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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.
 

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. 


 

Are you one of the millions suffering from temporomandibular joint and muscle disorder (TMD)? You don’t have to suffer in silence. Those with TMD experience jaw pain, headaches, muscle spasms, neck pain, dizziness, popping or locking of the jaw, or tinnitus. Today, there are a variety of options to help make symptoms manageable. It all starts with a conversation with your doctor, dentist, and Denver TMJ expert. Use some of these treatments and ask your local TMJ physical therapist for tips to find relief.

Mouth Guards

Mouth guards are often used as a treatment for people with Bruxism, which is excessive grinding or clenching. Many TMD sufferers also clench their teeth while sleeping, which can lead to headaches, tinnitus, jaw pain, earaches, and more. In extreme cases, it can even damage one’s teeth. Since this is an involuntary action done while sleeping, a mouth guard can help. Your dentist will be able to create a fitted mold, customized to your mouth. From there, the mouth guard can be worn every night to help from clenching.

Hot and Cool Packs

Treating pain with heat and cold can provide quick relief when in pain due to TMD. As for which to use, you can take your pick. For soreness, cool ice packs could be great to set on the jaw. The cool temperature will help to reduce any inflammation in the area. For tension, a hot cloth may be best to help you ease any tension.

Foods to Avoid

Certain foods or gum can be an instant trigger for TMD pain. When the jaw is overworked or struggles, you may instantly feel pain, soreness, tension, and more. Try to stay away from the following if you have TMD:
 

• Chewy foods: Foods or gum that take extra effort and strain the jaw are best to eat in small amounts or avoid as much as possible. This can be items like chewy candies, fatty foods such as steak, lobster or baguettes
• Crunchy food: When you eat items that are thick and crunchy, such as raw carrots or broccoli, it can put a strain on the jaw. This also includes nuts, potato chips, pretzels, and many other snack foods.
• Processed foods or sugar: Did you know that added sugar or processed foods can lead to inflammation? This can make your TMD flair up, making for an unpleasant feeling.

Medications

When choosing to treat your TMD with medication, it is best to consult with a local TMJ specialist. Some of the common medications used to treat TMD include:
 

• Anti-inflammatories: These medications are a great way to reduce swelling and tension in an area
• Muscle relaxers: The jaw muscles are connected all the way to the temples, so there are many opportunities for a person to feel tension and stain. These will help the muscles ease.
• Anti-depressants: Some TMD sufferers will take an anti-depressant to help reduce pain. How? They help work to change your body’s interpretation of the pain.

Botox® Injections

Botox injections can be inserted into one’s temples to help relax the muscles within the temples to the jaw. This is especially ideal if you have frequent headaches. It will help relax your muscles and may help you feel much better. Plus, if you have any wrinkles, it will help with those too! Don’t worry, a small amount of Botox will not make your face look frozen. Just a small amount of Botox is needed to relax the muscles. The process is not painful and can be completed in a 30-minute office visit or less. A small amount of relief can occur instantly, and you will notice a significant difference within a couple days.  

Bite Adjustment

When the jaw is properly aligned, it can lead to issues with the temporomandibular joint—often causing TMD. There are many TMD sufferers who cope with main simply because their jaw is not aligned properly. One option to help this problem is through a bite adjustment. In many cases, braces can solve the problem. For others, the jaw may be aligned, but the teeth are different lengths, causing your mouth not to sit evenly. A dentist can go through to even everything out. In addition, other issues may include damaged or old fillings or damaged teeth.

Surgery

While a last resort in many cases, surgery can be performed to help you alleviate symptoms of TMD. Each situation is different, depending on one’s symptom, jaw, teeth, and more. When it comes to types, there are two common surgeries for those with TMD:
 

• Arthroscopy: A low invasive surgery that only makes one small incision. A surgeon will be able to look at the area to see where inflammation. From here, they can remove it, which will provide ease.  
• Arthroplasty: For serious jaw issues, an arthroplasty may be necessary. They can go in and fix any alignment issues, remove scar tissue, and more. A complete joint replacement may be needed in very extreme instances.

Exercises and Physical Therapy

TMD can be worsened due to poor posture and improper movements. Through a special set of exercises, a physical therapist can work with you one-on-one on a plan to help provide relief. Through movements, but not overworking, you can strengthen the area and ease the tension. A physical therapist can also create a plan for those who have problems with their jaw locking. They can re-teach how the muscles react, providing relief.  

As you search for ways to ease your craniofacial pain and TMJ (jaw pain), Peak Physical Therapy & Wellness can help. Our patients will be sure to help you with a plan to help your neck and jaw pain. You may even notice an improvement in sinus issues, a reduction of headaches, and more. There is no reason to suffer, especially with eight different locations. You can visit your nearest office to work through issues. Paired with a plan from your dentist, you will be happy to live a TMD-pain-free life! Contact Peak PT & Wellness today to see how we can start on your customized TMD plan.

Did you know nearly one in every 10 women have endometriosis? This disease can cause a plethora of symptoms and uncomfortable pain, at times for some, it can be debilitating. It can also cause issues for those trying to start a family as well. Because endometriosis can be so common, it is important to recognize the signs and symptoms. You should be sure to address any concerns with your doctor and local Denver women’s health expert.

What is endometriosis?

Endometriosis occurs when the lining that normally surrounds the surfaces around the uterus grows on other organs within the body. While commonly found in the lower abdomen (fallopian tubes, ovaries area around the uterus), this lining can grow in other areas, which becomes problematic. Some of these areas include the cervix, bowel, bladder or lungs. Currently, doctors are not sure what causes this disease. Researches have investigated that it could be due to genetics, hormones, irregular menstruation blood flow, immune system failures or after a surgery. It is possible that the endometrial cells are transferred outside of the uterus hence causing the disease.

The thought about blood flow from researchers is that endometriosis could be due to retrograde menstruation, which is when blood flow goes in the opposite direction. They believe when the cells travel to the other areas in the body, it can cause the uterine lining to grow.

An actual diagnosis can be confirmed after a pelvic exam or surgery, but many doctors can make an estimation based on symptoms, genetic history, etc. Types of examinations and surgeries that can confirm it include an MRI, ultrasound, CAT scan or laparoscopy. This will allow a doctor to see any inflammation and symptoms to confirm.

Common signs and symptoms

There are several different signs and symptoms associated with endometriosis. A few of the most common include:
 

• Pain: Pain due to endometriosis can occur in several ways. For some, cramps during menstruation can be extremely painful. This happens because due to cells in the other areas where the lining is growing. The area can undergo inflammation as well, creating a painful situation.
• Periods: When a woman with endometriosis has a period, in many cases, blood flow will be much heavier. One may also experience pain in the lower abdomen area or nausea.
• Urinary problems: Those with endometriosis may have to use the restroom more frequently.
• Intercourse: Other women have difficulty during intercourse due to pain. It can feel like a sharp stab that not only hurts during intercourse but can continue to hurt for a few days preceding it.
• Infertility: Many women who have endometriosis experience infertility issues. It may take much longer to conceive, or the possibility that conception is not possible at all.
• Genetics: If endometriosis runs in someone’s family, it can increase a woman’s chances of developing it.
• Emotional distress: Due to the painful symptoms and difficulty to conceive, endometriosis causes several women stress and anxiety. It is important for women to talk to their doctor and seek therapy to overcome issues.
• Fatigue: A woman that suffers from endometriosis can feel tiredness and fatigue throughout the day, even if you get enough sleep.  

Misconceptions

There are many myths and misconceptions that surround endometriosis. First is the age of when a woman can begin experiencing symptoms. Endometriosis is assumed to always appear in women that are in their early 20s to mid-30s. In reality, young girls can begin showing symptoms as young as seven-years-old.

Many also believe an endometriosis diagnosis equals infertility. While it can be more difficult to conceive, infertility is not always the case. Many women with endometriosis can get pregnant and think pregnancy is a cure. Unfortunately, this is not true. Symptoms may decrease during pregnancy but can return after a baby is born.

Last are myths that hormones can be a cure. Many believe various types of synthetic hormones, such as birth control pills, can treat the disease. While they may alleviate certain symptoms, they will not cure endometriosis.

Endometriosis and pregnancy

As noted, a high percentage of women with endometriosis can get pregnant. It often takes much longer to conceive but it is not impossible. It is harder to conceive due to a variety of reasons:
 

• Egg travel: When there is inflammation or damage to the reproductive organs, it can be difficult for an egg to implant to the uterine wall. In some cases, symptoms of endometriosis can prevent the ovaries from releasing an egg at all.
• Fallopian tubes: Endometriosis can cause a woman’s fallopian tubes to work improperly, hence negatively impacting a woman’s chances to get pregnant.
• Damage: A woman’s egg or a man’s sperm can be damaged due to endometriosis.

Treatments and relief

Even though there is not a cure for endometriosis, treatments to provide relief are available. Pain medications are the top ways a woman can find relief from symptoms. Anti-inflammatories are the top medication to reduce swelling in the area. In extreme cases, women may opt for surgery which can remove the additional growth. Not only will this reduce pain levels but can also increase chances to conceive. Hormones are another way symptoms can be relieved. Hormones can make the additional layers thicker that then break down. This type of therapy can be done through birth control pills, hormone shots and more.

Physical therapy can also help treat endometriosis. Through pelvic floor exercises, a physical therapist can help calm the muscles in the area which will reduce pain and inflammation. When the pelvic floor is strengthened, the pain in the lower abdominal area, during sex and more can be alleviated.

Through our men and women’s health services, Peak Physical Therapy & Wellness can help women suffering from endometriosis. Using a variety of pelvic floor exercises and more, a woman can seek relief through a variety of services. In addition, these exercises can help alleviate pelvic and lower back pain, irritable bowel syndrome, incontinence, overactive bladder and much more. There is no reason to suffer from rehabilitating symptoms due to your endometriosis—schedule your consultation with a team member today.

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.