Denver Physical Therapy & Wellness

Tips on how to properly stretch from your Denver physical therapist


May 15, 2019

There are many reasons you should stretch, and as our team at Peak Physical Therapy and Wellness knows, they aren’t all workout related. Stretching can help improve circulation, increase range of motion, reduce stress, improve coordination, and even relieve joint and muscle pain. By taking time to stretch, you are increasing the blood flow to your muscle groups, just another reason that stretching can, and should, be incorporated into your daily routine. 

Your Denver physical therapist is here with the most important stretching dos and don’ts when stretching. Always remember, that when it comes to physical exercise during recovery always abide by your physical therapist’s recommendations. 

Dos: 
  • Remember that static stretching is important in maintaining flexibility but it is most helpful after working out, not prior. By stretching after a workout you can help with prevent extreme muscle soreness in the days following your workout. 
  • Stretch sore muscles throughout the day, even during a workout. For example, while you are working out your legs, stretch your arms in between sets. Stretching between workout sets in general can help stretching become part of your routine. 
  • Use traction (such as resistance bands) to help stretch joints and increase your range of motion when stretching. 
  • Always control your stretching. It’s important to be careful to control stretching to make sure you are stretching the appropriate muscle groups as intended. 
  • Stretch your tightest muscle first. Tight muscles can inhibit your full range of motion, making it difficult to get the most out of your full workout. 
  • Continue stretching throughout your workout, and stretch surrounding muscle groups. By doing this you will achieve a greater range of motion and help to strengthen your body. Rolling on a foam roller and utilizing resistance brands and cords can help achieve this.
  • Hold each stretch for at least thirty seconds. Holding stretches for at least thirty seconds will give your body time to relax and lengthen muscles. 
  • Never bounce when stretching! Bouncing can cause microtears within your muscles and cause greater problems later with flexibility and range of motion.

Don’ts: 
  • Avoid stretching first thing in the morning, instead we recommend stretching after being awake for a few hours.
  • Do not hold your breath while stretching! Holding your breath will cause your muscles to tense, which is the opposite of what you are wanting to do. Taking deep breaths while stretching and maintaining a normal breathing pattern will help to keep your body relaxed. 
  • When working out, don’t workout the muscle you just spent time stretching. Stretch with the goal in mind to help loosen your muscles, not to use them again. 

If you are experiencing any pain during exercise it’s extremely important that you discuss your symptoms with your doctor or physical therapist. If you are looking to improve your physical health situation and are in need of physical therapy due to an accident or other physical ailments, contact Peak Physical Therapy and Wellness today and we will be happy to assist you with your first steps towards recovery. Our extensive team of qualified physical therapists and specialists go above and beyond the call of duty to provide the highest quality treatment in the industry. 
 
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Why you shouldn’t ignore pain from your Denver physical therapist


May 1, 2019

Pain is something that thousands of people ignore on a daily basis - but should you? Body aches and pains can oftentimes be indicative of a greater physical problem that might require you to see a doctor or Denver physical therapist. 

There are a few pains that you shouldn’t worry about, including workout pain and soreness. Workout pain, such as the soreness and burning that comes from lifting weights, isn’t something to be concerned about. This pain is caused by lactic acid buildup, and it should stop almost immediately upon putting down your weights or jumping off the treadmill. 

Days after a workout you might still experience muscle soreness, this is also common and nothing to be concerned about. Muscle soreness post-workout means your body is still recovering and that you worked your hardest throughout the workout! However, there can be a few things you should worry about when it comes to muscle aches and pains.

Pains you should worry about
Pain that decreases your range of motion. If you are experiencing pain that decreases your full range of motion, then you should seek the counsel of a healthcare professional. When evaluating this, be sure the pain is restricting your motion and not just something that is uncomfortable for you because of post-workout soreness. 

Pain that does not go away. If you are experiencing pain that does not go away, even after treatment and care, than you should seek a doctor’s assistance. Pain that doesn’t better after treatment could be the sign of something more.

Pain that is accompanied with additional symptoms. If your pain is accompanied with pressure, bruising, fever, and chills you need to speak with a doctor. 

Pain that is intense and constant. This is an important one. If you are experiencing constant pain, or the pain is so intense you feel nauseous and experience vomiting it is extremely important that you seek the care of a doctor or other healthcare professional.

Pain in your wrist, forearms, and fingers. Pain in your wrist, forearms, and fingers that is numbing, tingling, and consistent could indicate carpal tunnel which will require additional treatment. 

Pain in your chest. If you experience any out of the ordinary chest pain, especially pain that migrates into your jaw or neck, you should call an ambulance immediately or visit your nearest hospital/urgent care facility.

Pain in the lower right abdomen. Pain in your lower right gut, when accompanied by nausea, fever and/or vomiting means you could have appendicitis. Appendicitis is a life-threatening infection and should be taken care of immediately. 

If you are experiencing any pain, it’s extremely important that you discuss your symptoms with your doctor or physical therapist. If you are looking to improve your physical health situation and are in need of physical therapy due to an accident or other physical ailments, contact Peak Physical Therapy and Wellness today and we will be happy to assist you with your first steps towards recovery. Our extensive team of qualified physical therapists and specialists go above and beyond the call of duty to provide the highest quality treatment in the industry. 
 
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The Steps You Need to Take After Getting into a Serious Car Accident From Your Denver Physical Therapist


April 24, 2019

If you’ve been injured recently in a serious auto accident, you might be feeling stressed, overwhelmed, and utterly confused about what your first steps are after the accident. Other than the legal ramifications of the accident, the most important factor involved in these types of events is to assess your health situation and whether you are going to require extensive amounts of rehab and therapy. It’s not an easy situation to address, but it certainly can be something which is not a simple or straightforward process. If you’re feeling confused about what the first steps are going to be with regards to your recovery, here is what you need to know from your Denver physical therapist.

Did You Suffer a Traumatic Brain Injury (TBI)?

One of the most important things to be concerned with after you are involved in a serious car accident is to determine whether you have a serious traumatic brain injury, something which can significantly alter the course of your life. A TBI is something which can change your cognitive functioning, as well as your personality and relationships. After experiencing a TBI, you will need to undergo extensive rehabilitation of all kinds, not just from a physical therapist. 

Depending on the severity of the injury sustained during this incident, you may also require serious speech therapy and other forms of treatment in combination with one another in order to successfully tackle the issue. It’s not just a matter of waiting things out and hoping they will get better in time. The best approach to these types of situations is to be as proactive as possible in order to fully address this issue. It may not be as serious as it initially appears and it is always important to remain positive throughout the rehabilitation process.

Talk to a Lawyer

If you’ve been involved in a serious car accident, you will likely want to seek the services of a trusted law firm who can help guide you through the murky world of personal injury law. Although it can be tempting to want to represent yourself, the amount of work required in order to achieve a desired result is likely not worth the hassle. You may also make many mistakes throughout the process, as insurance companies are always trying to get out of not paying as large of a settlement as they can. 

Find a Trusted Medical Rehabilitation Team

After you’ve gone through the process of trauma care and are in the early phases of your recovery care, you will want to find a trusted medical team to help you begin your road to recovery. In order to return to your optimal state, you will need to have a trusted and competent team of medical professionals supporting you through this difficult process. It’s not just a matter of seeing any doctor, physical therapist, or chiropractor, as there are many practitioners who are much more skilled and knowledgeable with regards to your specific condition.

You will certainly want to make yourself aware of what resources are available to you in your area and do as much homework as you can before making the decision to go with a particular practitioner. As mentioned earlier, not every practitioner is created equal, and it is vitally important to be your best advocate with regards to your treatment. Just because a person is in the medical profession does not mean they will always understand exactly what you need, as every individual is different and has different needs. Do you want to get back to hiking strength? Do you have a particular physical activity you engage in? These are things a trusted medical professional will need to know in order to give you the best possible care you deserve.

Follow the Plan

If you have been injured in a serious car accident, you will certainly want to get back to your desired condition as soon as humanly possible. In order to do this, you will want to diligently follow the advice of your treatment team in order to achieve the results you seek. Often, physical therapists and other professionals will give you a series of stretches and other activities to do every day as a way to strengthen and empower your recovery. It’s not just a matter of attending your appointments and then waiting to take action in between. Instead, you should be as proactive as possible when dealing with your treatment plan.

Follow the specific advice of your treatment team and utilize every possible resource at your disposal in order to speed up the recovery process. Take care to follow through on your treatment plan and make sure you engage in every activity that is recommended to you. This will allow your body to go through the healing process much faster and will make it more likely that you will be back on your feet in no time. Recovery is a long process, but it doesn’t need to be an excessively long process. This is assuming that you do everything you can to make this happen. As always, being proactive is always the best course of action when it comes to your recovery path. 

If you are looking to improve your physical health situation is and are in need of physical therapy due to an accident or other physical ailments, contact Peak Physical Therapy and Wellness today and we will be happy to assist you with your first steps towards recovery. We have an extensive team of qualified physical therapists and specialists who care deeply about their clients and go above and beyond the call of duty to provide the highest quality treatment in the industry. If you are looking for a therapist who will carefully assess your individual needs and formulate a treatment plan that is specifically tailored to your needs, Peak Physical Therapy and Wellness is your preferred choice for the physical recovery process.
 
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Tips for Overcoming a Serious Injury From Your Denver Physical Therapist


March 13, 2019

When a person experiences a serious injury, the road ahead can be long and arduous, as it can take an extended period of time before a person returns to their ideal condition. Recovering from a serious injury is not an easy thing to do, as it can often mean a person will need to engage in a ton of physical therapy and other rehabilitation moralities. Clearly, a person will not have an easy path ahead with if they experience a significant injury. Thankfully, there are plenty of resources and things a person can do to help speed up the process, giving one hope that they will be able to return to a healthy and productive life.

Consult with Many Medical Professionals 

In order to achieve a sustainable and lasting recovery, you will definitely want to consult with as many medical professionals as possible. Having many opinions about your current state is a recommended path forward, as you won't simply be dependent on the opinion of just a single medical professional. No matter how much you may trust your doctor or preferred specialist, it doesn't hurt to have a second or third perspective in order to receive the most well-rounded opinion on the matter.

This may not always be the most feasible path forward, as it may depend on your insurance coverage and your ability to pay for many visits to the doctor or any other type specialist. It's not just a matter of going to a hundred doctors as you may simply not be able to see more than one doctor as a result of your particular situation. However, if you can possibly afford to visit more than one doctor it can certainly be worth the additional hassle. 

Attend Support Groups

One thing that many people who experience a serious injury may want to consider is to look into are particular support groups which target a specific condition. Individuals who experience a head injury or something such as becoming paralysed may want to seriously consider the benefits of attending a helpful support group. These specific groups can provide individuals with an invaluable resource, especially when a person is feeling alone in their recovery process.

Support groups are not just for people who are struggling with an addiction or reeling from the loss of a loved one. People of all different kinds of conditions can benefit from attending a group of your peers. Having the help of individuals experiencing the same condition as you can offer a very helpful and tool to assist a person with their journey back to wellness.

The road back to optimal physical health is not always a path that can be easily walked by one's self, and the benefit of having a supportive system in place cannot be overlooked in the grand scheme of things. It has been demonstrated by many examples of the transformative potential of having more than just one's self as a way to improve their situation. People are much more likely to complete their recovery process if they have a group encouraging them along the way.

Follow Your Doctor and Physical Therapist’s Recommendations

If you want to achieve the fastest possible recovery and get back to your optimal level of wellness, it's always a great idea to follow the recommendation of your doctor and physical therapist. They may provide you with things such as exercises, activities, or stretches which will help speed up the process.

Admittedly, starting a new habit, no matter how important or necessary it may be, can be a difficult process to endure. It's not simply a matter of beginning the new regimen of activities and new behaviors just like that, as it can be a difficult process to simply undergo.

As with any change in life, taking the steps recommended by one's doctor can be challenging and difficult, but it is absolutely essential for a person to follow the advice of their trusted medical team, as this will lead to the fastest possible recovery. It may not be enjoyable or the most fun thing to do to engage in a physical therapy regimen, do yoga, or go to any other form of rehab, but these are the things most critical in terms of a person's recovery process. Simply put, doing the necessary steps will be what turns a potential six month recovery into a four month process.

Take Care of Yourself

A serious injury can admittedly be a very traumatic thing for an individual to endure, as it may mean the loss or restriction of one's favorite and most enjoyable activities. A serious injury can also lead to the loss or change of one's identity, as it can mean a person may become disabled or less capable at certain activities than they previously were.

Obviously, these situations are the last thing anyone would ever want to have to deal with, but life can often be unforgiving and not always play out the way we envision it. In these situations, it is absolutely imperative that a person treat themselves with the most positive self care activities possible. Engage in helpful and supportive activities which serve to uplift and strengthen a person's overall resolve and attitude toward their predicament.

If you are looking to improve your physical health situation is and are in need of physical therapy due to an accident or other physical ailments, contact Peak Physical Therapy and Wellness today and we will be happy to assist you with your first steps towards recovery. We have an extensive team of qualified physical therapists and specialists who care deeply about their clients and go above and beyond the call of duty to provide the highest quality treatment in the industry. If you are looking for a therapist who will carefully assess your individual needs and formulate a treatment plan that is specifically tailored to your needs, Peak Physical Therapy and Wellness is your preferred choice for the physical recovery process.
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How to Stay Healthy During the Winter Months From Your Denver Physical Therapist


February 20, 2019

Let’s face it: the winter time can be a difficult period for many people when it comes to their overall level of fitness and physical health. Cold weather can spell an immobile fate for many people who allow the cold to prevent them from continuing to workout regularly. Unfortunately, winter months can often be a period of time where people begin to put on excess pounds and become out of shape, as the winter can restrict outdoor activities and physical activity in general. If you’re someone who wants to remain physically fit during this period of time, here are a few helpful hints to consider from your Denver physical therapist.

Get a Gym Membership

If the cold weather has you down and prevents you from working out as much as you would like to, you may want to seriously consider finding a gym to join. Having a gym is not necessarily a recipe for remaining in physical health, as you will actually need to attend the gym regularly in order to receive the plethora of benefits offered by this service. However, a gym is especially useful during the winter months, when running or playing a specific sport becomes less accessible for most people.

Enrolling in a gym membership can also provide an added layer of accountability for people looking to get back into peak physical health, as having to pay a monthly fee can help boost a person to leave their home and head to the gym. Gym’s tend to offer many options for people that can make the prospect of working out a much more realistic and enjoyable option. If your gym has a sauna or hot tub, it can also become a big motivating factor to get you to exert your body physically.

One major thing to keep is mind is to join a gym that you will actually end up going to. You don’t want enroll in a gym that doesn’t have any facilities nearby your house of place of work, as it will make it extremely unlikely that you will actually end up going to it. Select a gym that is convenient and will make it probably that you’ll get off your butt and get moving. Even if the gym costs a little more per month, the savings on time and hassle getting to the facility will likely be worth the extra money spent.

Get an Accountability Buddy

Many people struggle with staying consistent with their workout and dieting plans, and it can be especially easy to give in to temptation when attempting to make a change on your own. Humans are creatures of habit and can fall back into old patterns fairly easily. We may have the best intentions to change ourselves for the better, but ingrained habits often are the hardest to end up kicking.

One beneficial strategy to consider implementing is to seek out an accountability buddy. This is a person who can help to motivate you to stick with whatever your particular health goals may be. If you are trying to workout more during the winter months, having someone else to go to the gym with can be a major boost to your willpower. If you make plans to do something with someone, chances are you are more likely to follow through than if you are going it alone. The same is true of dieting, as temptation can rear its ugly head and derail your plans faster than you can finish that slice of pizza. Having a friend keep you accountable can be the needed detail you require to stick with your plan of action.

Consider Taking a Month Off of Drinking

January is often the best month for individuals seeking to take a break from drinking, as it follows the holidays and is a great way to start the new year off right. But even if you didn’t make the decision to abstain from alcohol during the first month of the year, selecting February or March for your month free from drinking can still be a great option to consider. Drinking alcohol can lead to feelings of depression, which may be exacerbated during the winter months due to the weather and lack of sunlight.

Even if you don’t have a serious problem with drinking and consider yourself to be a casual drinker, taking a month off of alcohol can provide untold amounts of health benefits and make you feel better both physically and mentally. This time can be a great opportunity to consider going on a whole food diet, as you will not be consuming any time of processed alcohol during this period. The Whole 30 diet has risen in popularity, as people are realizing the benefits of eating a clean diet made up of whole, unprocessed foods.

Taking a break from the booze can provide additional benefits outside of the immediate ones a person will experience as a result of not drinking for the month. Abstaining from alcohol will provide a person with more energy, as they will not have to worry about waking up with a hangover or feeling drained. It can also allow a person to get creative with their social life, as going out for drinks will no longer be a fallback option.

If you are looking to improve your physical health situation and are in need of physical therapy due to an accident or other physical ailments, contact Peak Physical Therapy and Wellness today and we will be happy to assist you with your first steps towards recovery. We have an extensive team of qualified physical therapists and specialists who care deeply about their clients and go above and beyond the call of duty to provide the highest quality treatment in the industry. If you are looking for a therapist who will carefully assess your individual needs and formulate a treatment plan that is specifically tailored to your needs, Peak Physical Therapy and Wellness is your preferred choice for the physical recovery process.
 
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