Need a Little Help Getting Active? Try Physical Therapy
You know that regular exercise is crucial to living a healthy lifestyle. The CDC recommends adults aim for 150 minutes of moderate activity a week–about 22 minutes a day, so you don’t have to toil away in the gym for hours. But hitting those numbers can still be a challenge, especially if you struggle with persistent pain or limited mobility.
That’s where physical therapy at Amber Hill Therapy Centers comes in. We’re movement experts who understand all the impairments in your musculoskeletal system that can keep you from living the active, healthy lifestyle you crave. From pain management to maximizing your athletic performance, we’ll help you meet your exercise goals.
Here are just a few of the ways we can help you get healthier. Ready to get started? Call our clinic today!
We Can Reduce Pain and Restore Mobility
Many orthopedic conditions and injuries can make regular exercise feel difficult (if not impossible). Osteoarthritis, herniated discs, tennis elbow–all can make you feel like it’s easier just to sit this one out. In reality, though, all these conditions (and others) benefit from regular exercise.
Dealing with persistent pain or limited mobility? Our physical therapists offer several options for pain relief, including several manual therapy techniques, such as soft tissue manipulation, joint mobilization, or myofascial release. We use these techniques as the first step in preparing your body for regular movement.
We’ll also show you targeted, tailored exercises to reduce pain in the affected area. Joint pain often stems from muscular imbalances or postural impairments that stress the impacted joint, leading to discomfort and setting you up for more serious injuries. Strength training will help reduce your pain and get you moving again.
Exercise of the Month
Shoulder Extension Side Lying
Lie on your side with a pillow supporting your head. Put a towel under your elbow with your arm bent. Rotate your arm up. Pause briefly, then return to the starting position. 3 Sets, 10 Reps (each arm). (Materials needed: floor mat, lightweight)
We Can Help You Get Active Even If You’re Dealing With an Injury
If you’re managing pain, recovering from an injury, or feeling limited in your daily activities, the team at Amber Hill Therapy Centers is here to help you move with confidence again. You don’t have to figure out how to exercise around an injury on your own – our therapists specialize in helping people stay active safely while they heal.
During your physical therapy evaluation, we take a close look at:
- Muscle strength and endurance
- Joint mobility and flexibility
- How your body moves during daily activities
- Balance and stability
- Posture and gait (walking patterns)
- Functional movements related to work, sports, or hobbies
By understanding how your body is currently functioning, we can identify which movements or activities may aggravate your injury, and more importantly, which ones you can do safely as you work toward your goals.
We Help You Exercise With Clarity and Confidence
Starting or returning to exercise while injured can feel overwhelming, but that’s where we come in. Our physical therapists can:
- Recommend safe exercises based on your current injury
- Teach you proper form so you don’t aggravate symptoms
- Show you how to modify movements that are too painful or challenging
- Help you build a plan that supports both healing and progress
As you improve, we also reassess and update your program so you continue moving forward without hitting frustrating plateaus.
Whether your goal is to return to the gym, restart your favorite hobby, or simply stay active without pain interrupting your day, our team is ready to guide you every step of the way.
Sources: https://www.cdc.gov/physicalactivity/basics/adults/index.htm, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6509454/
Start the Journey to An Active Lifestyle Today!
No matter your needs, the physical therapists at Amber Hill Therapy Centers will help you get active in a way that works for you.
Intimidated by the Gym? Try These 3 Tips
While some people struggle to exercise regularly due to pain or busy schedules, many more find themselves holding back for one simple reason: going to the gym is intimidating.
At Amber Hill Therapy Centers, we strive to create a welcoming, inclusive environment for all our patients. But we also understand that going to a physical therapy clinic is quite different from going to a gym, where you often have little to no guidance about etiquette, exercise equipment, and more.
Fortunately, our physical therapists can offer a few simple tips for overcoming gym intimidation:
- Take a few deep breaths. Deep breathing exercises can help calm your nerves before entering the building. Find a quiet space (your car, an empty corner in the locker room) and take five deep, steady breaths before you start your workout.
- Don’t leave your cell phone in your locker. We often see our cell phones as needless distractions–but in the gym, that distraction can help soothe anxiety. One study found that cell phone usage during a workout filters out environmental stressors (like that super-buff guy lifting weights beside you). So consider this permission to load up your favorite podcast and plug in your earbuds!
- Know before you go. When you walk into a gym, you’re met with a maze of cardio and weight machines, free weights, and lots of mirrors. Figuring out a workout program before you step through the doors will help take some of the pressure off. Our physical therapists can help, offering guidance on specific exercises, workout plans, and equipment and gym etiquette instruction.
Gym intimidation is a genuine phenomenon–and the team at Amber Hill Therapy Centers is here to help combat it! Call us today to learn more.
Sources: https://www.tandfonline.com/doi/abs/10.1080/1612197X.2020.1739108, https://journals.lww.com/jbisrir/fulltext/2019/09000/effectiveness_of_diaphragmatic_breathing_for.6.aspx
Cinnamon Apple Bake
Ingredients
- 4 apples, sliced
- 1 cup fresh cranberries
- 1 tablespoon maple syrup
- 1 teaspoon cinnamon
- 1 teaspoon vanilla
- Pinch of nutmeg
- Small handful of chopped walnuts or pecans
- Optional: a squeeze of lemon
Steps
- Heat the oven to 375.
- Toss the apple slices and cranberries in a bowl with maple syrup, cinnamon, vanilla, nutmeg, and lemon if using.
- Spread the mixture in a small baking dish.
- Sprinkle nuts on top.
- Bake for about 25 minutes until the apples are soft and the cranberries burst.
