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phyiscal therapy in 2025
By Admin 0 Comments News

What to Expect with Physical Therapy in 2025

Physical therapy (PT) continues to evolve rapidly, driven by advancements in technology, patient-centered care, and a growing emphasis on holistic health. In 2025, PT is more accessible, personalized, and innovative than ever before. Here’s what you can expect when stepping into a physical therapy clinic in 2025.

1. Personalized Treatment Plans

Customization is the cornerstone of physical therapy in 2025. Therapists leverage data from wearables, genetic profiles, and advanced imaging to craft plans tailored to individual needs and goals. This precision approach enhances outcomes and minimizes recovery time.

2. Holistic and Integrated Care

The focus on whole-person wellness continues to grow. Physical therapists collaborate closely with other healthcare providers, including nutritionists, mental health professionals, and chiropractors, to ensure comprehensive care. Treatments now address not only physical impairments but also emotional and mental well-being.

3. Preventative Therapy

In 2025, physical therapy isn’t just for recovery. Preventative care is a major focus, with therapists working to identify and address potential issues before they lead to injuries or chronic conditions. Regular PT sessions are becoming a routine part of maintaining overall health and mobility.

4. Enhanced Patient Education

Patient empowerment through education is a priority. Clinics provide access to interactive tools, apps, and virtual tutorials that teach patients about their conditions and how to manage them effectively. Knowledgeable patients are more engaged and achieve better outcomes.

6. Shorter Recovery Times

With advancements in technology and techniques, recovery times are shorter than ever. Innovations like regenerative medicine, precision exercises, and neuromuscular re-education are accelerating the healing process for a wide range of conditions.

7. Expanded Access

Efforts to make PT more accessible have gained traction. In 2025, many barriers to care, such as cost and location, have been mitigated through telehealth, community outreach programs, and insurance reforms.

8. Innovative Equipment and Techniques

Expect to see state-of-the-art equipment in clinics, such as robotic exoskeletons for gait training and advanced hydrotherapy systems. Therapists are also employing techniques like dry needling, cupping, and myofascial release with greater precision thanks to enhanced training tools.

9. Data-Driven Outcomes

Data analytics play a vital role in physical therapy. Therapists use data to track patient progress, refine treatment approaches, and predict outcomes. Patients benefit from evidence-based care tailored to their specific conditions.

Looking Ahead

Physical therapy in 2025 is a blend of innovation, accessibility, and patient-focused care. Whether recovering from an injury, managing chronic pain, or pursuing preventative wellness, patients have more tools and resources than ever to achieve their health goals. The future of PT is here, and it’s brighter than ever.

By Admin 0 Comments Exercises, Glendale Location, Heatlhy Lifestyle, Mobility

How to alleviate neural tension in neck

Have you recently experienced pain in the neck that travels into the arm and hand? You could be dealing with neural tension. Neural tension occurs when the nerves in a specific area get irritated or compressed. Nerve glides are great exercises that help reduce this tension by creating more space for the nerves, improving blood flow, and promoting healthy movement. Here we highlight glides for three of the main peripheral nerves in the arm and hand.

  1. Median Nerve
  2. Radial Nerve
  3. Ulnar Nerve (the fun one!)

Give each of these a try performing 10-15 repetitions.

These should become more tolerable over time as the effected nerves continue to heal.

tennis elbow
By Admin 0 Comments Heatlhy Lifestyle , ,

How to treat tennis elbow

Tennis elbow, or lateral epicondylitis, is a common condition caused by overuse of the muscles and tendons in the forearm. Despite its name, it’s not exclusive to tennis players and can affect anyone engaged in repetitive arm and wrist movements, from carpenters to pickleball enthusiasts.

If you’re dealing with tennis elbow, don’t worry—effective treatment and prevention strategies can get you back to doing what you love. Let’s explore how to manage this condition.

Understanding Tennis Elbow

Tennis elbow typically presents as pain and tenderness around the outer part of the elbow. This discomfort can radiate into the forearm and worsen with gripping, lifting, or twisting motions. It stems from small tears and inflammation in the extensor tendons that connect to the lateral epicondyle of the elbow.

Treatment Options

1. Rest and Activity Modification

The first step in treating tennis elbow is to rest the affected arm. Reduce or avoid activities that exacerbate the pain, such as repetitive gripping or wrist extension. This gives the tendons time to heal.

2. Ice Therapy

Apply an ice pack to the outer elbow for 15–20 minutes, several times a day. This helps reduce inflammation and alleviates pain.

3. Pain Relief Medication

Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen or naproxen, can provide temporary relief from pain and inflammation.

4. Physical Therapy and Stretching

Working with a physical therapist can accelerate recovery. Common exercises include:

  • Wrist Extensor Stretch: Hold your arm straight out, palm down, and use the other hand to gently pull your fingers toward you.
  • Eccentric Wrist Curls: Use a light dumbbell to strengthen the forearm muscles through controlled, slow movements.
  • Grip Strengthening: Squeeze a soft ball or foam to improve grip and forearm endurance.

5. Bracing or Compression

A forearm strap or brace can help reduce stress on the affected tendons during activity. These devices redistribute pressure and protect the injury site.

6. Corticosteroid Injections

For severe cases, a doctor may recommend corticosteroid injections to reduce inflammation. However, these should be used sparingly as repeated injections can weaken tendons.

7. Shockwave or Ultrasound Therapy

Advanced treatments like extracorporeal shockwave therapy (ESWT) or therapeutic ultrasound have shown promise in promoting tendon healing.

8. Platelet-Rich Plasma (PRP) Therapy

PRP therapy involves injecting concentrated platelets from your own blood into the damaged tendon to promote healing. This newer approach is gaining popularity among athletes.

When to Consider Surgery

Surgery is rarely required for tennis elbow. However, if symptoms persist for more than 6–12 months despite conservative treatment, a surgeon may recommend a procedure to remove damaged tendon tissue and promote healing.

Preventing Tennis Elbow

1. Improve Technique

Whether playing pickleball, tennis, or engaging in other repetitive tasks, proper technique can minimize strain on your forearm muscles.

2. Strengthen Your Forearms

Incorporate strength-building exercises into your routine to improve resilience in the tendons and muscles around your elbow.

3. Use the Right Equipment

  • Ensure your tools or sports equipment are the correct size and weight.
  • If playing racket sports, choose a racket with an appropriate grip size and string tension.

4. Take Breaks

Avoid overuse by taking regular breaks during repetitive activities to rest your muscles.

5. Warm Up and Stretch

Always warm up before physical activity and stretch your forearms to improve flexibility and reduce the risk of injury.

Living Pain-Free with Tennis Elbow

Tennis elbow is a treatable condition that, with proper care, doesn’t have to limit your daily life or hobbies. Whether through rest, therapy, or prevention, the right approach can help you recover and build strength for the future.

If your symptoms persist or worsen, consult a healthcare professional to explore advanced treatment options. With dedication and care, you’ll be back to doing what you love in no time!

Are you experiencing tennis elbow from pickleball or another activity? Let us know in the comments!

Best ergonomic chairs
By Admin 0 Comments Back Pain, Heatlhy Lifestyle ,

The Ultimate Guide to Choosing the Best Ergonomic Chairs for Your Home Office

As more people embrace remote work, creating a comfortable and productive home office environment is essential. One of the most important components of that space is an ergonomic chair. Whether you’re spending long hours on Zoom calls or tackling a mountain of tasks, having the right chair can reduce strain, prevent discomfort, and promote better posture. But what should you look for in a good ergonomic chair? Let’s dive into some top options and key features to consider when selecting the perfect chair for your home office.

Why You Need an Ergonomic Chair

Ergonomic chairs are designed to support your body in a way that promotes good posture and reduces the risk of back, neck, and shoulder pain, which are common complaints among office workers. They do this by providing essential features like lumbar support, adjustability, and cushioning. The right chair can help improve circulation, prevent fatigue, and ultimately make working long hours more comfortable.

Top Ergonomic Chairs for Your Home Office

Here are some of the best ergonomic chairs that provide excellent support, comfort, and flexibility for various budgets and preferences.

1. Herman Miller Aeron Chair

  • Key Features: Adjustable lumbar support, breathable mesh back, PostureFit SL technology.
  • Why It’s Great: The Herman Miller Aeron is often regarded as the gold standard for ergonomic chairs. Its iconic design has been trusted by professionals for decades. With customizable lumbar support and breathable mesh fabric, this chair provides exceptional comfort and durability, especially during long hours of work.
  • Price: High-end.

2. Steelcase Series 2 or 3

  • Key Features: Fully adjustable arms, seat depth, lumbar support.
  • Why It’s Great: The Steelcase Series offers a well-balanced mix of features and value. Its adjustability allows you to fine-tune the fit to your body, providing all-day comfort. The Series 2 is more budget-friendly, while the Series 3 offers additional features for maximum support.
  • Price: Mid-to-high range.

3. Secretlab Titan Evo 2024

  • Key Features: Adjustable lumbar support, memory foam head pillow, full recline.
  • Why It’s Great: Initially designed as a gaming chair, the Secretlab Titan Evo 2024 is increasingly popular in home offices for its ergonomic design. It provides excellent lumbar support and can recline for relaxation during breaks, all while maintaining a sleek and professional look.
  • Price: Mid-range.

4. Autonomous ErgoChair Pro

  • Key Features: Fully adjustable headrest, lumbar support, seat depth, tilt tension.
  • Why It’s Great: The ErgoChair Pro offers outstanding value with a range of adjustable features to suit almost any user. It’s designed to help you maintain a healthy posture, making it ideal for long hours at the desk.
  • Price: Mid-range.

5. Branch Ergonomic Chair

  • Key Features: Adjustable lumbar support, armrests, breathable woven back.
  • Why It’s Great: The Branch Ergonomic Chair combines style and function. It offers a range of adjustable features for optimal comfort and support, while the woven backrest helps keep you cool during long working sessions. It’s a solid option for those looking for a more affordable ergonomic chair that doesn’t compromise on quality.
  • Price: Mid-range.

6. Humanscale Freedom Chair

  • Key Features: Self-adjusting recline, contoured cushions, adjustable headrest.
  • Why It’s Great: The Freedom Chair stands out for its minimalist approach to ergonomics. Instead of endless adjustment levers, it adjusts itself based on your posture and weight. This makes it easy to use and offers a more streamlined experience for those who prefer simplicity.
  • Price: High-end.

7. Sihoo M18 Ergonomic Office Chair

  • Key Features: Adjustable lumbar support, headrest, mesh back.
  • Why It’s Great: The Sihoo M18 is a budget-friendly option that doesn’t skimp on ergonomic features. It includes an adjustable headrest and lumbar support, making it a comfortable and affordable choice for home office workers.
  • Price: Budget-friendly.

Key Features to Look for in an Ergonomic Chair

When shopping for an ergonomic chair, keep the following features in mind:

1. Adjustable Seat Height

  • Your feet should be flat on the floor, with your thighs parallel to the ground. A chair with adjustable height ensures proper alignment.

2. Lumbar Support

  • Look for a chair that provides adjustable lower back support. This is crucial for maintaining the natural curve of your spine and reducing back strain.

3. Adjustable Armrests

  • Armrests should be adjustable in both height and width. Your arms should rest comfortably at your sides, with your elbows forming a 90-degree angle.

4. Seat Depth and Width

  • You want a seat that’s deep and wide enough to support you comfortably. The ideal seat depth allows about two to four inches of space between the back of your knees and the seat edge.

5. Recline and Tilt

  • A chair that reclines or tilts allows you to shift your position throughout the day, which can relieve pressure on your spine and reduce fatigue.

6. Breathable Material

  • Chairs with mesh backs or breathable fabrics help keep you cool, which is important if you spend long hours sitting.

7. Swivel and Mobility

  • A chair that swivels and has wheels makes it easy to move around your workspace without straining.

Investing in Comfort and Productivity

An ergonomic chair is a key investment in your home office setup, directly impacting your comfort and productivity. Whether you opt for a high-end model like the Herman Miller Aeron or a more budget-conscious choice like the Sihoo M18, selecting a chair with the right features can help prevent discomfort, improve posture, and support long-term health. With so many great options available, it’s easier than ever to find the perfect ergonomic chair tailored to your needs and budget.

Remember, the right chair is about more than just sitting—it's about creating a workspace that supports your overall well-being. Make the investment in an ergonomic chair, and your back (and productivity) will thank you!

Push-up progression
By Admin 0 Comments Bodyweight Exercise, Exercises, Heatlhy Lifestyle, Shoulder Therapy, Therapy

Push-up Progression

Progress your push-ups!

Whether you’re recovering from injury or doing them for the first time, push-ups can be more challenging than they often get credit for. ⁣However, like with any exercise, there are ways that we can modify to either regress or progress the standard push up. ⁣
⁣
In this reel, we highlight a few regressions and progressions to the standard push-up⁣:

The key is to start with which ever variation is challenging for you then progress from there.

  • Band-assisted push-ups: Using a weight rack at a gym, place a band across with tension at the height of a fully pressed pushup. Adjust position so band is positioned at waist and begin push-up from knee or toes to ground position.
  • Knee push-ups: Perform standard push-up but from knees to ground position.
  • Standard push-up: The standard push starts from a body plank position and toes to the ground
  • Hand release push-up: This is a standard push-up that the chest makes contact with ground, pause and release hands from floor, then hands make contact with the floor on the push-up motion.
  • Band resistance standard push-up: This is a standard push-up with a band laying across your shoulder blades and trapped by your hands to the ground

 

Push-ups

Push-ups are a great body weight exercise that strengthens you chest, shoulders, triceps, and abdominal muscles. With little to no equipment your can perform these easily at home or at your local gym.

When you can't run anymore
By Admin 0 Comments Exercises, Heatlhy Lifestyle ,

What exercises can you do when you can’t run anymore

Running is an invigorating and efficient way to stay fit, but for many, injuries, chronic pain, or other limitations make it an unsustainable form of exercise. Whether due to joint problems, aging, or injury recovery, when running is no longer an option, it’s natural to wonder, “What’s next?” Fortunately, there are a variety of low-impact yet effective exercises that provide similar cardiovascular, strength, and mental health benefits.

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