The holidays are upon us… and with the festive season comes a feast of cakes, desserts, late night snacks, and indulgent lunches. At this time of year, then, it seems especially difficult to keep healthy and to stay fit. Many of us have children, families, and friends to socialize with during this time, too, and finding an hour or two a day to keep track of our habits and fitness level seems, well, near impossible.

The good news is, though, there is a way. In this post, I’m going to discuss tips for staying healthy and fit this festive season. The health of your body and mind is of utmost importance when it comes to making the most of those special times with your family and loved ones, and staying fit and keeping up good habits means that the risk of injury after the festive season is also reduced.

So, if you’re ready to tackle the holidays healthily, take a look at these helpful tips:

1. Make time for keeping active
   I know that it can be stressful trying to fit in an hour during your busy day for physical activity. The problem is, however, that many of us view our fitness regime as something fixed, a certain activity, for example, or that is must happen in a fixed place. This often hinders our ability to actually DO anything. Why not get creative? Holidays are all about trying to spend as much time with our loved ones as possible, after all. So, why not try doing group activities like, for example, exercise videos, ice skating, basketball, or even just a walk in town? Physical activity doesn’t have to mean an hour in the gym – it can be as simple as sharing a brisk walk through your nearest park with your partner, children, or friends.
2. Avoid Overeating
   Now, you knew this tip was coming, didn’t you? Aren’t we all guilty of having just a little more potato salad, or just one more slice of cake? How about just one more glass of wine, or that last beer in the cooler? Let me let you in on a secret: overeating is a lot less about eating too much than it is about being unawareof WHAT we’re eating. Your body has a built in mechanism for letting you know when you’re full; eating slowly and mindfully gives you the chance to take note of its warning. In addition to staying tuned-in to your body, try eating healthier snacks such as fruits and veggies, and make sure that you’re drinking enough water throughout the day. Including enough fiber and anti-inflammatory foods into your festive diet with help stave off an upset stomach and acid reflux, too.
3. Give Yourself Downtime
   I’m sure you think this sounds a lot easier said than done, especially with kids running around, food to prepare, and your leave not even docked in at work yet. I understand, but allowing yourself to be restful during your stressful holiday period is one of the most important aspects of staying healthy. Why not try and replace the TV screen for a book at night, try meditation for a few minutes a day, or even just sit in the garden with a cup of coffee in the morning? Soothing music, sketching, or even watching a movie you’ve been longing to see will add quality of life to your holiday experience.
4. Challenge Yourself
   Stress can overwhelm us during the holidays – from anxiety about unfinished business projects, to the financial strain of gifts and back-to-school supplies. And yet, it is often during the times of most stress that we find the strength to change those things that hamper our personal growth. So, my challenge is this: do something truly good for yourself. Stretch every day, quit smoking, cook a wholesome meal for your family, ride a bike – anything that makes you feel happier. Now is the time to embrace all the love in your life, and starting a good new habit – and increasing your health by eradicating bad ones – is such a wonderful place to start. There has never been a better time than now!

Because we understand how important time with your loved ones is, we want you to enjoy his festive season healthily, without pain, and without the anxiety that can accompany it. If you are currently suffering from physical pain that stops you from truly embracing the happiness of the festive season, or you’re in any physical comfort that deters you from trying the tips above, I invite you to call us today for more information on how one of our qualified, professional physical therapists can help you. Physical therapy is the fastest, most effective way of relieving pain and fixing the root cause of the problem so that you no longer have to worry about discomfort, early nights, painkillers, or missed social events.We want this festive season to be undeniably special – call us today for more information on how we can help you, right now!

So, there you have it: tips for how to stay healthy and fit this festive season. Being healthy doesn’t have to mean overhauling your entire life – it doesn’t even mean you can’t have an extra piece of cake, really. It means that you’re mindful and aware of your body, of the strains you face, and of ways in which to deal with that stress. Making time for some exercise, including some downtime, stretching, and eating well, will all help you get back into your normal routine when the New Year rolls around. Don’t let this festive derail you of your healthy habits, activity levels, or goals – keep aware of how you spend your time, make the most of it, and don’t be afraid to get creative.

We hope you have a wonderful, healthy, and pain free Christmas! Happy holidays!

For many of us, the holiday season is accompanied by food, family, and oftentimes a headache or two. Headaches are, in fact, one of the most common ailments many patients face during the festive season – albeit literally or figuratively!

When it comes to pain, though, the good news is that headaches don’t have to be a guaranteed side effect of your time off. Luckily, there are ways to relieve your headache and even prevent it happening in the first place. This post offers you some highly effective tips for overcoming your headaches and staving off any future pain. Take a look:

1. Warm Showers and Baths
   When headaches strike, either from overworked and stressed muscles, or loud noises in your otherwise calm home, having a warm bath or shower does wonders for relieving the pain. Make sure to allocate a fairly quiet part of your day to yourself, run a bath, and relax in the warm water with your favorite book in hand. Ensure that the warm water reaches all the way to the base of your neck, so as to target stiff, inflamed muscles that may be contributing to your headache.
2. Light Massaging
   Lightly massaging your neck muscles and your temples is a great way to relieve excess tension in the area. Inflamed, stiff muscles tend to get tight and cause headaches, therefore using your fingertips to gently release any pressure is a sure-fire way of relieving the pain. Be sure not to press too hard, as too much pressure may actually aggravate the pain.
3. Avoid Loud Sounds and Bright Lights
   During the holidays it’s almost impossible to escape uninvited sounds and/or lights in our homes. But, when you have a headache, the best thing to do is to remove yourself from environments that are too bright or noisy. Why not make a room in your house dedicated solely to your relaxation? No gifts, tinsel, or kids allowed! Create a space where you’re able to lie down in silence with your eyes closed – use an eye-mask if you like – therefore allowing your headache not to be aggravated. In this way, your healing time with decrease dramatically and you’ll definitely be able to face the rest of the day with new vigor.
4. Watch Those Drinks!
   The holiday season also seems to usher in a time of parties, family get-togethers, and morning coffees. And while we all love our java in the morning, be careful not to overdo your caffeine intake. Reach for some nuts or berries to boost your energy if you feel low. Caffeine dramatically increases your chances of experiencing headaches. Truth be told, so does alcohol, I’m afraid. As you might know, drinking too much alcohol can cause you to feel unpleasant the day after. More than that, though, alcohol actually dehydrates you, thus leaving you exposed to a high risk of headaches. If you are drinking alcohol, then, make sure to follow each drink with a healthy amount of H2O!
5. Stop Smoking
   If you’re a smoker, I realize this is a difficult tip. The truth is, though, smoking decreases your appetite, thereby allowing your energy levels to slump – and low blood sugar often leads to headaches. Try stepping away from the nicotine, as doing so will give you a head start in beating anxiety and stress which also cause headaches.
6. Eat Regularly
   As the previous tip mentioned, low blood sugar actually increases the frequency and intensity of headaches. Make sure you take care to eat regularly throughout the day, and try not to fill up on foods high in sugar, salt, or fat. Stick to healthier options like nuts, fruits, or vegetables. Whole foods offer a great combination of fiber and slow-release glucose which will help keep your energy levels up and your headaches away.
7. Drink Enough Water
   Dehydration is a major contributor to the frequency of headaches. If you’re loading up on soda, coffee, or tea, but you’re not drinking enough water during the day, you’re likely to have a headache at some point. Not only does water flush out toxins from your body, but it also keeps your neck muscles slack and supple, allowing them to stretch with ease – thereby avoiding cramps, seizing, or stiffness… and therefore, headaches. Drink at least 8-10 cups of water a day – the results will surprise you!

The truth is, many headaches can be relieved naturally, and if you’re currently taking painkillers or other medication to overcome your headaches, it’s time to try a different route. Not only are painkillers detrimental to your overall health, they only mask the pain – temporarily, at that. Did you know that one of the best ways to tackle headaches is physical therapy? In fact, a professional, qualified physical therapist is able to find the root cause of the problem and help heal and prevent recurring headaches!

If you’ve never spoken to a PT about your headaches, there is no time like the present! We invite you to contact us, right now, for information on how we can help you ditch the headaches, painkillers, and causes of discomfort. One of our dedicated, friendly PT’s will gladly assist you with any information you may need.

And there you have it: 7 essential tips for gaining relief from headaches, right now. We know that headaches can be an almost daily occurrence during the festive season, but by trying our helpful tips you’ll be sure to overcome the pain in no time. Some extra things to consider: try avoiding sugar, exercise regularly, and find time to relax during the day. We wish you the very best for this holiday period, and we genuinely encourage you to tackle those headaches, head on!

Happy holidays!

Are you in pain and just can’t seem to break free of the discomfort? Or, are you feeling under the weather, stiff, groggy, without energy, and just plain drained? If so, then it might be time to turn your attention to your sleeping habits. Your sleep is essential not just for your mood, but for your health. In this post I look at how sleep affects your health and why paying attention to your sleeping habits might just be the breakthrough you’re looking for on your journey to a pain free life.

Let me start by sharing something interesting. Research has shown that the habits you form before bed greatly affect the amount of time you sleep, as well as the quality of your rest. I’ll let you think about this for a minute – we’ll get back to that later. For now, though, let’s have a look at why we need a good night’s rest:

Healing: Muscle and Joint Health
If you’re currently suffering from back pain, neck pain, shoulder pain, or any ailment causing you discomfort, one of the best things you can do is get more sleep. Why? Because your slumber actually accelerates the body’s natural healing processes, allowing your muscles to recoup and your cells to repair.

Preventing Disease
Not only is a good night’s rest vital for your body to heal, but it is also preventative. Yes, that’s right. Heart disease, diabetes, high blood pressure, and even kidney disease may be prevented by getting some shut-eye. Sleep also boosts your immune system, as the dual effects of healing and strengthening the body occur while you snore.

Increased Energy
There is also an inadvertent way in which sleep helps you maintain an active lifestyle. Once we sleep enough, we find the energy to take part in those activities that keep our bodies healthy. From running, to swimming, sleeping well during the night allows us to harness the energy needed to keep our joints and muscles active, thereby avoiding pain and immobility.

Brain Health
Sleep improves the way in which your brain functions, and this is because it improves the way your neurons fire. By sleeping enough, you actually allow your memory to improve and your brain health to increase over time. Reaction-time, agility, and awareness are just some of the advantageous side effects of sleeping well.

Those are just three of the most common advantages of getting enough sleep. Relieving stress, losing weight, feeling happier, and being calmer can all be included in the rather extensive list of positives.

So, getting enough sleep is clearly a good thing, then. But, how much is too much? According to research, getting between 7-8 hours of sleep a night is ideal. Too little and you’ll feel tired, drained of energy, and foggy. Too much, however, and the myriad of benefits actually deplete. There has to be a balance, as too much sleep might aggravate pain and make you feel even worse!

Right, I know you’ll be aiming for the golden 8 hours of sleep now, right? But, if you’re worried about filling the time, what are a few of the things you could do to make the process a little easier? Well, remember how, at the beginning of this post, I told you that your habits play a large role in both the amount and quality of your sleep? Well, here’s why that’s so, as well as what to do about it in order to sleep better:

Avoid screens before bed.
If you’re in the habit of hopping on the sofa after work, tuning in to Netflix, and going to bed after the movie finishes at 12:00 am, then you better stop. Watching TV straight before bed is a surefire way to keep your mind too active to fall asleep. And not only that, playing on your smartphone, staring at a computer screen, or even reading your Kindle might keep sleep away. Try turning off all your tech at least 45 minutes before bedtime.

Avoid food – especially sugar!
This is a hard one to kick, I know. Many of us love our chocolates and snacks just before bed, but if you want your energy levels to lower, your mind to relax, and your body to follow suit, it’s best to avoid food before bed, especially those sugary snacks we often crave. Try to form a habit of eating your last meal at least 2-3 hours before bed.

Try to go to bed at the same me each night.
You may have heard this one before, right? Except the problem is that you’re also a little addicted to reading just one more news article, or playing just one more round of solitaire. If you haven’t already created a habit of going to bed at one particular time AND waking up at another set time, it’s best you do. This habit is a game-changer – try it. You’ll see the results after just a few nights.

Don’t drink too many liquids before bed.
Does this sound familiar? Some of us love tea, others love juice, and some enjoy water. Whatever your liquid of choice, try not to drink too much of it before bed. If you do, you’ll end up getting up during the night, therefore interrupting your sleep and your body’s healing processes.

Calm your mind.
If you listen to heavy metal before bed, well… stop. Calm your mind, instead. Burn some incense, sing a relaxing song, listen to some instrumental music, or just lie down quietly for a while. Whatever you do, make sure you associate that behavior with sleep – this allows your body to form a habit that will encourage a healthful, deep, healing slumber.

Exercise during the day.
Exercise makes all the difference when it comes to a good night’s rest. Working out during the day actually burns off excess energy, all of which could otherwise keep you away at night. Running a little, swimming, walking, or even cycling are all great ways of guaranteeing a deeper, more healthful sleep. Why not try ditching the TV for a walk? You’ll be astounded at the results.

Visit a physical therapist.
If you’re currently experiencing pain that is interrupting your sleep, and you’ve been waiting for it to disappear on its own – yet to no avail – then I urge you to reach out to one of our qualified, professional physical therapists. Not only is your body not healing, you might actually be aggravating your pain! Physical therapy is the best way to get to the root cause of the problem and give you back your pain-free night’s rest. Let us help you with hands-on treatment and exercises tailor made to your specific condition. We want to have you back in your bed and snoring in no time!

Now that you know why sleep is so important, and you also know how to get the golden 8 hours, it’s time for you to put your screen away, listen to some music, and get some much needed rest. Sweet dreams!

As we approach one of the biggest holidays of the year, I know many of you can practically feel the stress baring down on you – from gifts, to parties, to kids, to food, to travel arrangements, and even to family matters, these things add up! Stress is no joke, and it affects almost every part of our lives: body, mind, spirit, and even social life. We all have to find ways to cope under the pressure of life, and that’s why this post is all about how you can start combating stress, right now.

But before we get to the ways in which you can deal with stress, let’s take a look at what stress is and exactly WHY it’s such a blow to our health.

Stress, in simple terms, is really a state of mental tension as a result of strenuous or demanding circumstances. What most people don’t realize, though, is that mental stress translates into a dramatic effect on your body. So, even though you’re experience mental fatigue and anxiety, your body is exhibiting its own problems.

Why? Well, first off, mental stress can quickly turn into a state where your body assumes the fight or flight response. In its most recognized form, this response is what happens when an individual is in a dangerous situation. In other words, a person either fights or runs. When faced with constant stress, however, the body reacts in the same way, only now the person doesn’t run – he or she just fights.

When the body is placed in a constant state of agitation in this way, adrenaline and cortisol are released. In small doses these hormones are essential to survival, yet in a stressful situation they can both be really harmful. Adrenaline, for example, increases your heart rate and blood pressure – both of which are detrimental long term. Cortisol, on the other hand, drastically alters the functioning of the immune system whilst suppressing appetite – again, both situations are extremely harmful in the long term. Here are some of the harmful side-effects of the prolonged exposure to these hormones:

• Increased Headaches: these sometimes even lead to migraines.
• Muscle Spasms: oftentimes leads to incapacitation and a drop in fitness levels.
• Stomach Pain: often leads to a loss of appetite, metabolic issues, and a host of health problems.
• Weight Gain: as a result of unusual appetite fluctuation as well as confused metabolic systems.
• Depression: feelings of being overwhelmed can lead to a total collapse of will, energy, and joy.
• Altered Sleep Patterns: this can lead to an increase in stress due to the body’s inability to recover whilst in an REM state.

Hold on, before you feel as though you need to cancel Thanksgiving or Christmas this year, the good news is that there are ways with which to conquer stress. As with everything, your body just needs ways to cope, heal, and maintain a stress free routine. Here are some ideas I’d urge you to give a go, right now:

Yoga or Pilates
Have you heard the saying that “getting onto the mat is the hardest part”? Well, that’s true. Trying gentle stretches and relaxation techniques, such as those found in yoga and Pilates routines, is an excellent way to reduce stress levels. Namaste!

Make Sure you’re Getting Enough Sleep
Now, I know a lack of sleep is a side effect of a stressful state, but making the effort to get into bed earlier, turning your phone off at least an hour before bed, avoiding all screens in the bedroom, and creating a comfortable sleeping environment, is a definite way to help you release some of that stress.

Meditate
This tip may perhaps not sound as though it’s for you, but I promise that a little quiet time, meditation, gentle music, or whatever your name for it might be, will help you relax. Remember to breathe deeply and slowly, focusing on the present moment and being thankful for the opportunity to be alive. You could also try a great application called Headspace– a revolutionary new way of guided meditation, mindfulness, and stress management. Why not give it a try?

Eat Well
Avoid excessively fatty, sugary, or salty foods, as these generally alter your mood and may aggravate the symptoms of stress. Why not try cooking new dishes or making tried and tested family-favorites with your nearest and dearest? Take the time out to appreciate the love of food in a healthful, mindful way.

Laugh
Truly, this is perhaps the most impressive stress-buster out there. Laugh with all your might – watch that comedy show, spend time with the relative who makes you giggle, do childlike, magical things that bring a smile to your face. Stress doesn’t stand a chance against unabashed happiness.

Spend Time with Loved Ones
No explanation needed. Love fiercely, wake up early, and sit down to a cup of java with your favorite people in the world.

Listen to Your Body
If you’re tired, have a rest. If you’re saying “yes” too often, say “no”. Be a little selfish – and whilst this is a little controversial, remember that the world won’t stop just because you take an hour for yourself. It’s so important to listen to your body – our natural instinct is to do what’s best for us. Just become quiet and listen closely… you’ll know what to do.

See a Physical Therapist
If your spasms don’t seem to ease, or you are in constant physical pain and discomfort due to stress, don’t wait. Oftentimes the aches and pain can increase over time. The best thing you can do is to see a professional, qualified physiotherapist to help you recover in no time. With special exercises, stretches, and a hands-on routine, you’ll be ready for whatever this holiday season throws at you.

So, there you have it: essential tips for combating stress this holiday season and beyond. And remember to drink enough water! Don’t let stress affect your mind and body – take control and put the smile back on your face. Keep the adrenaline for unwrapping the gifts, and the cortisol for the chocolaty desserts – don’t let stress steal your joy. Happy holidays!

Physical therapy has always been shrouded in mystery, and the truth is many people don’t really know what it is. Some think that physical therapists only stretch muscles, or rehabilitate athletes. Others feel as though physiotherapy is an intense massage, or even just a way to avoid being stiff after a workout. As a physical therapist with many years of experience, I can honestly say that, despite all these conflicting ideas about physical therapy, one thing remains constant: most people believe we heal pain. And yes – we do heal pain, but what most people don’t understand is that physical therapy is NOT only about healing pain… it is about SO much more than that. This may sound controversial, but keep reading.

Most patients come to my clinic wanting nothing more than for the pain to be gone. And that’s something we can all understand – pain is absolutely terrible. But the most common misconception about physical therapy is that ALL physical therapists do is take away the patient’s pain. That just isn’t true.

Let me explain. If all a patient really wanted was for his lower back pain to be gone, or for her knee pain to disappear, then he/she would simply take a painkiller. And in my experience, many of the patients visiting my clinic have ALREADY done that. And the pain is STILL there when they first come to see us. So, getting rid of the pain isn’t the only issue the patient is facing. If pain relief is the only thing that’s required, the painkillers or the injection would have worked… but they haven’t.

The unfortunate truth is, many people see pain as the problem, not the symptom. And it is this precise disconnect that defines what a physical therapist does: physical therapy finds the CAUSE, so as to heal the problem, thereby getting rid of the pain. The intensive physical therapy undergone by an athlete to rehabilitate his leg is NOT only so that he will not be in pain, but so that the root cause of the problem is healed, thereby promoting maintained health. Similar is true for the mother suffering from lower back pain: her physical therapy doesn’t start by healing the pain, but rather tackles the root cause in order to eradicate pain permanently. So, in other words, though physical therapists love to get rid of pain, we do so in a way that treats pain as the cause, not the problem. Our aim is provide lasting health, not temporary comfort.

That having been said, physical therapists therefore do not participate in pain management. That’s right. Physical therapy is about removing pain completely, not just managing it. That’s why seeing a physical therapist is hands-on, thorough, and oftentimes for the duration of a couple of sessions. I see the same thing happening in my clinic all too often, that is, after a session or two with a physical therapist the patients feels great – his/her pain has dissipated, and life is back to normal. The problem is, he/she then stops coming to physical before completing the recommended number of sessions, and the pain returns.

It is this common scenario, too, which casts physical therapy under a cloud of misunderstanding. As we do not deal with the management of pain so much as the HEALING of the problem, patients often assume that if their pain is gone there is no need for further treatment. The truth is, physical therapy isn’t a painkiller – and thank goodness for that. Though a session or two might ease the pain, it’s imperative to continue seeing a physical therapist for the suggested duration of your treatment in order to attain PERMANENT health and a pain free life. Physical therapy is the most effective way of healing the CAUSE, and the happy truth is that, along the way, the pain will dissipate.

So, based on the above, here are some things that physical therapist actually do:

• We make sure that we treat the root cause of the problem, rather than the symptom of the problem.
• By treating the root cause, we get rid of pain in a way that is sustainable and healthy.
• We continue treatment UNTIL THE PROBLEM IS SOLVED, even if that means the patient no longer feels discomfort a few session into the treatment. We love to help people, and we do not want to see our patients experience the same pain later on.
• We tailor-make a plan to suit you: we give you stretches, advice, fitness routine, and so much more – all this so that you are capable of MAINTAINING a pain free life.
• We give you the best possible chance of achieving a sustained, permanent pain free life.
• We keep you out of the doctor’s office and away from the painkillers: we treat the ROOT CAUSE, not the symptom.
• We do not treat pain, but rather ensure that the easing of pain is a byproduct of treating the root cause of the problem.

Physical therapy is, of course, useful for eradicating pain. But, the truth is, a common misconception lies is precisely HOW we do that. We do not offer temporary solutions to a permanent problem, rather we tackle the root cause of the problem so as to heal the patiently effectively.

So, there you have it: the most common misconception about physical therapy, namely, that physical therapist only treat pain. We do so much more than that, and with the proper, hands-on, unique treatment that physical therapy provides, a patient who does the required sessions, and commits to the therapy prescription, will ultimately maintain a pain free, active life. Stop the painkillers, stop the injections, and stop the visits to the physician: physical therapy is by far the most effective way to achieve and MAINTAIN a pain free life, healthily.

As a physical therapist, I deal with pain on a daily basis in one form or another. Back pain, shoulder pain, knee pain, neck pain, ankle pain… they’re all part of my daily experience. Pain is such a common experience for most individuals at some point in their lives, and yet the truth is that so many people don’t know the first thing about what pain actually is. Pain is mysterious, and for many of us, pain is actually completely and utterly confusing. I’d like to shed some light on the darkness, tackling the definition of pain one step at a time.

For most of us, pain is a very common part of our lives. We stub our toe, scrape a knee, or get our finger caught in a door. While it’s certainly uncomfortable, these types of pain aren’t necessarily pointing to a problem. In contrast, prolonged headaches, severe and chronic eye pain, and even toothache, might point to more serious problems. What makes pain such a mystery is that it tends to surface in odd ways, at odd times, and sometimes in completely odd places. And yet, there is an explanation for this: our bodies are telling us that something is wrong, but not necessarily what is wrong.

Let me explain. When we experience pain, our bodies are sending signals to our brain from the area that’s being affected. If you cut your finger, for example, your brain gets told about it and your finger is instantaneously sore. Similarly, if you scrape your knee, or stub your toe, it’s fairly easy to gather information about what happened. But what about when you have chronic back pain, for example? Is it in the spine, the muscle, or the disk? How about if your knee is so sensitive you can no longer walk comfortably? Is it the muscle, or have you done something to the joint itself?

In fact, the body can be extremely odd about sending pain signals. Take a soldier, for example. If he is shot during a skirmish, he may not feel the pain of the entry wound until hours after the battle is over. Why? Because his body decided to delay the pain receptors to the brain so as to keep the soldier alert and responsive when it mattered most. And in many ways our own bodies do the same. How often have you had knee pain that surfaced long after a run during which you twisted your leg? Or, how long after you tripped over the stair did your back start to hurt? Pain can often be delayed, and frustratingly, this postponement often means we forget, or even mask, the cause of the pain.

It is precisely this ambiguous nature of pain that is such a big problem for most of my patients. On a daily basis I hear, “I just don’t know what I did”, or, “I really can’t remember hurting it”. Pain is so frustrating in this way – if you only knew why it’s sore! The truth is, it’s difficult to figure out what your body needs from you – did you pull a muscle, damage the cartilage, or just sit in an odd position? We often can’t know for sure, at least initially.

Unfortunately, then, pain is often not as straightforward as we’d like it to be. One thing remains certain, however: pain indicates a problem. When you cut your finger, the tissue is damaged and your body signals the brain so that something can be done to repair it. In the same way, if your back or knee hurts, something isn’t quite right and the body is trying to tell the brain to repair the damage. In the latter example, it’s just that the answer isn’t as clear. Despite this, though, both scenarios require the painful area to be examined and rehabilitated.

It’s clear to see that pain is a lot like your internal warning system. If it hurts, the chances are that something is wrong. In my clinic, my team and I treat pain as the symptom of an underlying problem. By approaching pain in this way, we make sure to find the root cause of the problem so as to clear up the tenderness and discomfort. Sadly, for many medical professionals, dealing with pain is something that is done back to front. Painkillers and injections are prescribed to mask the pain in the hope that the discomfort will ease in time. In my experience, this just doesn’t work. The way we need to approach pain is NOT as a cause of discomfort, but as a SYMPTOM of a particular problem, whether it’s big or small.

The mystery surrounding ‘pain’ is often exacerbated by the medical industry’s inability to treat the root cause of the problem. Instead, many medical professionals seek to get rid of the pain WITHOUT healing the source of the discomfort. It’s completely counterintuitive.
That’s why physical therapy is by far the best way of dealing with gnawing, frustrating, mysterious pain: we find the root cause of the problem, heal it, and ensure that you maintain a pain free, active lifestyle.

We all have to deal with pain in one form or another, but remember, one universal truth remains the same: treat the cause to get rid of the pain. Your body knows exactly what’s best for you, and the greatest thing you can do for it is to give it the benefit of the doubt. A pain free life is possible!

Updated: Sep 8, 2019

Do you struggle with a tummy bulge or a donut roll, aka mommy tummy? Do you get asked if you are pregnant when CLEARLY you are not, but it looks like it? So frustrating… especially if you lose weight and you feel like it gets worse. If so, you may have diastasis rectus abdominus (DRA). This is a fancy term for your abdominal wall got so large and stretched out during pregnancy, that the linea alba (the fascia that connects the 6-pack muscle, rectus abdominus) never quite healed back together. Men can even get this injury after heavy weight lifting.

Oftentimes moms are diagnosed with DRA from their OB/GYN, or their primary care physician, and that’s it. Period. So then what do we do… we look on social media and search the internet for the exercises to fix it, and … WTF (What To Fix) am I supposed to be doing here with my abs?

During pregnancy your abdominal muscles get stretched out and then sometimes they heal. But, sometimes they do not and there is this lack of stability or control within your abdominal wall (core). There has been a study that found that there is significant closure between day 1 and weeks 8, but without intervention (i.e. exercises or physical therapy) there was no further closure.1,3 Majority of women get DRA at the end of their pregnancy, but 30-40% of women have DRA that does not go away, and majority of these women end of with a pelvic floor dysfunction (stress urinary incontinence, pelvic organ prolapse, fecal incontinence)1,4

All these studies are indicating that women can get DRA, then never recover, and this can lead to lack of core stability that is crucial when lifting baby, lifting weights, lifting dishes, running, etc. It is crucial to get the load transfer between the ribs/thorax and the pelvis to prevent pelvic organ prolapse, pain, or incontinence.

So… now what? Below are activities to AVOID, and tips to improve your DRA.

THINGS TO AVOID only for NOW… until we get better control

Don’t Do Planks, Push-ups, Crunches or sit-ups – these activities can create more pressure on your pelvic floor and abdomen, leading to more of a bulge your DRA. You can’t really make it worse unless you get long-term pressure… like

Don’t hold your breath! Make sure you breathe when you are working out, at home with baby, or lifting any objects in your home.

Don’t suck in your tummy… oftentimes we are trying to create stability but, we are sucking in and breath holding, this can but lots of pressure on your pelvic floor and lower back.

TIPS TO IMPROVE

Breathe with your diaphragm– it is important to learn how to breathe again as a mom. You want to make sure you are breathing with your lower ribs, and then your belly should rise. Find a comfortable position, breathe in through your nose and let your ribs expand, then belly rise, and chest should follow at the end.

Wake up your pelvic floor… infamous “Kegels”- (it’s important to note that if you have pelvic pain to be assessed by your OB/GYN and/or pelvic physical therapist prior to performing these, not because they are dangerous, but that it could lead to further pain). When you “lift your vagina”, or “hold in your urine”, you want to perform on your exhalation when breathing deeply.

Blow and Go before you lift baby or lift any heavy objects. This will engage your deep core muscles and your pelvic floor.

DRA is very common, but does not have to be normal. This is all about balancing your core with breath (excursion of your abdomen) and control with use of the deep core muscles and pelvic floor. If you are struggling and need help now please check out the course we offer, ReStore Core Fitness Classes For Moms.

It’s important to seek out a physical therapist that knows how to assess accurately for DRA and how to treat it so you CAN start working out again, return to your workout routines, and get a stronger core without hurting yourself. Not only will a PT find the root cause of the problem and help heal the DRA, but also prevent injuries to your pelvic floor and further into your low back, hips, or knees. Don’t wait for the DRA to disappear – act now and get back to your workout routines. We know how important an active lifestyle is to you, and we’re here to help.