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The act of becoming injured can be a difficult process to work through, especially if you have lost essential functions or abilities as a result of the injury. This can be especially true of knee injuries, situations which can cause you to not be able to walk for long periods of time or have limited mobility in your overall physical situation. It’s not just a matter of waiting for your body to heal, however, as there are a number of tips and strategies you can employ in order to get better and in a faster overall recovery time. If you have been injured recently, specifically with regards to your knees, here are a few tips and strategies to be aware of from your Denver physical therapist. 

Always Warm Up

Regardless of whether or not you have injured your knee, it is always important to warm up prior to engaging in any physical activity. This is something you should be more than familiar with if you happen to be an athlete and have engaged in physical activity for a long period of time. But this reality is absolutely crucial when you have been injured, as tightness can lead to situations where you injury can get worse or inflamed, causing you great stress and pain in the process. You certainly want to avoid this from occurring, as it can set you back and make your overall recovery process much longer than you would like it to.

A great strategy to employ when it comes to warming up is to ride a stationary bike for at least two minutes. This is a great way to get into your physical body without stressing your system too quickly or fast, and it’s also a low stress on your knees, the part of your body you should be careful to protect during the timeframe This will not only help your knees deal with less shock when you begin to exercise them, but it will also lower the risk of triggering your injury and will allow you to get more out of your workout, an essential for anyone serious about their exercise routine.

Straight Leg Raises

If you’re trying to provide a boost to your overall recovery time, one of the best ways you can improve the process is to do regular exercises and stretches which not only strengthen your knee but help to stimulate the healing process. Contrary to what you might believe, it’s not a good idea to go completely without any physical activity during your recovery period, as you want to maintain a certain level of activity in order for your knee not to lose all of your pre-injury strength.

Performing straight leg raises are one way you can keep your knees active as they recover from whatever injury you may have sustained recently. In order to perform this exercise, lie on your back and on the floor while bending one knee and placing your foot flat on the ground. With your other leg, keep it straight and lift it off the ground repeatedly. You will want to do this anywhere from 10-15 times in sets of three, as this will allow you to help strengthen your knee with repeated and consistent use. 

Wall Squats

Let’s be honest: performing wall squats are definitely something you should be doing regardless of whether or no you were recently involved in an incident where you knee was injured. Wall squats are a great way to improve your overall posture from the top of your back down to your butt. A correct posture can help alleviate many issues you may be dealing with, and this definitely includes your knees. While this is a more advanced move, it is certainly something which you shouldn’t overlook when you are looking for exercises which can help to strengthen your knees current level of conditioning.

In order to perform this exercise, you will want to stand with your back against a wall and have your feet approximately shoulder length apart. Perform the exercise by slowly bending your knees while keeping your neck and back straight flush against the wall. Once your knees are bent, hold the position for about 5-10 seconds without bending too deeply. If you aren’t feeling the stretch and feel like you could be getting more out of the exercise, consider repositioning in order to gain the maximum benefit of this stretch. Repeat the exercise several times as a method of good conditioning and practice.

Step Up Exercises

One of the best ways you can help to support the overall health of your knee is to perform step up exercises as a way to strengthen and boost your knee in its recovery process. In order to perform this exercise, you will want to keep your pelvis level and bend your knee while also steadily lowering the opposite foot to the floor. You will want to repeat this exercise about 10-15 times before you switch legs. As a matter of good practice, it’s always a good idea to perform these exercises for both legs, as this will help to provide the strength boost you need in both legs. 

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.
 

TRX is one of the most popular workout programs out there, and it’s only gaining in popularity. The TRX program is based on bodyweight strength training, and provides participants with the opportunity to tone and improve their endurance. While TRX training only requires your body weight and suspension trainers, there are a few other things you should know before starting a TRX program - straight from your Denver physical therapist. 

The Benefits
Research has shown that TRX training helps to improve metabolism, which positively affects your strength and cardiovascular endurance. Through improving your cardiovascular endurance and strength you can begin to lower your risk for cardiovascular disease. TRX has been used to strengthen the muscles, increase flexibility, and improve balance.

In addition to the overall health benefits, an hour of TRX can burn approximately 400 calories depending on your current physical fitness level. Perhaps one of the biggest benefits is the fact that TRX needs minimal equipment, as already discussed, which means you can complete a TRX workout virtually anywhere. 

Important Things to Know
You might want to consider connecting with a personal trainer for your first few sessions of TRX training. While beneficial, it can be easy to harm yourself if you aren’t properly prepared. 
Classes are also an option in getting started, it might help to be surrounded by others also enjoying a TRX workout! If you do attend a class, you shouldn’t have to bring anything besides yourself.
You will need to take it slow when starting a TRX training regime. TRX can be used to build strength, but it must be done incrementally to be effective. 

Getting Started
If you decide not to connect with a personal trainer to being your TRX training regime, you have a few options. There are apps, home systems, and even DVDs and additional media you can access to help get you started with TRX. In addition to getting the proper training set up, you will also need to explore your options for TRX suspension systems. You’ll want to look and consider the quality of the straps, the handles, and the price. Most systems will even come with the support of an app or DVD - explore those options as well. 

Training Tips

• There are some tips you can keep in mind for TRX training: 
• Train with a partner or group to stay accountable
• Train outside
• Focus on your nutrition as well 
• Ask for help if you need it! 

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. 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. 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.

 

The summer is nearly here and with it comes plenty of physical activities. For residents of Colorado, the summer is one of the best times of the year for getting outside and remaining physically active. Whether it’s hiking, biking, rafting, or backpacking, the centennial state offers almost endless options for individuals looking to up their physical activity regimen levels. Indeed, summer is a great time for people who enjoy the outdoors, as warmer weather can allow people the opportunity to engage in plenty of activities they can’t do during the winter months. With that in mind, here are some tips to help keep you safe and healthy during the summer months from your Denver physical therapist.

Stretch Often Before Strenuous Activities
If you’re getting ready to engage in serious physical exercise, it’s always a good idea to stretch before handhttps://people.com/health/we-tried-it-nyc-stretch-relief/. This is not only to keep you limber and loose for whatever activity it is you are about to engage in, but it is also recommended for your safety and as a way to avoid injuring yourself. Indeed, stretching is one of the best ways you can prevent injury and avoid situations where you may trip and fall as a result of being tight. This is the reason yoga has seen a rise in popularity, as it is viewed as a fantastic way to limit injury and remain loose. 

Don’t Try to Do Too Much Too Fast
One of the biggest traps people fall into during the summer months of the year in the state of Colorado is they end up engaging in activities which they are totally unprepared for. If you’ve never hiked in your life, it’s probably not a good idea to start with a 14,000 foot peak. These types of hikes should only be taken after you’ve gained a certain level of experience and feel confident in your ability to navigate this type of terrain. Taking risks and engaging in activities which are outside of your skill level not only puts yourself at danger, it also risks the chance of having to have someone else come rescue you, which can actually cost you a serious amount of money. 

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.
 

If you’ve recently been injured in a serious accident, whether it be from a sport or in an auto accident, one of the things you will have to deal with throughout your recovery process is a number of practitioners telling you what you should do. This will come in the form of lawyers telling you where you can and can’t go, doctors telling you to get a certain treatment or procedure, and insurance companies telling you what will and will not be covered throughout the recovery process. It can be akin to being put through the ringer, an unfortunate reality when it comes to personal injury situations. If you’re in this predicament presently, here are some of the reasons why it’s always best to be your own advocate from your Denver physical therapist.

Practitioners are Not Always Looking Out for Your Best Interest

Although the vast majority of doctors and medical professionals have the best intentions when it comes to your treatment, there are still a handful of people who see your situation as a way to cash in and milk your insurance for all that its worth. If you are seeing a doctor of physical therapist who makes you feel like they care more about the number of billable services they can charge for instead of looking out for your best quality of care, you should seriously consider seeking out alternatives, as you don’t deserve this level of care.

There are many clinics which see accident victims, particularly individuals who are going through auto insurance, as nothing but dollar signs. These clinics are looking for every possible service they can charge your insurance for, as they know you likely won’t have to pay for anything out of pocket. While it can be tempting to jump on every service they offer, it may not always be in your best interest when it comes to your quality of care. For instance, some practitioners may push chiropractic services when your particular situation may not call for it. Always remember to trust your best instincts when it comes to your treatment so as to avoid being put through the recovery gauntlet.

Research Your Options and Don’t Always Stick With the First Choice

So you’ve been referred to go to physical therapy and you’ve been given a preferred provider which your insurance would like you to go to. Often, these type of clinics may not always be the best possible option for your particular situation, and they can actually be less than ideal when it comes to your particular condition. It is always best to consider researching your options in your area to see what other clients have said about their treatment and what type of reviews particular practitioners have. Your insurance may refer you to a clinic which has less than favorable reviews, a situation you probably would like to avoid as much as possible.

In the course of researching a clinic, it’s best to take a couple of different factors into account before making a final decision. First, you should seek out the opinion of trusted professionals, if you happen to know any in that particular area, as you will want to consult with every outlet before deciding on a clinic. If you have a friend or family member who was in a similar situation as you, you may want to ask how their experience was with the clinic and if they would recommend them for your situation. You will also want to research if their clinic specializes in your particular condition, as certain physical therapists may be better suited to treat your condition than others. It’s always best to find multiple options to pick from, so you don’t feel too limited when making your final decision.

Find Support as Much as Possible

If you’ve been involved in a serious accident or have suffered a significant injury, you haven’t just experienced a traumatic incident to your body; you’re likely also dealing with emotional and mental trauma as a result. Your accident may prevent you from engaging in the activities you find the most joy from and which are crucial to your overall identity and life’s purpose. For instance, a serious leg injury can significantly alter your life if you are a runner or are involved in an activity which is dependent on your leg functioning at a high level. An injury can cause you emotional stress, as you may no longer be able to fulfill your highest desired activities as well as you once did.

With regards to these situations, it’s always best to seek out a support system outside of your close family and friends. If you are a victim of an auto accident, there are likely support groups available in your area which target this particular situation. Receiving peer support from people who have been through or are still going through a situation similar to yours can make your recovery process less intimidating and less isolated. Understanding that you are not alone and that there are others going through the same type of situation as you can provide tremendous benefit to your overall recovery. You don’t need to go through this situation alone, and it’s best to find the support you need.

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.
 

There are many reasons you should stretch, and as our team at Peak Physical Therapy and Wellness knows, they aren’t all workout related. Stretching can help improve circulation, increase range of motion, reduce stress, improve coordination, and even relieve joint and muscle pain. By taking time to stretch, you are increasing the blood flow to your muscle groups, just another reason that stretching can, and should, be incorporated into your daily routine. 

Your Denver physical therapist is here with the most important stretching dos and don’ts when stretching. Always remember, that when it comes to physical exercise during recovery always abide by your physical therapist’s recommendations. 

Dos: 

• Remember that static stretching is important in maintaining flexibility but it is most helpful after working out, not prior. By stretching after a workout you can help with prevent extreme muscle soreness in the days following your workout. 
• Stretch sore muscles throughout the day, even during a workout. For example, while you are working out your legs, stretch your arms in between sets. Stretching between workout sets in general can help stretching become part of your routine. 
• Use traction (such as resistance bands) to help stretch joints and increase your range of motion when stretching. 
• Always control your stretching. It’s important to be careful to control stretching to make sure you are stretching the appropriate muscle groups as intended. 
• Stretch your tightest muscle first. Tight muscles can inhibit your full range of motion, making it difficult to get the most out of your full workout. 
• Continue stretching throughout your workout, and stretch surrounding muscle groups. By doing this you will achieve a greater range of motion and help to strengthen your body. Rolling on a foam roller and utilizing resistance brands and cords can help achieve this.
• Hold each stretch for at least thirty seconds. Holding stretches for at least thirty seconds will give your body time to relax and lengthen muscles. 
• Never bounce when stretching! Bouncing can cause microtears within your muscles and cause greater problems later with flexibility and range of motion.

Don’ts: 

• Avoid stretching first thing in the morning, instead we recommend stretching after being awake for a few hours.
• Do not hold your breath while stretching! Holding your breath will cause your muscles to tense, which is the opposite of what you are wanting to do. Taking deep breaths while stretching and maintaining a normal breathing pattern will help to keep your body relaxed. 
• When working out, don’t workout the muscle you just spent time stretching. Stretch with the goal in mind to help loosen your muscles, not to use them again. 

If you are experiencing any pain during exercise it’s extremely important that you discuss your symptoms with your doctor or physical therapist. 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.