Author: Dr. Dan Witte

How Physical Therapy Can Help with Osteoarthritis: Move Better, Live Better

May 13, 2025

Osteoarthritis (OA), the most common form of arthritis, affects millions of people worldwide. It’s a degenerative joint disease that occurs when the protective cartilage that cushions the ends of your bones wears down over time. Common symptoms include joint pain, stiffness, and decreased mobility—particularly in weight-bearing joints like the knees, hips, and spine.

While there is no cure for osteoarthritis, there is hope for managing symptoms and improving quality of life. One of the most effective, non-invasive treatments is physical therapy. It plays a crucial role in maintaining joint function, reducing pain, and helping individuals stay active.

What Is Physical Therapy?

Physical therapy (PT) involves the use of targeted exercises, manual techniques, and patient education to restore movement and function. For people with OA, a physical therapist creates a personalized plan based on the severity of the condition, affected joints, lifestyle, and goals.

How Physical Therapy Helps with Osteoarthritis

1. Pain Reduction

Therapists use techniques such as manual therapy, ice/heat application, ultrasound, or electrical stimulation (like TENS) to help decrease pain and inflammation in affected joints.

2. Improved Joint Mobility

Stiffness is a major issue in osteoarthritis. PT focuses on gentle stretching and range-of-motion exercises to keep joints flexible and maintain function.

3. Strengthening Surrounding Muscles

Stronger muscles support joints better. For example, strengthening the quadriceps can take pressure off arthritic knees. Physical therapists design low-impact, joint-friendly strength routines that build stability and reduce joint stress.

4. Better Balance and Coordination

Osteoarthritis can affect balance, especially in the hips, knees, and ankles. PT incorporates exercises that improve proprioception (your body’s ability to sense movement and position), reducing the risk of falls and further injury.

5. Increased Activity and Independence

Staying active can be difficult with chronic pain, but inactivity often worsens symptoms. A physical therapist guides patients through safe and appropriate activity levels, promoting a more independent and confident lifestyle.

6. Education and Joint Protection Strategies

PT isn’t just about exercises—it’s also about empowering you with knowledge. Patients learn how to move safely, use assistive devices if needed, and adopt healthy habits that reduce joint strain during daily tasks.

Realistic Results: What to Expect

Physical therapy doesn’t reverse joint damage, but it can significantly improve comfort and function. Many people report:

• Reduced reliance on pain medications

• Better sleep due to decreased discomfort

• Improved participation in daily and recreational activities

• Delayed or avoided need for surgery

Consistency is key—those who stick with their PT plans often experience the greatest benefits.

When to See a Physical Therapist

If you’ve been diagnosed with osteoarthritis or suspect you may have it, consult a healthcare provider or directly seek a licensed physical therapist (depending on your region). Early intervention can prevent worsening symptoms and help you maintain an active, fulfilling life.

Osteoarthritis doesn’t have to mean giving up the things you love. With the right guidance and commitment, physical therapy offers a path to better movement, less pain, and more freedom. Whether you’re newly diagnosed or have been managing OA for years, a physical therapist can help you take the next step toward feeling stronger and living better.

Physical Therapy At Work: Ergonomics and Posture

May 6, 2025

Physical therapists don’t just work in the clinic. Some play a key role in ergonomics – the science of designing or arranging workspaces, tools, and tasks to fit the person using them. The goal is to reduce strain, discomfort, and injury while improving comfort and efficiency.

For jobs like manufacturing, healthcare, or retail, PTs assess tasks like lifting, standing for long periods, or repetitive motions, then recommend adjustments to reduce strain and injury risk. This may include proper body mechanics training, workstation modifications, or tools to minimize physical stress. PTs also design strengthening and flexibility programs tailored to the demands of the job, helping workers stay pain-free and productive.

One of the most common tasks at work that causes pain?

Working at a desk all day – whether at home or in the office.

Poor posture, repetitive movements, and an improperly set up workstation can lead to aches, pains, and even long-term injuries.

The good news?

Physical therapists (PTs) can help you prevent discomfort and create a workspace that supports your body.

The Problem: Poor Posture and Workplace Strain

Sitting for long hours, slouching, or reaching awkwardly for your keyboard or mouse can cause:

• Neck and shoulder stiffness
• Lower back pain
• Wrist or forearm strain (like carpal tunnel syndrome)
• Headaches from tension

Some Tips to Try Today

If you work at a desk all day, here are some tips you can try to prevent or reduce aches and pains:

Move Regularly

Prolonged sitting can result in poor circulation to joints and muscles, create an imbalance in strength and flexibility, and lead to muscle strain. Frequent, short breaks can go a long way towards preventing these issues.

• Get out of your chair and move around – even for 30 seconds
• Move in your chair:
  • Roll your shoulders backwards
  • Turn your head side to side, or nod it up and down
  • Stretch out your forearms and your legs

Set Up Your Workspace to Minimize Strain

Setting up your office for your body and the work you do will help you maintain a good posture and keep you more comfortable. Here are some guidelines:

• Your chair should be set up so your hips and knees are at 90 degrees
• Your arm rests should allow you to sit close to your desk
• Your keyboard should be positioned so your hands are slightly below your elbows
• Your monitor should be directly in front of you and at eye level

When to See a Physical Therapist

If you’re dealing with persistent pain or want to prevent future issues, our PTs can help. They’ll assess your posture, workstation, and movement patterns to create a plan tailored to your needs.

Ready to Feel Better at Work?

Contact us today for an evaluation and start working – and living – without pain!

References:

Research:

• Prall J, Ross M. The management of work-related musculoskeletal injuries in an occupational health setting: the role of the physical therapist. J Exerc Rehabil. 2019 Apr 26;15(2):193-199. doi: 10.12965/jer.1836636.318. PMID: 31111000; PMCID: PMC6509454.
• Philip Fabrizio, Ergonomic Intervention in the Treatment of a Patient With Upper Extremity and Neck Pain, Physical Therapy, Volume 89, Issue 4, 1 April 2009, Pages 351–360, https://doi.org/10.2522/ptj.20080209
• Ardalan Shariat, Joshua A. Cleland, Mahmoud Danaee, Mehdi Kargarfard, Bahram Sangelaji, Shamsul Bahri Mohd Tamrin, Effects of stretching exercise training and ergonomic modifications on musculoskeletal discomforts of office workers: a randomized controlled trial, Brazilian Journal of Physical Therapy, Volume 22, Issue 2, 2018,Pages 144-153, ISSN 1413-3555, https://doi.org/10.1016/j.bjpt.2017.09.003.

Articles and Content:

• https://www.apta.org/apta-magazine/2015/06/01/how-pts-are-transforming-the-workplace-with-ergonomics
• https://www.choosept.com/health-tips/workplace-wellness-office-ergonomics
• https://www.choosept.com/video/home-office-ergonomics
• https://www.choosept.com/video/exercise-posture-break-office-workers

Moving Toward a Healthier Future: How Physical Therapy Supports Every Kid Healthy Week

April 22, 2025

Every Kid Healthy Week is a national celebration that shines a spotlight on school health and wellness. From staying active to eating well and supporting mental well-being, this week is all about empowering kids to grow up strong, energized, and healthy. And guess what? Physical therapy plays a powerful role in that mission.

What Is Every Kid Healthy Week?

Celebrated annually in April, Every Kid Healthy Week encourages schools, families, and communities to come together to promote healthy habits in children. Each day focuses on a different theme—nutrition, physical activity, mental health, and more—making it a fun, interactive week for students to learn how to take care of their bodies and minds.

Why Physical Therapy Matters for Kids

When most people hear “physical therapy,” they think of injury recovery. But for kids, it’s so much more than that.

Pediatric physical therapists work with children of all ages and abilities to support their development, improve movement, and build strength and coordination. Whether it’s helping a child with cerebral palsy gain independence, guiding an athlete back from a sports injury, or addressing posture problems caused by too much screen time—physical therapy is key to keeping kids moving and thriving.

How Physical Therapy Supports Every Kid Healthy Week Goals

• Boosts Physical Activity: Physical therapists create fun, age-appropriate exercises that help kids stay active in safe, creative ways. Movement becomes something to look forward to, not a chore.

• Builds Confidence: By achieving movement goals—big or small—kids learn to trust their bodies. This confidence spills over into all areas of life, from the classroom to the playground.

• Promotes Healthy Habits: PTs educate kids and parents on everything from posture and backpack safety to stretching and injury prevention, making health a daily focus.

• Improves Mental Wellness: Movement is a proven mood booster. For kids struggling with anxiety, attention challenges, or frustration with physical limitations, physical therapy offers a positive, encouraging outlet.

Fun Ways to Celebrate with a PT Twist

Looking to get involved this Every Kid Healthy Week? Here are some easy ideas with a physical therapy-friendly vibe:

• Movement Monday: Kick off the week with a “movement obstacle course” challenge at home or in school.

• Try-It Tuesday: Introduce a new stretch or yoga pose each hour to encourage flexibility.

• Wellness Wednesday: PTs can host a posture check-in or balance challenge to keep kids engaged and aware.

• Thoughtful Thursday: Combine mindfulness with light movement like walking meditations or breathing exercises.

• Fitness Friday: End the week with a fun dance-off, jump rope competition, or PT-led activity that gets hearts pumping.

Final Thoughts

Physical therapy isn’t just for recovery—it’s about helping every kid live a life full of movement, joy, and independence. As we celebrate Every Kid Healthy Week, let’s remember the role that PTs, educators, families, and communities play in keeping kids happy, strong, and on the move.

Because when kids move better, they feel better. And when they feel better, the possibilities are endless.

Moving Towards Better Health: The Vital Role of Physical Therapy on World Health Day

April 15, 2025

Every year on April 7th, the world unites to celebrate World Health Day, a global initiative spearheaded by the World Health Organization (WHO). It’s more than a date on the calendar—it’s a call to action. Each year, a new theme highlights pressing health challenges and encourages people to take steps toward better well-being. While many health professions are recognized for their role in promoting health, physical therapy often stands quietly behind the scenes, playing a powerful and transformative part in global health.

Why Physical Therapy Matters in Global Health

Physical therapy is more than rehabilitation after injury—it’s a cornerstone of health promotion, disease prevention, and improving quality of life across all ages. From helping children with developmental delays to supporting seniors in maintaining mobility, physical therapists (PTs) are essential in building resilient, healthy communities.

Here’s how physical therapy contributes to the broader goals of World Health Day:

1. Empowering Movement, Preventing Disease

Sedentary lifestyles are among the leading causes of chronic diseases such as heart disease, diabetes, and obesity. Physical therapists help individuals develop safe, personalized exercise routines that promote movement and improve cardiovascular and metabolic health. By preventing illness before it starts, PTs reduce the burden on healthcare systems worldwide.

2. Rehabilitation and Recovery

Whether recovering from surgery, injury, or conditions like stroke, physical therapy is key to regaining strength, coordination, and independence. In underserved areas or after natural disasters, physical therapists play a crucial role in community-based rehabilitation, helping people reintegrate into society.

3. Support for Aging Populations

With life expectancy rising globally, the need for healthy aging strategies is more critical than ever. PTs assist older adults in maintaining mobility, balance, and independence, reducing the risk of falls and hospitalizations, and improving overall quality of life.

4. Championing Mental Health Through Movement

Physical activity is directly linked to mental well-being. Physical therapy interventions can alleviate symptoms of depression and anxiety, especially for those dealing with chronic pain or physical limitations. The act of moving, achieving goals, and regaining function can be profoundly empowering for individuals struggling with mental health challenges.

5. Bridging Gaps in Access to Care

In many regions, physical therapists are at the forefront of community health. They work in homes, schools, refugee camps, and rural clinics—anywhere they are needed. They help bridge the gap in healthcare accessibility, especially where traditional medical resources are scarce.

World Health Day: A Moment to Reflect and Act

This World Health Day, let’s recognize physical therapy not just as a treatment, but as a movement for health. It’s a reminder that sometimes, the path to wellness isn’t in a prescription pad, but in restoring the body’s ability to move, live, and thrive.

Whether you’re a healthcare provider, policymaker, or simply someone looking to improve your health, consider how physical therapy can be part of the solution.

Call to Action:

If you or someone you know could benefit from better mobility, chronic pain management, or support for a healthier lifestyle—reach out to Witte Physical Therapy. Let’s move forward together.

Spring Back into Motion: Preventing Overuse Injuries

April 1, 2025

As flowers bloom and the days get longer, it’s natural to want to get outside. Whether you’re digging in your garden, hitting the trails, or playing sports, spring brings new energy. But if you were inactive this winter, your body might not be ready for a sudden burst of activity.

What Are Overuse Injuries?

Overuse injuries happen when we do too much, too soon, or too often. These aren’t injuries from a fall or sudden twist. Instead, they build up slowly from repeating the same movements over and over. Common symptoms of overuse injuries include:

• Muscle soreness that doesn’t go away
• Painful joints that ache when moving
• Tendons that feel tender to touch
• Swelling that doesn’t go down

Why Spring Can Be Risky

After winter, many of us jump back into activities at full speed. Our bodies aren’t prepared for this sudden change. Think about it:

• We’ve been less active during cold months
• Muscles might be weaker or tighter
• Our stamina isn’t what it was last fall
• We’re excited about the nicer weather and may do too much at once

5 Simple Ways to Prevent Injuries

1. Start Slow

Begin with just 15-30 minutes of your activity.

Add a little more time each week – 10% is a good guideline. Your body needs time to adjust!

2. Warm Up Right

Never skip your warm up.

Take 5-10 minutes to walk, do gentle stretching, and move your joints before any activity.

3. Mix It Up

Don’t do the same activity every day.

Trying different things will let you use new muscle groups and give others rest.

4. Listen to Your Body

Pain is a warning sign.

If something hurts, stop and rest. A little muscle soreness is normal, but sharp pain isn’t.

5. Use Good Tools and Form

For gardening, use tools with padded handles and kneel instead of bending. For sports, make sure your gear fits well and learn proper form.

Your Physical Therapist Can Help

Your PT is your body’s best friend when getting active again. We can:

• Check your movement patterns to spot problems before they cause pain
• Create a safe plan to build strength and flexibility
• Teach you specific exercises for your favorite activities
• Show you proper form to prevent strain
• Help you recover if you do get hurt

Don’t let an injury stop you from enjoying spring! With a little care and the right help, you can stay active and pain-free all season long.

Call our office today to schedule a spring check-up – your body will thank you!

References:

Research:

• Napier C, Willy RW. The Prevention and Treatment of Running Injuries: A State of the Art. Int J Sports Phys Ther. 2021 Aug 1;16(4):968-970. doi: 10.26603/001c.25754. PMID: 34386275; PMCID: PMC8329326.
• Khan, A., Jamil, M. ., Butti, S., Ahmad, I., Ullah, H., Khan, A., & Imtiaz, . (2023). Causes, Precautions and Management of Risk Factors Associated with Sports Injuries: Risk Factors Associated with Sports Injuries . THE THERAPIST (Journal of Therapies &Amp; Rehabilitation Sciences), 4(03), 56–58. https://doi.org/10.54393/tt.v4i03.143
• Dennis van Poppel, Maarten van der Worp, Anouk Slabbekoorn, Sylvia S.P. van den Heuvel, Marienke van Middelkoop, Bart W. Koes, Arianne P. Verhagen, Gwendolyne G.M. Scholten-Peeters,Risk factors for overuse injuries in short- and long-distance running: A systematic review, Journal of Sport and Health Science, Volume 10, Issue 1, 2021, Pages 14-28, ISSN 2095-2546,https://doi.org/10.1016/j.jshs.2020.06.006.

Article and Content:

1. https://www.choosept.com/guide/physical-therapy-guide-achilles-tendon-injuries-tendinopathy
2. https://www.choosept.com/guide/physical-therapy-guide-wrist-tendinitis
3. https://www.choosept.com/guide/physical-therapy-guide-posterior-tibial-tendon-dysfunction-acquired-flat-foot-adults
4. https://www.choosept.com/guide/physical-therapy-guide-rotator-cuff-tendinitis

Honoring Healers: The Significance of National Doctor’s Day

March 25, 2025

Every year, National Doctor’s Day serves as a moment of appreciation for the selfless dedication, compassion, and expertise of doctors worldwide. Observed on different dates across various countries, this day is a heartfelt tribute to the medical professionals who commit their lives to healing and saving others.

The History Behind National Doctor’s Day

National Doctor’s Day has its origins in different parts of the world. In the United States, it is observed on March 30th to honor Dr. Crawford W. Long, who first used ether anesthesia in surgery in 1842. The day was officially recognized in 1991, acknowledging the essential contributions of physicians in advancing healthcare.

Other countries celebrate this day on different dates. For example, in India, National Doctor’s Day falls on July 1st, commemorating the birth anniversary of Dr. Bidhan Chandra Roy, a revered physician and former Chief Minister of West Bengal.

Why Celebrating Doctors Matters

Doctors are at the frontline of healthcare, tackling everything from routine check-ups to life-threatening emergencies. Their unwavering commitment, particularly in times of crises like the COVID-19 pandemic, highlights their indispensable role in society. Recognizing their contributions not only fosters appreciation but also serves as a reminder of the challenges they face—long working hours, emotional exhaustion, and the immense responsibility of making critical decisions.

Ways to Celebrate National Doctor’s Day

Expressing gratitude to doctors can take various forms, whether through simple gestures or organized events. Here are some meaningful ways to celebrate:

• Sending Thank You Notes: A heartfelt note can go a long way in acknowledging a doctor’s hard work and dedication.

• Social Media Tributes: Use platforms like Twitter, Facebook, and LinkedIn to share stories of exceptional doctors and express appreciation.

• Community Events: Hospitals and healthcare organizations often organize events to honor doctors, including awards, luncheons, and appreciation programs.

• Supporting Healthcare Initiatives: Donating to medical research or supporting healthcare programs can be a lasting way to honor the contributions of doctors.

The Everlasting Impact of Doctors

Doctors leave an indelible mark on our lives. Whether they are performing complex surgeries, conducting medical research, or offering comfort in times of distress, their role is unparalleled. National Doctor’s Day is more than just a celebration; it’s an opportunity to recognize their sacrifices and unwavering dedication to the well-being of humanity.

So, take a moment today to thank a doctor—you never know how much it might mean to them!

The Importance of Sleep in Physical Therapy: Restoring the Body for Optimal Recovery

March 18, 2025

Sleep is often viewed as a luxury, something to enjoy after a long day or a means of escaping the stresses of life. However, when it comes to physical recovery, particularly in the field of physical therapy, sleep is not just important—it is essential. While physical therapy plays a key role in rehabilitation, healing, and strength-building, sleep acts as the body’s natural repair mechanism, enhancing the effects of treatment and accelerating recovery. Let’s explore why sleep is so crucial for physical therapy success and how it can help individuals recover faster and more effectively.

The Link Between Sleep and Healing

Physical therapy typically focuses on improving mobility, relieving pain, and restoring function to injured or weakened parts of the body. Whether you’re recovering from surgery, a sports injury, or managing chronic pain, your body is under a significant amount of stress during physical therapy sessions. In order for the healing process to take place, your body needs to rest, repair, and regenerate.

This is where sleep comes in. During sleep, the body goes into a state of deep repair. It’s during these hours that essential processes, like muscle repair, tissue growth, and cell regeneration, occur. Growth hormone, which is critical for tissue repair and muscle building, is released predominantly during deep sleep. If you’re not getting enough sleep, these processes are impaired, potentially prolonging recovery time.

How Sleep Supports Physical Therapy Recovery

1. Muscle Repair and Recovery: One of the primary reasons why sleep is so important during physical therapy is because muscles repair and grow during rest. Intense physical therapy exercises can cause microtears in the muscles, which, when healed, lead to increased strength and flexibility. Sleep provides the perfect environment for these repairs to take place, particularly during the deeper stages of sleep. A lack of sleep means less time for muscle regeneration, leading to slower recovery and less effective therapy.

2. Pain Management and Stress Relief: Sleep also plays a role in managing pain. Lack of sleep can amplify the perception of pain, making recovery feel more uncomfortable and prolonged. Chronic sleep deprivation has been shown to lower the body’s pain threshold, meaning the discomfort experienced during physical therapy can feel more intense. On the flip side, quality sleep helps regulate pain by promoting the production of natural pain-relieving chemicals like endorphins.

   Additionally, sleep is critical for managing the stress that often accompanies injury or rehabilitation. It helps lower cortisol (the stress hormone) levels, which, if too high, can hinder the body’s ability to heal. Consistent, restorative sleep allows the body and mind to reset, providing emotional and mental relief from the frustrations that often come with recovery.

3. Cognitive Function and Motivation: Recovery isn’t just a physical process—it involves the brain as well. Sleep plays a key role in cognitive function, including concentration, memory, and focus. If you’re not well-rested, it can be harder to stay engaged in physical therapy exercises, follow instructions from your therapist, or commit to your rehabilitation program. Adequate sleep helps you stay motivated and mentally sharp, which leads to more effective participation in physical therapy sessions.

4. Immune Function and Injury Prevention: Sleep strengthens the immune system, helping the body fight off infections, which is particularly important if you’re recovering from surgery or an injury. Adequate sleep helps regulate immune responses and inflammation, which can prevent complications and further injury. On the other hand, poor sleep can impair immune function, making recovery slower and increasing the risk of setbacks.

How Much Sleep Do You Need?

The amount of sleep needed for optimal recovery varies depending on the individual, but generally, adults should aim for 7 to 9 hours of quality sleep each night. This range allows the body to go through the necessary sleep cycles, including the restorative deep sleep and REM stages, that are crucial for healing and recovery. If you’re undergoing physical therapy, this sleep amount may be even more important, as your body needs extra time to repair and regenerate from the strain placed on it during therapy.

Tips for Improving Sleep During Physical Therapy Recovery

If you’re struggling with sleep while recovering from an injury or undergoing physical therapy, there are several strategies you can incorporate into your routine to enhance sleep quality:

1. Stick to a Consistent Sleep Schedule: Try to go to bed and wake up at the same time every day, even on weekends. Consistency helps regulate your body’s internal clock.

2. Create a Relaxing Bedtime Routine: Engage in calming activities such as reading, meditating, or practicing gentle stretches before bed to signal to your body that it’s time to wind down.

3. Limit Caffeine and Alcohol Intake: Avoid consuming caffeine or alcohol close to bedtime, as both can interfere with your ability to fall and stay asleep.

4. Invest in Comfortable Sleep Environment: Ensure your bedroom is conducive to sleep—keep it cool, dark, and quiet. Consider investing in a supportive mattress and pillows that help maintain proper alignment.

5. Use Sleep Aids Sparingly: While some may resort to sleep aids, it’s important to use them only under the guidance of a healthcare professional, as they can sometimes interfere with the natural sleep cycle.

Sleep is a powerful, natural tool that complements physical therapy and accelerates recovery. By allowing your body the rest it needs, you ensure that you can fully benefit from the efforts put into your physical therapy sessions. Remember, physical therapy isn’t just about the exercises and movements you do while awake—it’s also about how you allow your body to rest and heal during sleep. Prioritizing good sleep hygiene can help improve recovery outcomes, reduce pain, and make the rehabilitation process smoother. So, next time you finish a physical therapy session, remember: sleep is just as important as the work you put in during the day.

The Importance of Nutrition While Actively Participating in Physical Therapy

March 4, 2025

Physical therapy is a cornerstone of recovery for many individuals, whether they’re recovering from an injury, surgery, or managing a chronic condition. While exercises and therapy routines are essential for rehabilitation, one critical aspect often overlooked in the healing process is nutrition. Fueling the body with the right nutrients plays a pivotal role in optimizing the recovery process and helping the body respond effectively to physical therapy. Here’s why nutrition matters when actively participating in physical therapy.

1. Supporting Tissue Repair and Healing

Physical therapy often involves exercises that target the muscles, joints, and tissues that are healing or recovering. These tissues require proper nourishment to regenerate and repair. The body uses nutrients from food to repair damaged tissues, produce new cells, and strengthen muscles. For example:

• Protein is vital for muscle repair and growth. After physical therapy sessions, your body needs enough protein to rebuild muscles that were stressed or injured. Lean meats, fish, eggs, legumes, and plant-based protein sources like tofu are excellent choices.

• Vitamin C is crucial for collagen formation and the healing of wounds. Foods rich in vitamin C like oranges, strawberries, bell peppers, and broccoli can promote faster tissue repair.

• Zinc supports immune function and tissue regeneration, and can be found in foods such as nuts, seeds, beans, and whole grains.

2. Boosting Energy Levels for Physical Activity

Physical therapy can be physically demanding. Whether you’re performing stretches, strength training, or mobility exercises, your body requires an adequate supply of energy to perform and recover. The right nutrition helps fuel these activities:

• Carbohydrates are the body’s primary source of energy. Whole grains, fruits, vegetables, and legumes provide complex carbohydrates, which fuel your body during physical activity and help you maintain energy levels throughout your therapy sessions.

• Healthy fats found in avocados, nuts, seeds, and olive oil provide long-lasting energy and help your body absorb vitamins that are essential for recovery.

Maintaining a balanced diet with the right mix of nutrients ensures you have the stamina to get through therapy without feeling fatigued.

3. Reducing Inflammation and Pain

Many individuals undergoing physical therapy experience pain or discomfort as they work through their rehabilitation exercises. Nutrition can help manage inflammation and ease pain, allowing for a more effective and comfortable therapy experience:

• Omega-3 fatty acids found in fatty fish like salmon, chia seeds, and walnuts have anti-inflammatory properties that can help reduce swelling and promote joint health. This can make therapy exercises less painful and more effective.

• Turmeric and ginger are natural anti-inflammatory foods that can complement your diet. Incorporating these into meals or consuming them in supplement form can help reduce inflammation in the body.

• Antioxidants in fruits and vegetables help fight oxidative stress, which can contribute to inflammation. Dark leafy greens, berries, and tomatoes are all antioxidant-rich foods that can be easily incorporated into your meals.

4. Strengthening Bones and Joints

Physical therapy isn’t just about muscles—it’s also about your bones and joints. Nutrition plays a critical role in maintaining and improving bone density, joint health, and overall skeletal strength, all of which are essential during rehabilitation:

• Calcium and Vitamin D are crucial for bone health. Incorporating dairy products, fortified plant-based milk, leafy greens, and fatty fish into your diet ensures that your bones remain strong while you’re working through physical therapy exercises.

• Magnesium supports muscle and nerve function, helping to prevent cramps or spasms during your exercises. Magnesium-rich foods include nuts, seeds, and leafy greens.

• Collagen-rich foods like bone broth or collagen supplements can help promote joint health, which is especially important if you’re working on regaining mobility or dealing with joint pain during therapy.

5. Maintaining a Healthy Immune System

An active immune system is vital for recovery, especially when undergoing physical therapy. Your immune system needs to be functioning optimally to repair tissue, reduce infection risk, and manage inflammation.

• Vitamin A, found in sweet potatoes, carrots, and spinach, supports immune function and overall health.

• Vitamin E is another powerful antioxidant that strengthens your immune system and aids in healing. Sources of vitamin E include nuts, seeds, and leafy greens.

• Probiotics found in fermented foods like yogurt, kefir, and sauerkraut help support gut health, which in turn plays a role in immune function.

6. Hydration for Recovery

Staying hydrated is often overlooked when it comes to rehabilitation, yet it’s crucial to the success of physical therapy. Proper hydration ensures that the body’s cells can function optimally and allows for the efficient transport of nutrients. Dehydration can lead to muscle cramps, fatigue, and longer recovery times. Aim to drink water consistently throughout the day, especially before and after physical therapy sessions.

Conclusion

Incorporating a balanced diet and proper nutrition into your rehabilitation plan can significantly enhance your physical therapy results. The right food choices support tissue repair, boost energy, reduce inflammation, strengthen bones and joints, and keep your immune system functioning at its best. Working with a healthcare professional, such as a dietitian or nutritionist, in addition to your physical therapist, can help tailor a nutrition plan that best supports your recovery needs. Remember, your body needs more than just exercise—it needs the proper nutrients to heal and thrive. So, give your body the fuel it deserves and see the results in both your therapy sessions and overall recovery.

Move Your Way to a Healthier Heart: A Physical Therapist’s Guide

February 25, 2025

Your heart is your body’s most important muscle. Like any muscle, it needs regular exercise to stay strong and healthy. This February, as we observe Heart Health Month, let’s explore how physical activity can boost your heart health and how physical therapists can help.

Why Movement Matters

Every time you exercise, you’re giving your heart a workout.

Regular physical activity helps lower blood pressure, reduce bad cholesterol, and maintain a healthy weight.

The current guidelines for adults suggest at least 150 minutes of moderate intensity exercise per week to significantly reduce your risk of heart disease, which remains the leading cause of death worldwide.

Getting Started Safely

While exercise is crucial for heart health, starting a new exercise routine requires careful planning, especially if you:

• Have existing heart conditions
• Haven’t exercised in a while
• Are recovering from heart surgery or cardiac events
• Have other health conditions that affect your mobility

This is where physical therapists become incredibly helpful!

How Physical Therapists Support Your Heart Health

Physical therapists are movement experts who can:

• Assess your current fitness level and any risk factors
• Design a personalized exercise program that matches your abilities and goals
• Teach proper exercise techniques to prevent injury
• Monitor your progress and adjust your program as needed
• Provide education about heart-healthy lifestyle choices

They work closely with your healthcare team to ensure your exercise program is safe and effective, especially if you’re managing heart conditions or recovering from cardiac events.

Some PTs specialize further and become cardiovascular and pulmonary physical therapists.

They have had further training and experience in prevention, rehabilitation, and treatment for people who are at risk for, or diagnosed with, heart, lung, and other health conditions, such as:

• Chronic obstructive pulmonary disease (COPD)
• Acute and chronic breathing disorders
• Diabetes
• Vascular (blood vessel) disease
• Arterial (artery) disease
• Cystic fibrosis
• High blood pressure
• Heart disease and heart failure

Simple Steps to Start

You don’t need to run marathons to improve your heart health. Start with:

• Short walks around your neighborhood
• Gentle swimming or water exercises
• Light resistance training
• Stretching and flexibility exercises

Remember, any movement is better than no movement. Your physical therapist can help you find activities you enjoy and can stick to long-term.

Contact our physical therapy team today to begin your journey toward better heart health through safe, guided physical activity.

References:

Research:

1)                  Fairag M, Alzahrani S A, Alshehri N, et al. (November 21, 2024) Exercise as a Therapeutic Intervention for Chronic Disease Management: A Comprehensive Review. Cureus 16(11): e74165. doi:10.7759/cureus.74165

2)                  Piercy, K. L., & Troiano, R. P. (2018). Physical activity guidelines for Americans from the US Department of Health and Human Services. Circulation: Cardiovascular Qualityand Outcomes, 11(11). https://doi.org/10.1161/circoutcomes.118.005263

3)                  Skou, S. T., Pedersen, B. K., Abbott, J. H., Patterson, B., & Barton, C. (2018). Physical activity and exercise therapy benefit more than just symptoms and impairments in people with hip and knee osteoarthritis. Journal of Orthopaedic & Sports Physical Therapy,48(6), 439–447. https://doi.org/10.2519/jospt.2018.7877

4)                  Jeong, S.-W., Kim, S.-H., Kang, S.-H., Kim, H.-J., Yoon, C.-H., Youn, T.-J., & Chae, I.-H. (2019). Mortality reduction with physical activity in patients with and without cardiovascular disease. European Heart Journal, 40(43), 3547–3555. https://doi.org/10.1093/eurheartj/ehz564

Articles and Content:

1)                  https://www.choosept.com/guide/physical-therapy-guide-heart-disease-heart-failure

2)                  https://www.choosept.com/why-physical-therapy/specialty-areas-physical-therapy/cardiovascular-pulmonary-physical-therapy

3)                  https://www.choosept.com/podcast/cardiovascular-disease-role-of-physical-therapy

4)                  https://www.aptacvp.org/for-the-public