Coury & Buehler Physical Therapy https://www.cbphysicaltherapy.com Life Feels Good Pain Free Thu, 22 Oct 2020 16:56:55 +0000 en-US hourly 1 What are Trigger Points? https://www.cbphysicaltherapy.com/what-are-trigger-points/?utm_source=rss&utm_medium=rss&utm_campaign=what-are-trigger-points https://www.cbphysicaltherapy.com/what-are-trigger-points/#respond Thu, 22 Oct 2020 16:45:16 +0000 https://www.cbphysicaltherapy.com/?p=90180 As I got exposed to the healthcare field, I heard the term “trigger points” being used quite frequently. In the back of my mind, I never really asked myself, “What exactly are they?” I used to think they were just knots and that everyone has some sort of tight muscle somewhere on their body. A […]

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As I got exposed to the healthcare field, I heard the term “trigger points” being used quite frequently. In the back of my mind, I never really asked myself, “What exactly are they?” I used to think they were just knots and that everyone has some sort of tight muscle somewhere on their body.

A trigger point is defined as a hyperirritable spot, that can be felt as a taut band of skeletal muscle fascia. (That’s right, fascia - not muscle!)

Fascia is a sheet of connective tissue that attaches beneath the skin, stabilizes certain structures, encloses and separates muscles and other internal organs. Trigger points that you may typically feel develop in the fascia between muscle called myofascial. These taut bands and nodes can be painful directly or refer pain to another location.

There are two different types of trigger points: active and latent.

  • An active trigger point is taut band that presents with pain without movement.
  • A latent trigger point is a taut band that can only be painful when compression is placed upon it.

One may ask, “What causes trigger points?” The causes may vary but can include but not limited to:

  • A sustained injury
  • Falls
  • Lack of exercise
  • Excessive activity
  • Poor posture
  • Stress
  • Nutritional imbalances

Depending on your medical history and physical presentation, these taut bands may be the source of the pain.

There are ways to provide safe and optimal health by decreasing pain and improving overall physical function. Reach out to your physical therapist to get advice and exercises to help you improve overall function or call us for a free consultation to assess your trigger points!

If you're experiencing painful trigger points, contact us at 714-256-5074 to take advantage of our free consultations or fill out the form below!  A representative will contact you shortly.

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7 Habits to Optimize Your Mental Health https://www.cbphysicaltherapy.com/7-habits-to-optimize-your-mental-health/?utm_source=rss&utm_medium=rss&utm_campaign=7-habits-to-optimize-your-mental-health https://www.cbphysicaltherapy.com/7-habits-to-optimize-your-mental-health/#respond Thu, 15 Oct 2020 20:34:45 +0000 https://www.cbphysicaltherapy.com/?p=90148 Life can be hectic and overwhelming at times. Trying to find a balance between work, family, recreation, and working out can be stressful and even burn you out. Prolonged exposure to these stresses can lead to a decline in mental health, depression, and even exacerbate physical ailments. That is why it is important to practice […]

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Life can be hectic and overwhelming at times. Trying to find a balance between work, family, recreation, and working out can be stressful and even burn you out. Prolonged exposure to these stresses can lead to a decline in mental health, depression, and even exacerbate physical ailments. That is why it is important to practice habits and create a lifestyle that has positive effects on your mental well-being. Here are a few ideas to get you started!

Practice Mindfulness and Meditation

  • Being mindful helps to keep your thoughts on the here and now.  Try to focus your thoughts onto the activity you are currently doing and appreciate what makes you enjoy that moment, even if it’s only for a couple minutes.
  • Meditation is a way of being mindful without actually doing anything.  Focus your mind on one thing like your breathing, if your mind wanders gently remind yourself to refocus on your original intention.

Exercise and Go Outside

Exercise is great for our mind as well as our body. It helps improve blood flow and releases chemicals in our brains that help us to feel better physically and mentally.

  • Try to make a routine of exercising about 30-60 min per day for 3-5 days per week.
  • Going outside is important too! You can use nature to help both exercise and being mindful of your surroundings.
  • Try to find a path close to home you can use for a regular walking routine to help destress.

Eat Healthy

Nobody has perfect dietary habits - you don’t have to be perfect!

  • Try drinking more water and substituting some healthy snacks like fruits, vegetables, and nuts into meals or between meals to reduce cravings for foods that are high in sugar or saturated fat.
  • We want to aim for a diet that gives our bodies all the nutrients, vitamins, and minerals it needs to function efficiently which can help reduce fatigue and boost mental health!

Laugh, Smile, and Sing

Smiling and laughing have been shown to release dopamine in our brains which helps us to feel good.

  • Sometimes even just forcing yourself to smile or laugh for a few seconds can put you in a better mood.
  • Singing has also been shown to lower levels of hormones indicative of stress, so belt out your favorite tune when nobody is around or sing with people nearby if you are really brave!

Know Yourself and Do What You Love

Take some time to think about your personality and the things that you like. Knowing about yourself and what you like/love gives you the power to find activities that truly make you happy.

  • Whether it is reading a book or watching a movie alone or playing sports and hanging out with friends, doing what makes you happy will give you a mental boost and improve your mood.
  • Try to set some time aside each day to do something you enjoy!

Talk to Somebody

Humans are social creatures, even introverts.

  • We need to have at least a little interaction with people on a day to day basis to avoid feelings of loneliness and isolation.
  • Talking in person is ideal, but even chatting via phone, text, or computer gives us some sort of human interaction to make us feel connected to the world.

Seek Help

If you find that tips like these are not enough help or you are looking for some extra guidance on your road to improving your mental health, seek out help from a professional therapist.

  • There are many forms of therapy that can help break through barriers preventing you from improving your mental health.
  • Traditional one on one therapy, group therapy, and now even some online options make getting help easier than ever!

Remember, your mental health is just as important as your physical health and requires active work to make positive changes just as your body needs exercise and a good diet to make positive physical changes. Try integrating at least a few of these tips into your day to create good habits and improve your mental health. The more consistent you are with these habits, the better you will feel.

If you need help getting started on an exercise program or have other physical injuries preventing you from doing what you love, come by one of our clinics or give us a call to schedule a free consultation!

Schedule an appointment if there's any pain or injury keeping you from doing what you love.

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How to Personalize Your Ergonomic Work or School Set Up at Home https://www.cbphysicaltherapy.com/how-to-personalize-your-ergonomic-work-or-school-set-up-at-home/?utm_source=rss&utm_medium=rss&utm_campaign=how-to-personalize-your-ergonomic-work-or-school-set-up-at-home https://www.cbphysicaltherapy.com/how-to-personalize-your-ergonomic-work-or-school-set-up-at-home/#respond Thu, 08 Oct 2020 21:25:20 +0000 https://www.cbphysicaltherapy.com/?p=89967 During this time when most of you are at home for work or school, it’s crucial that you have a functional and ergonomic set-up. Although this situation and quarantine may seem temporary, it is essential to optimize your work or school environment to minimize any potential long-term complications or resultant pain. Here are my recommendations!

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During this time when most of you are at home for work or school, it’s crucial that you have a functional and ergonomic set-up. Although this situation and quarantine may seem temporary, it is essential to optimize your work or school environment to minimize any potential long-term complications or resultant pain. Here are my recommendations!

Equipment

  1. Chair: Make sure that you sit on a firm surface with back support, rather than your couch or bed. This will provide better stability and alignment for your posture. You can use a firm dining room chair or a sturdy folding chair if you don’t have an office chair. We’ll detail appropriate positioning while sitting below!
  2. Desk: Work on a sturdy desk if possible. If not, you can use a folding table or the dining room table with appropriate modifications (see below!)

Workstation Set Up

  1. Screen Positioning: Set up your computer so that the screen is eye level to you and your neck can stay in a neutral position. If it is difficult to see the screen and you have to lean your head forward, then consider bringing the screen slightly closer.
    1. Laptops: If you have a laptop, you can elevate it with a few textbooks so that it’s at eye-level. You will need to have a separate keyboard after elevating it.
  2. Keyboard Positioning: Avoid leaning onto your desk while rounding your shoulders forward. Make sure that you can reach the keyboard with your shoulders relaxed back.
  3. Chair: You should be able to sit with your back supported on the chair to help maintain the normal curve of your spine. You can consider placing a pillow horizontally along your low back for external support.
  4. Feet: Your feet should rest comfortably on the floor. Your knees should not be higher than your hips when sitting.
  5. Arms: Forearms should be comfortably supported by the desk or the arms of the chair. Make sure that your shoulders are relaxed while you rest on these surfaces instead of shrugging up.

While Working or Doing School Work

  1. Phone Calls: Avoid holding your phone between your neck and shoulder and instead use headphones/headset or put it on speakerphone.
  2. Writing: Support your chin in a tucked position with one hand while writing.
  • Avoid holding your head turned to one side for long periods of time.
  • Take standing and stretching breaks every 30 min to 1 hour if possible. Try to walk around your house a few laps before sitting back down.
  • Correct your posture periodically by slightly tipping your chest up and tucking your chin in.

If you have started noticing any neck, shoulder, back or wrist pain (or any other body regions) while working or studying at home, physical therapy may be able to help address these issues. Call us today to schedule a free consultation and find out what physical therapy can do for you!

If you're experiencing any pain or discomfort while working or during distance learning, contact us at 714-256-5074 for a free consultation or fill out the form below!  A representative will contact you shortly.

WANT MORE TIPS?

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