Here’s yet another reason why you should seek out physical therapy treatment if you are experiencing acute back or neck pain (less than 6 weeks old).

If you are suffering from acute back or neck pain, you may want to think twice before reaching for prescription opioid painkillers. New research shows that opioids provide no significant pain relief compared to placebo for these common conditions.

The Study

The OPAL study, published in The Lancet, is the first large, placebo–controlled trial examining the efficacy of opioids for acute back and neck pain. Researchers in Australia recruited 347 patients with back or neck pain of less than 12 weeks duration.

Participants were randomly assigned to receive either an opioid painkiller (oxycodone–naloxone) or an identical placebo pill, along with recommended care, for up to 6 weeks.

Key Findings

• At the 6–week mark, there was no significant difference in pain levels between the opioid and placebo groups. If anything, the placebo provided slightly better pain relief.
• More participants in the opioid group experienced opioid–related side effects like constipation.
• The placebo group reported better functioning and lower healthcare usage during the 12–month follow–up period.

Takeaways for Back and Neck Pain Sufferers

This well–designed study provides compelling evidence that opioids should not be a first choice for acute back or neck pain. The risks of side effects outweigh any potential benefits.

Instead, try these safer and often more effective approaches recommended by guidelines:

• Over–the–counter pain relievers like ibuprofen or acetaminophen
• Applying heat or ice to the painful area
• Gentle stretches and exercises
• Physical therapy modalities like ultrasound or massage

Of course, severe or worsening pain warrants a call to your healthcare provider. But for routine back and neck strains, opioids are not likely to help and could cause harm.

If you have any questions about managing your back or neck pain, feel free to contact our office. Our physical therapists can provide customized exercise and treatment plans to help get you feeling better fast.

Reference

Opioid Analgesia for Acute Low Back Pain and Neck Pain

Very Low–Calorie Diets (VLCDs)

Pros

• Rapid Weight Loss: VLCDs can lead to medically necessary rapid weight loss, especially for those with obesity or needing bariatric surgery.
• Diabetes Remission: Research shows potential benefits in diabetes remission.

Cons

• Lack of Skills for Healthy Eating: These diets may not equip individuals with the skills needed for long–term healthy eating.
• Potential Side Effects: Dizziness, irritability, and headaches may occur.

The Bottom Line

Moderate daily calorie restriction may be a safer and more sustainable approach.

Microbiome Diets

Pros

• Personalized Approach: Microbiome testing offers personalized dietary recommendations based on gut bacteria composition.

Cons

• Limited Understanding: The science is still emerging, and the relevance of microbiome/food correlations is not fully understood.

The Bottom Line

A balanced and varied diet rich in plant foods can improve gut health without expensive testing.

DNA Diets

Pros

• Genetic Insights: DNA analysis can provide insights into individual genetic factors related to diet.

Cons

• Lack of Practicality: The science is still too unsophisticated for truly customizable weight–loss plans.

The Bottom Line

DNA plans may be expensive and offer limited practical action points.

Metabolism Hacking Diets

Pros

• Potential Benefits for Insulin Resistance: Glucose monitoring can be useful for those with insulin resistance or diabetes.

Cons

• Expensive and Invasive: These diets can be costly and may promote health anxieties.

The Bottom Line

Investing in nutritious whole foods may be a better option.

App–Based Behavioral Change Diets

Pros

• Psychological Approach: Apps like Noom and Second Nature offer psychological insights and coaching.

Cons

• May Not Suit Older Users: Being app–based, they may not be suitable for those uncomfortable with smartphones.

The Bottom Line

These apps offer another tool for those struggling with weight loss.

Plant–Focused Diets

Pros

• Health and Sustainability: Reducetarianism promotes good nutrition, eco–friendliness, and potential weight loss.

Cons

• Potential Nutrient Shortages: Care must be taken to ensure adequate intake of nutrients like calcium and iron.

The Bottom Line

A gradual shift towards reducetarianism can be a healthy and sustainable way to eat.

Conclusion

2023 brings a variety of diet trends, each with its unique approach and potential benefits. For those 40 and older, understanding these trends can help you make better choices for your health and well–being. It’s essential to consult with healthcare professionals to find the right diet that suits individual needs and preferences.

If you have any questions or need help navigating these diet trends, don’t hesitate to reach out to us. We can refer you to a good nutritionist and/or dietician. On the physical side of things, we can provide personalized guidance and support to complement your dietary choices and support your overall wellness journey.

Carpal Tunnel Syndrome (CTS) is a condition that makes your hand and wrist hurt or feel numb. People usually use medications, wrist braces, or even surgery to get relief. But did you know there’s another way to treat it? A recent study shows that neurodynamic techniques can be a great option.

The Question – Can Physical Therapy Techniques Help with CTS?

The scientists wanted to find out if neurodynamic techniques (also called nerve mobilizations) could be a good treatment for mild to moderate CTS. They compared it to a fake “sham therapy” treatment to see which works better.

How Was the Study Done?

The study was carefully designed and included 250 volunteers, 150 of whom had CTS. They were divided into two groups. One group got the neurodynamic techniques, and the other got the sham therapy. Both groups had treatment twice a week for a total of 20 sessions.

What Are Neurodynamic Techniques?

In simple terms, neurodynamic techniques are special exercises that help your nerves move better. The exercises involve gliding and sliding movements that aim to improve how your nerves function.

What Did They Measure?

The study used a patient questionnaire to check how bad the symptoms were and how well the hand and wrist were working.

The group that got the neurodynamic techniques showed a lot of improvement. They felt less pain, their nerves worked better, and they could use their hands more effectively. The sham therapy group didn’t see these kinds of improvements.

So, Are Neurodynamic Techniques Better?

Yes, the study found that neurodynamic techniques are better than sham therapy for treating mild to moderate CTS. This means these techniques could be the first thing you try if you have CTS.

Why Physical Therapy is a Great Choice

Physical therapist-guided treatment, especially neurodynamic techniques, can be a good way to treat CTS. It’s often the best first choice for most pain and issues with your muscles and bones. It doesn’t involve taking medications, getting injections, or going through surgery.

Need Help? Contact Us!

If you’re dealing with Carpal Tunnel Syndrome or any other muscle and bone issues, our physical therapy practice is here to help. We can create a personalized treatment plan just for you.

If you have questions or want to schedule an appointment, feel free to contact us. We’re here to help you live a life without pain.

Chronic pain, a pervasive condition that impacts millions worldwide, is often complex and misunderstood. To fully comprehend it, one must first understand the different types of pain.

Acute pain, typically sharp and sudden, is the body's immediate response to an injury or illness, serving as a warning signal.

Subacute pain lasts between six weeks to three months and is a transitional phase that may lead to chronic pain if not properly managed.

Chronic pain, on the other hand, persists beyond the normal healing time of three months, becoming a disease in itself. This type of pain is closely tied to the brain's neuroplasticity, its ability to adapt and remodel itself based on repeated activities, including pain.

The Biopsychosocial Model of Pain

In recent years, a new approach to understanding and managing pain has emerged: the biopsychosocial model. This model views pain as a physical sensation and an experience influenced by various biological, psychological, and social factors.

Biological components include the physical aspects of pain, such as the injury or disease causing the pain, genetic predisposition, and the body's response to pain. For example, a person with a genetic migraine predisposition may experience more severe pain than someone without this predisposition.

Psychological components involve the individual's thoughts, emotions, and behaviors related to their pain. For instance, a person who is anxious or depressed may perceive their pain as more intense. Similarly, someone who focuses on their pain may find managing it more challenging.

Social components refer to the impact of societal and cultural factors on an individual's experience of pain. These can include the individual's support system, cultural beliefs about pain, and their access to healthcare. For example, an individual with a strong support system may cope better with their pain than someone isolated.

Considering all these factors, the biopsychosocial model provides a more comprehensive understanding of pain, paving the way for more effective and personalized treatment strategies.

Over–Reliance on Opioids Has Caused an Epidemic.

Over–reliance on opioids for managing chronic pain is not recommended. While these drugs can provide temporary relief, they have not been proven effective long–term solutions and can even worsen chronic pain in some cases. Instead, a multimodal therapy approach is recommended.

A Team of Healthcare Providers Can Help with Chronic Pain

An integrated or multidisciplinary approach to chronic pain treatment can be very successful and help patients reach their goals. Common treatment methods include:

1. Cognitive Behavioral Therapy (CBT): Cognitive Behavioral Therapy is a psychological treatment that helps patients understand how their thoughts and feelings influence their behaviors. In the context of chronic pain, CBT can help patients develop coping strategies to manage their pain and reduce the stress, anxiety, and depression that often accompany chronic pain.
2. Physical Therapy: Physical therapist–directed education and exercise programs involve movements designed to improve mobility, strengthen muscles, and promote overall health and wellness. Physical therapists can provide personalized exercise programs that help manage pain and improve function and quality of life.
3. Mindfulness and Meditation: Mindfulness and meditation can help patients focus on the present moment and develop a different perspective on their pain. These techniques can reduce stress and anxiety, improve mental well–being, and help patients better manage their pain.
4. Social Support and Group Therapy: Social support, whether from family, friends, or support groups, can be crucial in managing chronic pain. Sharing experiences and coping strategies with others going through similar experiences can provide emotional support and reduce feelings of isolation.
5. Lifestyle Modifications: This includes a range of changes, such as maintaining a healthy diet, regular exercise, good sleep hygiene, and quitting smoking. These changes can improve overall health and well–being and, in turn, help in managing chronic pain.

Physical Therapy: A Safe First Choice for Chronic Pain Treatment

Physical therapists are a safe first choice for the treatment of chronic pain. They are experts in the human body's movement and function and use a holistic approach to assess, diagnose, and treat various health conditions, including chronic pain.

Physical therapy can help manage chronic pain by improving mobility, strengthening muscles, and promoting overall health and wellness. It's a safe and effective alternative to medication, offering long–term benefits without the risk of addiction or side effects associated with opioids.

Physical therapists also educate patients about their condition and provide them with the tools to manage their pain independently, empowering them to actively participate in their recovery.

A New Approach to Managing Chronic Pain

Understanding the science of chronic pain is crucial in managing it effectively. A multimodal approach, including physical therapy, can provide a safe and effective solution for those suffering from this debilitating condition.

By shifting our perspective and focusing on the individuals affected, we can make strides toward ending the opioid crisis and improving the quality of life for those living with chronic pain.

As we age, falling becomes a significant concern, especially for seniors. Falls can lead to severe injuries, such as fractures and head trauma, significantly impacting seniors' independence. However, the good news is that many falls can be prevented.

Here are ten strategies, based on advice from the Mayo Clinic, Cleveland Clinic, and the National Institutes of Health (NIH), that seniors and their caregivers can implement to reduce the risk of falls.

1. Regular Exercise: Regular physical activity strengthens muscles and bones, improves balance and coordination, and can prevent falls. Weight–bearing exercises, such as walking or climbing stairs, are particularly beneficial.
2. Home Safety Assessment: Remove tripping hazards, ensure adequate lighting, install grab bars in the bathroom, and ensure all pathways are clutter–free.
3. Regular Vision and Hearing Checks: Impaired vision or hearing can increase the risk of falls. Regular check–ups can ensure that any issues are detected and managed early.
4. Medication Review: Some medications can cause dizziness or confusion, increasing the risk of falls. Regular reviews with a healthcare provider can help manage these side effects.
5. Proper Nutrition: A diet rich in calcium and vitamin D is essential for bone health. Strong bones can reduce the risk of fractures if a fall does occur.
6. Limit Alcohol: Excessive alcohol can impair balance and reflexes, increasing the risk of falls. Wear Proper Footwear: Non–slip, well–fitting shoes can significantly reduce the risk of slips and falls.
7. Use Assistive Devices: Canes or walkers can provide additional stability for those who need it. Stay Hydrated: Dehydration can lead to dizziness and confusion, increasing the risk of falls.
8. Regular Check–ups: Regular health check–ups can help detect any health issues that might increase the risk of falls.

Physical Therapists Play a Crucial Role in Fall Prevention.

Physical therapists can assess a senior's risk of falling, recommend appropriate exercises, and provide guidance on the safe use of assistive devices. They can also offer personalized strategies for improving strength, balance, and mobility.

Don't Wait Until It is Too Late – Contact Us Today!

While the risk of falls increases with age, there are many strategies that seniors and their caregivers can implement to reduce this risk. If you or a loved one needs help with fall prevention, consider seeking the services of a physical therapist. They can provide valuable guidance and support to help you maintain your strength, mobility, and independence.

Don't wait until a fall occurs. Take action today to protect your future.

As parents, we strive to keep our children safe and healthy, especially when they engage in physically demanding activities like football. This blog post will explore essential injury prevention strategies for football players at different levels: Pop Warner (8th grade and younger), high school, and collegiate.

We have gathered information from reputable sources such as the Mayo Clinic, Cleveland Clinic, and the National Institutes of Health (NIH) to provide accurate and reliable advice.

Injury Prevention for Pop Warner Football Players:

1. Encourage proper warm–up and cool–down routines: Before practices and games, make sure your child engages in dynamic warm–up exercises to increase blood flow and prepare muscles for activity. Afterward, they should perform static stretching to promote muscle recovery.
2. Emphasize technique and skill development: Proper tackling, blocking, and falling techniques are crucial to reducing the risk of injuries. Encourage your child to listen to their coaches' instructions and practice these techniques regularly.
3. Ensure the use of well–fitted protective equipment: Equip your child with properly fitted helmets, mouthguards, shoulder pads, and other protective gear to minimize the impact of collisions.
4. Promote proper hydration: Dehydration can increase the risk of muscle cramps and heat–related illnesses. Ensure your child drinks water before, during, and after practices and games.
5. Encourage adequate rest and recovery: Kids need ample rest to allow their bodies to recover from the physical demands of football. Encourage your child to get enough sleep and take rest days when needed.

Injury Prevention for High School Football Players:

1. Implement a comprehensive strength and conditioning program: Strength training helps develop strong muscles and joints, reducing the risk of injuries.
2. Encourage cross–training and multi–sport participation: Engaging in multiple sports helps develop a broader range of skills and reduces the risk of overuse injuries. Encourage your child to participate in other sports during the offseason.
3. Promote proper nutrition: A balanced diet of fruits, vegetables, lean proteins, and whole grains supports optimal performance and injury prevention.
4. Focus on injury awareness and reporting: Teach your child to recognize the signs and symptoms of injuries and the importance of reporting them promptly to the coaching staff.
5. Promote sportsmanship and fair play: Encourage your child to play the game with respect for opponents and follow the rules, reducing the risk of intentional or reckless injuries.

Injury Prevention for Collegiate Football Players:

1. Continuation of proper strength and conditioning program: At the collegiate level, strength and conditioning programs become more rigorous. Working closely with the team's strength & conditions, coaches help athletes build strength, agility, and endurance to withstand the demands of the game.
2. Implement sport–specific training programs: Tailoring training programs to football–specific movements and skills further enhances performance and reduces the risk of injuries.
3. Emphasize recovery strategies: College athletes face rigorous schedules and physical demands. Promote adequate rest, recovery, and injury management strategies such as ice baths, foam rolling, and stretching. Encourage regular sports medicine evaluations: Regular check–ups with sports medicine professionals can identify potential risk factors and provide guidance for injury prevention and management.
4. Prioritize mental health: College football players face academic and athletic pressure. Encourage open communication and provide resources for addressing mental health concerns.

The Role of a Physical Therapist in Football Injury Rehabilitation:

• Individualized treatment plans for a safe return to play.
• Hands–on techniques to reduce pain and promote healing.
• Rehabilitation exercises to improve strength, flexibility, and range of motion.
• Guidance on injury prevention strategies and proper movement mechanics.

Injuries can be a significant concern in football, but the risks can certainly be reduced with the proper preventive measures.

If your child experiences a football–related injury, it's important to seek the guidance of a qualified physical therapist who can provide the necessary expertise for a successful recovery. Remember, the safety and well–being of our young athletes should always be our top priority.

Need More Information or Help with Football Injury Rehabilitation?

If you need more information or assistance with rehabilitating a football injury, we encourage you to seek out the services of our qualified physical therapy team. Our expertise and personalized care can significantly impact your child's recovery and long–term athletic success. Prioritize your child's health and well–being on and off the football field.

References:

• Mayo Clinic: www.mayoclinic.org
• Cleveland Clinic: www.clevelandclinic.org
• National Institutes of Health (NIH): www.nih.gov

Ankle sprains are a common occurrence, often leading individuals to seek immediate medical attention. Among these, acute lateral ankle sprains are the most frequent. But what is the best way to treat these injuries? A recent systematic review provides some insights.

Conservative Treatment: The Best First Choice

Conservative treatment is the first line of defense when dealing with severe acute lateral ankle sprains. This approach typically involves a combination of rest, ice, compression, elevation (RICE), and non–steroidal anti–inflammatory drugs (NSAIDs) to manage pain and inflammation.

Conservative treatment allows the body to heal damaged ligaments and tissues naturally. This method has been found to provide satisfactory functional outcomes, meaning that patients can regain normal function of their ankle without the need for invasive procedures.

The review underscores the importance of conservative treatment, as it eliminates the risks and costs associated with surgical interventions. These risks can include complications from anesthesia, infection, and the potential for long–term pain or discomfort. The costs of surgery can also be prohibitive for many patients, making conservative treatment a more accessible option.

Bracing/Taping and Rehabilitation Protocols: A Grey Area

While the review strongly advocates for conservative treatment, it also acknowledges a lack of consensus regarding the best external support and rehabilitation protocols for acute lateral ankle sprains.

External support can include devices like braces or ankle supports designed to provide stability and prevent further injury. Rehabilitation protocols, on the other hand, involve exercises and physical therapy to restore strength and flexibility to the ankle.

The review suggests that more research is needed to determine the most effective methods for these aspects of treatment. This is a critical area of study, as the proper support and rehabilitation can significantly impact a patient's recovery time and the likelihood of re–injury.

Summing Up This Scientific Research

Acute lateral ankle sprains are the most common reason people visit the Emergency Department, making it a significant public health concern. Understanding the best treatment methods for these injuries is crucial for providing effective care. By prioritizing conservative treatment, healthcare providers can ensure patients receive the care they need without exposing them to unnecessary risks or costs. This approach not only benefits individual patients but also helps to manage healthcare resources more efficiently.

However, the need for further research into external support and rehabilitation protocols highlights that there is still much to learn in this area. As our understanding of these injuries and their treatment continues to evolve, so will our ability to provide the best possible care for patients.

Conservative Care is Still Best Delivered by a Qualified Physical Therapist

Physical therapists are uniquely qualified to manage and treat acute ankle sprains conservatively due to their extensive knowledge and training in musculoskeletal conditions. They are experts in understanding how the body moves and functions, which is critical in the treatment of ankle sprains.

1. Individualized Treatment Plans: Physical therapists create individualized treatment plans that cater to the patient's specific needs and recovery goals. This personalized approach ensures that the treatment is effective and efficient, leading to quicker recovery times and a lower risk of re–injury.
2. Non–Invasive Approach: Physical therapy offers a non–invasive approach to treatment, which can help avoid the potential risks and complications associated with surgical interventions. This is particularly important for acute ankle sprains, which typically respond well to conservative treatment methods.
3. Pain Management: Physical therapists are skilled in techniques that help manage pain, such as manual therapy, therapeutic exercises, and modalities like ultrasound or electrical stimulation. These techniques can help reduce pain and inflammation, promoting healing in the affected area.
4. Prevention of Chronic Ankle Instability: Research has shown that physical therapy can help prevent chronic ankle instability, a common complication of ankle sprains. A study published in the Journal of Orthopaedic & Sports Physical Therapy found that individuals who received physical therapy after an ankle sprain were less likely to experience recurrent sprains and developed less chronic ankle instability than those who did not receive physical therapy.
5. Education and Self–Management: Physical therapists educate patients about their condition and provide them with strategies to manage their symptoms at home. This includes teaching exercises that can be done at home to improve strength and flexibility and providing advice on preventing future sprains.

Our clinical experts play a crucial role in the conservative management of acute ankle sprains. Our specialization in musculoskeletal conditions, combined with a personalized and non–invasive approach to treatment, makes us the ideal healthcare professionals to handle this common injury.

If you or someone you know is dealing with an acute ankle sprain, don't hesitate to contact us. We can provide the care and guidance you need to get back on your feet and prevent future injuries.

References

• Evidence–based treatment choices for acute lateral ankle sprain: a comprehensive systematic review.
• McKeon PO, Hertel J. Systematic review of postural control and lateral ankle instability, part II: is balance training clinically effective?

In the quest for optimal health and wellness, we often overlook the simplest and most natural solutions. One such solution is moderate exercise, a powerful tool that has been shown to have profound effects on our bodies, particularly in relation to muscle and joint health.

Recent research from York University has shed light on the intricate relationship between exercise and our immune system. The study, conducted on a mouse model, revealed that moderate exercise can "train" the precursors of macrophages, the white blood cells responsible for combating infections and healing injuries in our bodies.

These findings are significant because they provide a deeper understanding of the body's response to inflammation, a critical aspect of many health conditions. While inflammation is a necessary part of our immune response, excessive inflammation can lead to serious health issues such as heart disease, diabetes, and autoimmune diseases.

Exercise Cools Off Inflammation

Moderate exercise can help balance the inflammatory response in our bodies, potentially preventing or alleviating these health conditions. The changes were observed even a week after training, indicating that the benefits of moderate exercise could be long–term.

The next phase of the research will involve human volunteers and will aim to identify the most beneficial workout routines for balancing the inflammatory response. The researchers will also investigate the role of inflammation in more complex diseases, such as COVID–19, where overactive inflammatory responses can lead to severe outcomes.

There Appears to be a Clear Link Between Moderate Exercise & Improved Immunity

The takeaway from this research is clear: moderate and consistent exercise can not only improve metabolic health but also enhance immune health in the long run. So, whether you're looking to boost your immune system, alleviate chronic inflammation, or simply improve your overall health, incorporating moderate exercise into your routine could be a game–changer.

Slow And Steady Wins The Race

Remember, it's not about pushing your body to its limits; it's about consistent, moderate exercise. So, lace up your sneakers, hit the pavement, jump on a stationary bike, or go for a swim, and start reaping the health benefits of moderate exercise today.

Youth sports are a fantastic way for young people to stay active, learn teamwork, and build self–esteem. However, sports–related injuries, particularly knee injuries, can have significant and long–lasting impacts on a young person's quality of life. A recent study published in the Journal of Orthopaedic & Sports Physical Therapy has shed light on this issue, emphasizing the crucial role of physical therapy in both preventing and rehabilitating sports injuries in the youth population.

Key Findings of the Study

The study involved 189 participants, 109 of whom had sustained sports–related knee injuries, while 80 were uninjured. The injuries ranged from ACL ruptures and other ligament injuries to meniscus injuries and intra&ndasharticular fractures. Soccer was the most commonly played sport among the participants.

One of the most striking findings was that at 12 months post–injury, only 45% of the injured participants met or exceeded the quality of life score compared to 95% of the uninjured participants. This highlights the significant impact of sports–related knee injuries on the quality of life of young individuals.

The Role of Physical Therapist–Directed Care

Physical therapy plays a vital role in both the prevention and rehabilitation of sports injuries. Physical therapists are trained to understand the mechanics of the body and can provide exercises and techniques to help strengthen muscles, improve flexibility, and enhance coordination. This can not only help to prevent injuries fromoccurring but can also aid in the recovery process if an injury does occur.

In the case of knee injuries, physical therapists can provide targeted exercises to strengthen the muscles around the knee, improve balance and coordination, and help the individual return to their sport safely. We can also provide education on how to prevent future injuries, such as proper warm–up and cool–down techniques, safe training practices, and the importance of rest and recovery.

If You are an Athlete or Parent of an Athlete, a Physical Therapist can Help!

If you're a young athlete or the parent of one, consider seeing a physical therapist before starting a new sport or after experiencing a sports–related injury. We can provide valuable guidance and strategies to helpprevent injuries and ensure a safe return to sport following an injury.

Remember, prevention is always better than cure, and early intervention can make a significant difference in recovery outcomes. Take proactive steps to protect your health and your sports career before an injury occurs.