Denver Physical Therapy & Wellness

Ways to Use Physical Therapy for Women’s Health

October 10, 2018

Physical therapy for Denver women’s health is a great way to prevent issues and care for existing problems that heavily impact day-to-day. In fact, many women do not realize all the ways visiting a physical therapist can reduce or eliminate health issues. Review all the different ways to take advantage of local physical therapy. 

Prenatal and Postpartum

Physical therapy is great for soon-to-be moms and moms that have just given birth. Through a specific plan and exercises that help with lower back pain common in pregnant women. A physical therapist will also help a woman maintain proper posture during changes in the body. After a baby is born, physical therapy is ideal for any injuries or complications that have occurred. 

Strengthening Adnominal Muscles

Older women, especially those who have given birth, may experience problems with weak abdominal muscles. One of the most common conditions in women is diastasis recti, a separation of abdominal muscles in women due to pregnancy. Women with this condition may experience lower back pain and other issues. A physical therapist can help to strengthen those muscles. 

Working through Incontinence and Bladder Issues

When the pelvic floor muscles are weak, a woman may experience bladder issues or incontinence. Control can be regained when the muscles are strengthened, which can be accomplished by various pelvic floor strengthening exercises. A physical therapist can also help with bladder issues, creating a stress-free life. 

Easing Lower Back Pain

What causes low back pain? It occurs due to a variety of causes. Whether a woman has given birth or not, lower back pain can become an issue. A physical therapist will assess issues that have resulted in pain. From there, stretches and exercises will be used to strengthen muscles. A physical therapist will also help you learn proper form to help you prevent further injuries. 

Pelvic Inflammatory Disease

Women with pelvic inflammatory disease may experience lower abdominal pain, issues with urination, abnormal bleeding, and other issues. It is a common occurrence with those that get a sexually transmitted disease when bacteria enter the body. It is important to work with your primary care physician as well as a physical therapy when working through this condition. 

Treating Endometrioses

Nearly one in every 10 women suffer from endometriosis, a condition where tissue that lines the uterus expands to other parts of the body. It can grow on a variety of organs in the pelvic region causing painful menstrual cycles, fatigue, heavier periods, nausea, pain during sex, and difficulty conceiving. A physical therapist will help a woman suffering from endometriosis strengthen the pelvic area, leading to relief in a variety of ways. It is important for women to understand their endometriosis and using a Denver women’s health expert to treat. 

There is no reason to live with pain, visit the office of Peak Physical Therapy and Wellness to treat your issues. Our team of talented physical therapists will help you live a happier, pain-free life. Contact Peak PT & Wellness today to find a location near you.  

Injured in an Accident? Here's how Physical Therapy Can Help You Recover

October 3, 2018

An accident can be a life-altering and traumatic experience that can bring about an undue amount of stress upon a person’s life. The physical and emotional pain that can come about as a result of an injury sustained through a sports’ accident, a car crash, or another form of injury can be overwhelming and intense. The recovery process can be an intimidating prospect for many individuals who are likely reeling from the event itself. Depending on the severity of your accident, this event can significantly impact your day-to-day life for an extended period of time. It’s important to be aware of how physical therapy can play a vital role in your recovery process from your Denver physical therapist. 

Types of Injuries that Physical Therapists Typically Work With

Physical therapists are trained in the art of rehabilitation, specifically when it comes to the physical ailments of the body. Injuries sustained during accidents can be a very serious set of problems to work through, but these are issues that a qualified and experienced physical therapist is well equipped to handle. The variety of accident injuries that a physical therapist will deal with are diverse. 

Physical therapists deal with injuries sustained during a sporting activity, such as a competitive team sports, running, biking, or skiing. High intensity activities can make an individual vulnerable to experiencing a serious injury, and this is something which physical therapists tend to have a large amount of experience working through. Car accidents are another incredibly common injury type that a PT will be able to treat. If you’ve been in an motor vehicle collision and have sustained significant physical trauma from the event, you will almost certainly be referred to a physical therapist to assist you with your healing process. 

In addition to traumatic sports injuries and car accidents, physical therapists can also help a person recover from injuries sustained at work, such as falling or suffering some sort of strain on a particular part of the body. Back, neck, arm, and shoulder pain are just a few of the common types of injuries that physical therapists are able to assist in the rehabilitation process. 

How Physical Therapy Can Assist the Recovery Process

If you’ve never been to a physical therapist, you may be wondering what physical therapy will actually look like. Physical therapy is the rehabilitation process which aims at returning a person to their optimum level of physical health. This is done through a variety of targeted and specialized exercises and treatments which will strengthen and support whatever part of the body requires rehabilitation. 

When you meet with a therapist, they will work directly with you to set up the best possible treatment plan for your specific needs. Your PT will set a series of goals which treatment will aim to help you reach. These can be things such as improving your level of movement and physical functionality, as an accident will likely set you back in multiple facets. A PT will also assist you in ensuring that you do not re-injure yourself and will prioritize strengthening whatever part of the body requires additional help. 

In terms of the actual treatment portion of your rehab, you will work with your therapist practicing certain stretches and exercises with the goal of gradually working towards increasing the intensity. Starting out with an intense physical exercise routine will make an individual much more vulnerable to further injury, something which would be the least ideal outcome for a recovery process. A well-qualified physical therapist will assess the severity of your particular injury, as well as other factors which need to be taken into account in the overall rehabilitation picture. 

Why Physical Therapy is Preferable to the Alternatives

The prospect of recovering from a serious injury can, admittedly, be incredibly daunting. Having to learn how to use parts of your body that you’ve taken for granted is obviously not a fun or enjoyable activity. This process is intended to improve mobility as well as reduce the amount of pain an individual is experiencing. While physical therapy will require consistent and repetitive work, it is much more preferable than the alternative, that being surgery. 

There are many instances where engaging in the required physical therapy routine will help a person avoid having to undergo surgery. This is much more preferable for the fact that recovery from surgery can last much longer, as well as the fact that surgery is much more invasive and can increase the odds of serious complications occurring. If surgery can be avoided through the use of physical therapy, it’s a no-brainer to contact your local Denver physical therapist.

In our age of instant gratification and a desire to have immediate results from whatever we are engaged in, another aspect of physical therapy to be aware of is the fact that it can significantly improve you recovery time. If you’re stuck on the sidelines or are experiencing a serious amount of pain due to an injury, the best route is to be as proactive as possible and seek out the services of a physical therapist who can speed up your recovery time. Injuries sustained from accidents are obviously unfortunate, but there’s no point experiencing a longer recovery time than is necessary. 

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.

Helpful Stretches to Combat Stiff Legs from Your Friendly Physical Therapist

September 26, 2018

More and more, people are sitting down for long periods of time, leading to an increase in the prevalence of stiff legs. This unfortunate condition can often be the result of inactivity, which has become more common in a world that is primarily focused on digital activities. Our work has a greater percentage of stationary actions and, in general, we could all use a bit more physical exercise and motion as a way to improve our health. One useful and productive action to take is to continually stretch our legs as a way to prevent overly stiff legs. Here are a few helpful leg stretches from your Parker Physical therapist.

Calf Stretch

Your calf muscle is located at the lower back part of your leg, and plays a role in determining how far forward or backwards your foot is able to bend. One way to keep your calf from cramping and restricting your mobility is to perform regular calf stretches. A very common calf stretch involves keeping both feet flat on the floor with one foot in front of the other. Bend the forward leg with your hands on the wall while keeping your back knee straight. Lean forward on to your front knee in order to stretch your back leg and hold the stretch for at least 30 seconds. 

Perform this stretch on both legs for a full, balanced stretch. Calf muscles are a critical component for any physical activity which involves your legs, as they provide your legs with more power and allow your legs to move faster with stronger muscles. Weak calf muscles leave an individual prone to injury, such as achilles tendonitis, shin splints, and even plantar fasciitis, which can certainly incapacitate you from activities such as running. A pulled calf muscle is an incredibly common injury which can show up in the form of mild swelling, bruising, or even an inability to stand on the ball of your feet. Utilize proper calf stretching as a way to reduce the possibility of experiencing such an issue. 

Simple Hamstring Stretch

The hamstrings are located in the back of your thigh and is used for bending or flexing your knee. Tight hamstrings are incredibly common occurrence and can be prevented by performing consistent stretch exercises. A person is also able to improve and increase their overall mobility with regular maintenance. If you have stiff hamstrings or are dealing with lower back pain or sciatica, consider performing a simple hamstring stretch as a way to reduce these feelings.

In order to perform a simple hamstring stretch, sit on the floor with both legs straight. Extend your arms forward by reaching in front of you, bending your body at the waist as far as you can while continuing to keep your legs straight. Once you cannot move forward any further, hold the stretch for anywhere from 15-30 seconds. Rest and then repeat the stretch at least another two times. You should not feel any excessive pain from this activity, and if you do you should halt the exercise immediately.

Simple Quad Stretch

Your quadricep muscles are made up of four different muscles: the vastus medialis, vastus intermedius, the vastus lateralis, and the rectus femoris. This particular muscle group has a primary function of helping with your knee motion and are involved in practically every movement of your leg, as they work alongside other leg muscles to promote healthy and effective movements. Our quadriceps often become tight, painful, and inflamed and can lead to knee pain if not properly addressed.

A simple quad stretch can be an easy and effective way to help address issues with this specific muscle group, regardless of where you are. To perform a simple quad stretch, stand on one leg and with the interior of both knees touching each other. Grab your foot from the leg you are not standing on and pull it towards your butt, making sure that you keep your chest pushed up and have your hips forward. When you begin to feel a strong stretch, hold it for around 20-30 seconds before performing the same stretch on the other leg. 

Seated Spinal Twist

The glute muscles are located in your butt and are absolutely critical to healthy leg function. If you’r someone who spends an excessive amount of time sitting throughout the day, stretching your glute muscles is important for reducing tightness as well as preventing further injury. Issues such as knee injuries and lower back pain can result from glute muscles which are not properly stretched. One way to address this concern is to perform a seated spinal twist stretch.

To perform a seated spinal twist, begin seated, preferably on a mat, with your legs extended straight in front of you. Bend your right knee and bring it over your left leg, moving your right heel as close to your left sit-bone as you can. Move your right arm behind you and place your fingertips on the floor. Bring your left hand to your right knee or thigh and use it to pull your knee to the left until you feel a stretch in your glutes. Hold this stretch for at least 30 seconds before you release it and repeat the stretch on your left side. 

If you looking to improve your physical health situation and are in need of physical therapy, or are interested in receiving a functional movement screening, 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.

Using TRX Training to Get Fit

September 19, 2018

When choosing healthy ways to lose weight and become fit, it can be hard to decipher what is best and safest. From calorie restriction and cutting carbs, to running and strength training, it can be overwhelming trying to find a place to start—or pick up if your current plan hasn’t worked for you. Intermittent fasting and TRX training in Denver are two of the ways that can help you reach your goals in a safe and healthy manner.  

Establishing Fitness Goals

As you are working to lose weight, it is important to set goals. Just as you do at work or with a project, it is important to understand the reasoning for your work. Even more important, set goals. While so many factors play into results, you can set goals for the work you will do. For instance, being able to maintain your momentum running a 5K or doing a certain set of reps during exercises. From there, set milestones to hit. Goals can include: 
  • Reduce body mass index (BMI)
  • Get healthier
  • Have more strength
  • Prepare for an upcoming activity

Once you achieve one of your goals, move on to the next! It always helps to set new goals when you conquer one of them. 

What is TRX training? 

If you haven’t had the opportunity to swing into your next workout with TRX suspension training, you are missing out. TRX suspension training is a relatively new way to work out with just your body weight. It forces just about every muscle in your body to work in a pull or push motion like no other exercise does. At Peak Physical Therapy & Wellness, we have embraced TRX suspension training in Denver (We include a comprehensive list of some of the benefits of TRX training here.)

Are you looking for a way to increase your strength and get fit, that is not cardio-heavy? TRX training is a great way to go. TRX training is a form of suspension training, which allows you to use your own weight. When working against gravity, you become stronger. Those who participate in this type of training especially notice a difference with the strengthening of their core. During TRX training, you can work all areas of your body: arms, back, core, and legs. Over time, you will notice a tone, lean body. 

When working alongside your local physical therapist, you will put your hands or feet onto its handles connected to bands, then begin your workout. The physical therapist will guide you through each exercise to ensure you have proper form. These bands will work all of the muscles in your body. The great thing about TRX is how easy and sustainable it is. Even if you can’t always make it to the gym or for an appointment with your physical therapist, you can still practice TRX at home. 

It is suitable for everyone, regardless of your current level of fitness.
Olympic athletes and couch potatoes alike will benefit from this exercise. The body weight load can be increased or decreased by just slight shifts in position. This type of training works for everyone.

It can help you achieve any health or fitness goal.
Regardless of your goal, whether you want to get stronger, lose weight, or run a marathon, TRX suspension training can help you achieve it.

It can be used to improve cardiovascular health as well as to increase strength.
There is an old adage when it comes to lifting weights for a cardio workout that says, Just lift faster! And this same theory holds true for TRX training. You can speed up your performance of an exercise and make great gains from a cardiovascular endurance standpoint.

For all of your health and fitness goals, Peak Physical Therapy & Wellness will help. As your local physical therapy specialist, we work hard to find the root of any problems and help you achieve your desired results. With more than 20 years of experience, you will love working with our team to accomplish your health and finesse goals. With locations all across the Denver area, contact Peak PT & Wellness to find the office nearest you to get started. 


Hiking Tips and Exercises from Your Physical Therapist in Parker

August 29, 2018

A Colorado Summer wouldn’t be complete without plenty of hiking trips to the mountains. One of the best parts of living in the Centennial State is the availability of outdoor activities to keep you physically fit and connected with nature. Hiking is one of the most common activities that Coloradans engage in, which can be easily observed simply by going to a popular trailhead on the weekend. While hiking is a fantastic activity for staying physically fit, it’s important to be prepared prior to scaling your favorite peak. Here are some helpful tips and exercises to be aware of from your physical therapist in parker.

What to Pack

If you’re intending to go on a reasonably long hike, it’s important to pack all of the essential items that will help you stay safe and prevent your afternoon affair from going sour. Without question, perhaps the most important item to pack is water. Staying hydrated while on a hike is critical to your safety, as dehydration while in the wilderness can be an absolute emergency. It’s always good to err on the side of caution and to bring more water than you think you’ll need. Look into things such as easy-to-pack water bladders that can hold up to a gallon of h20.

Another important item to consider prior to venturing out into the wild is a variation in clothing. While it may appear to be a warm and sunny day out, it’s crucial to bring clothes for all types of weather events. Colorado weather can change dramatically in an instant, and being caught out on a trail without rain gear or proper layers can make your afternoon miserable. Look into clothing that is versatile and easy-to-pack while also providing you with the right amount of coverage.

The sun in Colorado can be intense and it’s important to bring plenty of sunscreen and a sunhat to avoid getting too much UV rays. It doesn’t take long to become sunburnt while on a trail, especially if it doesn’t have a lot of shade. Additionally, think of items that you’ll want to have with you on a long, scenic hike. This can include things such as an energy bar or other types of food to ensure you stave off the irritable feelings of hunger. You’ll also certainly want to bring sunglasses to shield your eyes from excessive exposure to the sun, as constantly squinting your eyes will definitely detract from your overall experience of the trail.

Exercises to Practice Prior to Hiking

The act of hiking can be much more strenuous and physically demanding than a person might expect, especially if you’re on a jaunt at higher elevations. You may think you’re perfectly limber and able to handle any kind of trail, but it’s always a good idea to prepare ahead of time with a number of helpful stretches to keep your body primed for the journey. Since you’ll likely have some gear on your back, it’s a good idea to be practice a variety of stretches that will reduce the likelihood that you will not be able to handle the hike.

Lunges are a great exercise to engage in as a way to keep your lower extremities in adequate shape and condition. Hiking requires a large amount of physical exertion from your legs, as you’ll often be traversing over large rocks and consistently climbing up various obstacles present in the environment. A lunge will require the same muscles you use while pulling yourself up an elevated terrain. Be sure to practice this exercise while alternating legs to ensure that both parts of your lower body are in shape.

Another great exercise to consider for hiking are leg squats. This activity will exert force on your quadriceps muscles, which are the strongest muscles in our legs. Having quads that are strong will be a major boost while on a hike, as they will assist us in going up as well as coming back down areas of high elevation gain. Squatting down as low as you can while making sure not to let your knees go past your toes will be a great way to prevent putting too much pressure on your knees.

While having lower body strength is absolutely essential to being able to traverse difficult terrain, it’s also important to remember that having core body strength is something you shouldn’t neglect. For this reason, consider doing exercises that will improve your abdominal muscles. Planking can be a simple, yet powerful activity to greatly improve your core strength and will greatly boost your hiking experience.

Beyond strength-training exercises, it’s also important to properly stretch prior to going on a long hike. Stretching your hamstring is important for preventing muscle strains. This can be accomplished by laying your leg on a bed or table, hinging forward toward the hip joint while keeping your knee straight. Stretching your calves to avoid excessive stress to your Achilles tendon and knees is also recommended prior to hiking. If you’ve been dealing with a serious injury, it’s also a great idea to consult with your local Parker physical therapist prior to engaging in a serious hike. Clearly, the last thing you want to occur is to re-injure yourself and preventing the possibility of enjoying the Colorado outdoors to the fullest.

If you looking to improve your physical health situation and are in need of physical therapy, or have questions about what physical therapy consists of, 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.