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Health benefits of cycling and some facts on bike riding vs running

3/1/2022

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The health benefits of cycling are endless. 

For a lot of people, not being able to cycle or exercise regularly massively affect their health and quality of life. To be fit and healthy you need to be physically active. Doing regular cycling and regular exercise can help improve physical fitness, ease mental stress (with the rush of the endorphins and ‘feel-great’ chemicals that will be released), and it’s also a great way to reduce your weight, not to mention to see some nice sights if you pick a scenic route.

We’ve been celebrating national cycling week, and for lots of patients at Body Balance Physical Therapy, this type of aerobic exercise (cycling) is a key part of their healthy lifestyle. Lots of people aged 50+ prefer cycling to run, as it has a lot less impact on your body.

Riding your bicycle regularly is one of the best ways to reduce your risk of health problems associated with a sedentary lifestyle.

If you’re having regular problems with arthritic knees or hips, a really stiff lower back, or even tightness of muscles such as Achilles and calves, then cycling is a great option, and you’ll likely benefit from doing it more often.
Bike riding is a low-impact exercise that can be enjoyed by people of all ages but is something that anyone in their 50s or above who is looking to be more active should seriously consider. It offers an alternative to pounding streets and it’s even better than walking if you’re objective is to stay active and healthy.

Watch this great video about bone and joint health with Dr. Nathan Everett DPT. To watch more of our helpful tips and tricks to stay healthy visit our Facebook page now at ......
​www.facebook.com/BodyBalancePhysicalTherapyLakeway
The health benefits of regular cycling include…
  • Helps you stay physically active 
  • Increases stamina, strength, and aerobic fitness
  • Increased cardiovascular fitness
  • Increased muscle strength and flexibility
  • Improved joint mobility
  • Decreased stress levels and good for mental health
  • Improved posture and coordination
  • Strengthened bones
  • Aids weight loss and helps you burn calories and fat
Even cycling for just 30 minutes or so at a time, two to four times a week, would help you to achieve a general improvement to your health. Why? Because you’ll be reducing the impact of the hard surface that can easily damage vital joints and at the same time, you’re still helping essential things like your heart and lungs to stay healthy.

Cycling is a low-impact exercise, as it causes less strain and injuries than most other forms of exercise. It’s a fun way to get fit, and if done outside you can enjoy some beautiful scenery.
Cycling to work, to the shops, or to meet friends and family, is also one of the most time-efficient ways to combine regular exercise with your everyday routine.
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You’ll feel a lot healthier if you vary your exercise habits and training or fitness plans and remain alert to the impact that doing the same thing night after night is having on joints and muscles (it’s nearly always negative).
This type of regular exercise can be as intense as you want– cycling can be done at very low intensity, to begin with, if recovering from injury or if you are feeling unfit, but can be built up to a more intense physical workout.


Here are some facts on bike riding vs running…Now let’s abolish a myth about bike riding: many people think that to have the same positive impact on your health as say going for a run, you have to do much more when riding a bike. I’ve found this confusion to be one of the most common objections when I suggest people should consider cycling.
It’s true that to get the endorphins and the feel-great rush you’re wanting from exercising, you do have to sit on your bike for a bit longer than if you were just going to head out for a run. However, cycling is a good overall muscle workout as it uses all of the major muscle groups as you pedal.
Someone who weighs approximately 12 stone will burn roughly 650 calories from doing an hour’s bike riding.
With a typical 20-minute run, you will probably be lucky to burn 200.
So, although it might not feel that way, you’re working just as hard, only much more safely in terms of the reduced impact on your knees and hips.
Something to think about. When the numbers stack up like this, you can see why more and more people aged 50+ are getting back on their bikes to keep healthy and feel and look great.

Do you enjoy cycling? Maybe you cycle to stay active, cycle for a hobby, or you might even cycle to work?
We help lots of patients in the clinic that are struggling with aches and pains, but that love to cycle and are eager to get back in the saddle… especially with the weather being so glorious 
right now.

Here’s a 5-star Google review from one of our past patients. "It’s always the best thing when a professional looks you in the eyes and says “we can help you”. I trust Body Balance 100%. I recommend them as an athlete and someone who wants to get back to an active life ."
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One of the things we hear from patients a lot is that an injury is stopping them from doing the hobby they enjoy most with their partner or friends, or it stops their cycling to work fitness routine. Not exercising regularly can really impact a lot of things.
At Paul Gough Physio Rooms, we try to get people back to doing the things they enjoy doing most, as quickly as possible, to help with both their fitness and mental health.
Physio can be the bridge between being injured and getting back doing the things that keep you active and healthy.
If you’re reading this now and feel like you can relate, or if you want to get back to fitness and good health now lockdown measures are eased, we are here for you.

Our fantastic team would love to listen to your concerns and give you some advice or answer any questions you have. Please call us on 
​
​(512) 261-8699 to make a no-obligation inquiry.

P.S. Do you know someone with aches in their knees, hips, or a really stiff lower back? 


Who do you know that is always telling you about their aches and pains? We would love to help them live a pain-free life too. 
That person could be someone who you live with, work with, or an extended friend or family member, who is maybe suffering from some kind of ache or pain that we can fix. It might even be someone you enjoy cycling with.
Even better, if you refer someone to come and see us at the clinic, you’ll be entered into our ‘Referral for Rewards’ prize draw, to say a huge thank you.
1 Comment

How To Get Rid of Shoulder Pain

12/19/2021

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Shoulder Pain: What You Can Do To Ease It If You’ve Been Putting Up With It For Weeks…

Let’s talk about shoulder pain, and the most common cause most shoulder injuries share in common – overuse.
Now, when it comes to aches and pains, there are just two ways that bring them on.

1. You can have an accident [Ouch!!]

With an accident... for example you could have a fall or have a collision.
You know exactly the moment it happens as there’s an incident that happens that’s usually accompanied by a pain that makes you want to yell and curl up into a ball 

We call this type of pain – acute pain.

2. Is related to something you’re doing that causes annoying, persistent pain that just won’t go away.
This is the most common one we see here in the clinic, and we call this chronic pain.

Chronic shoulder pain is identified as pain that’s always there. It’s the reason you go to grab your shoulder after lifting something heavy or when you go to reach for something in the back of the cupboard, and isn’t always put down to one particular movement or activity. 

Those who have this type of shoulder pain often feel doomed, as if they were just plagued with bad shoulders.
But here’s the thing, there’s simple ways to ease it, and to help fix it!

The faster you book an appointment, the faster you get to being PAIN FREE! 
​Schedule an Appointment Now  with us at no risk!​

Let me tell you a quick story about a patient we saw a few weeks ago…
Bill, 52 from Lakeway, came to us after struggling with chronic shoulder pain for a whole six months…
He played Golf at a high level, so having to put up with shoulder pain every day was beginning to affect his performance and get in the way of his “range- time”/ practice sessions.  Not good when he was heading into tournament season and his playing partners were depending on him!
After a few weeks of hands-on physical therapy with massage and personalised exercises, Bill returned to the course, able to play 18 holes, multiple days in a row without pain [ or the need of anti-inflammatory meds] !
But even if you’re not involved in a sport like Bill, this doesn’t mean chronic shoulder pain like this isn’t happening to you (or won’t either)…
This same type of shoulder pain can be caused by all sorts of things – ironing, painting, a job where you have to lift heavy objects, and even from sitting hunched over at a desk all day.


So what can you do about it if it’s happening to you (or if it suddenly comes on)?

Well first, I want you to know that ‘overuse’ doesn’t specifically mean doing an activity ‘too much’ (so I’m sorry to say it, but something like ironing isn’t the culprit of your bad shoulder!). 
Overuse actually means doing an activity the ‘wrong way’ too much.

Let me explain…

In Bill’s case, he was performing a shoulder exercise in the gym to enhance his golf performance, using bad body mechanics while in the wrong position – which we discovered was causing his shoulder pain in the first place!

But gym and exercises aside, it could just be that you could have weak muscles in your arms, back and shoulders, poor posture when sitting and standing, or you could have even spent most of your life sleeping in an awkward, twisted position!
Whatever it is, all of these things can be the culprit of nagging shoulder pain.

So let’s look at some ways you can ease irritating, daily shoulder pain that disturbs your sleep and gets in the way of almost everything you do…
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Use Ice And Heat
Whenever you’re feeling achy or painful, such as at the end of a very busy day, ice is by far the best way to ease the pain. 
Apply an ice pack for ten minutes or so [little, but very often, like  every 1-2 hours].

And when to use heat? 
When you wake up in the morning the muscles are likely to be a little stiff and cold from not moving all night, applying a hot pack will help you move your shoulder with more ease. 
Again ten minutes should do it.

How Do You Sleep?
  • How many pillows do you sleep with? Two, or one?
  • If you’re used to sleeping with two pillows this one may feel a little strange at first but in the long run, it’ll do your shoulders a world of good.
  • Sleeping with one pillow lowers the amount of stretching and tension that happens in your neck and shoulders at night.
  • Drop down to just one soft pillow and you’ll notice a difference.
  • Avoid Reading For More Than 20 Minutes in Bed
  • The reason why is because your head looking forwards and down at a book or  Kindle, is increasing tension in muscles. It’s a bit like stretching an elastic band  
  • too far – eventually it will “fray” and even snap.  
  • Worse, at this late time in the day, your muscles are already tired and “weak”. And  by placing them under even more tension so late in the day, will make more tension and headaches through the night, inevitable. 

Hands On Physical Therapy
And lastly, if you’ve been putting up with the pain for several weeks now, (even months), getting some hands-on treatment is going to help ease the pain fast. In fact there isn’t a faster way to ease shoulder pain than by going to see a Physical Therapist…

Physical Therapy will be able to soothe and relax tight aching muscles, as well as give you personalised exercises that will help strengthen your muscles and make sure your posture is perfectly aligned.
Combine all these tips along with a trip to see a Physical Therapist, and you will feel a dramatic drop in the pain you’re currently suffering from.

These are only a few recommendations to try.  If you would like more information, you have a couple of options.

Download our Shoulder Report:  The 7 Ways To (…Naturally)  STOP! Annoying, Daily, Irritating  Neck And Shoulder Pain…From Disturbing Sleep And Causing Severe Headaches! 

OR… Phone the clinic (512) 261-8699 and speak to one of our Specialist and see of Physical Therapy is right for you. ​
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Healthy Holiday Eating

12/12/2021

1 Comment

 
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THE IRON WILL APPROACH
Whether you’re a recent grad, weeks from graduating to maintenance, or new to Ideal Protein, we all have choices.  In a perfect world, we would all choose the “Iron Will” approach, eating nothing that would compromise fat burning.

Good candidates for this “Iron Will” approach are individuals who are very new to the program and haven’t mastered a strong set of healthy eating habits. Also, for those with only a few weeks left on the program, following the “Iron Will” approach will ensure you meet your goal when expected. Otherwise, you will extend your time on the program by ~1-2 weeks by eating foods that would compromise your fat burning. Be sure to keep that in mind.

If you’re celebrating outside of your home, bring a large platter of veggies and some Walden Farms, big mixed greens salad, packets of mangosteen or chat with us at your next visit for some other creative side that is IP friendly.

Click here to learn more about our Ideal Protein program!

If you plan to use the “Iron Will” approach, here are some key phrases you can use to excuse yourself politely from eating things you don’t choose to eat:

The Crafty Dismissal:
“Ooh, that looks delicious! I’m stuffed so I’ll just have to take it home for later.”  (Then store it in your freezer ‘til graduation day)


The Firm Hand:
“Thank you for respecting the fact that I have some personal goals I am working on, and, while that looks delicious, it would compromise my goals so I’ll have to wait. Thanks!”


The Medical Excuse:
“My doctor recently told me I am pre-diabetic. I really have to watch out for foods that spike my sugar levels. I’ll have to pass.”


The Allergy Excuse:
I recently found out I am allergic to that! No thanks!”

Many have used this many times and it works!!

The one question you might get is, “Wow, what happens when you eat it?” and your response can be as simple as this. “You don’t even wanna know!” That’ll stop the conversation right there.
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THE ONE DAY PASS APPROACH

Thanksgiving and Christmas come once a year and there will be a number of dieters who feel they’ve earned a day off Ideal Protein. If you choose this approach, here’s how we’d like you to proceed if you choose this.

1.Moderation is KEY. Let’s not undo all the healthy habits we’ve built on this program. Practice regulating portion sizes- eat only 1-2 teaspoons of your favorite holiday foods and do not go back for seconds. 

Skip the cookies and pies- they’re so full of fat and fast-acting sugar-- it’s not worth it. Plus, if you don’t moderate, you may feel very sick the next day…ew! If you plan to use your pass, talk to your coach about entering Phases 2 and 3 prior to the day of slip-up.


2.The “One Day Pass” is just that- ONE DAY ONLY. You are not authorized to spend the whole week of Thanksgiving eating this way. It’s not healthy and it’s destructive to all the new healthy habits you’ve worked so hard to build- don’t undo all your hard work!

If you plan to use your pass, talk to your coach about entering Phases 2 and 3 prior to that day.


3.If you use the “One Day Pass” you must go to boot camp the next 3 days following Thanksgiving. This means ultra-low-carb veggies and NO restricted food items (bars, puffs, ridges, etc.) Your pancreas needs to rest and recuperate from the holiday foods, PLUS this will get you back into ketosis quicker.

Call 
​(512) 261-8699 to set up an appointment and get your health on track now!
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Why See A PT for Dizziness

11/21/2021

0 Comments

 
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To learn more about how our Neurological specialist can help you click here!Neurologic Physical Therapy

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What Do I Do When I Pull A Muscle?

11/7/2021

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Many of our patients are surprised to hear about how easy it can be to pull a muscle… especially when you do something as simple as sneezing!  

Have you ever pulled a muscle? 

Chances are you have… and when you do, believe me, you’ll know about it!  

Most people, including myself, don’t realise how detrimental pulling a muscle could be to our everyday lives.  

In this blog post, you’ll discover just some of the ways you can pull a muscle… including how easy it is to pull a muscle and how to help yourself relieve the excruciating pain.  

Sneezing, turning your neck suddenly, sleeping in an awkward position, moving to pick something up or even reaching for something that’s tricky to get to – are just a few of the things you can do every day to pull a muscle.  

So... What Actually Happens When You Pull a Muscle?
  

Pulling a muscle is something I’m sure we’ve all done before… whether we’re done it badly and it’s stopped us from doing the things we love, or we’ve had a mild sprain and suffered some discomfort for a couple of hours.  

When you pull a muscle, the pain can range from mild, like a minor neck strain you get from turning your head the wrong way, or the pain can be severe like a lower back injury that leaves you unable to walk for days.  

You might experience a sudden onset of pain, soreness, bruising, stiffness, swelling and many more. 

Pulling a muscle is often the term for something called a “grade 1 strain”, which is when you tear about 5% of the fibers in your muscle… causing the uncomfortable twinge we all know and hate.  

Sounds scary… doesn’t it?  

It doesn’t have to be, especially when you know how to help yourself.  

Can I Pull A Muscle From Sneezing?  
Believe it or not – yes.  


I remember a few years ago, the week before my birthday, I sneezed and pulled a muscle in my lower back. I was in so much pain and completely unable to walk; I had to use my office chair with wheels to support me when I was moving around my home.  

Don’t get me wrong, my family was very amused… but as embarrassing as it was, putting my back ‘out’ from sneezing makes total sense.  

Sneezing is a forced, sudden and uncontrolled movement that my body simply was not prepared for. It’s this kind of sudden movement that often results in a pulled or strained muscle, because the body is forced into an action that it’s not ready for.  

Whiplash Can Be a Great Example of Pulling your Back 

The sudden rapid back and forth movement of the neck causes strain to the neck muscles, leaving you feeling achy, and your neck too painful to turn properly.  

At the clinic, we typically see whiplash in patients after they’ve been in a car accident.  

But I was not surprised to see a patient who walked into the clinic with a badly strained leg after playing football with his grandkids – his muscles weren’t prepared and warmed up properly, so the sudden quick movement of kicking the ball came as a shock to his body, straining the muscle in his leg.  

Believe it or not, you don’t have to be a weightlifter or carrying anything heavy to pull a muscle.  

CLICK HERE to read our FREE Back Pain Guide… it’s filled with our top tips and tricks to help you help yourself at home.  
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What Do I Do When I Pull a Muscle?  

Helping to heal a pulled muscle is different for everyone because we all have different severities and different healing times.  

If the muscle pain is severe – the kind that really does stop you from walking, or turning your neck at all… then you should see someone. Do not mess around with severe injuries and try to treat them at home yourself, or it might last even longer!  

The advice that I’m about to give you is for mild muscle strain – the kind where you can still move, and you know you’ve done something wrong. As always, use your best judgement – go and seek help if you have any doubts whatsoever.

What is the RICE recovery method? 

I’m going to break this down so you know what to do at all stages when you’ve pulled a muscle so you can get back to being 100% as soon as possible.  
As soon as you know you’ve pulled a muscle – I highly recommend you use the tried and tested ‘RICE’ method.  
This is a treatment that’s recommended to do within the first 24 hours of you pulling a muscle, and it can be a great way to help yourself.  

Rest  
This might be obvious.  
The first thing you need to do is stop whatever it is you did that pulled your muscle in the first place. I can’t tell you how many times I’ve seen people injure themselves (especially during exercise) and decide to just go ahead and push through the pain… 
Pushing through the pain is something that is guaranteed to make any injury worse.  

Ice  
A question I get asked a lot is ‘when do I use ice and when do I use heat?’  
The sooner you apply ice, the better!  
Ice provides pain relief and helps minimise swelling, which is the primary purpose of ice.  
It’s best to think of ice as a pain-reliever. 

Do not apply ice directly to the skin, unless you want to deal with cold burns alongside a pulled muscle! Wrap this in a tea towel and then apply to the area. 

Compression 
Apply a soft bandage to the area to help support the pulled muscle and reduce the overall swelling, but make sure not to wrap the area so tightly that you restrict blood flow to the area.  
Use your judgement of what tight is too tight for your body!  

Elevation  
Whenever possible try and keep the injured muscle elevated, above the level of your heart when you can. 
You can use pillows to help raise the pain point whilst you rest.  


As a general rule, after doing the RICE method for a day, try and get moving as soon as possible the following day. I’m only talking about gentle movements that do not cause pain.  
If anything causes pain – stop this immediately and continue with the RICE method. 


How Can I Prevent Pulling a Muscle?  
You don’t always need to rush off to a pharmacy and buy the ‘magic cure’ to rub on muscles or take painkillers, there is almost always a natural solution out there waiting for you to try.  

Although the RICE method is not a guaranteed fix… it’s proven to help ease the pain and is a good place to start.  

But preventing injuries such as pulled muscles is a lot easier than you may think.  


Stay Hydrated  
By staying hydrated, you’re reducing the risk of cramp (which does cause muscle sprain) and you’re also looking after your blood sugar levels which can stop you feeling light-headed and dizzy!  

By staying hydrated, you’re helping both your muscles and other aspects of your health.  

Warm Up Properly  
One vital thing you can do to prepare yourself for any kind of activity (it doesn’t have to just be exercise) can be to stretch…  

Some simple warm up exercises can help elasticate the muscles and prevent further injury.  


Pace Yourself 
The last thing that you want to do is injure yourself… so remember not to do too much at once and listen to your body. 
Whether you’re lifting something heavy, weightlifting or simply playing with the kids and grandkids, too much of something is definitely not always a good thing.  

Move 
 You can’t stretch your muscles without moving…  
Like I said further up, muscle strain is caused when your body is not prepared for a sudden movement.  
Try to build up your exercise and activity levels as weeks progress, this will allow you to build strength in your muscles and prevent things like muscle cramps, tension and aches.  


Try to get into good, healthy habits as soon as possible – starting today.  
In fact, you’ve picked one up already by reading this blog! In doing so, you’re going to give yourself the best chance of being active, happy, and healthy. 
 
We’re Here To Help…  
If you’re in pain and would like to talk to us about getting some help, some specialist advice, or if you are looking for a diagnosis, remember we are always here to help you. 
 
 
We are safely offering both face-to-face appointments.  
If you would like to get one of our limited slots, please click here to complete our enquiry form or CALL us on (512)261-8699 

P.S. Do you know someone with aches in their knees, hips, or a really stiff lowerback?  

Who do you know that is always telling you about their aches and pains? We would love to help them live a pain free life too.   

That person could be someone who you live with, work with, or an extended friend or family member, who is maybe suffering with some kind of ache or pain that we can fix. It might even be someone you enjoy to cycle with.  
2 Comments

Back to School

7/23/2021

6 Comments

 
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The first day back to school can not only be overwhelming for the students but overwhelming for the parents as well! This Health Blog will give you some quick tips on how to start your year off right. The best part is you don’t have to do it alone. At Body Balance Physical Therapy, we can help get you and your kids in the healthiest way to carry heavy back packs, picking up and setting down kids and supplies etc. We are here to help keep your body stay healthy and happy.

​​​The following health and safety tips are from the American Academy of Pediatrics (AAP).

Backpack Safety
  • Choose a backpack with wide, padded shoulder straps and a padded back. Pack light.
  • Organize the backpack to use all of its compartments. Pack heavier items closest to the center of the back. The backpack should never weigh more than 10% to 20% of your child's body weight. Go through the pack with your child weekly, and remove unneeded items to keep it light.
  • Remind your child to always use both shoulder straps. Slinging a backpack over one shoulder can strain muscles.
  • Adjust the pack so that the bottom sits at your child's waist.
  • If your school allows, consider a rolling backpack. This type of backpack may be a good choice for students who must tote a heavy load. Remember that rolling backpacks still must be carried up stairs, they may be difficult to roll in snow, and they may not fit in some lockers. And review backpack safety with your child.

To help keep your back strong throughout the year click here to ​Schedule an Appointment Now. 
Make an appointment with one of our amazing physical therapist and let us create a personalized and tailored plan for your needs before the back pain becomes to much!


Traveling To & From School
Review the basic rules with your student and practice any new routes or modes of transportation:


Bike
  • Practice the bike route to school before the first day of school to make sure your child can manage it.
  • Always wear a bicycle helmet, no matter how short or long the ride.
  • Ride on the right, in the same direction as auto traffic and ride in bike lanes if they are present.
  • Use appropriate hand signals.
  • Respect traffic lights and stop signs.
  • Wear bright-colored clothing to increase visibility.
  • White or light-colored clothing and reflective gear is especially important after dark.
  • Know the "rules of the road."

Walking to School
  • Children are generally ready to start walking to school at 9 to 11 years of age.
  • Make sure your child's walk to school is a safe route with well-trained adult crossing guards at every intersection.
  • Identify other children in the neighborhood with whom your child can walk to school.  In neighborhoods with higher levels of traffic, consider organizing a "walking school bus," in which an adult accompanies a group of neighborhood children walking to school.
  • Be realistic about your child's pedestrian skills. Because small children are impulsive and less cautious around traffic, carefully consider whether or not your child is ready to walk to school without adult supervision. If the route home requires crossing busier streets than your child can reasonably do safely, have an adult, older friend or sibling escort them home.
  • If your children are young or are walking to a new school, walk with them or have another adult walk with them the first week or until you are sure they know the route and can do it safely. If your child will need to cross a street on the way to school, practice safe street crossing with them before the start of school.
  • Bright-colored clothing or a visibility device, like a vest or armband with reflectors, will make your child more visible to drivers.

Eating During the School Day

  • Studies show that children who eat a nutritious breakfast function better. They do better in school, and have better concentration and more energy. Some schools provide breakfast for children; if yours does not, make sure they eat a breakfast that contains some protein.
  • Most schools regularly send schedules of cafeteria menus home and/or have them posted on the school's website. With this advance information, you can plan on packing lunch on the days when the main course is one your child prefers not to eat.
  • Many children qualify for free or reduced price food at school, including breakfast. The forms for these services can be completed at the school office. Hunger will affect a child's performance in class.
  • Look into what is offered inside and outside of the cafeteria, including vending machines, a la carte, school stores, snack carts and fundraisers held during the school day. All foods sold during the school day must meet nutrition standards established by the US Department of Agriculture (USDA). They should stock healthy choices such as fresh fruit, low-fat dairy products, water and 100% fruit juice. Learn about your child's school wellness policy and get involved in school groups to put it into effect. Also, consider nutrition if you child will be bringing food to eat during school.
  • Each 12-ounce soft drink contains approximately 10 teaspoons of sugar and 150 calories. Drinking just one can of soda a day increases a child's risk of obesity by 60%. Choose healthier options (such as water and appropriately sized juice and low-fat dairy products) to send in your child's lunch.
 
To learn more about our nutrition program click here
:
Nutrition
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Develop a Sleep Routine 
  • Getting enough sleep is critical for a child to be successful in school. Children who do not get enough sleep have difficulty concentrating and learning as well as they can.
  • Set a consistent bedtime for your child and stick with it every night. Having a bedtime routine that is consistent will help your child settle down and fall asleep. Components of a calming pre-bedtime routine may involve a bath/shower, reading with them, and tucking them in and saying good-night to them.
  • Have your child turn off electronic devices well before bedtime.
  • Try to have the home as quiet and calm as possible when younger children are trying to fall asleep.
  • Insufficient sleep is associated with lower academic achievement in middle school, high school and college, as well as higher rates of absenteeism and tardiness. The optimal amount of sleep for most younger children is 10-12 hours per night and for adolescents (13-18 year of age) is in the range of 8-10 hours per night. See Healthy Sleep Habits: How Many Hours Does Your Child Need? for more information. 

 Making the First Day Easier  
  • Parents should remember that they need not wait until the first day of class to ask for help. The best time to get help might be one to two weeks before school opens.
  • Many children become nervous about new situations, including changing to a new school, classroom or teacher. This may occur at any age. If your child seems nervous, it can be helpful to rehearse entry into the new situation. Take them to visit the new school or classroom before the first day of school. ​
  • Find another child in the neighborhood with whom your child can walk to school or ride on the bus.
  • If it is a new school for your child, attend any available orientations and take an opportunity to tour the school before the first day. Bring the child to school a few days prior to class to play on the playground and get comfortable in the new environment.
  • If you feel it is needed, drive your child (or walk with her) to school and pick her up on the first day, and get there early on the first day to cut down on unnecessary stress.
  • Make sure to touch base with your child's new teacher at the beginning or end of the day so the teacher knows how much you want to be supportive of your child's school experience.
  • Consider starting your child on their school sleep/wake schedule a week or so ahead of time so that time change is not a factor on their first couple of days at school. ​

We have a great video below to show you a quick exercise you can do to strengthen your shoulder before coming in to see us. Like and share us on facebook www.facebook.com/BodyBalancePhysicalTherapyLakeway and our instagram page to stay up to date on the latests exercises, workshops, and special offers!
​Additional Information from HealthyChildren.org: 
  • Administering Medication at School: Tips for Parents
  • Snacks & Sugary Foods in School: AAP Policy Explained
  • Create an Allergy and Anaphylaxis Emergency Plan: AAP Report Explained
  • How You Can Help Your Child Avoid & Address Bullying
  • Back to School, Back to the Doctor​​
  • The Healthy Children Show: Energy Balance for School-Age Kids (Video) 
Source
American Academy of Pediatrics (Copyright © 2017)
The information contained on this Web site should not be used as a substitute for the medical care and advice of your pediatrician. There may be variations in treatment that your pediatrician may recommend based on individual facts and circumstances.
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What is Ataxia?

7/2/2021

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Ataxia is a movement disorder caused by problems in the brain. When you have ataxia, you have trouble moving parts of your body the way you want. Or the muscles in your arms and legs might move when you don’t want them to. The word ataxia actually means “without coordination.”

Ataxia isn’t a disorder or a disease itself -- it’s a sign of other underlying disorders or diseases. Doctors have discovered anywhere from 50 to 100 different ataxias. They are grouped into categories based on what causes them, or based on which part of the body they affect.


How can Body Balance Physical Therapy help you? We have a Doctor of physical therapy that is a specialist in Neurological conditions who can help you build your strength and maintain independence.

It doesn’t matter what stage you’re in, physical therapy WILL MAKE A DIFFERENCE! To learn more about our specialist and how we treat click here Neurologic Physical Therapy.
​

Here are some of the different types of Ataxia. Reading through this can help give you a broader knowledge of what type you have or what more specific question to ask your doctor to get a proper diagnosis. Once you are diagnosed the best thing you can do next is ask your doctor for a
prescription for physical therapy. The sooner you get help, the stronger you will be! 

Cerebellar Ataxia
Your cerebellum is the part of your brain that’s in charge of balance and coordination. If part of your cerebellum starts to wear away, you can develop cerebellar ataxia. Sometimes it can also affect your spinal cord. It’s the most common form of ataxia.

Symptoms of cerebellar ataxia include:
  • Changes in your voice
  • Dizziness
  • Fatigue
  • Headaches
  • Muscle tremors
  • Slurred speech
  • Trouble walking
  • Wide gait
Sensory Ataxia
Sensory ataxia is the result of damage to nerves in your spinal cord or your peripheral nervous system. That is the part of your nervous system outside of the brain and spinal cord.
When you have sensory ataxia, you have less sensation in your feet and legs from the nerve damage, so you have less feedback from your brain telling you where your body is in relation to the ground. It’s also called proprioceptive ataxia.
Symptoms of sensory ataxia include:
  • Difficulty touching your finger to your nose with closed eyes
  • Inability to sense vibrations
  • Trouble walking in dim light
  • Walking with a “heavy step,” or stomping when you walk
Vestibular Ataxia
Vestibular ataxia affects your vestibular system. This system is made up of your inner ear and ear canals, which contain fluid. They sense the movements of your head and help with your balance and spatial orientation.
When the nerves in your vestibular system are affected, you can have the following problems:
  • Blurred vision and other eye issues
  • Nausea and vomiting
  • Problems standing and sitting
  • Staggering when you walk
  • Trouble walking in a straight line
  • Vertigo, or dizziness

WebMD Medical Reference
Sources 
© 2020 WebMD, LLC. All rights reserved.
Jennifer Millar is a physical therapist who works with John Hopkins Medicine. She will show you the benefits of exercise for managing the symptoms of ataxia. She will further describe and demonstrates the exercises that individuals with ataxia can do to improve their core strength and balance. Click here: youtu.be/BMhxywDhhrw 
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Jennifer Millar PT Exercise
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Lower Back and Sports Performance

6/4/2021

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Welcome to Body Balance Physical Therapy & Sports Performance's health blog about Lumbar Spine problems. Knowing the main parts of your lower back and how these parts work is important so you can learn to care for your back long term.

Two common anatomic terms are useful as they relate to the low back. The term anterior refers to the front of the spine. The term posterior refers to the back of the spine. The section of the spine that makes up the low back is called the lumbar spine. The front of the low back is therefore called the anterior lumbar area. The back of the lower spine is called the posterior lumbar area.

This article gives a general overview of the anatomy of the low back. It should help you understand: what parts make up the low back and how these parts work. 

If your having lower back pain and you dont know where to start book an evelaution here 
Schedule an Appointment Now  with one of our amazing physical therapist now!!​                               

IMPORTANT STRUCTURES

Lumbar Spine Anatomy The important parts of the lumbar spine include: bones and joints
nerves 
connective tissues muscles spinal segments. This section highlights important structures in each category.

Bones and Joints 
The human spine is made up of 24 spinal bones, called vertebrae. Vertebrae are stacked on top of one another to form the spinal column. The spinal column is the body's main upright support. From the side, the spine forms three curves. The neck, called the cervical spine, curves slightly inward. The middle back, or thoracic spine, curves outward. The outward curve of the thoracic spine is called kyphosis. The low back, also called the lumbar spine, curves slightly inward. An inward curve of the spine is called lordosis.

Three Curves in Spine
The lumbar spine is made up of the lower five vertebrae. Doctors often refer to these vertebrae as L1 to L5. The lowest vertebra of the lumbar spine, L5, connects to the top of the sacrum, a triangular bone at the base of the spine that fits between the two pelvic bones. Some people have an extra, or sixth, lumbar vertebra. This condition doesn't usually cause any particular problems.

Lower Vertebrae
Each vertebra is formed by a round block of bone, called a vertebral body. The lumbar vertebral bodies are taller and bulkier compared to the rest of the spine. This is partly because the low back has to withstand pressure from body weight and from movements such as lifting, carrying, and twisting. Also, large and powerful muscles attaching on or near the lumbar spine place extra force on the lumbar vertebral bodies.

A bony ring attaches to the back of each vertebral body. This ring has two parts. Two pedicle bones connect directly to the back of the vertebral body. Two lamina bones join the pedicles to complete the ring. The lamina bones form the outer rim of the bony ring. When the vertebrae are stacked on top of each other, the bony rings form a hollow tube that surrounds the spinal cord and nerves. The laminae provide a protective roof over these nerve tissues.

Bony Ring
A bony knob projects out at the point where the two lamina bones join together at the back of the spine. These projections, called spinous processes, can be felt as you rub your fingers up and down the back of your spine. Each vertebra also has two bony knobs that point out to the side, one on the left and one on the right. These bony projections are called transverse processes. The projections in the low back are broader than in other areas of the spine because many large back muscles attach and impart powerful forces on them.

Between the vertebrae of each spinal segment are two facet joints. The facet joints are located on the back of the spinal column. There are two facet joints between each pair of vertebrae, one on each side of the spine. A facet joint is made of small, bony knobs that line up along the back of the spine. Where these knobs meet, they form a joint that connects the two vertebrae. The alignment of the facet joints of the lumbar spine allows freedom of movement as you bend forward and back.

Facet Joints
The surfaces of the facet joints are covered by articular cartilage. Articular cartilage is a smooth, rubbery material that covers the ends of most joints. It allows the ends of bones to move against each other smoothly, without friction.

Articular Cartilage
On the left and right side of each vertebra is a small tunnel called a neural foramen. (Foramina is the plural term.) The two nerves that leave the spine at each vertebra go through the foramina, one on the left and one on the right. The intervertebral disc (described later) sits directly in front of the opening. A bulged or herniated disc can narrow the opening and put pressure on the nerve. A facet joint sits in back of the foramen. Bone spurs that form on the facet joint can project into the tunnel, narrowing the hole and pinching the nerve.

Neural Foramen Nerves
The hollow tube formed by the bony rings on the back of the spinal column surrounds the spinal cord. The spinal cord is like a long wire made up of millions of nerve fibers. Just as the skull protects the brain, the bones of the spinal column protect the spinal cord.

Spinal Cord
The spinal cord extends down to the L2 vertebra. Below this level, the spinal canal encloses a bundle of nerves that goes to the lower limbs and pelvic organs. The Latin term for this bundle of nerves is cauda equina, meaning horse's tail. Between vertebrae, two large nerves branch off the spinal cord, one on the left and one on the right. The nerves pass through the neural foramina of each vertebra. These spinal nerves group together to form the main nerves that go to the organs and limbs. The nerves of the lumbar spine (cauda equina) go to the pelvic organs and lower limbs.

Watch our very own Dr Nathan Everett, DPT  explain how it all works togeather.

​Orthopedic & Manual Physical TherapyConnective Tissues
Connective tissues are networks of fiber that hold the cells of the body together. Ligaments are strong connective tissues that attach bones to other bones. Several long ligaments connect on the front and back sections of the vertebrae. The anterior longitudinal ligament runs lengthwise down the front of the vertebral bodies. Two other ligaments run full-length within the spinal canal. The posterior longitudinal ligament attaches on the back of the vertebral bodies. The ligamentum flavum is a long elastic band that connects to the front surface of the lamina bones (just behind the spinal cord). Thick ligaments also connect the bones of the lumbar spine to the sacrum (the bone below L5) and pelvis.

Ligaments
A special type of structure in the spine called an intervertebral disc is also made of connective tissue. The fibers of the disc are formed by special cells, called collagen cells. The fibers may be lined up like strands of nylon rope or crisscrossed like a net. An intervertebral disc is made of two parts. The center, called the nucleus, is spongy. It provides most of the shock absorption in the spine. The nucleus is held in place by the annulus, a series of strong ligament rings surrounding it.                                 

Two Parts of Intervertebral Disc 
Muscles
The muscles of the low back are arranged in layers. Those closest to the skin's surface, the superficial layer, are covered by a thick tissue called fascia. The middle layer, called the erector spinal, has strap-shaped muscles that run up and down over the lower ribs, chest, and low back. They join in the lumbar spine to form a thick tendon that binds the bones of the low back, pelvis, and sacrum. The deepest layer of muscles attaches along the back surface of the spine bones, connecting the low back, pelvis, and sacrum. These deepest muscles coordinate their actions with the muscles of the abdomen to help hold the spine steady during activity.

Low Back Muscles Spinal Segment
​
A good way to understand the anatomy of the lumbar spine is by looking at a spinal segment. Each spinal segment includes two vertebrae separated by an intervertebral disc, the nerves that leave the spinal column at each vertebra, and the small facet joints that link each level of the spinal column. The intervertebral disc separates the two vertebral bodies of the spinal segment. The disc normally works like a shock absorber. It protects the spine against the daily pull of gravity. It also protects the spine during heavy activities that put strong force on the spine, such as jumping, running, and lifting. The spinal segment is connected by two facet joints, described earlier. When the facet joints of the lumbar spine move together, they bend and turn the low back.                                                 
                                                            SUMMARY
​
Many important parts make up the anatomy of the back. Understanding the regions and structures of the lumbar spine can help you be more involved in your health care and better able to care for your back problem. To learn what our patients have to say watch one of our testimonials here! Orthopedic & Manual Physical Therapy

Portions of this document copyright MMG, LLC.
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How The Shoulder Works

6/3/2021

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This article will help you understand:
  • what parts make up the shoulder
  • how these parts work together​

                                              IMPORTANT STRUCTURES
Acromioclavicular Joint

​The important structures of the shoulder can be divided into several categories.
These include:
  • bones and joints
  • ligaments and tendons
  • muscles
  • nerves
  • blood vessels
  • bursae

Bones and Joints
The bones of the shoulder are the humerus (the upper arm bone), the scapula (the shoulder blade), and the clavicle (the collar bone). The roof of the shoulder is formed by a part of the scapula called the acromion.

Shoulder Bones
There are actually four joints that make up the shoulder. The main shoulder joint, called the glenohumeral joint, is formed where the ball of the humerus fits into a shallow socket on the scapula. This shallow socket is called the glenoid.
The acromioclavicular (AC) joint is where the clavicle meets the acromion.

Acromioclavicular and Glenohumarel Joints
The sternoclavicular (SC) joint supports the connection of the arms and shoulders to the main skeleton on the front of the chest.

Sternoclavicular and Scapulothroacic Joints
A false joint is formed where the shoulder blade glides against the thorax (the rib cage). This joint, called the scapulothroacic joint, is important because it requires that the muscles surrounding the shoulder blade work together to keep the socket lined up during shoulder movements.
Articular cartilage is the material that covers the ends of the bones of any joint. Articular cartilage is about one-quarter of an inch thick in most large, weight-bearing joints. It is a bit thinner in joints such as the shoulder, which don't normally support weight. Articular cartilage is white and shiny and has a rubbery consistency. It is slippery, which allows the joint surfaces to slide against one another without causing any damage. The function of articular cartilage is to absorb shock and provide an extremely smooth surface to make motion easier. We have articular cartilage essentially everywhere that two bony surfaces move against one another, or articulate. In the shoulder, articular cartilage covers the end of the humerus and socket area of the glenoid on the scapula.

Ligaments and Tendons
There are several important ligaments in the shoulder. Ligaments are soft tissue structures that connect bones to bones. A joint capsule is a watertight sac that surrounds a joint. In the shoulder, the joint capsule is formed by a group of ligaments that connect the humerus to the glenoid. These ligaments are the main source of stability for the shoulder. They help hold the shoulder in place and keep it from dislocating.

Ligaments attach the clavicle to the acromion in the AC joint. Two ligaments connect the clavicle to the scapula by attaching to the coracoid process, a bony knob that sticks out of the scapula in the front of the shoulder.
A special type of ligament forms a unique structure inside the shoulder called the labrum. The labrum is attached almost completely around the edge of the glenoid. When viewed in cross section, the labrum is wedge-shaped. The shape and the way the labrum is attached create a deeper cup for the glenoid socket. This is important because the glenoid socket is so flat and shallow that the ball of the humerus does not fit tightly. The labrum creates a deeper cup for the ball of the humerus to fit into.

The labrum is also where the biceps tendon attaches to the glenoid. Tendons are much like ligaments, except that tendons attach muscles to bones. Muscles move the bones by pulling on the tendons. The biceps tendon runs from the biceps muscle, across the front of the shoulder, to the glenoid. At the very top of the glenoid, the biceps tendon attaches to the bone and actually becomes part of the labrum. This connection can be a source of problems when the biceps tendon is damaged and pulls away from its attachment to the glenoid.

Want a quick exercise to measure your shoulder strength? Whatch one of our great videos below or visit us on our youtube channel for TONS of options!! 
www.youtube.com/channel/UCMUUkF2LxK5SL9X9CySOL7g

Anatomy Ligaments and Tendons

Labrum
The tendons of the rotator cuff are the next layer in the shoulder joint. Four rotator cuff tendons connect the deepest layer of muscles to the humerus.
Muscles the rotator cuff tendons attach to the deep rotator cuff muscles. This group of muscles lies just outside the shoulder joint. These muscles help raise the arm from the side and rotate the shoulder in the many directions. They are involved in many day-to-day activities. The rotator cuff muscles and tendons also help keep the shoulder joint stable by holding the humeral head in the glenoid socket.

Rotator Cuff Tendons
The large deltoid muscle is the outer layer of shoulder muscle. The deltoid is the largest, strongest muscle of the shoulder. The deltoid muscle takes over lifting the arm once the arm is away from the side.

Deltoid Muscle
Nerves 
all of the nerves that travel down the arm pass through the axilla (the armpit) just under the shoulder joint. Three main nerves begin together at the shoulder: the radial nerve, the ulnar nerve, and the median nerve. These nerves carry the signals from the brain to the muscles that move the arm. The nerves also carry signals back to the brain about sensations such as touch, pain, and temperature.

Nerves and Blood Vessels

Blood Vessels traveling along with the nerves are the large vessels that supply the arm with blood. The large axillary artery travels through the axilla. If you place your hand in your armpit, you may be able to feel the pulsing of this large artery. The axillary artery has many smaller branches that supply blood to different parts of the shoulder. The shoulder has a very rich blood supply.

Bursae sandwiched between the rotator cuff muscles and the outer layer of large bulky shoulder muscles are structures known as bursae. Bursae are everywhere in the body. They are found wherever two body parts move against one another and there is no joint to reduce the friction. A single bursa is simply a sac between two moving surfaces that contains a small amount of lubricating fluid.

Think of a bursa like this: If you press your hands together and slide them against one another, you produce some friction. In fact, when your hands are cold you may rub them together briskly to create heat from the friction. Now imagine that you hold in your hands a small plastic sack that contains a few drops of salad oil. This sack would let your hands glide freely against each other without a lot of friction.



                                                                     SUMMARY
As you can see, the shoulder is extremely complex, with a design that provides maximum mobility and range of motion. Besides big lifting jobs, the shoulder joint is also responsible for getting the hand in the right position for any function. When you realize all the different ways and positions we use our hands every day, it is easy to understand how hard daily life can be when the shoulder isn't working well.

Call 
(512)261-8699 now to book an appointment with one of our physical therapist and let us get you out of pain fast!

Portions of this document copyright MMG, LLC.
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Causes of Sciatica and The Solution

6/3/2021

1 Comment

 
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There can be a variety of root causes of sciatica, such as a herniated disc, degenerative disc disease, facet joint dysfunction, osteoarthritis and more. The center of a lumbar disc is filled with a jelly-like substance that can break through the outer layer and press on a nearby nerve root.

This nerve compression can cause nerve root pain in the back. Keep in mind that the disc walls are abundant with nerve fibers. Any tear through the wall can cause severe pain. As people age, the lumbar discs lose hydration and wear down. There is no cushion for any impact. Tears can also develop and cause pain. This condition is known as degenerative disc disease.

Facet joint dysfunction can also cause back pain and sciatica. If the cartilage of these joints is damaged or not functioning properly, the end result can be back pain or sciatica. Osteoarthritis is associated with aging. It is a condition that gradually progresses.

The discs and facet joints are worn down. It causes back pain, swelling and instability. Any trauma or compression fracture can result in sciatica, such as a car accident or a fall. 

Do You Feel That Way Too?
Backpain and sciatica are often related. Sciatica causes back pain, numbness and weakness that radiates along the sciatic nerve.

The sciatic nerve is a big nerve that travels the full length of the body, following the lumbar region of the back and down the leg all the way to the feet. 

Pain that radiates from your lower (lumbar) spine to your buttock and down the back of your leg is the hallmark of sciatica. You might feel the discomfort almost anywhere along the nerve pathway, but it's especially likely to follow a path from your low back to your buttock and the back of your thigh and calf. Pressure is usually put upon the lumbar nerve root. It is important to note that sciatica is a symptom of an underlying problem. It is not a diagnosis in itself. The pain can vary widely, from a mild ache to a sharp, burning sensation or excruciating pain. Sometimes it can feel like a jolt or electric shock. It can be worse when you cough or sneeze, and prolonged sitting can aggravate symptoms. Usually only one side of your body is affected. Some people also have numbness, tingling or muscle weakness in the affected leg or foot.

You might have pain in one part of your leg and numbness in another part.
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Well, here's 4 things you can do:

1. First off, you need to make a decision about getting help. So many people procrastinate for so long, thinking that Sciatic pain will ‘just go away with time’, but then 6 months down the line they’re still putting up with it, and nothing’s changed… Or it gets worse

2. Next, do the RIGHT exercises - one of the best things to help you ease your Back and Sciatic pain is to do the right series of progressed exercises - the right exercises given to you by a Physical therapist will help reduce pain, and allow you to move freely again quick - and make sure that the problems don’t come back anytime soon (or aggravate your back even more like some exercises do).

3. Avoid sitting and long periods of rest - ever tried to get up from the sofa after resting for a while, but you struggle because your back feels so painful and tight? That’s because one of the worst things you can do that adds to Back pain is rest, and sit for long periods of time. Too much rest, and sitting in awkward positions makes your back stiff and tight. It would really help if you were given appropriate strengthening exercises for better posture, alongside hands-on treatment, to get you active and healthy as quickly as possible.

4. Get​ real, “hands-on” Physio - PT is proven to help people with low-back pain. In fact, at Body Balance Physical Therapy, it’s one of the most common injuries we see. If your back pain is affecting your job, your ability to keep active, if it threatens your independence or gets in the way of spending quality time with family and friends - Physical Therapy can help get you back to living the life you deserve as quickly as possible.
​
If you would like to know how the Physical Therapy team at Body Balance Physical Therapy can help you live with less Back pain - we invite you to start with a  no-obligation, risk free appointment at our clinic.
​          Click here to Schedule an Appointment Now
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