully straight under the table. Hold for 10 seconds, release, then repeat.
- Hand Strengthening– With or without a stress ball, you can exercise your hands and help relieve pain from typing by making a fist, squeezing tightly for a few seconds, then releasing and stretch your fingers. Repeat this exercise periodically during the day to help prevent carpal tunnel pain.
- Toe Raises– While seated, keep your heels firmly on the ground and lift your toes. You’ll feel the stretch in your shins and calves. Repeat periodically throughout the day. A perk of this one is it can be done subtly under your desk at any time.
- Single Leg Romanian Deadlift– Placing your right hand on your desk for balance stand on your right leg. Slowly lower your torso and arm in front of you while raising your left leg behind you, with your right knee just slightly bent. Hold this position for a few seconds then straighten back up and switch legs.
But desk exercises aren’t the only way to counteract long hours sitting. In addition to these exercises, there are other work changes that can have great benefits for both your mental and physical health.
- Instead of emailing your coworkers walk to their desk or office. It’ll get you walking and the face to face interaction can help humanize the work space and make a friendlier environment.
- Take the stairs instead of the elevator if you are physically able to, and if you’re really trying to get an early workout take the steps two at a time (carefully!).
- When you find yourself getting restless, stand up. Even without exercises, the act of standing gets your blood flowing and your mood boosted.
Making these changes in the workplace will not only be reflected in your health, but in higher energy levels at work, less lethargy when you come home, reduced stress, and an overall better mood. Remember, small changes can make a big difference!
*The content above is for informational purposes only, and before starting any exercise program, you should consult your physician or other qualified healthcare provider to make sure it is right for you and to answer any questions you may have. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment.
I had a massive rotator cuff tear and underwent Superior Capsular Reconstruction. After the surgery I was experiencing severe pain caused by scar tissue build up and this was impeding my recovery. My therapist recommended using the Astym treatment. The treatment was initially very painful and caused bruising in the treatment area. However, after a few sessions my pain had been greatly diminished. I stuck with the Astym treatment and now my pain is nearly gone.
Diamond Physical Therapy, 1140 East Algonquin Road
Algonguin, IL, 60102
I had a fusion in 2013 and now have another herniated disc in my neck. I started seeing Kayla and Jamie at Momentum PT and they began Astym Therapy twice a week. It has helped me go from working and going straight to bed daily to living a full life again. It really helped with my movement and pain in general. I am now pregnant and still thriving thanks to Astym Therapy!
Momentum Physical Therapy, 548 Running West Drive
GILLETTE, WY, 82718
I went to Mc Donald’s P. T. In hopes of getting help with a left leg issue that had been bothering me for a little over 3 years. The many doctors I had visited kept treating me with steroid shots in my back for issues in my spine. No relief came from any of 5 shots.
This past June I went to Mayo Clinic in MN. where an MRI feveiled a couple slightly torn tendons in my glutinous minimus. After a shot in my glutinous minimous using an ultra sound and a month to let it work, I began therapy to lengthen and strengthen the muscles that became weak and shortened from non-use. I had also been on Tramadol for almost 1year due to the pain. I began therapy with Pam Redfern and shortly after she started her Astym treatment on my leg. The bruises that appeared due to the deposits in my muscles were dark and many all up and down my leg. Succeeding treatments showed the deposits were being broken up and the bruises disappeared. Along with the deposits dissolving and my strength increasing I was able to begin to get the activities back into my life. Those activities were what made me feel better, body and soul. It brought me back to the person I used to be. I may never be 100% because it is torn tendons that can’t be surgically repaired but I feel with continued strengthening I am at 95 % and am so grateful for that.
McDonald’s Physical Therapy
1005 N Hickory Road, South. Bend, Indiana
Autumn is upon us! The temperature is getting chiller and the days are getting shorter so it’s time to get out and take advantage of the mild weather before the winter cold comes knocking. Here are 8 activities to keep you moving this fall!
- Trail Runs: Running the same old routes is made a little prettier by the changing of the leaves. But nothing compared to a run on a trail through the woods during autumn. The leaves make a soft barrier on the ground and a satisfying crunch under your feet with every step. Canopies of yellow, orange, and red make every step a little bit more exciting. The sounds and smells of autumn can bring your run to a new level of satisfaction and the natural terrain can make your run a more challenging and varied journey.
- Hiking: If running isn’t your thing, natural trails are still a treasure trove of joy in the autumn months. The beautiful scenery and the canopy of colorful leaves make autumn the best season to hike. The chillier temperatures also help to reduce the risk of picking up creepy-crawlies like ticks. You can suit up with a backpack of supplies like water and healthy snacks and set out on day hikes, or even hike to camp sites and make the trip a multi-day experience. You have to take care to pack warm for those cold autumn nights and evenings, and make sure you’ve got plenty of supplies. A night under the stars in the clean autumn air can make for great stargazing.
- Cycling: It’s too cold for swimming and when cold weather exacerbates joint pain it can make high impact exercises like running too painful to enjoy. Bicycling is a nice, low impact option to take advantage of the cool weather and scenery without putting undue stress on your body. Make sure to outfit your bike with appropriate reflectors or lights, and to wear reflective clothing as the shorter days and scenic routes might have you out past sunset.
- Rock Climbing: Early fall is a good time to squeeze in some late adventures and exploration. Rock climbing is a great exercise for upper and lower body strength, as well as core strength, making it a full body workout every time. The cooler temperatures can help you go farther and higher in your journey, but make sure you’re still staying hydrated.
- Fishing: Fishing isn’t always considered an exercise but it is a great way to get outside and enjoy the fresh autumn air. If you want a bigger impact on your fishing trip, consider walking or hiking to a new fishing spot. This combines the value of a hike with the relaxation of fishing for a truly satisfying day trip. Make it an outing and invite friends for a full trip of hiking, fishing, and camping to get the most bang for your buck out of the activity.
- Join a “Fun-Run”: Holidays are a great time to sign up for 5Ks, mini-marathons, and full marathons. While the spring and summer offer their own events, these themed runs are some of the most fun opportunities in the holiday season. Halloween costumes, wacky outfits, and all sorts of fun activities belong to the autumn season of running events and it’s a great way to motivate yourself to run farther or faster.
- Organize a Neighborhood Sporting Event: The holidays are about family and friends, and some of the activities that take place should be too. A fun idea to get to know your neighbors and to help create a close knit community is to organize a neighborhood event or block party, themed around athletics. A community soccer game or a friendly touch football game, or even capture the flag for kids or adults. Community sports are a great way to take advantage of the beautiful weather while getting to know the people around you.
I received a full knee replacement in January 2017 . During my recovery treatment, my back and hip flexor muscles tightened up making it difficult for me to walk. My therapist treated me with Astym therapy on various locations on my back and legs which helped loosen the tightness in my muscles allowing me to be able to perform my various exercises. The Astym therapy procedure considerably shortened my recovery period. Now I’m able to lead a normal life, walk for a distance, swim lengths in my pool and ride my bike for several miles. Thank you Astym therapy.
Treating Clinic: APEX Physical Therapy/ Concepts in Rehab- 110 Northeast 2nd Place, Suites 105 & 106
Cape Coral, Florida, 33909 Website: www.apexptflorida.com