It's just about that time of year when many people start thinking about New Year's resolutions to pursue in 2025. The idea of a “New Year, New You” is certainly inspiring, but the reality is that most people abandon their resolutions after just one month or less. Why? In most cases it's because they don't set realistic goals or fail to create a clear plan to achieve them. This year, let's break that pattern and set resolutions that actually stick.

The Reality of New Year's Resolutions

Research suggests that nearly 80% of people give up on their New Year's resolutions by February. While the reasons vary, a common factor is the failure to create realistic, achievable goals with a solid plan in place. Lofty resolutions, such as “lose 50 pounds” or “run a marathon” are admirable, but without smaller, manageable steps, it's easy to lose motivation.

To turn your resolutions into lasting habits, you need a strategy that combines both vision and action. Let's look at some practical ways to create meaningful goals for 2025 and, more importantly, stick to them.

How to Set Resolutions That Stick

1. Focus on Long-Term Benefits, Not Just Short–Term Gains
   Instead of setting goals based purely on immediate rewards (like “lose 10 pounds in January”), think about the long–term benefits your resolution will bring. For example, shifting the focus from “lose weight” to “develop healthier eating habits” will lead to sustainable changes that last well beyond January.
2. Build on Habits You Already Have
   One common mistake is starting from scratch with new resolutions. Instead of overwhelming yourself with new routines, think about how you can improve or expand upon your existing habits. If you already walk every day, make it a resolution to walk a little farther or faster each week. Small adjustments to familiar habits can lead to big results over time.
3. Schedule Time for Reflection and Adjustments
   Many people don't realize that they can, and should, adjust their resolutions as the year progresses. Plan monthly check–ins with yourself to assess your progress. If your goal feels too ambitious, break it down further. Likewise, if you've already achieved a milestone, use your reflection time to challenge yourself with the next step.
4. Be Specific with Your Goals
   Vague resolutions like “be healthier” or “save more money” are difficult to stick with because there's no clear way to measure progress. Be specific with your goals. Instead of “be healthier,” consider something like “eat vegetables with every meal” or “only eat dessert twice a week.” This gives you a concrete action that you can take daily, making it easier to track progress.
5. Find Accountability Partners
   Whether it's a workout buddy, a family member, or an online community, sharing your resolution with someone can help you stay on track. Accountability partners can offer motivation and check in on your progress, making it harder to quit when things get tough.

Avoiding Common Pitfalls

It's easy to get caught up in overly popularized tips like “write your goals down” or “start small.” While these are useful, they often don't lead to the actionable changes you need to make progress. Instead, focus on creating a supportive environment for yourself, refining your goals regularly, and understanding that setbacks are part of the journey. The key is to adapt, not abandon your resolution when things don't go perfectly.

2025 can be the year you finally stick to your New Year's resolutions by setting thoughtful, realistic goals and creating a concrete plan to achieve them. Take time to reflect on your resolutions, break them down into manageable steps, and build in room for flexibility. Whether you're aiming to improve your fitness, mental health, or overall wellbeing, a well–thought–out approach will undoubtedly set you up for success.

Contact Us for Any Aches or Pains Getting in the Way

If you're currently dealing with any pain or soreness that could prevent you from sticking with your New Year's resolutions, it should be a top priority to address those issues now to set yourself up for success, and we can help. Contact us today to schedule an appointment with one of our expert physical therapists who can get you moving towards less pain and better functioning before the end of the year.

For additional insights on how to stick to your New Year's resolutions, click here.

Tennis is a great form of physical activity that works out many parts of the body due to its demanding dynamics, but just like every other sport, it also comes with a certain risk for injury. The most common injury in the sport is called lateral epicondylitis, which is often referred to as tennis elbow. Tennis elbow is a bothersome injury that can significantly interfere with gameplay, but there are several steps you can take to reduce your risk. And if it does occur, physical therapy is often the best way to help you recover quickly and safely.

The lateral epicondyle is a bony bump on the outside of the elbow that serves as an attachment point for several muscles, tendons, and ligaments of the elbow and forearm. When the arm is overworked, a muscle in this region called the extensor carpi radialis brevis (ECRB) becomes weaker, which eventually leads to microscopic tears in its tendon that attaches to the lateral epicondyle. These changes produce inflammation in the ECRB tendon that is characteristic of tennis elbow.

Most People Who Get Tennis Elbow are Not Tennis Players

Tennis elbow is classified as a repetitive strain injury, meaning it's caused by repeatedly performing the same movements over a long period. Therefore, athletes who play tennis and other racquet sports have a particularly high risk for developing it. However, only a small percentage of people who get tennis elbow actually play a racquet sport, as the injury can occur in anyone who performs repeated movements involving the elbow. Therefore, painters, plumbers, and carpenters also have an increased risk for developing tennis elbow since their professions require repetitive hand and/or wrist motions every day.

When tennis elbow occurs, the most obvious symptom is pain on the outside of the elbow that may extend down into the forearm and wrist. Patients might also notice weakness or discomfort when lifting or gripping objects, or even when making simple movements like shaking hands or turning a doorknob. If you're experiencing any of these symptoms, it's important to address them early, as tennis elbow can become chronic if left untreated.

How Can Physical Therapy Help?

Some patients will manage their tennis elbow with rest, ice, or pain medications, but these interventions can only provide short–term relief. To properly address the underlying issues responsible for tennis elbow, physical therapy is often necessary, since it gets to the root of the problem and addresses any imbalances or deficiencies through a comprehensive treatment program.

Physical therapy for tennis elbow involves a therapist guiding the patient through a variety of targeted interventions, including stretching and strengthening exercises for the forearm muscles. Strengthening these muscles can help relieve the strain on your tendons, which reduces the risk for the injury returning in the future. Manual therapy may also be used, which involves a variety of hands–on techniques that relieve tension in the affected muscles and tendons, to improve range of motion and alleviate pain.

Physical Therapy vs Other Interventions

When compared to treatments like corticosteroid injections and surgery, physical therapy is often found to be the most cost–effective and best long–term solution. One study showed that while injections were capable of providing temporary relief, physical therapy was the more effective option for helping patients recover in the long term and for improving their quality of life. It accomplished this by strengthening the muscles around the elbow, which helped to prevent future injuries and reduced the need for more invasive treatments like surgery.

When to See a Physical Therapist

If you've been dealing with elbow pain for more than a few weeks or if the pain is interfering with your daily activities, it's a good idea to see a physical therapist now. The earlier you address your tennis elbow, the better your chances are of experiencing a full recovery without the need for more invasive treatments. Contact us today for more information or to schedule an appointment with one of our expert physical therapists.

To read the entire article that compares physical therapy to other interventions for tennis elbow, click here.

As the end of 2024 approaches, you may be taking some time to reflect on your health over the last year. Another valuable practice at this time of year is to review your health plan. If you've been dealing with any lingering pain, soreness, or mobility issues, now could be a great time to act. Whether or not you realize it, you might be missing out on an opportunity to receive physical therapy at little or no cost before your insurance deductible renews. Here's why you should consider scheduling a visit with a physical therapist before the year ends.

Why Physical Therapy?

Physical therapy is a powerful tool that is effective for addressing pain, improving mobility, and preventing future injury. Whether you're dealing with back pain from sitting at a desk all day, knee soreness from a recent run, or shoulder discomfort from daily activities, physical therapy offers a personalized solution that will target your specific needs and goals.

Physical therapists are experts in how the body moves. They can identify the root cause of your pain and help you develop strategies to alleviate it, often without the need for surgery or long–term medication. From hands–on therapeutic techniques to flexibility and strengthening exercises, physical therapists provide holistic and personalized care that promotes long–term recovery and injury prevention.

How Your Healthcare Plan Can Work for You

As we near the end of the year, it's crucial to review your health insurance policy. Many plans come with a deductible, which is the amount you have to pay before your insurance begins covering the cost of certain medical services. Once you've met this deductible or reached your out–of–pocket maximum, many services, including physical therapy, may be available at a significantly reduced cost–or possibly at no additional cost.

This is why we recommend taking a few minutes to review your insurance status. If you've already met your deductible or out–of–pocket maximum for 2024, you may have lower co–pays or no co–pay for the rest of the year. This is an excellent time to take advantage of physical therapy benefits that you've paid for but may not have used.

Don't Let Lingering Pain Hold You Back

Many people ignore minor pain or discomfort and hope it will go away on its own. But taking this approach will often lead to more significant problems down the road, as lingering pain is your body's way of telling you that something needs attention. Physical therapists can help address these issues before they worsen, saving you from potential long–term complications and more extensive–and expensive–treatments later.

For example, mild shoulder pain today could lead to a more serious rotator cuff injury tomorrow if it is not properly managed. Similarly, recurring lower back pain might be a sign of a muscle imbalance that, if untreated, could limit your mobility in the future. Early intervention is key to maintaining your health and avoiding more serious issues.

Take Action Now

Don't let 2024 come to an end without giving your body the care it deserves. If you're dealing with persistent pain or discomfort, take advantage of your healthcare benefits before they reset in January, and start the new year with a stronger, healthier you. Contact us to learn more or to schedule an appointment with one of our physical therapists today.

Knee osteoarthritis is an extremely common disorder that involves the cartilage in a knee joint. In a normal knee, the ends of each bone are covered by cartilage, a smooth substance that protects the bones from one another and absorbs shock during impact. In knee osteoarthritis, this cartilage becomes stiff and loses its elasticity, which makes it more vulnerable to damage. As cartilage wears away over time, it loses the ability to absorb shock, thereby reducing the amount of space between bones and increasing the chances that the two bones will come into contact.

The most common symptom of knee osteoarthritis is pain that gets worse with activity, while swelling, tenderness, and stiffness may also occur in some patients. Patients with knee osteoarthritis often struggle with daily tasks, such as walking, climbing stairs, or even standing for extended periods. And without treatment, this pain can get worse, which makes it difficult to stay active and function normally.

Physical Therapy vs. Injections for Knee Osteoarthritis

Traditional treatment options for knee osteoarthritis include medications, injections, and in severe cases, surgery. Steroid injections are commonly used to relieve inflammation and pain in the knee, but the relief is often short-lived, and long–term use of injections is not generally recommended. Physical therapy, on the other hand, offers a non–invasive and long-term approach to managing knee osteoarthritis symptoms by improving strength, flexibility, and mobility.

A study published in 2022 compared the cost–effectiveness of physical therapy to steroid injections for patients with knee osteoarthritis. It included 156 patients and measured outcomes based on improvements in mobility, pain reduction, and quality of life. The results were as follows:

• Improvement in Quality of Life: Patients who underwent physical therapy experienced greater improvements in their quality of life compared to those who received injections. Physical therapy led to a gain of 0.07 quality–adjusted life years (QALYs), a measure that evaluates the effectiveness of treatment on lifespan and health quality. This suggests that patients in the physical therapy group were more likely to lead longer lives with better quality of life than those in the injection group.
• Cost of Treatment: The total cost of care for patients who received physical therapy was higher than those who received steroid injections, but the long–term benefits of physical therapy outweighed this cost difference, as it provided more sustainable relief without the need for continuous injections.
• Net Benefit: When factoring in both the cost and the improvements in quality of life, physical therapy provided a net benefit of $13,981 per episode of care versus injections. This demonstrates that physical therapy is a cost–effective solution for managing knee osteoarthritis, especially over the long term.
• Patient Opportunity Costs: Physical therapy involved more patient time due to multiple sessions, but the benefits of improved mobility and reduced pain made it a worthwhile investment. In contrast, injections offered a quicker immediate relief, but did not address the root causes of knee osteoarthritis, and ongoing injections were therefore necessary.

Why Physical Therapy is a Better Long–Term Solution

Physical therapy addresses the underlying issues associated with knee osteoarthritis by focusing on strength, mobility, and joint health. Through a combination of aerobic, stretching, and strengthening exercises, patients can experience better muscle support around the knee joint, which in turn reduces pressure and pain. Physical therapy also includes patient education, which helps individuals better understand how to manage their condition and prevent further complications.

While injections may offer temporary relief, they do not provide the same long–term benefits as physical therapy. By committing to a physical therapy regimen, patients can avoid the risks associated with repeated injections and possibly surgery.

Call Us Now for Any Knee–Related Pain

If you or someone you know is struggling with knee pain of any sort, physical therapy may be the best option to improve your quality of life and manage your pain. Our team of expert physical therapists is here to help you regain mobility and live pain–free. Contact us today to learn about how physical therapy can help you take control of your knee health or to schedule an appointment.

For more detailed information on this study, you can read the full article here.

Rotator cuff injuries are a common cause of shoulder pain that can significantly impact daily life. Examples include conditions like rotator cuff tendinitis, rotator cuff tears, and shoulder impingement, which often result from overuse of the shoulder or a single traumatic incident. These injuries lead to pain, restricted shoulder movement, and disruptions in daily activities, including work. For patients suffering from rotator cuff injuries, it is essential to find an effective treatment that reduces pain and restores function.

Manual therapy is a hands–on intervention physical therapists use to mobilize and manipulate joints, muscles, and surrounding tissues. It may be used alone, but is most commonly combined with other interventions in a physical therapy plan to treat musculoskeletal conditions like rotator cuff injuries. When applied appropriately, research shows that manual therapy helps to improve mobility, reduce pain, and enhance overall function.

The Power of Combining Manual Therapy with Therapeutic Exercise

A comprehensive study called a systematic review and meta–analysis reviewed 24 randomized clinical trials involving more than 1,100 patients with rotator cuff injuries. The results demonstrated that adding manual therapy to therapeutic exercise provided superior pain relief and functional improvements compared to exercise alone. In fact, patients experienced better shoulder movement, reduced pain, and overall improvements in daily function when both interventions were used together.

Why Manual Therapy is Effective for Rotator Cuff Injuries

Manual therapy addresses rotator cuff injuries by correcting muscle imbalances, reducing tension in the muscles surrounding the shoulder, and helping patients regain their range of motion. When combined with personalized exercises, manual therapy optimizes healing by allowing the muscles and joints to recover more effectively. Combining these interventions also prevents the risk of chronic pain and long–term disability, which can occur if rotator cuff injuries are left untreated.

Manual Therapy Combined with Multimodal Physical Therapy

In the same study, patients who received manual therapy as part of a multimodal physical therapy program experienced the most significant reductions in pain and improvements in shoulder function. Multimodal physical therapy indicates that a variety of interventions are used the patient’s treatment program, such as strengthening and stretching exercises, functional training, patient education, and sometimes passive modalities like ice, heat, and electrical stimulation. This highlights the importance of taking an integrated approach for treating rotator cuff injuries.

Reach Out Today if Your Shoulder is Bothering You

As this study shows, manual therapy combined with exercise or multimodal physical therapy is likely to lead to a successful recovery. This approach not only addresses pain but also helps restore function and allows patients to return to their normal routines faster. So, if you or someone you know is dealing with shoulder pain from a rotator cuff injury, we strongly recommend seeing a physical therapist who utilizes manual therapy. Contact Us For More Information about how manual therapy can improve your shoulder health or to schedule an appointment today.

For additional details on the featured study, check out the full article here.

Low back pain is one of the most common musculoskeletal disorders in the U.S., affecting nearly 40% of adults each year. Whether it is due to poor posture, work–related activities, or injury, back pain can drastically reduce your quality of life and ability to function. Many cases of low back pain resolve on their own, but treatment is essential when pain lingers, and physical therapy is often the best available option for these cases.

What is Acute Low Back Pain?

Acute low back pain, which is defined as pain lasting for less than four weeks, can be caused by factors such as muscle strains, spinal issues, or prolonged sitting. If left untreated, acute pain may persist for more than three months, in which case it is defined as chronic pain. Chronic low back pain is a much more difficult issue to treat and opens the door to more invasive procedures like surgery and injections. Therefore, early intervention with physical therapy is particularly important at the acute stage, as it can alleviate pain and improve function quickly while reducing the risk of progression to chronic pain.

Physical Therapy vs. Usual Care

A 2017 study examined the cost–effectiveness of physical therapy for acute low back pain compared to the usual primary care approach, which typically involves a waiting period before considering physical therapy. The study followed 220 patients over one year to measure improvements in quality of life, pain levels, and the cost of treatment. Patients were randomly divided into two groups. One group received early physical therapy, which included four sessions of hands–on therapy and therapeutic exercise, while the other group received usual care, which included advice to wait and see if the pain would resolve on its own.

Results from the study strongly supported early physical therapy over usual care:

• Improved Quality of Life: Patients who received early physical therapy experienced a greater improvement in their quality of life compared to those who waited for symptoms to resolve. On average, physical therapy provided a gain of 0.02 quality–adjusted life years (QALYs), a measure that assesses the effectiveness of treatment on both lifespan and health quality. This translates to better pain management, improved function, and overall wellbeing.
• Cost–Effectiveness: While physical therapy had higher upfront costs, the long–term benefits outweighed the additional expenses. Physical therapy resulted in a net benefit of $4,160 per patient. This was mainly due to a faster recovery, which reduces the likelihood of undergoing expensive treatments like surgery or injections down the road.
• Reduction in Pain–Related Fear and Avoidance: Physical therapy not only addressed the physical aspects of acute back pain but also helped reduce fear and avoidance behaviors that can lead to disability and mental health issues.
• Lower Long–Term Costs: By addressing pain early on, physical therapy reduced the risk of patients developing chronic pain. Chronic pain often requires more invasive—and expensive—interventions, which can lead to higher overall healthcare costs.

Why Physical Therapy is the Better Option

Physical therapy offers multiple benefits for patients suffering from acute low back pain. It is non–invasive, focuses on patient education, and teaches patients exercises that can help strengthen muscles, improve flexibility, and restore normal movement patterns. Additionally, early intervention through physical therapy can prevent the need for pain medications like opioids, which come with their own set of risks.

Unlike the traditional “wait and see” approach, early physical therapy helps patients recover faster, saving them from the long–term consequences of chronic pain and costly treatments that often come with it.

Get Started on Your Path to Less Back Pain Today

If you’re experiencing acute low back pain that doesn’t seem to be improving, waiting it out may not be the best strategy. Early physical therapy, on the other hand, can provide significant pain relief, prevent chronic issues, and save you time and money in the long run. Contact Us Today to schedule an appointment or to learn more about how our physical therapy services can help you get back to a pain–free life.

For more details on the study featured in this article, click here.

Carpal Tunnel Syndrome (CTS) is a common condition affecting about 5% of the US population. It arises when the median nerve in the wrist becomes compressed, leading to numbness, pain, and reduced hand function. Many people at risk for CTS are office workers or manual laborers, especially those with jobs that require repetitive hand movements.

One of the big questions patients with CTS ask themselves is: should I consider surgery or is physical therapy a better option for me? A recent study explored the cost–effectiveness and health benefits of physical therapy versus surgery for treating CTS, and the results should help you make an informed decision between these two options.

What is Carpal Tunnel Syndrome?

CTS occurs when the median nerve, which runs through the carpal tunnel in the wrist, is compressed. This can cause discomfort ranging from mild tingling to severe pain, which often makes everyday tasks like gripping objects difficult. Risk factors include repetitive hand movements, pregnancy, diabetes, and even certain inflammatory conditions. Without treatment, CTS can worsen, resulting in muscle atrophy or irreversible nerve damage. Therefore, early intervention is critical to prevent long–term complications.

Treatment Options: Physical Therapy vs. Surgery

The traditional treatment approach for severe CTS has been surgery, specifically a procedure called carpal tunnel release, which relieves pressure on the median nerve. However, any surgical procedure comes with certain risks‐including infections and post–surgical complications‐and also requires a fairly lengthy recovery period.

Physical therapy, on the other hand, is a noninvasive treatment option that includes manual therapy, supervised exercises, and other techniques like wrist bracing. Physical therapy aims to reduce pain, restore function, and prevent the need for surgery altogether.

The Health and Economic Benefits of Physical Therapy

A recent study compared the cost–effectiveness of physical therapy and surgery for treating CTS. The researchers conducted a randomized clinical trial in which participants were divided into two groups: one group underwent surgery, while the other received manual physical therapy. The key findings were as follows:

• Quality of life improvement: Patients who received physical therapy experienced similar quality of life improvements as those who underwent surgery.
• Cost savings: The medical costs for surgery were significantly higher‐at $7,468 per patient‐than those for physical therapy ($1,829). This doesn’t account for the costs associated with post–surgical recovery and rehabilitation, which could push the expenses even higher.
• Reduced opportunity costs: Physical therapy also involved less time away from work and daily activities compared to surgery. Surgery required extended recovery time, while physical therapy was less disruptive, allowing patients to maintain more of their daily routines.
• Net benefit: When all factors were considered, including cost savings and quality–of–life improvements, the study found that physical therapy provided a net benefit of $39,533 per episode of care. This makes it a highly cost–effective solution for treating CTS.

Why Physical Therapy Might Be the Best Option for You

While surgery can effectively alleviate CTS symptoms, it comes with risks, a longer recovery period, and higher costs. Physical therapy provides a safer, less invasive option that has been shown to deliver similar, if not better, long–term results. Through targeted exercises, techniques that target the nerves in the wrist, and hands–on therapy, physical therapy addresses the root causes of CTS to promote healing and improve function without the need for surgical intervention.

Try Physical Therapy First Before Considering Surgery

If you’re experiencing the discomfort of CTS, physical therapy may be the best solution for you, and we strongly recommend trying it before considering surgery. Contact Us Today For More Information about CTS or to schedule an appointment with one of our expert physical therapists.

Understanding Musculoskeletal Disorders in Younger Individuals

A musculoskeletal disorder is a painful condition that involves the muscles, joints, tendons, ligaments, or other structures of the body. These disorders most commonly occur in joints like the spine, ankles, knees, hips, and shoulders, resulting in pain and limited mobility.

For children, musculoskeletal disorders are becoming a growing concern due to the demands of modern school environments, which can involve prolonged sitting, poor posture, and a lack of physical activity. As schools increasingly incorporate technology into the typical school day, children will continue to spend more time seated, which can lead to posture–related problems and pain. Therefore, a recent study investigated the role of therapeutic exercise for both preventing and treating musculoskeletal disorders among young individuals.

Therapeutic Exercise for Preventing and Treating Injuries

The study was conducted on 212 students aged 13–15 years and explored the effectiveness of therapeutic exercise for preventing and treating musculoskeletal disorders. Half of the students were already experiencing symptoms, while the other half were not. These groups were further divided, with half being assigned to participate in an 8–week therapeutic exercise program (50–minute sessions, four times per week) and the others continuing their daily lives without a structured exercise program.

Results from the study showed the following:

• Prevention of musculoskeletal disorders: students who participated in therapeutic exercise but with no prior symptoms showed a significant reduction in developing musculoskeletal issues
• Reduction in musculoskeletal symptoms: students with existing musculoskeletal disorders experienced marked improvements in pain, posture, and physical ability after participating in therapeutic exercise
• Improvement in physical activity: therapeutic exercise was also associated with increased physical activitylevels, suggesting that therapeutic exercise may improve overall fitness and contribute to better long–term health

Why Therapeutic Exercise Works

Therapeutic exercise involves a variety of structured exercises designed to strengthen muscles, improve flexibility, and correct posture. In this study, the program included mobility exercises, stretching, and endurance training, all of which contributed to significant improvements in participants’ musculoskeletal health. By targeting the specific areas prone to discomfort and misalignment, therapeutic exercise appeared to help reverse the damage caused by long periods of sitting and improper posture.

This study highlights the importance of integrating physical activity into the school day. Simple exercises like stretching and mobility training can improve children’s health while also reducing their risk for musculoskeletal disorders. Schools can introduce active breaks dedicated to stretching and other forms of movement, while also promoting programs that encourage physical activity beyond the classroom.

Give us a Call Today!

If your child is experiencing pain that may be due to prolonged sitting or poor posture, the best way to respond may be to introduce therapeutic exercise. Our team of physical therapists specializes in treating musculoskeletal disorders in children and can also provide guidance to help increase your child’s physical activity levels and reduce their risk for musculoskeletal pain. Contact Us Today For More Information.

For more information on this study, you can read the full article here.

About 25,000 people people sprain their ankle every day, and sports are involved in most of these incidents. Ankle sprains represent the most common injury in athletic activities, as they account for a whopping 45% of all sports–related injuries. But this risk varies widely between sports, with football, basketball, and soccer being associated with the highest rates of ankle sprains due to the high speeds and frequent changes in direction involved. In football, for example, ankle sprains occur at a rate of 1/1000 hours, meaning that one ankle sprain occurs for every 1,000 hours of participation.

What is a Lateral Ankle Sprain?

Depending on its location in the ankle, a sprain can be further categorized as either lateral, medial, or high. Lateral ankle sprains take place on the outside part of the ankle, which is the most common site for a sprain (about 80% of all sprains). High ankle sprains are less common (up to 15% of sprains) and are often seen in football, downhill skiing, and other field sports, while medial sprains are the least common (about 6%). A lateral ankle sprain occurs when the foot rolls inward, causing the ligaments on the outside of the ankle to stretch or tear. This type of injury is common in sports that involve running, jumping, or quick changes in direction, such as basketball, tennis, and soccer. Without proper treatment, a lateral ankle sprain can lead to chronic ankle instability, which increases the risk for re–injuring the ankle in the future.

But with so many treatment options available, it can be challenging for patients to determine the best course of action to ensure a safe and speedy recovery from an ankle sprain. A recent study shows that combining manual therapy with therapeutic exercise is an effective approach for improving outcomes in patients who sprained their ankle.

The Benefits of Manual Therapy

Manual therapy is a hands–on approach that physical therapists frequently use to improve joint function, reduce pain, and restore range of motion. It typically includes techniques like soft–tissue mobilization and joint manipulation, which physical therapists apply to the injured or painful area. Manual therapy is known to improve clinical outcomes for patients with ankle sprains, but it is unclear how much of additional benefit it provides to a targeted therapeutic exercise program.

Therefore, a study called a systematic review and meta–analysis was conducted in which researchers analyzed data from three clinical trials involving 180 patients with a lateral ankle sprain. The goal of the study was to determine if combining manual therapy and therapeutic exercise was more effective than therapeutic exercise alone for patients recovering from a lateral ankle sprain. The results were as follows:

• Increased range of motion: patients who received manual therapy plus therapeutic exercise saw significant improvements in their ability to bend the ankle forward and backwards compared to those who only completed therapeutic exercises
• Pain reduction: combining manual therapy with therapeutic exercises resulted in significantly less pain than exercise alone in both the short term and long term
• Improved function: those who participated in the manual therapy plus therapeutic exercise program experienced better ankle stability and function during and after treatment than the exercise–alone group

Why This Matters for You

These results suggest that manual therapy can enhance the benefits of therapeutic exercise, meaning this combination can provide a more effective solution for lateral ankle sprain recovery. Therefore, if you’ve experienced a lateral ankle sprain, it’s in your best interest to see a physical therapist, who will integrate manual therapy into your rehabilitation plan. Doing so is likely to help you experience faster pain relief, improved mobility, and a stronger, more stable ankle, as well as a reduced risk for another ankle sprain.

Schedule an Appointment Today!

If you’re dealing with an ankle sprain or chronic ankle pain, our team of physical therapists is here to help. Contact us today to learn more about our treatment approach for lateral ankle sprains or to schedule an appointment.

For more details on the study featured in this blog, click here.

It's no secret that regular physical activity is essential for maintaining optimal health, but did you know that it can also extend your life expectancy? According to a comprehensive study conducted as part of the Copenhagen City Heart Study, engaging in various physical activities can add up to 10 years to your life, with some athletic pursuits providing an even greater benefit than others.

The study tracked more than 8,500 individuals aged between 20 to 98 for up to 25 years. Participants were asked to regularly complete a detailed questionnaire about their physical activity habits, with a focus on tennis, badminton, soccer, jogging, cycling, calisthenics, swimming, and health club activities. Responses were then compared to participants' lifespan to determine what impact each physical activity had on their life expectancy. Results are provided below.

Tennis: The Top Physical Activity for Longevity

The leading finding from the study was that tennis ranked highest in life expectancy among all activities evaluated. Participants who regularly played tennis enjoyed an impressive average increase in life expectancy of about 10 years compared to those who led a sedentary lifestyle with minimal to no physical activity. Tennis is an attractive option because it is an excellent cardiovascular exercise that also involves significant social interaction, which is believed to contribute to its benefits.

Badminton and Soccer: Fun and Beneficial

Badminton and soccer were also associated with substantial benefits. Badminton players had an average lifespan that was 6.2 years longer than sedentary individuals, while soccer players' lifespan was 4.7 years longer. These sports are great for boosting heart and lung health and improving coordination. In addition, like soccer, they often include a social component, which may enhance mental health and wellbeing.

Cycling: A Low–Impact, High–Benefit Exercise

The study found that participants who cycled regularly lived on average 3.7 years longer than sedentary individuals. Cycling is a low–impact exercise, which means it's easier on the joints and is therefore ideal for those with lower limb pain. It's also a great way to get outside and explore your surroundings while getting a thorough aerobic workout.

Swimming and Jogging: The Classics Still Shine

Swimming and jogging are classic forms of exercise that have long been known for their health benefits. The study found that swimmers gained an average of 3.4 years and joggers gained an average of 3.2 years compared to sedentary individuals. Both activities are excellent for improving cardiovascular health, and they can also help to relieve stress and anxiety.

Calisthenics and Health Club Activities: Flexibility and Strength

For those who prefer to work out indoors, calisthenics and health club activities were also found to offer significant benefits. Calisthenics, which include exercises like push–ups and sit–ups, was associated with an average lifespan gain of 3.1 years. Health club activities, such as using treadmills and weight machines, contributed an additional 1.5 years. These activities are great for building strength and flexibility, and they can be tailored to suit any fitness level.

The Social Factor: Why It Matters

One of the intriguing components of this study is the role of social interaction in extending life expectancy. Physical activities that involve social components, like tennis, badminton, and soccer, showed the greatest benefits. This suggests that the combination of physical exercise and social interaction might be particularly effective in promoting longevity. Being part of a community or a team can provide emotional support, reduce stress, and make exercise more enjoyable and sustainable.

The key takeaway from this study is that the best exercise is the one you'll stick with. Whether you prefer the social aspect of team sports, the peacefulness of swimming, or the convenience of jogging or cycling, each of these activities offers unique benefits that can help you live a longer, healthier life. So it's best to find what you enjoy and make it a regular part of your routine.

Contact us to learn more about the various benefits of physical activity or to schedule an appointment today!

For more details about how different sports can enhance your health and well–being, check out the full article here.