5 Tips for Preventing Common CrossFit Injuries
CrossFit has become a very popular type of workout. However, if you don’t take the proper safety precautions, it can easily lead to injury. Knee injuries in particular are one of the most common injuries CrossFit patrons endure. While it’s always a good idea to talk with a CrossFit trainer about your own health needs before beginning training, here are a few basic tips that may help you avoid some serious injuries.
- Listen to your body.
Many people want to jump right in when they begin CrossFit. If you haven’t tried CrossFit before, however, and especially if you normally do not work out, it’s important to take it slow at first. Take your time and listen to your body. Even though CrossFit is based on high-intensity training sessions, it’s important to know your body’s limits and to take a break if the workouts are becoming too rigorous. Our knees were made to help bear the weight of our bodies and more, but they have a breaking point too.
- Ask questions before you start.
Unlike a treadmill or a bicycle, which are both fairly easy to figure out and use without help or training, CrossFit has a bit of a learning curve. It never hurts to ask your trainers some questions before you begin.
- Don’t feel pressured to keep up with everyone else.
CrossFit training can be very competitive. This can be great for motivation, but it can also tip you over the edge and make you do things that are unsafe or even downright dangerous. Don’t let this “peer pressure” make you do something you’re not ready for. Use your workout to be the best version of yourself — not to be better than everyone else.
- Workout with a partner or trainer.
Even if it’s a group training session, having a partner keep an eye on your form can be very beneficial. Aside from improving your form and making you feel better overall, a partner can help you avoid personal injury. If you’re new to CrossFit, consider finding a trainer who is experienced so they can really keep you vigilant about how you can improve.
- Go for small consistent gains over big dramatic leaps.
We’ve all seen the personal breakthroughs and huge success stories. It’s important to remember that those stories didn’t come from a single workout. They were the result of hard, dedicated workouts over time. Take pride in each small gain you make, knowing that the next one will build on it.
CrossFit training can be a fun and exciting way to work out, as long as you are careful. A personal injury can sideline you, temporarily or even permanently. As a knee pain doctor, like one from Premier Osteoarthritis Centers of Pennsylvania, can attest, following these simple tips can help you stay safe, have fun, and get a great workout that you can be proud of, along with keeping your knees strong.
BY: Mid Atlantic Spinal Rehab
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PT Recommendations for Treatment at Home
If you are wondering whether you can get physical therapy (PT) at home, the answer is “maybe.” Some patients can receive in-home health services during which a licensed PT will come to their home to provide therapy. Since telehealth services are very popular now, PT patients also often have the option of receiving “hands-off” treatment during online live streams with a licensed provider. It’s very appealing to choose the online option if you have difficulty scheduling treatment at an office. But, before making a decision on which route to choose, speak with a physical therapist about your unique needs and circumstances.
As an experienced Bowie, MD physical therapy provider – including those who practice at MidAtlantic Spinal Rehab & Chiropractic– can confirm, no two patients’ needs are exactly alike. Perhaps at-home PT sounds great but isn’t the best way for you to heal from your specific injury. Or perhaps you’re hesitant to embrace a home-PT option but it would suit your situation well. You won’t be able to make informed decisions about your care until you speak with a provider about your specific needs.
In-Home Physical Therapy
For in-home therapy, licensed PTs are scheduled to visit your home and provide treatment there instead of a treatment center or rehab. Medical insurance may cover in-home therapy services if you have problems leaving your home. These reasons may include:
- having limited mobility to the extent that you can’t be transported
- leaving the home risks your health due to your injury or subsequent illness
- needing transport
If these limitations don’t apply to you, you can still request in-home physical therapy because you want the convenience, but it likely won’t be covered by insurance.
You might also need in-home therapy due to certain illnesses or conditions you have. These may include:
- hip or knee replacements
- fractures
- neurological conditions (Parkinson’s, MS (Multiple Sclerosis), ALS (Amyotrophic Lateral Sclerosis)
- heart attack
- stroke
Online or “Do-It-Yourself” (DIY) Physical Therapy
PTs generally do not recommend self-treatment unless it’s under the guidance of a licensed provider. Unfortunately, there are many websites out there touting exercises and suggestions for individuals to do on their own. This is risky and likely ineffective. Without guidance from a licensed PT, you could:
- overwork your muscles
- do the exercises improperly
- cause more pain
- cause another injury
- waste time doing exercises or purchasing devices you don’t need
There are some things you can do on your own that are not likely to cause issues. You can apply ice or heat to your muscles, or do some gentle stretching. Simply resting your body can be very healing.
Many physical therapy offices now offer virtual sessions, so you might have various options with the provider you choose. The bottom line on DIY is you should seek a licensed and accredited physical therapist to conduct the sessions live stream and one-on-one. Talk to your insurance company if you need coverage for in-home visits, or you can start searching for local PTs who will provide online services to meet your needs.
BY: Mid Atlantic Spinal Rehab
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Top Reasons To Return to Physical Therapy
Top Reasons To Return to Physical Therapy
Most patients undergo physical therapy for a short time. You may visit your physical therapist over the course of weeks or months. However, physical therapy can be a long process. For example, you may finish your initial several sessions and have to return years later to receive treatment for an exacerbation of your original condition. As an experienced Baltimore, MD physical therapy provider – including those who practice at MidAtlantic Spinal Rehab & Chiropractic– can confirm, you shouldn’t avoid returning to physical therapy simply because it genuinely feels frustrating that you need to go through this process again. It is generally a healthier approach to work to a place of acceptance that sometimes old injuries “flare up” after initially healing to the greatest extent possible.
Your Pain Returns
One of the most common reasons that patients require physical therapy is to alleviate pain. For example, if you have severe pain in your joints, soft tissue mobilization can help ease the pain. The use of taping, ultrasound or electric stimulation can also help with your blood circulation. When you increase your blood flow, you are more likely to heal quicker. In addition, relief from physical therapy is often safer than pain medication.
Your Mobility Decreases
When you finish physical therapy, you may have your range of function back. Often, physical therapy improves your ability to walk, stand or perform other daily activities. However, if you find that you are starting to lose those functions again, you need to see a physical therapist as soon as possible. You may think that an old injury can’t be “re-healed” or that you have to live with the pain, but that isn’t the case. In fact, even old injuries can often improve with flexibility work, endurance training and other strength training activities.
You May Require Surgery
Sometimes, when you suffer from joint mobility issues, doctors may suggest surgical intervention. In some cases, physical therapy can help you avoid the knife. If not, you may still need to have physical therapy to prepare you for the surgical procedure. Having physical therapy following surgery can also help promote healing. You may be able to heal without the use of stitches. Physical therapy can help aid in blood flow which also helps the body to heal itself. A lot of people fear being unable to move the same as before after surgery. If you don’t follow a physical therapy regimen, you could lose even more function.
Follow your doctor’s instructions in regards to physical therapy. Even if you start to feel better, don’t quit therapy before you’re cleared. If you are cleared but the pain returns or your mobility decreases, you may have to return for the old injury. Returning to physical therapy can help you regain independence or live with less pain.
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Knee Pain Doctor
3 Questions To Ask About Knee Pain
If you have recently suffered an injury, had surgery, or experienced a loss of mobility, you might be able to benefit from knee therapy by a Knee Pain Doctor. Your doctor may recommend this to you, but it is entirely appropriate for you to bring it up if he or she does not. Bear in mind that your doctor may not be able to answer all your questions about knee therapy, but that doesn’t mean you shouldn’t ask. If your doctor does not know the answer, he or she should at least be able to help you find it out.
If your doctor believes that you could benefit from knee therapy, he or she may recommend that you see a particular therapist. However, this is just a recommendation, and you have the freedom to choose which therapist to see. Before you make your choice, however, it is a good idea to ask some questions first.
1. What Do You Need To Do To Prepare for Appointments?
Knee therapy often involves exercise, so you should dress in comfortable clothes that allow you to move freely for each appointment. If for some reason you cannot go to your appointment dressed in your therapy clothes, you should at least bring them with you so you can change when you get there. You may also undergo some sort of treatment modality, such as iontophoresis. If this is the case, you should wear clothing that allows easy access to the symptomatic area. For example, for the pain in your knee, you may want to wear shorts or sweatpants that are easy to roll up.
If it is your first appointment, you may have to bring medical reports and images. However, in many cases, your doctor’s office can simply forward these.
2. What Can You Expect From a Typical Session?
Knee therapy appointments generally last about an hour. However, the exact treatments you receive depend on your diagnosis. During your first session, the therapist will perform an initial assessment and develop a treatment plan in response.
3. What Is the Knee Pain Doctor’s Experience?
Some knee pain doctors, like one from Austin Physical Therapy, are generalists that treat all areas of the body. Others specialize in a particular type of injury or body part. While you can receive treatment from a generalist therapist, it might be a good idea to seek out a specialist in your particular knee injury. If there are no specialists available, it is still a good idea to ask the therapist about his or her experience with the type of problem you have.
Contact our office with any questions you have about knee pain or to schedule your initial appointment.
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Is a Chiropractic Billing Software Safe to Use?
As a medical professional, you are always concerned about keeping your patients’ information safe, secure, and private. So, what is the best way to keep personal information? It is by using a chiropractic billing service, like one from Genesis Chiropractic Software, of course. Why is this safer than other methods? Continue reading to find out.
A Billing Service Can Survive Natural Disasters
Unlike using a filing cabinet, if you have information saved on the cloud, it is kept safe from natural disasters that could destroy papers in a file cabinet. For example, if there was a flood or a fire, these could completely destroy important patient records that do not have any sort of backup. A billing service is a great tool that offers peace of mind for the medical provider as well as the patient. It creates a good form of backup that can survive many different issues and makes it simple to safely transfer information from one person to another.
A Billing Service Has Firewall Protection
You may think that something that is online is less safe than information kept on one computer or in a file folder. This is not true. A good billing software will have safeguards in place that protect your patients’ personal information. This will include firewall protection and possible two factor authentication that makes it only possible for those who should be looking at the information on the site. It will back up all of the information so that nothing is lost, even if a computer breaks down, and will keep records safe from hackers for you and your patients.
A Billing Service Enables Conversation from One Person to Another
A billing service makes it incredibly simple to share information from one source to another. For example, a chiropractor can easily share a patient’s information with the customer or with any of their medical professionals with just a few clicks. This information is safeguarded so that unwanted people will not be able to view the medical records, but so that the right people can view the information with ease.
Contact a Billing Service Representative Today
Reach out to a professional chiropractic billing service to get assistance in creating a plan that is right for your office today. It does not matter how large or small your practice is. No matter what, a billing service can greatly assist your office and help make everything a more streamlined and organized process. This will help all of your administrative staff, as well as your customers by making information accessible, safe, and easy to use. Your staff can focus more fully on the customer experience in your office and will be able to keep all of their information up to date and secure. Do not hesitate to purchase a reliable chiropractic billing service today. You will be happy that you did and can begin building your office onto the cloud for safekeeping. A representative can answer all of the questions you have and get you signed up as soon as possible.
BY: Mid Atlantic Spinal Rehab
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Surprising Benefits of Physical Therapy (Even If You Aren’t Injured)
When people think of a physical therapist, they probably imagine a professional who provides treatment to those recovering from a recent injury. But, did you know that physical therapy can be beneficial for those who aren’t injured, too? The multitude of benefits may surprise you. So if you are considering physical therapy, don’t hesitate to contact a clinic near you to have your questions answered and schedule an exam.
Here are a couple of the many surprising benefits that physical therapy can yield for you, whether you are healing from a recent injury or just want to boost your health:
Enhanced Immune System
Physical therapy is one of the most ideal ways that you can enhance your immune system. This form of treatment increases circulation, allowing healing properties to make their way throughout the body. Additionally, physical therapy reduces inflammation, strengthens respiratory health, and improves the cardiovascular system. The immune system is responsible for healing, so receiving physical therapy will help you feel at your very best overall.
Promotes Better Balance
After an injury accident, you may feel like your balance is somewhat off, which may lead to falls and further physical injury. Physical therapy provides you with exercises, stretches, and other useful tips to improve your coordination and balance.
Outlet for Avoiding Surgery
Did you know that physical therapy can prevent someone from having to undergo surgery? For some people, the idea of an operation and anesthesia can be terrifying. And depending on the condition, surgery may not be the only method of treatment. Many patients find that physical therapy has enabled them to reach a place of health they have imagined, as if they had gone through surgery. Except now, they can avoid the post-surgical side effects and other potential complications.
To learn more about whether physical therapy in Bowie, MD is right for you, contact Mid-Atlantic Spinal Rehab & Chiropractic today.
BY: Mid Atlantic Spinal Rehab
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Physical Therapy Bowie, MD
What To Expect During Your First Physical Therapy Session
Physical therapy is beneficial for a wide range of conditions. It can help individuals regain their strength following an injury or surgery. It can also improve balance and coordination in individuals with temporary and permanent movement disorders. The first visit for a physical therapy Bowie in MD with a physical therapist determines subsequent treatment and includes multiple steps.
Interview
During your first visit, your physical therapist will begin by asking you questions to get a sense of your overall health history, the limitations and discomfort you experience due to your condition, and what you hope to achieve through therapy.
Physical Evaluation
After interviewing you, the therapist may touch and move your body parts or ask you to perform movements or activities to determine how well your joints, muscles, and nerves function and assess your:
- Strength
- Coordination
- Flexibility
- Balance
- Range of motion
- Mobility
- Stamina
Treatment Plan
After a thorough evaluation, a physical therapist will propose a treatment plan to help you achieve your goals. Treatments often begin during the first visit and include various modalities. Sessions will usually start with an application of heat to stimulate blood flow and send oxygen and nutrients to the affected areas. Heat increases flexibility in preparation for other treatments that follow.
After applying heat, the therapist may use manual massage techniques to decrease muscle pain and tension and improve circulation. The therapist might also repeatedly move your joints in various directions to help improve your mobility.
Ultrasound is helpful in the treatment of musculoskeletal conditions. A topical gel on the skin over the affected site helps deliver ultrasound waves to the muscles via a wand to improve blood circulation and promote healing. Light therapy and electrical stimulation can help reduce pain and inflammation and encourage injury healing.
Treatment sessions may also include supervised exercises that you can perform with progressive degrees of intensity as your condition heals or improves. Your sessions will end with an application of ice to control inflammation resulting from therapeutic activities.
Home Exercises
During an initial physical therapy visit to our clinic Mid Atlantic Spinal Rehab & Chiropractic, your therapist may recommend exercises using special equipment available at the physical therapy site. The therapist will also review home-based exercises you can perform independently between sessions. Discussing the importance of these exercises is a crucial part of your initial visit and will help ensure that you continue to improve and progress between sessions with a therapist.
If an injury or medical condition leaves you unable to enjoy life, schedule an evaluation and initial session with a knowledgeable physical therapist to start on the road toward feeling better.
BY: Mid Atlantic Spinal Rehab
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Accidents, Knee Pain and Chiropractic Care
Chiropractic Car Accident Care
There are more than 6 million car accidents in the U.S. every year. Thankfully, the number of fatalities has gone down in recent years, but nearly 4.5 million people are seriously injured in car crashes every year.
Knee injuries account for about 10 percent of car accident injuries. People seated in the front side passenger seat are particularly susceptible, as their knees often slam into the car’s dashboard upon impact. The knee is the largest joint in the body, and though neck and back injuries are more common in car crashes, knee injuries can be just as serious.
The Most Common Knee Injuries Suffered by Accident Victims
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- Torn Meniscus. The two menisci in each knee are actually cartilage that serve as a cushion between the shin bone (tibia) and the thigh bone (femur). The cartilage can tear when the knee is under stress, and the pain and swelling will make it difficult to extend the knee.
- Kneecap Fractures. When involved in head-on or side-impact collisions, victims could crack, break or shatter their kneecap (patella).
- Torn Anterior Cruciate Ligament (ACL). The ACL connects your shin bone and thigh bone. When the ACL tears away from the knee joint, there will be much pain, and surgery will likely be required.
- Dislocated Knee. This occurs when the kneecap becomes misaligned with the shin and/or thigh bone.
- Posterior Cruciate Ligament (PCL) Injuries. Located in the back of your knee, the PCL keeps your shin bone from moving too far backwards. When the front of your knee takes a huge hit while in a bent position (like when a passenger’s knee hits the dashboard), your PCL can be damaged.
What Are Your Treatment Options?
In many cases, car accident victims experiencing knee pain may be asked to engage in physical therapy, take painkillers and, if those fail, prepare for surgery.
A Proven Alternative – Chiropractic Care
Another option that is increasingly popular is chiropractic care. Following extensive examinations and testing, including x-rays, most chiropractors will examine not only the knee but also your lower back, pelvis, hip, ankle and feet due to the direct impact they have on the knee. They will discuss a treatment plan with you that likely includes exercises and gentle chiropractic manipulation and mobilization techniques, as well as laser or ultrasound therapies to reduce the pain and increase your range of motion.
Car accident victims have many options to consider, as a chiropractor, like a car accident treatment professional in Glen Burnie, MD, at a practice like Mid-Atlantic Spinal Rehab & Chiropractic, can explain.
BY: Mid Atlantic Spinal Rehab
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Keeping Our Friends Upright and Moving
Geriatric Physical Therapy
Our nation’s elderly population is susceptible to numerous age-related injuries and illnesses, such as arthritis, Alzheimer’s disease, hip and knee replacements, strokes, Parkinson’s disease, osteoporosis, and more. On top of that, one out of every four older people falls every year, with about 20 percent of these falls causing a serious injury (e.g., broken bones, head injuries, etc.). It’s likely that a similar fate could await the generations that follow.
What can be done to delay these conditions?
One of the top recommendations from medical experts is to keep our aging population as active as possible for as long as possible. Whether currently active, sedentary or recovering from an injury, geriatric physical therapy (PT) can play an important role in delaying the physical challenges of aging.
Participating in a rehabilitation program or a geriatric physical therapy program can restore people’s range of motion and functionality, reduce pain and improve their quality of life. Experienced PT professionals understand that they’re not training future Olympic athletes with a strict dietary and exercise regimen. They’re helping the elderly accomplish daily tasks and recommending exercises that can be done safely and effectively.
Specific kinds of geriatric PT include:
- Orthopedic PT: In addition to helping patients recover from orthopedic surgeries, orthopedic PT focuses on treating injuries to the musculoskeletal system. Its goal is to restore function to the patient’s muscles, bones, joints, tendons and ligaments.
- Cardiopulmonary PT: This PT aims to increase endurance for those who have had heart attacks or other cardiovascular or pulmonary conditions, like Chronic Obstructive Pulmonary Disease or pulmonary fibrosis.
- Neurological PT: This PT addresses both brain and bodily functions. Here, physical therapists teach seniors with Alzheimer’s disease, ALS (Lou Gehrig’s disease), Parkinson’s disease or brain injuries to adapt to their physical and mental limitations (visual, mobility, balance, muscle loss, etc.) so they can continue to complete their daily activities.
An increasing number of geriatric PT locations use a broad range of gentle, yet effective strategies, including stretching, light exercise, walking, hydrotherapy, massage, and more. The goal remains to make basic tasks easier for senior adults and to help them be as independent as possible.
If you or a loved one are battling age-related injuries or illnesses, perhaps you should consider geriatric physical therapy? There are many options to explore, as a professional, like the geriatric physical therapy team in Baltimore, MD at a PT rehab center like Mid-Atlantic Spinal Rehab & Chiropractor, can explain.
BY: Mid Atlantic Spinal Rehab
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Chiropractor Treatment
What to Expect at the Chiropractor
If you are about to have your very first visit with a chiropractor, you may not know exactly what to expect. Though you’ve probably heard of other people’s experiences, it could be intimidating to go without prior experience yourself. The good news is that chiropractic treatment or physical therapy can be life-changing. The following are some things that you can expect.
Length of Your Visit
Your first visit will more than likely last longer than follow up visits because the chiropractor will want to make a full assessment of your condition and overall health. This could take anywhere from 30 to 45 minutes. Adjustments only take a matter of minutes, so most of the initial visit will be talking, going over your medical history and getting your financial matters taken care of.
Follow up visits could last anywhere from five to 20 minutes, depending on the severity of your condition and the type of care you’re receiving.
What It Feels Like
Have you ever done a workout for the first time in a long time? You know that sore feeling you get at the end that’s a good-sore? If you feel any pain at all after a chiropractic adjustment, it will be that same good-sore feeling. If you have more serious pain than that, you should discuss it with your chiropractor for the chance it’s something more serious that needs a different sort of treatment.
Returning for Follow Up Care
Not every patient will have to return for follow up care. It’s possible the issue you’re dealing with can be fixed in a matter of one appointment. It’s also possible it will take multiple appointments that span over the length of many years. Depending on your problem, you may need to return to the chiropractor for follow up visits for the rest of your life, just as you would go in for dental exams and medical physicals on a regular basis. Your chiropractor will discuss this with you at your initial appointment so you can know what to expect moving forward.
Paying for the Visit
Many health insurance plans cover chiropractic care, though this is something you should speak with your provider about. You may have to use an in-network chiropractor and you might only be allotted a certain amount of visits per year, so it’s important you understand the details of your plan. If you don’t have insurance coverage, you may be able to work out a payment plan with the chiropractor.
Getting in Touch With a Chiropractor
Visiting the chiropractor doesn’t have to be a stressful event. To learn more about what you can expect at your next visit, get in touch with a chiropractor today.
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