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4 Exercises to Help Reduce Knee Pain!

Strong glutes promote strong knees!

A big contributor to knee pain and instability (besides having degeneration of cartilage and/or cartilage) is muscle weakness in the gluteus medius (the top part of your butt!). The glutes (gluteus maximus, gluteus medius, and gluteus minimus) are the powerhouse muscles of the lower body.

In order to better control your body when running, jogging, walking up and down stairs, etc is to make sure you perform stability exercises which include focusing on glute strength as shown in the videos.

When the glutes are strong, the knee is stable. When the knee is stable, you experience less pain.


The glutes also provide posture stability to the pelvis and lower back, and when they are strong, it takes stress off your lower back muscles and often reduces low back pain as well.

Check out our Instagram for the 4 exercises to do to help with your knee or lower back pain!

You can choose two, do 3 sets of 10 reps one day and do the other two exercises the next day!


Three Ways to Build Healthy Habits Today!

Don't make it hard on yourself, start slow.

April 24, 2020

Stretch Regularly and Limit Screen Time

Undoubtedly, many people who are stuck at home during the quarantine are going to want to binge-watch Netflix and scroll through Facebook and Instagram as a way to pass the time and forget about the current state of the world. The goal of these sources of media is to keep you watching and scrolling for as long as possible. While it may feel inspring to see others on social media, it can also cause you to become unproductive and uninspired thinking "I should be doing more."

Instead start by building small habits!

If you want to stretch more, start by stretching for 2 minutes! That's it! Once you stretch for two minutes you can reward youself with the next episode of Netflix!

Very quickly you begin to build better habits and stretching will become a routine.

Becoming stiff and immobile during the lockdown is a recipe for a serious setback whenever society is able to reopen and engaging in regular activities once again. Stretching will help you to improve your chances of not injuring yourself once you’re able to get back to your favorite form of exercise which is currently restricted.

Check out this two minute yoga flow to get you started!

Use the Quarantine to Slow Down and Recenter Yourself

If there’s a major benefit to society coming to a screeching halt, it’s the fact that you will be able to recenter your focus and attention and learn how to practice mindfulness. Downtime does not need to be a massive burden that is filled with large periods of boredom and restlessness. In fact, you can use this time to surge past your former self and become more grounded and centered.

Just as above, find a quick way to add a new mindfulness habit to your routine. Every day after you finish brushing your teeth, close your eyes and take three deep breaths.

Or try practicing gratitude! After you brush your teeth, say one thing you are grateful for like your family or the food in your pantry or the ability to read this blog!

It’s also important to keep in mind that fear and stress will be a burden for your immune system, something that is vitally important to keep in check during a pandemic. Fear will also make you more likely to engage in activities that are unhealthy for you, whether it be drinking, smoking, or other addictive and destructive activities.

Practicing mindfulness will help focus your attention on activities that improve your level of health and make you more prepared for anything that may happen during this time.

Exercise Regularly and Prioritize the Things That Serve You

One of the most important things you can do for yourself during a health crisis is to continue improving your health and engaging in regular exercise. Although there are stay-at-home orders all over the country, you are thankfully still able to exercise outside, allowing you to stay active during a period of great uncertainty. With any form of exercise, it is important to engage in things that you are likely to want to do more than once, things that bring you joy and excitement. If you hate running, think of something that you’d prefer to do instead, such as biking or even rollerblading.

You may need to think outside of your normal routine, especially if you are used to going to the gym and taking advantage of their facilities. Whatever it is you decide to do, think about creating a plan that will be easy to follow and will serve your overall health goals.

If finding motivation is hard, implement the ideas from above. Start by walking to the end of the block and back. That's it! If you feel like doing more then go for it, but if you made it to the end of the block, then you've succeeded and you're free to go back.

Do this every day and just like the other activites, they will slowly become part of your routine. You don't need to change your life on a dime, the quarantine has already done that for us. You have years to build new habits, so take it one day at a time a few minutes at a time.

Are Those Aches and Pains More Than Just Aches and Pains?

How Physical Therapy Can Help Osteoporosis

April 14, 2020

If you have random aches and pains, it can be a nuisance. But when do you know when an ache and pain is more than just a minor pain? When do you know your pain is actually osteoporosis? Osteoporosis is a bone disease, and while it can make life a little harder for you there are things you can do to make things a little easier.

What is Osteoporosis? 
Osteoporosis is a bone disease that causes bones to become brittle and thin - resulting in painful and injuries. Many women develop osteoporosis, including those with a thin frame or who are progressing through the aging process. However, physical therapists can help you treat and overcome the condition. If you or someone you know has developed osteoporosis, it can help to understand the many treatments that physical therapists can provide.

While injuries from osteoporosis won’t ever be 100% preventable, some of the best physical therapists in and around the Denver area can help you prevent injuries through physical therapy.
Weak bones can impair your ability to function properly, inflict you with many bone fracture injuries, and prevent you from performing basic tasks. As a result, the preventative treatments of physical therapy are especially beneficial for osteoporosis patients. The therapy experts can provide advice to help you avoid injuries while maintaining a productive life and fulfilling daily functions.

For instance, we can teach you how to use proper body mechanics, rotate your body, and lift objects without straining your spine. The sessions would also substantially improve your balance. We can help you maintain a steady and balanced posture, use proper walking techniques, and avoid falling down while standing or walking. 
Exercises You can Try Today!
Do you ever lose your balance?

Hesitate before stepping off the curb?

A simple exercise to try is simply standing on one foot! Every morning and every night while you brush your teeth spend one minute standing on each leg. First start out by holding the counter, then slowly progress to no assistnace. Over just a few weeks you will notice your balance starts to improve!

There are a many different types of exercises that you can do that will help you to overcome the symptoms and struggles of osteoporosis. Some of these exercises are more complex than they appear and we recommend visitng your nearest Peak location to learn how to perform them properly and without pain.

After you book an appointment, we at Peak can teach you a diverse range of stretch routines. The stretches can help treat the condition by relieving the pain, rehabilitating past injuries, and by increasing your flexibility to avoid future injuries. Several aerobic, resistance, and spine exercise routines can also help treat osteoporosis. The experts can guide you through exercise routines during the sessions and teach you routines that you can perform at home.

If you believe you are in need of osteoporosis treatment, be sure to contact Peak Physical Therapy & Wellness Our award-winning staff is proud to provide exceptional and personalized physical therapy treatment throughout Colorado. We can implement comprehensive treatments to help you rehabilitate from injuries, overcome the symptoms of osteoporosis, and maintain a happy and productive life.


Did You Know Seeing a PT Will Also Improve Your Workout Routine?

By Matt Allyn - April 9, 2020

A physical therapist will not only help you recover from a serious injury, but will also provide you with the foundation for a new workout routine! While your therapist will work to remedy the most immediate pain and immobility form surgery, it is important to understand that a Peak physical therapist can also help individuals who are otherwise healthy. The exercises and activities that a physical therapist will assign and assist you with can improve your overall physical health in a number of ways. Improving your flexibility and mobility through a structured and individually-tailored treatment plan will dramatically improve your overall ability to workout.

It is this individualized and structured plan that will be the cornerstone for your new workout routine. Typically these exercises last only 10-20 minutes which is amount of time to squeeze into any day and begin to build a routine.

Additional benefits of starting this routine is to mitigate further injury!


One of the most common ways a person will get injured during an intense workout session is from the fact that they are inflexible and unable to adapt to their environment. If you are stiff and inflexible, your chances of hurting yourself rise dramatically, making it especially important to do regular stretching exercises before and after your workout. But beyond this fact, it is also crucial to think about how to proactively improve your physical health, as it is not just a matter of doing the basic stretching exercises. This is why consulting a Denver physical therapist to assist you with your workouts will be vital to improving your chances of a healthy workout routine.


Click the link here for a few core exercises that you can do at home today to develop strength in your midline. A strong core is crutial to keeping a healthy back and spine!


Stretches Commonly Prescribed By Your Denver Physical Therapist For Runners

April 3, 2020

The act of locating the best Denver physical therapist can be a challenge, as there are seemingly endless numbers of clinics to sift through in order to find the one that fits your needs. Often times, you will be looking for a clinic after a serious accident and perhaps insurance will play a key role. Or perhaps you will have to pay out of pocket and you will be looking for a clinic that not only fills your specific injury needs but will also provide you with affordable services. Unfortunately, physical therapy can often be an expensive service to utilize, as clinics must meet their own financial needs during the course of business. If you enter the offices of a Denver physical therapist for treatment, here are some of the common stretches they may recommend to you if you are a runner.

Core Stretches
Believe it or not, your core is one of the most important parts of your running game. Without a strong core, every other part of your body will be put under more stress, something that can lead to serious injuries and derail your chances of running that marathon you were hoping to compete in. A Denver physical therapist will likely recommend you stretch your core and will offer a series of stretches to help assist in this goal. These can include things such as back bends, hip flexors, upper body presses, lower trunk rotations, and cat backs. 

Lower Body Stretches
Of course, if you’re a runner, the most important part of your body to keep limber, loose, and adequately stretched will be your lower body, as this will be the part that takes on the most stress during running. Flexibility will allow you to decrease the chances of sustaining an injury, as movement-oriented activities are aided by increased mobility and flexibility. Whenever you go for a run, it is important to perform exercises that improve your range of motion and warm up your muscles in the process. Muscles that are cold are resistant to lengthening and will not be as receptive to a stretch as a result. This is why practicing a warm-up exercise prior to stretching and then going on a run can be a major benefit to you.

If you 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.