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How to start an exercise regime from your Denver Physical Therapist


April 10, 2019

Spring has arrived and with summer months just around the corner you might be considering starting a new exercise regime. Starting a new exercise regime is the best think you could possibly do for your health - exercise will help prevent diseases, improve sleep, increase coordination, and release endorphins that leave you feeling happy and content for hours after exercise. You might be wondering how to start a new exercise regime - we have tips from your Denver physical therapist. 

Current State Evaluation
Take a few moments to evaluate where you currently are in your fitness journey. Doing so includes a few different things: 
What’s your resting heart rate? 
What’s your heart rate when you feel that you are at max effort?
How long does it take to run a mile?
What is your Body Mass Index (BMI)? 
How much do you weight? What are your measurements?
It’s important to know where you are starting so that you can measure progress as you continue your fitness journey. Weight is not always an indicator of fitness improvements, so be sure to keep tabs on all of your base numbers as time goes on. 

It might be helpful to snap some photos of where you are at now as well. It’s hard to see the progress you’ve made day-to-day, but it can be easier to see your progress with photos that are taken 30, 60 and 90 days apart. 

Your Plan
Next it is time to formulate your plan - but you need to figure out a few things before doing so. What are your fitness goals and how fast do you want to reach them? Knowing where you want to be will keep you motivated and focused on your fitness goals. If you are unsure where to start, contact Peak Physical Therapy and Wellness, we can help. 

Getting Started
When you have a fitness goal in mind and are ready to achieve it, it’s easy to want to get there as quickly as possible. That might lead to over exercising, extreme dieting, injury, and burnout. Take starting your new exercise regime slow and progress with caution. A professional can help guide you in this aspect, and help ensure that you are taking the right steps to meet your long term fitness goals. 

Challenging your body will result in change, punishing it and pushing yourself too hard immediately will not result in anything! When you are just getting started, be sure to plan variety into your workouts as you can. Take your time, and do exercises right - even if it means less reps! Doing an exercise right will be far more beneficial then doing them wrong.  Variety will keep things interesting, keep your body from getting complacent, and ensure you are ready to go for your workout. 

When you are getting started with your workout make sure you leave enough time for recovery. Your body needs recovery, particularly when starting a new exercise regime. Address your concerns for recovery with the professional who will work with you to achieve your fitness goals. It’s okay to be honest and open with your fears, and hesitations. 

The next part you need to consider is what you will be doing to achieve your fitness goals - then secure the necessary memberships and equipment. Are you going to be swimming three times a week? Unless you have a pool at your home, you will need to get a gym membership for a club that has an accessible pool. What about weights? If you are looking to lift weights, you will either need to purchase a gym membership or the weights needed to accomplish your workout at home. No matter what, if it’s been awhile since you’ve worked out you will most likely need to invest in a new pair of athletic shoes. You don’t have to go to the gym to get your physical activity in - some people just prefer it.

Your Routine
You have a plan, and you’ve gotten started. Be sure to stick with your routine. Having a routine will help to form healthy habits and keep you on track to reach your fitness goals. Not only is an exercise routine essential, but having a routine with your diet will help as well. 

Your Diet
No matter your fitness goals, a healthy diet will be essential in reaching them. No matter how dedicated your exercise regime is, you can’t outrun a poor diet. Consult with a healthcare professional as to what you should be eating to fuel your body and reach your goals. Diet needs will vary person to person and rely heavily on what goals you are trying to reach and accomplish. Consider talking to your healthcare professional about the benefits of supplements - sometimes these can lessen recovering time and make it easier on your muscles post-workout.

Don’t Give Up
It will take time to see results. Don’t give up on your progress and your goals if you don’t see anything within a week or two. Consistency is key, and it will be the driving force behind being successful in your fitness journey. Remember why you started your fitness journey, and stay positive! Great things take time, and you won’t regret putting in the effort now.

Measure Your Progress
Remember how we talked about setting goals and taking base measurements? It’s important to measure your progress every few weeks. Run that mile again, re-calculate your BMI, take your heart rates, and write down your latest measurements. Measuring your progress will keep you motivated and moving towards your goals. 

As always, be sure to connect with a healthcare physician before starting a new exercise regime or changing your diet considerably. 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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How to Make 2019 Your Best Year for Physical Fitness from Your Parker Physical Therapist


March 27, 2019

Are you a Coloradan resident seeking to improve your overall physical health situation? You’re not alone, as the centennial state is one of the healthiest and most physically fit states in the United States. If you’ve ever been to a state park or popular hiking trail on the weekend, you are well aware of the fact that people in Colorado love physical activity, as there are nearly endless ways to get exercise through outdoor activities in the area. If you’re wanting to make improvements to your overall health condition in 2019, here are a few helpful tips to follow from your Parker physical therapist.

Find a Physical Activity You Actually Enjoy
One of the most difficult parts about getting regular physical activity for many people is that it can be hard to motivate yourself to continue pursuing it, especially if you view the activity as a chore. The best way to stay on a consistent regimen of physical activity is to find one that you enjoy doing and one that will be easy to do on a consistent basis. When a person has a long day at the office, often the last thing they will want to do is exercise after work. This fact is compounded if the activity they are looking to do requires them to drive a long distance.

First, you may want to locate a gym that is close to your house, meaning you won’t have to drive home and then get stuck in traffic again just to work out. It’s best to make things as convenient as possible on yourself, as starting a new habit is difficult enough. The easier it is for you to engage in the activity, the better. This also applies to the activity itself, as any activity that is enjoyable will make it much more likely that you will actually complete the task. 

If you have a hard time working out because you don’t enjoy running, perhaps you can think about a class or other form of exercise that you find enjoyment from. You may also want to think about finding a workout buddy for as a way to help motivate you to keep exercising on a consistent basis.

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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Hand Therapy Can Eliminate Nagging Pain and Make You More Productive


February 13, 2019

At Peak Physical Therapy & Wellness, we’re no strangers to the numerous physical pains that we all encounter in our everyday lives. Our team of certified physical therapists, chiropractors, and athletic trains aid patients from across the Denver area with an entire gamut of physical ailments —achy knees from Littleton, tingly shoulders from Douglas, and even stinging backs from Adams. Our diverse team of specialists know exactly how to treat your injury, and can even offer you methods on how to avoid pain in the future. That’s why professional athletes, amatuer athletes, weekend warriors and competitive hobbyists have relied on our care for decades to keep them in peak performance.

One area of we treatment we offer is something you might not think of, but the part of your body that you probably use most everyday. That is: hand therapy treatment. You don’t have to be a violinist from Arvada, a carpenter from Thornton or a painter from Bennett to suffer from hand pain. 

In this era of rampant portable electronics, typing, and touchscreens, our hands are enduring a brunt of activity that other generations would have deemed unimaginable. If you use your hands for repetitive tasks, such as typing, and you regularly experience pain or cramping, consider visiting a massage therapist here at Peak Physical Therapy and Wellness for a hand massage. 

While the majority of our hand therapy patients come to us after suffering an injury to their hands —from fractures, dislocations and sprains to cuts, infections or sports-related injuries. Others who seek hand therapy treatment here at Peak Physical Therapy & Wellness include those who suffer from arthritis, carpal tunnel syndrome, osteoarthritis, or congenital defects. No matter what your medical history or profession, chances are your hands take a beating just from the day-to-day tasks they’re responsible for every day. How can occasional hand therapy keep your mitts in peak form? The ways are innumerable.

How Can a Hand Therapist Help Me?

The team of qualified hand therapy experts here at Peak Physical Therapy and Wellness provide non-operative interventions, preventative care and post-surgical rehabilitation for a wide variety symptoms. The goal of our professional hand care experts is always to return your hands to their pre-surgery condition and, if possible, give you greater range of motion and more comfort than you had before your injury. 

 Whether you’re a Denver-area patient who is recovering from a minor hand injury or suffering from a  chronic hand-related condition like as arthritis. Our hand therapists utilize a variety of hand massage techniques to soothe aching muscles and release tension in your hands and fingers. Their numerous techniques and tools range from activity and exercise programs, fitting you for custom orthotic fabrications, and can helping you with pain management and swelling around wounds and scars. Our expert hand therapists can also consult you how about to more safely and efficiently utilize your hands at work —regardless of your profession — in order to stave off unnecessary wear and prevent future injury while establishing healthy work habits that will protect your hands long term. 

Even if you have not suffered an injury or are not dealing with constant pain in your hands, an occasional hand therapy session can offer you a tremendous array of benefits. The human hand contains a wide variety of acupressure and reflexology points which are associate with various organs and tissues located throughout the body. Hand massage is a quick, relaxing way to experience immediate health benefits, including improved finger and wrist range of motion, enhanced circulation and reduction of your trigger points in your hand muscles.

Denver’s Hand Experts

Each of the hand therapists here at Peak Physical Therapy & Wellness have earned advanced certification as a certified hand therapist (CHT). The CHT credential is earned after a therapist practices for a minimum of five years, accumulating at least 4,000 hours of treatment for hand and upper extremity disorders. Certified hand therapists must also pass a rigorous certification exam to demonstrate their competency in treating hand and upper extremity conditions. Our team of Denver-based hand therapists work closely with regional orthopaedic and general surgeons who also specialize in the hand in order to stay abreast of modern treatment trends and preventative techniques.  The hand team here at Peak Physical Therapy also specializes in splinting. Splinting can be used to protect or immobilize a joint, stretch or mobilize a stiff joint with both static and dynamic progressive techniques, or to facilitate function.

Top Notch Physical Therapy in Denver

Whether you’re an active professional, an amatuer athlete, or a practicing competitive athlete, we welcome you to explore the wide variety of treatments available to you here at Peak Physical Therapy and Wellness. With nine care and treatment centers across the Denver metropolitan area and over two decades of experience, Peak Physical Therapy and Wellness has established itself as the region’s premier source for musculoskeletal care.
 
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