Do you practice good posture at work? Follow the 90 Degree Rule!

What does perfect sitting posture look like? If the name of the title hasn’t given it away yet, 90 degrees is the magic number to keep in mind!

 

Dr. Grace Walker, physical and occupational therapist and nutritionist, shares 5 quick tips to follow the 90 degree rule.

  1. 90° angle at your neck and shoulders
  2. 90° angle at your back and legs
  3. 90° angle at your lower and upper knee
  4. 90° angle at your foot and ankle
  5. 90° angle above and below your elbow

While seated at your desk at home or work, keep these important postural cues in mind! Sitting down and working all day, you might find your head and shoulders begin to lean forward and their lower trunk begins to tilt backwards, creating a ‘slouched’ position. That’s what we are trying to avoid! Sitting with bad posture over a long period of time can also lead to nervous system problems.

 

By incorporating these 5 quick tips into your work day, you can be on your way to reducing incorrect posture and pain! At Walker Physical Therapy and Pain Center, we have expert physical therapists to help to increase your postural strength and relieve any pain that comes along with sitting all day at your desk. We create personalized programs for each patient to provide results in a fun, affordable, healing environment.

 

Call Walker Physical Therapy and Pain Center to schedule an appointment! (714)997-5518

1111 W Town and Country Road Ste 1
Orange, CA 92868
www.walkerpt.com

Running with back pain? Focus on your CORE!

Americans who are recreational runners and distance walkers are susceptible to low back pain. According to the Journal of Southern Orthopedic Association, 14 percent of American runners suffer from back pain. A recent study by Ohio State University proved a correlation between deep core muscle weakness and low back pain in runners. The study had adults go through a simulation that showed weakened deep core muscles, especially the deep erector spinae, which seems to be most responsible for controlling running kinematics.

 

Research concludes that the best way to reduce the likelihood of low back pain in runners is to focus their training, strengthening, and stabilizing on their core muscles. Dr. Grace Walker, physical and occupational therapist and nutritionist, wants you to know that physical therapy can properly address these running impairments. Our expert physical therapists can develop a plan of care to improve function, decrease pain, regain mobility and improve your quality of life. At Walker Physical Therapy and Pain Center, our therapists will evaluate your symptoms and create the best plan of recovery for you!

Call Walker Physical Therapy and Pain Center for any questions or to schedule an appointment! (714)997-5518

1111 W Town and Country Road Ste. 1

Orange, CA 92868

www.walkerpt.com

 

Slip and Fall Happen Every 11 Seconds- Be Prepared!

Dr. Grace Walker, physical and occupational therapist and nutritionistsees countless slip and fall injuries every year. They are more common than you’d expect!  ¼ of Americans over the age of 65 fall each year. Every 11 seconds, an older adult is treated in the emergency room for a fall. It is not just older populations that need to be careful- falls can happen to anyone.

“All too often, people take their footing for granted. It’s typical for someone to walk around at full speed without ever looking down at the ground. This may be fine when there are no obstacles and the ground is made of something that gives good traction, but it can result in tripping or slipping if there’s something unexpected in the way or the ground has become icy,” says Dr. Samantha Stuart, D.C. from Portland, Oregon.

We’re sure you don’t need too much convincing on the topic of how detrimental falls can be. Are you curious how you and your loved ones might be able to avoid becoming one of these statistics? Here are 3 tips to keep in mind.

  1. Slip and fall accidents often happen in icy, wet, oily or slick conditions. Sidewalks, which are normally safe, become slippery and dangerous. Painted crosswalks on the road become very slippery when they are damp. Even in better weather conditions, some dirt on the ground could have you flailing like a mad-man to keep your balance!
  2. Remember to look down while you are walking. Many accidents stem from tripping over objects, or slipping on wet surfaces. Practice quick intervention by quickly cleaning any water spilled in the home, or clearing your path of objects left by you or your children.
  3. If you are have fallen once or more, speak with your doctor. There may be a reason you have fallen that you are not aware of. The issue might even be correctable, such as balance or an unusual gait or walking pattern.

If you have fallen, or feel you are risk for falling, call Walker Physical Therapy & Pain Center to start your personalized plan of care for vestibular rehabilitation with an expert physical therapist!

Walker Physical Therapy and Pain Center

714-997-5518
1111 W. Town & Country Rd. Ste. 1
Orange, CA 92868

5 Things Most People Don’t Know About Hip Pain

People with an active or athletic lifestyle know that minor muscle aches and pains are inevitable. Typically with rest, ice and a massage, our aches and pains normally resolve themselves. But what if the achy conditions don’t clear up right away? Hip pain is common among active individuals and it’s important to understand what your body is trying to tell you. Dr. Grace Walker, physical and occupational therapist and nutritionist, wants you to know 5 things that most people aren’t aware of.

  1. Backs, hips, and knees have a tricky way to mimic each other when it comes to pain. You may feel as if the problem is your hip but it can actually be your back. Seeing a medical professional is the best way to figure out where the pain is really stemming from!
  2. Hip pain can feel more intense because of bursitis, tendonitis and arthritis. These problems are typically treated with non-operative measures such as medication, anti-inflammation injections, and physical therapy.
  3. One of the most common reasons for hip pain is osteoarthritis. Patients with arthritis often have a parent, sibling, aunt or uncle with arthritis also.
  4. Groin pain can sometimes be mistaken as a problem at the hip joint. Normally when a suspected groin muscle pull doesn’t seem to improve, it’s osteoarthritis. Osteoarthritis pain typically ranges from time to time, so patients tend to have good and bad days.
  5. Hip arthritis treatment is improving! There is a new minimally invasive hip replacement procedure called the “anterior approach”. It is important to see an orthopedic specialist to talk about the best treatment options for your symptoms.

Seeing a medical professional is the best way to receive an accurate diagnosis and appropriate treatment. While hip pain can be limiting, its often easily treated once accurately diagnosed.

Call Walker Physical Therapy and Pain Center for any questions or to schedule an appointment! (714)997-5518

1111 W Town and Country Rd Ste. 1
Orange, CA 92868
www.walkerpt.com

TMJ: One of the Most Complex Conditions You’ll Ever Find

 

TMJ disorders — a type of temporomandibular disorder or TMD — can be painful. You may be aware that like many musculoskeletal disorders, TMJ can be managed but rarely cured. Many doctors only know how to treat TMJ with strong pain medicines or muscle relaxation drugs. Many dentists try to help TMJ patients with special implants that prevent teeth from grinding a night, yet do not take pain away. Some sufferers find relief from this awful disease, yet many don’t.

However, this pain and misunderstood condition can be managed!

Some obvious symptoms that indicate TMJ are…Jaw locking opened or closed

  • Uncontrollable jaw or tongue movements
  • Clicking, popping jaw joints
  • Clenching or grinding at night
  • Grating sounds
  • Inability to open the jaw smoothly or evenly
  • Jaw deviates to one side when opening
  • Inability to “find bite” with teeth
  • Limited opening
  • Frequent, migraine type headaches
  • Extreme pain in cheek muscles
  • Discomfort or pain to any of these areas

 

According to WebMD.com, About 65% to 95% of people who develop TMJ disorder naturally improve with simple nonsurgical treatment.[1]

Walker PT & Pain Center’s proven process has produced successful results in 98.6% of our patients with myofacial pain in 8 sessions or less!

 

Here is the 6 part proven process that assures we deliver and bring documented relief for chronic, acute TMJ patients who report massive improvement by the end of the second session.

  1. We’ve been in practice since December 1982, and have successfully treated over nine hundred TMJ cases.
  2. We address the stress and emotional components with relaxation and breathing exercises.
  3. Our techniques utilize hands-on methods which develops the rapport, trust and healing of our patients.
  4. We have pure experience with patients from myofacial pain to post- operative and post-ballooning conditions.
  5. Our physical therapists have had extensive, advanced training in solely TMJ methods.
  6. Prevention is key with general conditioning exercises, and posture re-education.

 

Just give us a call at (714) 997-5518 to request more information on our TMJ program.

[1] http://www.webmd.com/oral-health/should-i-have-surgery-for-temporomandibular-disorder#zt1408

Trying to Get Over a Cold? Know When to Fight It With Exercise!

A strong immune system is the key to avoid getting sick and to get over a cold. Research has proven that regular exercise will help to build your immune system! By doing physical activity at a moderate intensity for 30 minutes about 3-4 times a week you will increase your body’s production of T-cells. These important cells are your body’s natural defense against infections and bacteria. By building your immune system, you will stay healthy more often and you can continue your exercise regime. But do you know when you’re too sick to work out? Dr. Grace Walker, physical and occupational therapist and nutritionist, wants you to know how to determine if it’s okay or not to exercise.

She uses the “above the neck- below the neck rule”; if your signs and symptoms are above the neck (stuffy nose, sore throat, ear ache) – you are okay to exercise. If your signs and symptoms are below the neck (vomiting, diarrhea, fever/chills, coughing/chest congestion) – take the day off from exercise.

It’s also important to always keep a few things in mind! You should always avoid physical activity anytime your body temperature rises above 101°. You should also avoid the gym if you are within the first 1-3 days of your cold. Although exercise it’s important, it’s best to do yourself and others a favor and know when to stay home to avoid spreading your germs. If all else fails, there is always at home exercises that you can do to burn some calories!

Call Walker Physical Therapy and Pain Center for any questions or to schedule an appointment! (714)997-5518

1111 W Town and Country Ste 1
Orange, CA 92868
www.walkerpt.com

It’s the First Day of Spring – Garden the RIGHT Way

With warm weather around the corner, gardening becomes the perfect past time! But the sad reality is that many people find gardening to be painful to their back. Dr. Grace Walker, physical and occupational therapist and nutritionist, wants you to practice these basic body mechanics as you work in your yard!

  1. Know what correct posture is and learn how to check posture throughout the day – back pain normally is result from continuous poor posture habits leading to a loss of flexibility and decreased physical fitness. By understanding how to maintain correct posture, you will protect your spine, muscles, and joints.
  2. Yes, you should warm up before gardening – without preparing your muscles for physical activity, your muscles act like cold rubber bands which aren’t easy to move. By stretching your neck, shoulders, arms, back and legs, you will warm up your muscles to reduce the risk of pain or injury during your time in the garden.
  3. Take breaks – Be easy to your body! Taking breaks every 15 minutes, either for a cool-down stretch or for a glass of water, will help to keep you gardening longer.

These basic habits are important to avoid pain or injury! By practicing these techniques, you will be sure to be gardening all spring long! At Walker Physical Therapy and Pain Center, our expert physical therapists are here to help you with these everyday techniques and teach you specific exercises to manage your pain symptoms.

 

Call Walker Physical Therapy and Pain Center for any questions or to schedule an appointment! (714)997-5518

1111 W Town and Country Rd Ste. 1
Orange, CA 92868
www.walkerpt.com

How Kinesio Tape Works and Why You Should Try It!

 

Maybe you have seen an athlete wearing large brightly colored strips of tape on their body… do you know what they’re for? It’s not the newest fashion statement – its kinesio tape! Dr. Grace Walker, physical and occupational therapist and nutritionist, wants you to know how to use kinesio tape correctly.

Kinesio tape (or kinesiology tape or elastic therapeutic tape) is an elastic strip that has an acrylic adhesive. This tape is used by many physical therapists and athletic trainers to treat pain and improve performance in sports. It isn’t like standard athletic tape that is normally used to immobilize a joint, this tape is used more to support the body part it’s attached to. Kinesio tape is used to improve range of motion, decreases over-extension, improves blood flow and decreases inflammation.

Research shows that kinesio tape can help to relieve pain for patients who suffer from chronic musculoskeletal pain, but it’s not recommened to use kinesio tape as the first line of defense for muscle pain. Although there has yet to be research done to prove its long-term effects, kinesio tape has been shown in short-term rehabilitation. Kinesio tape wont be the only thing you are going to need to manage your symptoms, but adding kinesio tape to profesionaly supervised therapy programs will help! At Walker Physical Therapy and Pain Center, our expert physical therapists will develop an exercise program to treat your injury and apply kinesio tape every visit!

Call Walker Physical Therapy and Pain Center for any questions or to schedule an appointment! (714)997-5518

1111 W Town and Country Rd Ste. 1
Orange, CA 92868
www.walkerpt.com

Four Common Sports Injuries and How We Treat Them

Professional athletes aren’t the only people who suffer from exercise injuries, everyone does! Actually, the most susceptible people to exercise injuries are people who have just started exercising or people who play sports at a recreational level. Dr. Grace Walker, physical and occupational therapist and nutritionist, wants you to be aware of these injuries:

  1. Sprains: A sprain is caused when the ligament that connects a bone to another bone is stretched or torn. Falling or a blow to the body that knocks a joint out of position are typical ways a sprain occurs. The most common sprains occur at the ankle, knee or wrist.
  2. Strains: A strain is caused when a muscle or tendon is pulled, torn, or twisted. Overstretching during physical activity is a common way a strain occurs. Muscle spasms are considered a muscle strain too! The most common strains occur at the black and neck.
  3. Knee pain: According to the U.S. Department of Health and Human Services, the knee is the most common injured joint of the body. Common knee pain is result of knee tendonitis or iliotibial band syndrome. More severe knee injuries include bone bruises and damage to the cartilage and ligaments.
  4. Shin splints: Shin splints are caused when the tendon along the bottom of your food is inflamed and causes pain along the front side of your shin. Shin splints are common among runners. Common reasons for shin splints are poor alignment of the body, weakness in leg muscles, or poor arch support in your shoes.

Regardless of what you’re suffering from, we can use physical therapy programs to treat many orthopedic and repetitive motion injuries without the need of surgery! On top of proper training, strengthening and stretching to prevent injuries, physical therapy programs can teach you supplemental exercises to treat your symptoms. At Walker Physical Therapy and Pain Center, our expert physical therapists will develop specific exercise programs to treat your sport injury.

 

Call Walker Physical Therapy and Pain Center for any questions or to schedule an appointment! (714)997-5518

1111 W. Town and Country Rd. Ste. 1
Orange, CA 92868
www.walkerpt.com

Proof that Physical Therapy Helps Knee Pain – Our Success Story

As we explained in our previous article, physical therapy can help ease knee pain and improve mobility! Below is a letter we have received from one of our patients, proving how Walker Physical Therapy and Pain Center helped her to manage her knee problems. Her success story is the perfect representation of how physical therapy can help to avoid surgery!

Walker Physical Therapy and Pain Center’s expert physical therapists aim to bring a success story like this to each one of our clients. Our personalized programs provide these results in an affordable, fun and healing environment!

 

Call Walker Physical Call Walker Physical Therapy and Pain Center for any questions or to schedule an appointment! (714)997-5518

1111 W. Town and Country Rd. Ste. 1
Orange, CA 92868
www.walkerpt.com