Denver Physical Therapy & Wellness

Are you at risk of injury? Your Denver physical therapist can tell you


April 14, 2022

Are you at risk of injury? Your Denver physical therapist can tell you
Few things are more inconvenient than an unexpected injury. Whether a professional athlete or simply someone who enjoys activity, our bodies are important. While we here at Peak physical therapy and wellness offer recuperative services, we also provide injury preventative programs as well! Employing two different systems, we are able to determine your ability and risk of injury. Our ultimate goal is to provide you with an exercise plan that will keep you moving and unharmed.

What do we do? Previous to developing a plan, we utilize either FMS (Functional movement screening) or SFMA (Selective functional movement assessment) to gain a better understanding of your current physical state. Both of these systems provide a snapshot of your current range of motion and can be used to help build total body fitness through specified exercises.

FMS Functional Movement Screening

This screening is useful when establishing a starting point and realistic goals for total bodily health. A system that assesses different functional movements, many professional organizations including the MLB, NFL, and NHL utilize FMS. Looking to build strength and speed while also instituting corrective movement patterns? Start here with us and FMS, we will aid you in decreasing your risk of injury while improving your overall health.

SFMA Selective Functional Movement Assessment

A more indepth movement assessment, this system is used to determine significant medical problems in targeted areas. SFMA is employed when FMS is not enough. Providing more prescriptive examinations it aids our physical therapists in identifying the source of pain as well as the potential cause. 

Post assessment or screening your physical therapist will provide an action plan including things like stretches, exercises, and stationary practices. We recommend a follow up to reassess your movement and determine the success of the initial plan. So, before you experience pain or injury, let us help. We want to minimize injury and the negative complications our guests could experience. Mobility is a gift that we want to ensure we can keep on giving. Reach out to us today to schedule an appointment!
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Keeping your edge this winter with your Denver physical therapist


April 13, 2022

Keeping your edge this winter with your Denver physical therapist
Athletes know that no matter the time of year, maintaining their fitness is crucial to being prepared for the next season. It takes a lot more than going to the gym and not skipping leg day to keep in shape! Here are some tips from your Denver physical therapist to staying fit as well as some services we offer to help you along the way!

Firstly, your body can only perform as well as what you put into it. The cliche “you are what you eat” is scarily accurate. This is because the body's natural systems function better when fed specific vitamins and minerals. For example: Vitamin A keeps vital organs working properly such as your heart, liver, and lungs and Vitamin C helps boost the immune system. While vitamin supplements are available, you lose out on the additional nutrients you’d receive from eating them in food form. The next time you’re compiling your grocery list, take a look at these important vitamins and minerals and what foods they reside within. Consider meal planning and add a few items into your cart to enrich your meals and body today.

Beyond the consumption of foods rich in vitamins and minerals, sleep is very important to overall health. Without a solid sleep schedule you can be left drained before the day has even begun. A report by the CDC, recommends 7 hours a night minimum for people aged 18 and up. Throughout these seven hours your body moves through four different stages of rest. The first and second stages are your body's way of entering and then settling into your sleep. These first two stages usually last about 30 minutes total followed by the third stage of NREM or, non rapid eye movement. This third stage is where you experience your deepest sleep. Your body starts to physically repair itself as your blood pressure drops and breathing slows. This is the sleep we are trying to achieve for our body's sake. When it comes to dreams, they are present in the last stage, when you enter REM (rapid eye movement) sleep. Here the body is completely relaxed while the brain awakens thus leading to dreams. These stages repeat throughout your sleep until you eventually awaken, usually, refreshed.

When your body is well nourished and reseted it is much easier to engage in any day to day activity. Doing workouts feels easier as your muscles are more equipped to deal with the strain put upon them. One last great way your Denver physical therapist recommends to maintain your fitness is to engage in low impact activities such as swimming or yoga. This helps you balance out more strenuous engagements by realigning and recuperating your body. 

Here at PEAK Physical Therapy, beyond recommending activities best suited for your fitness maintenance needs, we look at and use both FMS (Flexible Manufacturing System) and SFMA’s (Selective Functional Movement Assessment). These help inform our physical therapist on how to best help shield your body from potential damaged joints and muscles. Contact us today here to get into one of our clinics; whether looking to begin your fitness journey or maintain it, we have got you covered!
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Three Ways to Build Healthy Habits Today!

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

April 24, 2020

Three Ways to Build Healthy Habits Today!
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.
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Are Those Aches and Pains More Than Just Aches and Pains?

How Physical Therapy Can Help Osteoporosis

April 14, 2020

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

Prevention
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.

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


By Matt Allyn - April 9, 2020

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

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!

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