Hiring Physical Therapist

Looking for Women’s Health Physical Therapist to join our team. Exp preferred, but willing to develop long-term employee who displays commitment,dedication to our profession. Speciality in women and men’s care throughout their lifespan from orthopedic, sports medicine, PRP, anti-aging, pelvic, oncology and lymphedema health issues. One hour evaluations, 45-60 min RX. Competitive compensation with opportunity for growth and benefits for over 32 hours a wk. 3 practices in Hayden,CDA and Spokane Valley.

How Long Should I Wait To Exercise After Pregnancy

How Long Should I Wait To Exercise After Pregnancy lake city pt sheree dibiase

We Mom’s have a lot going on everyday. Kids, husband, work, errands, laundry, spit ups, food fights and then the end of the day rolls around and we are exhausted. We lay in bed at night and think, “Did I even do one thing toady, that took care of me?”.

Often the answer to this question is no, but in our heart, we know we really need too and we really want to be better at taking care of ourselves. So where do we start and what do we do?

 

The Importance Of Learning How Our Bodies Work

How Long Should I Wait To Exercise After Pregnancy lake city pt sheree dibiase 1

Recently a study was released on the importance of education and how teaching people how the body works actually trains the brain to see things differently. The study revealed that even if all we did was learn about what the body did during a normal movement pattern, that it helped our brain re-prioritze itself and re-set its neural input structure.

I’m not saying you don’t need to do your exercise, because in my profession of physical therapy we know this is necessary, but what I am saying is that once the brain understood what the body was suppose to do, it was able to re-establish a powerful, healthy pathway that could make it more successful before even doing it.

I have been mesmerized by this idea, as sports psychology has always played a huge role in my athlete’s long-term success. Well it’s no different for us as postpartum Mom’s. We are all athletes. Any woman who has worked over 9 months growing a baby and then delivered a baby by vaginal or C-section has done an incredible feat from the physical and mental prospective.

Her body has been transformed to into a factory to make another human being and every cell in her system is working at maximum capacity. She has increased blood volumes, heart and lung capacities and hormones. She is one tough cookie.

A sweet baby is here now and a different type of exhaustion can happen and we Mom’s are left with trying to figure out how to put this amazing body back together. Birthing a baby is an athletic event.

The body delivered, whether through the vaginal floor or abdominal cavity a baby, and it has forever changed the physical self we once had. Each way of birthing has its challenges, physically and emotionally. Depending on baby size and a mother’s body structure, the physical system has changed and we must be willing to accept and re-train the physical system so it is once again be at full strength.

How Do Pelvic Floor Muscles Work

How Long Should I Wait To Exercise After Pregnancy lake city pt sheree dibiase 2

The first thing to understand is the relationship of the pelvic floor and the abdominal muscles. Both have taken on a lot of challenges throughout this pregnancy. They have been overstretched, weighed down and every organ in the abdominal cavity re-arranged. Our bladder and bowels have had new pressures and been strained with night time voiding and days of constipation. Our back and diaphragm muscles, which are also part of the core muscles, have been overworked and stressed out as well, due to the load of carrying a baby. So where do we start?

The first place to start is to be easy on yourself and let your body heal, allowing your hormones to adjust and your sweet baby and yourself to get in sync together. In the first 4-6 wks, you can begin with daily pelvic floor and abdominal isometric activation with contract and relax patterns. This means gentle contractions, not maximal contractions are needed and they can be done simply, in multiple positions, whether laying down, sitting or standing.

The pelvic floor muscles are striated muscle just like the ones in your leg or arms. If you don’t use them for 3-5 days, they atrophy. If they have any trauma during delivery, tears in the pelvic floor muscles that had to be repaired or a C-section surgery, all these muscle will take longer to heal up to 2-4 wks.

The external pelvic floor muscles that you can see are shaped like a diamond. They go from the bones on either side that you sit on, to the pubic bone in the front of the floor to the tailbone in the rear. These muscles are responsible for opening and closing the urethra which controls your bladder voiding, the anal sphincter that controls you bowels and the closing of the vaginal doors, along with sexual pleasure.

 

What Is A Kegel

These are often the muscles we are using when we do the traditional “Kegel”, which is to start and stop the flow of urine midstream. Do not do a traditional Kegel as when you stop the flow of urine midstream it confuses the delicate biofeedback loop of the system.

How Long Should I Wait To Exercise After Pregnancy lake city pt sheree dibiase 3

The deep internal muscles look like a large bowl or hammock, that hold your bladder, vaginal, uterus and ovaries and rectum. They lift and support all the these structures and they are essential for long-term health of the pelvic floor as well. These deep muscles of the floor, you are unable to palpate, unless you go in vaginally or anally to examine them.

These floor muscles can be activated regardless of the position you are in and they need to be activated daily as is any other muscle in the body, especially following having a baby. The imagine to conjure up with these muscles is to think of a basket of fruit and as you contract them it is like you are lifting them up from the floor to the table. These muscles work with the external muscles but it helps to think of them elevating the fruit basket up towards your nose.

 

How Concentrated Breathing Helps Strengthen Your Pelvic Floor

How Long Should I Wait To Exercise After Pregnancy lake city pt sheree dibiase 5

A great way to activate all layers of the pelvic floor muscles together is by utilizing your breath. The easy way to learn this is lay flat on your back. Take a deep breath in and feel your diaphragm inflate as all the air fills your lungs and your belly rises. Imagine all your abdominal internal organs sliding and gliding in the downward direction (one study sited that the kidneys actually glided down 3 cams with deep inhalation), and your pelvic floor actually relaxes and elongates.

Then imagine as you exhale all that air, the pelvic floor contracts and shortens as the diaphragm springs backup. The external diamond shaped muscles and the deep bowl muscles need to have some mental pictures to help them contract more efficiently.

So think of the large diamond shaped external muscles coming to midline towards the vaginal opening. The muscles around the cliterol region pull down towards the vaginal opening, the vaginal opening shuts like the doors of an elevator and the anal opening does a wink as it shuts. You have now contacted the external layers. Now imagine that all of these muscles will lift with the internal deep bowl muscles, all the organs up towards your nose.

You can hold this contraction for 5 and then a 10 count and you can practice doing these contractions at 25-50-75% of maximal. Your repetitions needs to be done throughout the day. The relaxation of the floor on inhalation when you are breathing is just as important as the contraction part.

You do not want to overwork the floor as it is like any other muscle, it can get too short and fatigued. So pay attention and listen to your body. If you are unsure how to do this, please see your Pelvic Health Physical Therapist as they do this work everyday and they can help you.

Your abdominal muscles are also an integral part of your pelvic health. All four layers of your abdominal muscles help your pelvic floor work more efficiently and you will not be able to strengthen the pelvic floor well unless you engage the abdominal muscles together with the floor. They are a team! The stronger the abdominal muscles, the stronger the floor and vice versa.

The transverse abdominus is the under layer and it wraps the abdomen like a present. You can feel it contract as you put your hands in your pants pockets. Then draw your tummy in towards your spine. The long rectus abdominus or “six pack” has really been overstretched during pregnancy and when you pull it in towards your spine remember to pull the long line in the middle of the six pack in towards your spine too.

How Long Should I Wait To Exercise After Pregnancy lake city pt sheree dibiase 5

Don’t let it “pooch out” when you contract. Pull it in. Then remember your outer abdominal muscles, the obliques, they wrap around your abdomen to give us a nice curve at the waist. The abdominal muscles relax as the floor relaxes with inhalation of our breath and then they contract as we exhale. As you blow out, think of expelling all the air out of the lungs and all your organs moving upwards. The floor helps you do this. Do not bear down or push down, lift up the container with the help of the pelvic floor muscles.

This all happens together as you do not want to overtrain the abdominal muscles without the floor onboard. In over trained abdominal muscles with poor pelvic floor contraction you will often push the organs- bladder, bowel and vaginal tissue south. This causes “peeing” with exertion, pelvic prolapses and bowel issues.

Cross fitters beware, “peeing” is not a good indication of strength and health, it actually means that the container is not properly firing with good integration of pelvic floor and abdominal muscles and there is a abnormal pressure that is occurring due to weakness patterns or overactivity of other muscles.

How Long Should I Wait To Exercise After Pregnancy lake city pt sheree dibiase 6

Walking is also a great way to begin integration of the pelvic floor and abdominal muscles. Begin slowly with 10-15 mins and progress to 30-60 mins a day. As you are walking you can practice gentle, light abdominal and pelvic floor contractions as you go. The pelvic floor has 70% slow twitch muscle fibers and 30 % fast twitch muscle fibers, so it takes time to re-set these muscles.

Your quick contractions can be done by seeing how many contractions you can do in a 10 count to start with and then progress from there. Do not get discouraged and if you need assistance please contact your local Pelvic Health Physical Therapist, we are here to help. In France you always have visits with the Pelvic Health Physical Therapist after having a baby. I am hoping that this will be the norm soon in the US as well.

Sheree DiBiase, PT is the owner of Lake City Physical Therapy and she and her incredible staff feel strongly that Women’s Health is important and necessary for postpartum Mom’s and Mom’s of all ages. Please come see us for all your Women’s health needs. We are here to help you achieve your lifestyle goals with good pelvic floor and abdominal muscle strength. Hayden (208)762-2100, CDA (208)667-1988, Spokane Valley (509)891-2623.

 

Gratitude and Happiness Research: How Counting Blessings Increases Mental Health

Gratitude and Happiness Research lake city pt

Miracles are all around us.  Some are big and some are small.  Some seem like your heart just grew a million sizes in one moment, just like the “Grinch”.  Some are just tiny wonders, like the melting of your heart when you see the joy of your family all together at the Holidays.

Miracles are defined by “a surprising and welcoming event that is not explainable by natural or scientific laws and is therefore considered to be of a divine nature.”  Words, such as, wonder, marvel, sensational, spectacular and mystery come to mind. These extraordinary events are beyond my comprehension.  I consider them miracles that you and I will never explain.

Medical Miracles Are More Common Than We Think

In my profession of physical therapy, I see these miracles all the time.  My patients’ bodies heal from injuries that often are so debilitating that I am shocked at their resilience.  Clearly the body was broken and now it is well. Clearly death knocked on the door and they were healed.  I can’t even understand it, but the human spirit is so powerful and strong I am overwhelmed.

This time of year I have seen so many miracles that I often wonder why right during the Holidays?  I can never begin to explain these incredible phenomena at all but I know that they are all around us.  I was just reminded of an incredible story this past week of a dear family to my whole office.  The beautiful Mom went into labor on Christmas day and she had some complications and ended up in Spokane with her new baby.

The baby was at high risk.  They were told that she would not make it.  They were told she would have developmental issues if she did make it.  The doctor told the family and the grandparents to prepare to bury their baby.

The family said no to this idea and they said they couldn’t accept that verdict.  They called out to everyone they knew at church and in our community and all over the country to pray, to reach out, to tell everyone they could think of that they needed a Christmas miracle!!   She was a Christmas baby and she needed divine intervention.

Everyone prayed, waited, believed and the family rallied at the hospital meanwhile loving all the other families with sick children on Christmas on their hospital floor. People donated gas cards, vouchers for everything from electricity, food and toys for other families and kids on the floor.

She was released from the hospital 3 weeks later.  This year she will be 2 years old on Christmas with no visible signs of any health deficits. She walks, talks and gets into everything.  As you can well imagine, we are all still in awe. It was a Christmas miracle right here, right in front of us, right before our eyes.

As you start this crazy, wild Holiday Season I would challenge you to look for the miracles all around you everyday.  I know sometimes it doesn’t seem possible or probable but I am here to tell you they happen.  We see them in our clinic all the time.

Like the man whose lower leg was shattered and they said he would never use it again and now he climbs ladders with no brace and works like a wild man. Like the lady whose family thought she would never wake up after having a terrible stroke and now she snowshoes and hikes with her family.  Like the teenager who blew out his knee and they said you will never pitch again and he does.

Never doubt the human spirit, never stop believing in the physical healing available for your health issues, and never ever give up on the amazing gift of your life.    Watch for the miracles this Holiday in the hustle and the bustle, little and big, you will be amazed.

Sheree DiBiase, PT and her staff believe in the amazing potential in the body to heal itself and often it just needs a little help and direction in physical therapy, so let us be part of your healing team this Holiday Season and throughout the year. If you have a miracle to share please email us at.  We can be reached in our CDA office at (208) 667-1988 and in our Spokane valley office at (509) 891-2623

Digital Presence Marketing And Lean Business Will Propel Healthcare

Digital Presence Marketing And Lean Business Will Propel Healthcare lake city pt sheree dibiase

The first annual “WED Women’s Entrepreneur Day” evening at the Innovative Collective was a great success! Thank you to all our sponsors and delegates for making it happen and putting CDA/Spokane on the map for women in business.

As part of our healthcare panel, I got thinking about what we need to do to stay in front of our consumers, as medical marketing is usually 2-4 years behind Industry standards.

As we all know, healthcare is changing rapidly and we must adapt. We need to stay focused on our goals and flexible in our businesses so we can change with the times. That being said, one of our biggest challenges is learning how to reach this next generation of patients, before they need us.

That’s what I said, “before, they need us”.

 

How To Digital Market Healthcare

Healthcare, unfortunately has always tracked behind in the traditional marketing arena. Medical groups and organizations have always been slow to adopt new marketing strategies, due to regulatory issues from governing bodies, such as our licensing boards, federal and state insurance standards, FDA restrictions and HIPPA compliance requirements.

But really, healthcare needs an active presence online and in social media because health information is the third most popular topic searched for on the internet. According to a Pew research study, this year alone 72% of all people who are on the internet will search for health related information at some point.

That’s a huge audience right at our fingertips.

 

How Healthcare Is Becoming Mobile

So social media is where we need to go to provide helpful educational information about our medical practices, our specialities and topics that are important to our communities health and well-being. Facebook is currently one of the most powerful tools in social media for the medical profession. In one study it stated that 90% of all 18-24 year olds would trust online healthcare related information if it came from someone in their social circle recommending it.

Patient interaction and trust comes from being in relationship with people before they need us. How this happens is via mobile phones. Healthcare currently has over 97,000 apps and over 93% of all MD’s believe these healthcare apps can improve their patients lives. By the end of the year it will account for over 26 billion dollars in revenue.

So medical practices need to develop a digital presence with a landing page on the internet and blogs about current health care topics that come up when searching for particular topics. They need to have a social media presence on Facebook with educational topics and their specialities. They need to develop digital marketing ideas and run with them via the internet and social media so they can educate the public about their practices.

How we accomplish these things will determine our success in the future. We can stay lean in hard times if we go directly to the consumer and have a conversations that educate them on why they need us. After that, a relationship develops and we have access to a whole network of people.

The question is, “will we be willing to develop new strategies, propose new solutions and come up with new ideas to foster these relationships”? I think we can. We will have to be willing to change and grow, but we can do it, I know we can.

Sheree DiBiase, PT owner of Lake City Physical Therapy, PA and WED Women’s Entrepreneur Day delegate on the healthcare panel November 28, 2017. Reach us at our CDA office (208)667-1988, Hayden (208)762-2100 and Spokane Valley office (509)891-2623.

What Is The Difference Between Concentric And Eccentric Contractions

Core Align is a new upright Pilate’s machine from Balanced Body.    A physical therapist from Israel designed this revolutionary new piece of Pilate’s equipment that has changed the way we train the core in the weight bearing position.  We now have the ability with this new piece of equipment to train groups of muscles in the concentric and eccentric patterns, all the while incorporating the trunk as the stabilizing site of control.

Our core trunk muscles must be powerful and this site of power is where our center of gravity is located.  Our center of gravity is located just anterior to the last vertebra of our spine, which is called the sacrum.  If you have the normal muscle control in this region you will have the core strength necessary to accomplish anything you want to do everyday without the risk of injury.

The types of muscle contractions that happen in our body make a huge difference when we are training.   The concentric contractions occur when the muscle actually shortens when it contracts and eccentric contractions happen when the muscle contracting is actually elongating as it is contracting.  The eccentric muscle contraction is the most difficult type of contraction for the body.  This type of contraction is also when most of the injury occurs because we do not train eccentrically as we should.   A prime example of this is when you go hiking.     The big Quadriceps muscles in the front of your thigh does a shortening contraction as you go up the hill and as you come down the hill your thigh muscles do an elongating contraction.  The same thing happens when you ascend and descend the stairs.   That is why often you feel unsafe as you come down the stairs because your Quadriceps muscle is not strong enough as it is elongating.

The great thing about the new Core Align is that it helps accomplish this very thing.  We can now train for multiple different activities that we do everyday utilizing these techniques for concentric and eccentric activity in an upright functional pattern.  It takes balance, coordination and proper muscle sequencing to accomplish this workout and it is fun.    For a quick look you can go on U-tube.  Type in Core Align for training for snowboarding or skiing, etc. and you will see how important your core is for your functional ability.  Remember, your body likes to be balanced and your core is your key.

 

Sheree DiBiase, PT, loves to train on the Core Align and her staff would be happy to show you how fun it is to train on it.  Please call us at Lake City Physical Therapy (208) 667-1988 and ask to set-up a time to come visit us and we will show you this fun new way to train.  Personal training sessions on the Core Align are also available with our experienced staff so call for a ½ hour or hour session.

Do Supplements Really Do Anything

Sometimes you feel desperate about your health.  You have been training hard for months now and everything seemed to be going well, but suddenly for the past few days you just feel worn out.   So you rush to the health food store and buy some supplements that you read about in your current health magazine and then you hope what you are taking is working for you.  But how do you know if they are working, all these supplements you are taking?  Or for that matter what you are eating and drinking everyday?

There is a way for you to know if the supplements and the food you are eating are working for you.   It’s easy and quick, it only takes 90 seconds.  It is a Biophotonic scanner that was developed out of the University of Utah Department of Physics by Dr. Werner Gellerman. He developed an amazing instrumentation that is a non-invasive way to measure the carotenoids in the skin, eye and other human tissue in his laboratory using Raman spectroscopy.  There is no other technology like it.  It is used to evaluate the biochemistry and the biophysics of nutritional interventions against inherited and acquired disorders.  In the Berstein Laboratory, which was funded by the National Eye Institute, studied the proteins involved in the uptake and stabilization of the proteins lutein and zeaxanthin in the human macula of the eye.  This measured the dietary xanthophyll carotenoids that play an important role in protecting the macula of the eye from daily light-induced oxidative stress damage. It was seen that when high levels of this carotenoid was present less risk of age-related macular degeneration was correlated.   This technology was further developed and a machine was designed to be use on other human tissue and the skin was one of them.  In the skin they are able to measures your antioxidant levels through these carotenoids and there is a direct correlation in scientific based research that the higher your antioxidant levels the less likelihood of you developing major diseases such as cancer, heart disease, diabetes and other autoimmune-related disease.

So now there is a tool to see if what you are eating, drinking and taking is actually working to keep you healthy and prevent disease whish is related to oxidative stress.  Remember oxidative stress is happening everyday but what you eat, drink and take protects you from the harmful side effects of it.  So what are you eating and drinking and could that be why you don’t feel so well?  Seven to nine servings of fruits and vegetables is what you need a day to protect you.  Are you getting that a day?

So you may wonder why a physical therapist would care so much out what you eat, drink and take a day, well I will tell you why.  In my profession I take care of your musculoskeletal system and what you eat, drink and take directly correlates to how well you do in physical therapy and how well you are able to heal form injury. Years ago I took a continuing education course from an internal medicine specialist in Seattle, and he challenged me to think differently about my patients and their nutritional health and how is correlates to wellness.  I then began to think of the macronutrients and the micronutrients that we need daily in order to be able to have our patients heal from injury.   There was no measurement tool when I trained with him years ago, but now thanks to the Biophotonic scanner technology we have a way to know if what you are eating, drinking and taking is working for you and if it’s not we know what to do about it so you can prevent injury and heal from disease.  Don’t wait till you are ill to wonder how well your score is, come in and get tested, it only takes 90 seconds and live well.

 

Sheree DiBiase, PT is the owner of Lake City Physical Therapy and she and her staff will be happy to scan you so you have a biomarker of your nutritional health.

Call us for an appt- $20 for your scan.  CDA office (208) 667-1988.

What Are The Best Foods For Micronutrients

I always thought the old saying “a picture is worth a thousand words” was true and now I really think that is the case.  Two weeks ago at the Race for the Cure we had the opportunity to test the antioxidant levels of a lot of our community that stopped by our booth.  As you look at our sampling, you can see that the majority of those that we screened were in the 20,000 to 30,000 ranges, which is the orange color.  Then came the yellow and the red color. These three colors are associated with low antioxidants levels.  The blue and green colors, which are 40,000 and above are associated with good antioxidants levels that will protect you from disease, such as heart disease, diabetes, depression, cancer prevention and re-occurrence, and auto-immune diseases.  Dr. Oz scored 75, 000 when he was tested on his show.

Antioxidants are available to us in the foods we eat and drink and the supplements we take.  Your body absorbs these micronutrients, which are called carotenoids, from the fruits and vegetables and then uses them to protect you from the free radicals that we are associated with everyday.  We are exposed to free radicals in the form of air pollution, smoking, X-rays, industrial chemicals, certain drugs and the ozone.  These free radicals break down our line of defense and make us more susceptible to diseases.  These diseases then take hold in our body and make us sick.

One simple solution to protect your self from the daily effects of free radicals is 7-9 serving sizes of fruits and vegetables a day.  A serving size is about the size of your fist.  One medium sized apple would be considered one serving size.  You would like to utilize an array of these fruits and veggies and change them throughout the week.   The more colorful the fruit and veggie the higher the antioxidant level.   Carotenoids are phytonutrients and more than 600 of them have been identified and in the US diet we presently have 40 of them that we have daily access too.

A recent research article released in the Journal of the National Cancer Institute analyzed 8 prospective studies regarding circulating carotenoids, the micronutrients in fruits and veggies, and the risk of breast cancer.  The study suggests that women with higher levels of circulating carotenoids may be at a reduced risk of breast cancer. Specifically, the carotenoids a-carotene, B-carotene, lutein, zeaxanthin and lycopene were the ones that stood out in the study to be the best for reducing the risk of tumors and preventing the re-occurrence of them as well.

Good sources of a-carotene is carrots, B-carotene is sweet potatoes and green leafy vegetables, tomatoes for lycopene, citrus for B-cryptoxanthin, leafy greens for lutein+zeaxanthin. It is important to have these in your diet daily and as you can see by the tests we did at the Race for the Cure our community did not score at the level we would have liked it too.  We are far too low and that means we are at great risk for disease processes.  Our goal is to have a score above 50, 000 and above.

 

Join us tonight, October 8 from 6-7:30 pm for a wellness seminar in the CDA office on antioxidants. Come and get tested on how to protect yourself from disease and see if what you are doing is working for you and if you are covered.  Call our CDA for reservations.

 

Sheree DiBiase, PT is the owner of Lake City Physical Therapy and she and her staff can be reached in the CDA office at (208)667-1988 and in their Spokane Valley office at (509) 891-2623.  Wellness is our goal and we want to help you be well come see us and have your antioxidant levels tested!

How Vegetables Protect Your Immune System

I always thought the old saying “a picture is worth a thousand words” was true and now I really think that is the case.  Two weeks ago at the Race for the Cure we had the opportunity to test the antioxidant levels of a lot of our community that stopped by our booth.  As you look at our sampling, you can see that the majority of those that we screened were in the 20,000 to 30,000 ranges, which is the orange color.  Then came the yellow and the red color. These three colors are associated with low antioxidants levels.  The blue and green colors, which are 40,000 and above are associated with good antioxidants levels that will protect you from disease, such as heart disease, diabetes, depression, cancer prevention and re-occurrence, and auto-immune diseases.  Dr. Oz scored 75, 000 when he was tested on his show.

Antioxidants are available to us in the foods we eat and drink and the supplements we take.  Your body absorbs these micronutrients, which are called carotenoids, from the fruits and vegetables and then uses them to protect you from the free radicals that we are associated with everyday.  We are exposed to free radicals in the form of air pollution, smoking, X-rays, industrial chemicals, certain drugs and the ozone.  These free radicals break down our line of defense and make us more susceptible to diseases.  These diseases then take hold in our body and make us sick.

One simple solution to protect your self from the daily effects of free radicals is 7-9 serving sizes of fruits and vegetables a day.  A serving size is about the size of your fist.  One medium sized apple would be considered one serving size.  You would like to utilize an array of these fruits and veggies and change them throughout the week.   The more colorful the fruit and veggie the higher the antioxidant level.   Carotenoids are phytonutrients and more than 600 of them have been identified and in the US diet we presently have 40 of them that we have daily access too.

A recent research article released in the Journal of the National Cancer Institute analyzed 8 prospective studies regarding circulating carotenoids, the micronutrients in fruits and veggies, and the risk of breast cancer.  The study suggests that women with higher levels of circulating carotenoids may be at a reduced risk of breast cancer. Specifically, the carotenoids a-carotene, B-carotene, lutein, zeaxanthin and lycopene were the ones that stood out in the study to be the best for reducing the risk of tumors and preventing the re-occurrence of them as well.

Good sources of a-carotene is carrots, B-carotene is sweet potatoes and green leafy vegetables, tomatoes for lycopene, citrus for B-cryptoxanthin, leafy greens for lutein+zeaxanthin. It is important to have these in your diet daily and as you can see by the tests we did at the Race for the Cure our community did not score at the level we would have liked it too.  We are far too low and that means we are at great risk for disease processes.  Our goal is to have a score above 50, 000 and above.

 

Sheree DiBiase, PT is the owner of Lake City Physical Therapy and she and her staff can be reached in the CDA office at (208)667-1988 and in their Spokane Valley office at (509) 891-2623.  Wellness is our goal and we want to help you be well come see us and have your antioxidant levels tested!

How To Keep Joints Strong

How To Keep Joints Strong lake city pt

Everyday we do a combination of so many motions.  We climb stairs, run kids to bus stop. We load and unload the dishwasher and the washing machine.  Then we vacuum the house, clean the tub, push a loaded down grocery cart and then carry all these items in and out of the car and put away bags of groceries.  We hang clothes, lug football bags, and mop floors and a myriad of a million other things. No wonder we are sore, tired and worn out.  We just did a whole set of dynamic motions.

Every joint in your body has a normal amount of motion to be well.  The joint should move through this motion at lease 10 times everyday to keep its flexibility.  Did you know that your shoulder joint is a ball and socket joint and it is able to move 180 degrees overhead?  Did you know that same ball and socket joint in your hip could never move that far?

At the most your hip joint can move about 140 degrees when you pull your knee to your chest.   Joints like to move and they were made to move.  They get stiff and achy when we don’t move them.  Our joints have a synovial lining in them and this lining makes synovial fluid and when we move the joints it makes more synovial fluid.  The synovial fluid is a slippery, slick fluid and the joints glide and slide, like a skater on ice, when they are well lubricated.  That is why some of us feel stiff in the morning as we try to get out of bed when we get older.  The joints have been stagnant all night and the synovial fluid is static. So the best thing you can do it stretch and do range of motion exercises to a stiff joint.  It may seem painful at first but it really it will make you feel better to get the joint moving.

Often after surgery on a joint, the best thing to do is get the joint moving.  Our rotator cuff patients aren’t allowed to move their own joints after surgery so we seen them in physical therapy to move their joints for them.

A physical therapist is a specialist in moving joints.  They know the exact biomechanics of how each joint works.  They know if the joint should roll, glide, slide, spin or combination of all of the above.  They know how much range of motion a particular joint should have and how all the muscles that surround that joint should work.  They are specifically trained to see if some muscles are working too hard and other muscles are not working at all.  They can tell if one set of muscles is too tight and another is too loose.  They test the joints to see if the capsule is too tight that surrounds the joint because it could be why the motion of the joint is restricted.  A physical therapist uses their hands to test the joint because they can feel whether the motion is occurring the way it should be.

The motions of our joints happen in three planes of movement. The three planes are the sagittal plane, the frontal plane and the transverse plane.  When you train whether it is with your stretching exercises or your aerobic or strength training, you need to train in all the planes of motion.  No longer can you stretch your hamstring in just the sagittal plane. It does not work only in the sagittal plane.  It plays a key role in the frontal and the transverse planes as well, so you will need to stretch it in this way also to prevent injury to it.  How do you do this?  Well one way is as you have your leg up on the chair, you can roll your foot to the inside and the outside.  You can twist your hips slowly to the right and the left, and then you can gently swing your hips up and down while the hamstring is still on stretch.  Now you will have gotten all the planes of motion and these motions are what you will need for that muscle and its corresponding joints.

So remember to stretch and strengthen in all three planes. The more sophisticated the motion the more planes it usually occurs in.  Can you always start training in with all these motions?  Often you can’t till you have mastered the single plane of motion first.  Then you would add on to the next plane of motion.  The next easiest plane is the frontal plane.  Lastly, you add in the transverse plane of motion.  It is the most complex of motions and requires a symphony of muscles firing to be efficient.

 

Examples of these planes and an exercise are listed below.

Sagittal plane- forward lunges happen in this plane of motion.

Frontal plane- the side lunge happens in this plane of motion.

Transverse plane-all the twisting motions happen in this plane of motion.  You would lunge forward and then twist with a weighted ball to the right and the left. Then you could lunge to the side and twist your trunk again to the right and the left with a weighted ball.

 

Sheree DiBiase, PT is the owner or Lake City Physical Therapy and she and her staff can be reached in CDA at (208) 667-1988, and in our Spokane Valley office at (509) 891-2623.  We can teach you how to stretch and strengthen in all planes of motion so you can be injury free.

How To Strengthen Your Hips

How To Strengthen Your Hips lake city pt sheree dibiase

Achilles Hip?

Fabulous legs, that is what all of my lady athletes have this summer!! They have “Buns of steel” and great looking calf muscles. They all wonder why they have such developed booty’s and I tell them because that is where all there power comes from and if you don’t have the strength there your ankle and foot are at risk. And nothing is worse than a calf strain or tendonitis because then there is no more walking or running. Sometimes it is so bad that you can’t even push up onto your toes without pain in your calf.

Muscles in this area of the body are turned on by eccentric activity. Eccentric activity is an elongating contraction of a muscle. Muscles react to gravity and ground reaction forces and then motion happens and the proprioceptors are then turned on. Proprioceptors tell the muscles and joints where they are in space and what needs to be done next.

There are twelve muscles of the lower leg that are multi-joint muscles that keep the calf working efficiently. Four of them specifically are significant. These muscles of the calf are the Gastrocnemius and the Soleus which form the Achilles tendon on the backside of the calf region and the Posterior Tibialis and the Peroneus Longus, which insert into the foot region with complex sites of insertion. These four muscles then respond to the ground reaction forces on the foot and then the information goes all the way up the chain to the hip and the spine.

This is where the hip becomes so important. The hip musculature is very powerful and has to work in three planes of motion. These muscles have to function in the sagittal, frontal and the transverse plane. It is due to this level of need that the hip has to integrate so strategically with the ankle and the foot. Without the strength in the hip region, the ankle and the foot are at risk. Often when there are shin splints, whether posterior or anterior shin splints or Achilles tendonitis you must look up the chain to assess what is going on in the hip. Usually there is a weakness in the hip musculature that must be addressed. Often it is in the gluti where the weakness is present. The lateral gluti are particularly needed when you are in single limb activities. The amazing thing is that when you start training the gluti they absolutely power up the lower extremity and the likelihood of injury decreases significantly. A “sleepy butt” puts you at risk and you have to address this functional deficit and facilitate the firing pattern of the hip.

Physical therapists are specialist in assessing the hip and lower leg function. They know how to test for “Achilles hip” deficits and their job is to help you be able to train for full return to walking, jogging, running, jumping etc. Don’t wait till you have shin splints, tendonitis or a tear of the Achilles tendon, come in and get your hip and lower leg function assessed and let them set-up a training program for you. You too should have fabulous legs this summer.

Sheree DiBiase, PT is the owner of Lake City Physical Therapy and she and her staff can be reached for an evaluative consultation at (208) 667-1988 and in the Spokane Valley at (509) 891-2623.