Archive for Uncategorized

Summer Stress Series

June 19, 2012Uncategorized1 Comment

Saturday’s 9:30-10:30am

June 23: “Whoa Baby – I’m Stressed!”: For Moms-to-be and current Mamas

June 30: “Keep it Movin”: Stress and the Benefits of Exercise

July 7: “You Are What You Eat”: Stress, Health, and Nutrition

July 14: “Workin’ 9 to 5″: Stress, Work-Life Balance and Time Management

-Understand the physiology of stress and the “flight or fight” response

- Explore causes of stress, reactions to stress and health effects of stress

- Learn the benefits of stress reduction and the “relaxation response”

- Review highlights of current scientific literature on: prenatal stress, stress in children, different types of exercise and stress, nutrition and stress, effects of stress on health and how stress can create a loss in work productivity

- Identify coping strategies, time management skills, and quick stress reducers

- Become acquainted with the short-term and long-term affects of stress on health, immunity and links to specific diseases

-Take home a few simple recipes and learn how to shop your local grocery store, organic market or farmer’s market and some tips on how to make healthy choices when dining out

- Experience relaxation and mind-body techniques (e.g. light stretching, simple poses) to alleviate stress

- Learn long-term stress reduction techniques, relaxation techniques and ways to adopt a healthy lifestyle in both work and personal areas of your life

*Format of classes will be half lecture and half experiential

Space is limited. Please call 571-403-2673 to reserve your space or CLICK HERE

Have The Sniffles?

March 19, 2012UncategorizedLeave a comment

We are clearly having a very abnormal winter here in Northern Virginia this year. It went from 70-degree sun-filled days, down to 30 something just the other day. With March ( Yay, Spring!) right around the corner our bodies may feel a bit sluggish with all the last minute colds, coughs, and allergy symptoms making the rounds. The temperature shifts and fluctuations in allergen density can really take a toll on our immune systems and our histamine reactions. For those of you who are in fact suffering from respiratory congestion, pressure and soreness due to coughing, heaving, or sneezing…I may have a tip for you.

I know what you might be thinking…why on earth is a physical therapist talking about this? Well…..

Treatment known as “percussion” has been used by respiratory therapist, D.O.’s, physical therapists and other practitioners for decades. It consists of the patient undergoing repetitive blows to various parts of their rib cage, in a variety of positions in order to loosen any sticky ewy gooey mucus and funk that has adhered to various branches of your lung tissue.

This procedure is most commonly associated with people diagnosed with cystic fibrosis-as their very ability to breathe effectively depends on regular treatments. Cystic fibrosis in a tiny nut shell, is an inherited disease that causes accumulation of mucus in the lungs and sometimes the digestive track. By loosening the mucus/”funk”, you permit the body to get adequate oxygen into the lungs and ultimately to replenish your blood supply with O2…which pumps and flows throughout your body so you can move, groove, and boogie whenever you darn well please.

The reason I bring this up is that you may elect to have your physical therapist or respiratory therapist aid in symptom management to help you breathe better, and possibly heal faster. In states where there is direct access, just make an appointment with your local therapist and come on in. He/she will prop you in multiple funny positions to optimize the angle of your lungs and the branch of the lung being treated. They will “play the bongo’s” on your ribs and chest and then give you a little shake and shimmy through the area to loosen any mucus that is “too clingy”. No one likes clingy, right? You will then more than likely have to cough, and the goal is for that cough to be productive…get that funk out of you and into the trash where it belongs. You may feel a bit sore following treatment, as this is an active treatment. Your therapist may also opt to mobilize your ribs to help improve your breathing pattern & depth (expansion and compression).

This is a fabulous way to make your therapist part of your wellness and holistic health team as well as to invite the opportunity to discuss ongoing aches and pains with a specialist.

I’m always listening, so please ask about any topics you would like me to address.

Mama Mia! What Has This Pregnancy Done To My Body?

February 6, 2012Uncategorized1 Comment

When it comes to pregnancy, many women are in awe of how miraculous the process is and then in shock at the state in which it leaves their body. I have no experience being a biological mama, but time and time again I hear from patients who are not surprised they have forgotten the pain of delivery; but are concerned that things like incontinence and a newly shaped belly will be a life long issue.

In the first trimester, women most often experience low back pain. This can easily be remedied by some instruction in body mechanics, positioning, and some exercises to help increase stability through your low back and pelvis. As you know, as your pregnancy progresses and on into breastfeeding, your body releases hormones that allow for increased mobility and flexibility. Without this change, there is no way little Timmy or Sweet Susie are going to come out of your body naturally. When these changes begin to take place, it is valuable to check in with a physical therapist to see if you need to use a sacroiliac belt ( to help keep your pelvis a bit snugger) and reduce too much movement. Truth is gals, once the low back pain kicks up…its more than likely gonna stay slightly obnoxious for the remainder of your baby baking time.

In the second trimester, we add diastasis recti to the mix. This is where your abdominal muscle (rectus abdominus) begins to separate and move laterally across your belly. Because your babe needs more room to dance, sleep and practice baby kung-fu; this is totally natural. It is not always aesthetically pleasing to mommies, and from a PT perspective can be part of why your low back pain progresses. There is not much as practitioners we can do for it in the prenatal stages, however postnatal physical therapy is fabulous for getting your abs to heal and you bikini ready..and getting your anatomy more biomechanically sound of course.

The third trimester is when things really get into full swing. In addition to the low back pain and diasasis, we include frequent urination, leg edema, fatigue, shortness of breath and constipation. Pelvic floor strengthening can help not only with frequent urination, it will also condition your body for delivery and incontinence prevention. Leg edema can be relieved with some lymph drainage and positioning instruction. Shortness of breath is due to the baby blocking the descent of the diaphram and by your third trimester can limit by as much as 4 cm. The elevation of the diaphram can make shortness of breath worse when you exert yourself. There is hope: with positioning, postural exercise and breath work we can get you comfy again. Constipation is another opportunity to use breath work, positioning, and some hands on stimulation to help things move on out.

Baby Is Here. Im Pooped, and You Want Me To Come To THERAPY?

YES! All women should follow up with a physical therapist after delivery of their baby. Beyond aiding in pain resolution and educating you on mommy and baby mechanics you will receive treatment for the following:

-Low Back Pain

-Diastasis Recti

-Scarring

-C-section, episiotomy or perineal tear

-Pelvic Floor Weakness

-Prolapse of your organs: vaginally or rectally

-Urinary or Fecal Incontinence

-Pelvic Pain

Treatment for these and other concerns often includes :

-Soft tissue mobilization

-Myofascial Release

-Deep Tissue Work

-Pilates Based Exercise/ Including Reformer

-Postural Exercise

-Lifting & Mechanics Techniques.

-Kegels- We will show you how to do these CORRECTLY! Great for restoring your body, reducing symptoms, and even improving your libido and sexual satisfaction.

We know that you have a lot on your plate with your new addition. We know that when baby sleeps you should be sleeping and frankly that doenst leave you with much time. We strive to do what we need to do in one 30-60 minute session a week. The more you can do your personalized exercise program the less you need us….so the sooner you get yours the better.

Please call us with questions about how to deal with aches and pains of your pregnancy and how to efficiently work through some of the lasting bodily changes.

Direct Access: What it is & Why it is important

February 6, 2012UncategorizedLeave a comment

As with most things health care related, access to physical therapy services can be a political issue. There are lobbyists from the medical community, chiropractic community, physical therapy community and others all fighting for the right to claim a particular skill set and justify protection of the general public as their primary intent.

I for one am all for protecting the public, as well as supporting each profession to have their niche modalities to promote health and wellbeing. As a provider and a patient, I believe that colleges are doing the best they can to equip providers of the future with the best education and skill set available. For those who “pass the test” but do not meet practice rigid practice standards, board exams and clinical internships weed out those who need to spend more time in academia before venturing out to heal the masses.

There are plenty of patients to go around to all of us providers out there. So, how wonderful that we all know how to heal bodies in various ways and approaches that resonate with the variety of personalities and physiology puzzles our patients bring us. So I say, lets all hug it out, collaborate on patient care, share the love and let the healing begin!

What’s The Deal With Direct Access in Virginia? and the DC METRO Area?

In the State of Virginia, you may come and see a physical therapist without a doctors prescription (MD, DO, DC, DDS or otherwise). If the therapist you see has a direct access certification, you may continue to see them for 14 business days without a prescription as well. So if you have just sprained your ankle, or want to give a few visits of PT a shot to nip that case of neck pain in the bud-this route is for you. Now the therapist with the direct access certification will be sending your exam findings to your specified primary care provider, which means that in case you need a prolonged treatment-you will be covered as long as they are comfortable signing your plan of care. This tends to be a very speedy process, if you are someone who sees their PCP once a year for a physical. If not, cough up the 30 dollar co-pay and get ‘er done! You should be thinking of prevention anyway! Get thee to the doctor asap.

If you live in Maryland or DC, you’re in luck. Pick a PT…Schedule….Get Treatment…Move On. No hoops to jump through compared to Virginia.

On A Budget? You Will Save Money If You Call Us First:

When we look at long term health care costs, the average American will save money by utilizing physical therapy resources as soon as possible. If a patient comes directly to PT, they more than likely saved one copay at the doctors office, saved money on diagnostic exams, and are in most cases able to be seen and treated within 24 hours of their call. The sooner you get in the door, the quicker we can work out any sort of impairment and dysfunction we find…the sooner you feel super-duper fantastic and ready to jump into a new and exciting active life!

Don’t I Need X-Rays??

X-rays, MRIs and the like are very valuable tools for your physician to diagnose you. They often reveal degenerative changes, arthritis, and other pathologies that aid in helping us treat your specific condition. From a PT perspective however, they are helpful but not the main thing we are looking at. We are more concerned with the FUNCTION of the body and the integration of all its parts. Films give us a great idea of what is happening when you aren’t moving and doing your daily routine, which is when most people are having pain. For example, Jim and Joe are twins. Both have oatmeal for breakfast and both have matching herniated discs in their low back. Jim has excruciating pain and sciatica, Joe is a weekend warrior who is very active and intermittently has some stiffness, but is otherwise devoid of pain. How is this possible? More likely than not-Joe has better spinal stability and alignment than Jim. Because of his active lifestyle, perhaps better posture while at work, and conscious movement and body mechanics he has kept the symptoms of his spinal boo boo at bay. Are you getting my drift here?

What if I am suffering from something more serious?

During your exam we will utilize differential diagnosis ( signs and symptoms that often have a more serious underlying diagnosis that is outside of our skill set) and will send you IMMEDIATELY to your doctor, the ER, or another specialist. FYI: PTs tend to be more on the anal retentive side-so we really do want to figure out the whole picture, and treat your body top to bottom. So more likely than not, we will make recommendations to see other practitioners so that you have a well rounded and holistic approach to your health and well being.

We Are Gatekeepers

For any of your aches and pains, consider calling us first. We will take your blood pressure, listen to your heart in addition to oodles other screening tools to make sure you are in the right place. Besides, how many doctors offices can see you within 24 hours for what would be considered a wellness visit? This way, we can send a full exam to your doc, and when you follow up with them they can get to the nitty gritty of their specialty and save you more time and moolah! Poof-everyone is happy.

We hope that sometime in the future Direct Access will be a well-known option amongst Americans; and that all States will have equal opportunities to utilize PT resources and care without restrictions.

Please call is with questions pertaining to direct access and inquire about how physical therapy is important for you and your family.

To your health,

Elizabeth

I Like to Move It, Move It!

January 30, 2012UncategorizedLeave a comment

Ahhhh, the chill of Winter! That silly man Jack Frost has been nipping our noses here in Virginia for about 10 days now. One day it is 55, the next 26. Will we have fog, frogs, cats or dogs; falling from the skies? This type of weather tantrum is flat out not conducive to planning regular outside activity. So, I decided to make a greater investment in my health by insuring integrated activities during my day to day routine. Check them out below and sprinkle them into your weekly schedule to spice things up a bit.

1. Make it HOT HOT HOT!

While cooking in the kitchen, turn on your favorite tunes and shimmy your way between the sink and the stove, the fridge to the table and back again. Throw in a twirl, a leg lift, fling yourself into the arms of a loved one for a dip! Dancing around for a 30 minute meal (Thanks, Rachel Ray!) can burn up to 200 calories for a 150lb woman. Shake and sizzle!

2. The Commercial Game

Since the development of TiVo, Netflix, and other on demand program viewing-we have gotten a bit lazier. If you are still watching TV with commercials, take the opportunity to do squats for the entire 2-3 minute period, knock out some crunches, push ups, play tag around the house, etc. Better still, turn off the tv and take the dog for a walk, kids for a stroll, family plank competition…

3. Squeeze!!!

Not just a great band from the 90s. But a fantastic exercise anywhere approach. You can literally contract nearly every muscle in the body and get a good workout. Let start with the simple ones…your BUNS. Pinch your tushy (not like aunt Edna) like you are squeezing a penny between your cheeks. Work your tummy by pulling your belly button in towards your back and hold it for 10 seconds-please dont hold your breath. For all you ladies out there, with and without children- you should be doing your Kegels. By properly performing a vaginal contraction, you can build up strength and stability in your pelvic floor leading to better sex, less incontinence and good posture.

4. The Plaque Stack

When you brush your teeth, do these exercises the whole 3 minutes while you are cleaning. Set a timer!! Squat with your belly and pelvic floor pulled in 10x, then alternate lifting your knee to chest 10x, continue knee to chest while twisting 10x, and again but with your knees coming out to the side a bit 10x-keep on repeating until your chompers sparkle, and your muscles burn.

5. Mr. Clean’s Power Wash 5

Set a timer in the morning, for 5 minutes. In that 5 minutes, unload the dishwasher, fold clothes, vacuum the living room or wash all the windows-we are going for max output in 5 minutes, so no dilly dallying.

6. Fight Fight Fight

Generally speaking, I’m a hugger not a fighter. But sometimes, a gal needs a good pillow fight, thumb or arm wrestle or shadow box with yourself ( no one has to know you made shadow puppets afterwards)

7. 1950s Americana

Remember potato sack races? indoor pillow case race. Egg toss? Hardboil to keep your carpets yolk free. 3 legged race? Try 3 Legged leg lifts. You can even put a dime in the jukebox and whip out the broomstick for a game of limbo.

The key here folks is to realize there are opportunities for fun and fitness everywhere. Play with some of these ideas and make some new traditions in your home. Overtime, these little bursts of effort and family bonding will support a happy and healthy life!

Cheers to indoor fit fun!

PS: Summersaults are not just for tykes under 3 ft. Pull out some blankets and pillows and try and do them as SLOW as possible. Work those abdominals, feel the burn…you will thank me later, either for the ab soreness or the good chuckle you had.

Frozen Shoulder: Physical Therapy Can Help “Thaw” You Out

January 16, 2012Uncategorized4 Comments

Frozen Shoulder or Adhesive Capsulitis is an incredibly debilitating condition. It sneaks up on you like a cold. As sniffles have potential to make you a bed ridden, drippy nose, movie marathoner; frozen shoulder starts with a little ache and progressively restricts your range of motion to the point that brushing your hair becomes a challenge. Although this condition does heal on its own ( assuming you have the patience to wait 1-2 years and not mind occasional unilateral bad hair days), it is ideal to see a physical therapist as early on as possible.

As with all conditions, we physical therapists like to see you as soon as symptoms arise. Not a week, month, and certainly not a whole year after the fact. Truth is, the soon as we can take a peek and get our hands on your body to help resolve dysfunction, the faster you are back to doing the things you love. Frozen shoulder is the perfect example of how critical time is. But before we cover what WE can DO FOR YOU….lets review some basic background information so you can ask appropriate questions of us and your physician.

Who: Sorry ladies, you are far more likely to develop this condition than the fellas. The National Institute of Health reminds us that if you have diabetes that you have an increased risk of developing this condition due to excess glucose sticking to your cells and potentially damaging connective tissue. Other conditions such as autoimmune conditions, endocrine disorders, trauma and more can increase your risk as well.

What: Imagine you have plastic wrap in your shoulder holding all the goodies together. Now imagine that we headed it up enough that it melted and then it became hard and more rigid. The good news is, you have no such plastic in your body. Frozen shoulder/Adhesive Capsulitis is a tightening of the capsule surrounding the shoulder making movement more difficult.

Where: Adhesive capsulitis can occur in any joint with a capsule…Frozen shoulder is limited to that part of your body. With time and lack of treatment, this condition can result in adaptive or compensatory soft tissue tightness, other joints becoming sore, and overuse. For some folks, both shoulders can be affected at the same time or one right after the other.

When: This condition can happen at any time.

Medical Treatment: Typically your Doc will have you take an anti-inflammatory, possibly inject a corticosteroid into the joint, and in extreme cases surgery is performed to aid in release of the capsule. Some Docs also try to manipulate the joint while you are under anesthesia- essentially you are in la la land, while your doc body slams your shoulder, yanks, pulls, and “puts” your arm back where it “belongs”. Graphic, huh? (it is something to be avoided, but not a gruesome as my description suggests)

PHYSICAL THERAPY:

We want to get back and maintain as much range of motion in your shoulder and your shoulder blade as possible. Your daily function and quality of life is our priority. The most effective treatment for this is manual or hands on mobilization of the joint. Mobilization has been shown to improve pain and function 50% more than exercise instruction alone.

Our goals typically include:

Restoring Range of Motion

Resolution of PAIN

Improved Mechanics of The Shoulder

Improved Strength

Improved Stability

No Functional Limitations…whatsoever!

Each of your amazing bodies deals with these types of issues differently. You also all uniquely heal and respond to treatment. The beautiful part of physical therapists is that we are equip with a gargantuan “bag of tricks” to help us reach our goals sooner rather than later. At Core Wellness for example, we might integrate trigger point dry needling, postural restoration techniques and joint mobilization…its all based on our findings and what your body tells us it needs as we progress.

If you or someone you know is complaining of aches and pains in their shoulder or any other nook and cranny of their body…please, take the time to encourage them to see a medical professional and snuff out issues early in the game.

Cheers to frozen strawberry-banana smoothies, NOT SHOULDERS.

Elizabeth L. Polis PT, DPT

Restoration of Posture!…Not Just Hardware

January 11, 2012UncategorizedLeave a comment

What is Postural Restoration?

Postural Restoration is a form of physical therapy treatment that encompasses the entire body and is based on the premise that the human body is not symmetrical. While this natural asymmetry is integral to normal function and a normal “imbalance” of the body, it can become problematic when overlaid with excessive dominance, injury or other compensation patterns. This can create structural weakness, instabilities or other musculoskeletal pain syndromes. The main focus of the treatment is identifying and correcting common postural imbalances and positional faults and restoring normal reciprocal function to all major body systems. By addressing the underlying postural patterns, we can more effectively treat the patient, and at the same time teach them how to prevent further injury.

Postural Restoration (often referred to as PRI) treatment is an integrative and holistic approach. Besides utilizing very specific exercises, manual techniques, and postural recommendations, we often utilize other professionals to address issues outside the scope of our practice that may be negatively affecting our treatment outcomes. We may refer patients to dentists and even optometrists to be fully successful. PRI trained therapists understand the direct relationship that these different professions have on postural alignment, and how that can affect the musculoskeletal system and physical therapy outcomes.

PRI can be helpful for some of the most common musculoskeletal issues including:

-Achilles tendonitis

-patella-femoral dysfunction

-hip bursitis

-SI joint pain and low back pain

-rotator cuff tendonitis

-TMJ dysfunction

PRI may also be effective in the treatment of issues related to pelvic floor dysfunction, scoliosis, and headaches.

For more information visit http://posturalrestoration.com/about/

Jolene Walsh, PT, MPT

We Apologize for the Mess Our site is Under Construction

December 9, 2011UncategorizedLeave a comment

Personalized Care for Optimal Living

Core Wellness & Physical Therapy is built on the belief that rehabilitation, prevention, and treatment in one-on-one sessions is the key to optimizing your success. Our highly experienced physical therapists are passionate about helping you reach your goals. Using an integrative approach, that includes a spectrum of hands on manual care, modalities, exercise prescription, and comprehensive education regarding your condition, you will receive the personalized care you deserve.

We believe that your body has the capacity to heal and restore itself. With the right guidance, the appropriate treatment, and conscious commitment; your quality of life can improve dramatically. There are a variety of practitioners that may aid in your pursuit of health and healing. We will refer you to a variety of specialists as needed to build your “Wellness Dream Team”, and keep you on your journey to optimal health.

We look forward to serving you.

elizabeth@corewellness.net or 571-309-3048