Fall Risk Safety Tips

“You can’t help getting older, but you don’t have to get old.”

Healthy aging is important at any age.

Take a look at this article from the Mayo Clinic for some practical tips to keep yourself safe in your home. https://www.mayoclinic.org/healthy-lifestyle/healthy-aging/in-depth/fall-prevention/art-20047358?pg=1

Breast Cancer Screening and Prevention

October is breast cancer awareness month. Use the link below from the NIH’s National Cancer Institute to find out more information about breast cancer screening. Early screening and detection is the key!

We love all of our breast cancer survivors!


Ski Your Best with these Pre Season Exercises!

All of us Coloradoans are tired of the rain, but luckily snow season is coming! Get out of your comfort zone and switch up your workout to prepare for your winter sports. Let’s all have a fun and safe winter this year.

Start preparing now to prevent injuries now. If you have questions, use the “Ask a Therapist” tab on our website!


Recognizing Concussions in Student Athletes

As a busy parent, keeping your child healthy and safe is a top priority! And it’s football season! Unfortunately that also means concussion season.

Regardless of the sport, concussions are very common: 300,000 sports related concussions happen in the US annually.

Make sure to look out for your child and notice the signs. It is important to get them checked out by a medical professional as soon as possible.


ICE versus HEAT

Wondering whether to use heat or ice and why after an injury? Well, it depends… Here are some common examples….

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9 Physical Therapy Tips to Help You #AgeWell

The right time and amount of exercise can help you live a healthier and happier life. We want to help you stay independent for longer, avoid falls and there are so many benefits for your mind and body!

Check this out!


Foam rolling: How to for beginners

Have you been wanting to try out the foam roller but aren’t exactly sure how?

Here is a tutorial with pictures, videos and descriptions on how to do so!

The good news is, the foam roller is not just good for runners. Give it a try and let us know what you think! If you have questions, feel free to contact us at our ASK a THERAPIST link on our website.

Do you have vertigo or dizziness?

Do you suffer with occasional dizziness or vertigo? A physical therapist can help, often in just one or two visits.


Photo credit:  https:/https://www.facebook.com/GetPT1st//

Exercising While Pregnant Is Almost Always a Good Idea

“Being pregnant can sometimes feel like traversing a minefield of advice: You want to do the right thing for your baby and yourself, but conflicting input from physicians, relatives, friends and even total strangers makes it difficult to know exactly what is helpful and what is potentially harmful.”

C.O.R.E. Physical Therapists love working with pregnant and postpartum Mamas and we are here to help!

Read the rest of the article for more information: http://www.npr.org/sections/health-shots/2017/03/21/520951610/exercising-while-pregnant-is-almost-always-a-good-idea?utm_source=twitter.com&utm_medium=social&utm_campaign=npr&utm_term=nprnews&utm_content=20170321

Which Type of Exercise is Best for the Brain?

Exercise is proven to help our bodies and our minds in more ways than you would think!

Moral of the story? Exercise for brain health!

Check out this article that was posted in the New York Times on a study that looks into which exercises are best for your brain.


Find out if Dry Needling is right for you!

C.O.R.E. Physical offers dry needling, which is beneficial for many types of pain. Back pain? Headaches? Hip pain? Post op pain? We have you covered.

We use it in combination with other physical therapy techniques you are familiar with such as stretching and strengthening. Read more information about how it works and remember to use our ask a therapist link if you have further questions.



dry needling

dry needling

The Secret to a Fulfilling Life

Just take a moment to remember what’s important in life. It’s proven that good relationships keep us happier and healthier. Attitude is everything.

We at C.O.R.E. not only want to get you out of pain and back to your active lifestyle, but we truly care about your success and happiness throughout your life.


Back Pain: Fact or Fiction?

Back Pain: it’s common, but there are also some common misconceptions about the cause of back pain.

In a study of patients WITHOUT back pain, they found that 52% had at least one bulging disc on MRI. (https://www.ncbi.nlm.nih.gov/pubmed/8208267)

What does that mean? Just because you have a bulging disc, doesn’t mean it is necessarily causing your pain, so surgery might not be the best option for you.

In fact, “most health professionals can develop a successful treatment approach based on a thorough medical history and physical examination.”

Check out this article for myths about the cause of back pain and find out more information!


Run for your life!!

This is a large study that compared runners to non runners and their rates of death, heart disease and stroke. They concluded that runners had lower rates of heart disease, stroke and death from any cause. In addition, runners lived an average of 3 years longer than non-runners. So get out there and run for your life!      http://www.sciencedaily.com/releases/2014/07/140728162330.htm#.VUEiLF3BeVU.email

Do you like your PT?

Do you like your Physical Therapist? Do you feel like you are being listened to? Do you feel like he/she cares about your outcomes in physical therapy?
A recent study published in the Journal of the American Physical Therapy Association looks at outcomes (pain intensity, pressure pain sensitivity and some others) of patients with chronic lower back pain who were separated into four testing groups. The groups received different levels of interaction with the Physical Therapist attending to them (Limited Interaction or Enhanced Interaction) and either actual or sham Interferential Current (IFC) treatment. In the groups where the Physical Therapists had Enhanced Interaction with their patients, the therapists communicated (verbally and non-verbally) not only to translate information, but also to engage with patients in meaningful ways. They conveyed empathy, warmth, caring, encouragement and support. The patient’s in these groups had significantly greater improvements in pain intensity and pressure pain sensitivity whether they received actual or sham IFC. These results indicate that optimizing therapist-patient interactions produces better results. In other words, when searching for a Physical Therapist, find one you can connect with to get the results you want.

Yoga During Pregnancy

Benefits of Prenatal Yoga

Yoga During PregnancyPregnancy is a wonderful time for exercising!! Many women are hesitant to exercise during pregnancy for fear of harming herself or her unborn child. However, exercise during pregnancy is completely safe and has many benefits for both mom and baby.  Pregnant mothers who exercise have improved weight control, increased energy, enhanced confidence, reduced stress and anxiety, improved mental functioning, a greater sense of well being and they sleep better. (SMA statement, 2002; Sternfeld 1997) Exercise may also reduce the risk of preeclampsia (a dangerous condition that can develop after 20 weeks of pregnancy) and gestational diabetes. (Sorensen 2003; Dempsey 2004, 2005). In addition, exercise during pregnancy can reduce discomforts often felt during pregnancy such as lower back pain or Sacro Iliac (SI) joint pain.

Prenatal yoga is a great way to achieve all of these benefits. In addition, yoga can decrease stress levels, decrease mom’s resting heart rate, increase gestational age at delivery (fewer preterm births), and decrease incidence of IUGR (intrauterine growth retardation) (Narendran 2005). Many women who have never taken a yoga class before or are not frequent exercisers feel comfortable having their first yoga class be a prenatal yoga class because they know it will be lead by a instructor specifically trained in a pregnant woman’s special needs.  Women who have a regular yoga practice prior to pregnancy can enjoy continuing their practice in a class offered specifically for pregnant women that includes modifications they may need as they progress in their pregnancy.

Postpartum Pain & Physical Therapy

Postpartum depression symptoms are 3 times more likely to occur in women who are having back pain and pelvic pain than those without (Gutke A 07), and 37% of women reporting back pain in pregnancy still reported back pain at 18 months postpartum (Ostgaard HC 1992, 1997). What, specifically, causes lower back pain during pregnancy, and why does it not just disappear after that bouncing baby boy or girl arrives?

For some reason, the changes that occur during pregnancy are enough to make a previously non-problematic, problematic. Lower back pain during pregnancy can be caused by many of the same factors that cause lower back pain with non-pregnant individuals. Often, women experiencing increased back pain during pregnancy have had minor episodes of back pain prior to pregnancy-episodes that were possibly not even bad enough to seek help for. The pregnancy may just be, for these people, the proverbial “Straw that broke the camel’s back”. Pre-pregnancy causes of back pain for these people can be postural, activity dependent (overuse) or traumatic injury, putting undue stress on the spinal components: the intravertebral discs, the nerve roots as they exit the spine, the facet joints or in some cases, muscle and ligament. For these people, pregnancy aggravates dysfunction that is already present.

As we all know, there are significant hormonal changes during pregnancy that effect not only the mother’s mood and appetite (or lack thereof, due to nausea), but also how her muscles and ligaments respond to stress. The pregnant woman begins to produce a hormone called Relaxin in her first trimester. This hormone peaks at about 12 weeks of gestation. The purpose of this hormone is to prepare the mother’s body for the growth it will experience and to allow for safe passage of the baby through the pelvis during delivery. The hormone works, as its name implies, by “relaxing” ligaments and connective tissue throughout the body, causing an increase in joint laxity.

This is all well and good for the pregnancy and delivery, but what about Relaxin’s effects on an already weak and/or unstable spine or pelvis? The good news is that the baby won’t fall out because of this increased laxity; however, it can add a whole new dimension to what was an only mildly bothersome pain (or no pain) prior to pregnancy. The increased laxity (or mobility) can cause increased strain on the ligaments that run between the joints in the spine and pelvis and can also cause increased strain on muscles that are trying to stabilize the region, and all this can add up to pain or discomfort.

In addition to increased laxity in a pregnant woman’s body, there is the additional weight in a localized area (right in front of the lumbar spine and inside the pelvis) that stresses the spinal and pelvic structures. The weight of the baby can pull the woman’s spine into an increased lordosis (or arch), which can compress the facet joints in the spine and cause muscle spasm or fatigue. The weight of the baby sitting in the bowl-like pelvis can also stress the pelvic floor muscles, which are crucial for urinary and bowel function as well as controlling motion between the pelvic bones.

Following delivery, one of those two previously mentioned factors is removed- the baby. And Relaxin remains in the body for only about 3 days postpartum. So why does the back pain sometimes just not “go away”? One of the reasons is that the mother now has this solid bundle that she is always carrying, nursing, changing, pushing in a stroller or pulling in and out of a car seat. These activities often cause the mother to get into positions that are straining on the healthiest of backs. In addition, many of the stabilizing muscles and ligaments that control movement of the spine and pelvis and protect them while the mother may be in those positions are still stretched and may be weak. The weakness is partially due to reduced activity during the pregnancy and continued relative inactivity after the pregnancy due to fatigue and mom’s time being occupied by the new addition.

Physical therapy can help both during the pregnancy and after. There are many treatment options for the pregnant patient such as retraining and strengthening of weakened muscles, soft tissue and joint mobilization for muscle and joint dysfunction, Kinesio Taping to correct muscle and joint dysfunction and promote tissue healing and ergonomic training to learn how to do all these new activities in the best possible position to minimize spinal stress. Following pregnancy, all these treatment options are available in addition to modalities such as ultrasound and electrical stimulation.

I welcome comments and questions on this or any other subject related to pregnancy and physical therapy. Please feel free to leave comments or questions here or email me at mia@coreptfc.com. Don’t hesitate to leave questions on the blog as there are most likely many others out there with the same question!

Pregnancy and Physical Therapy

Are you pregnant? Having muscle or joint pain? Wishing this baby would just hurry up and get here so you can stop being in pain? Don’t wish this special time away. We are here to help YOU!

Pregnant women experience many changes in their bodies that make them more susceptible to injury. Due to postural changes caused by a shift in the mother’s center of gravity as well as stretching of abdominal muscles and pelvic ligaments, pregnant woman can experience low back pain, Sacral Iliac pain, neck pain, headaches and upper back pain. Other common issues are: tightness and pain in lower legs and feet, arm pain or tingling/numbness and rib pain. Woman also experience pain following delivery due to continued joint laxity and weakness of muscles that have been stretched.

In addition to problems that occur as a result of pregnancy related changes, we can provide safe and affective treatment options for any orthopedic problem. Physical therapy is a natural and conservative way to address these issues without putting the mother or baby at risk.

Mia Ramsey is a Physical Therapist at C.O.R.E. Physical Therapy who has developed a special interest in treating pregnant patients. She is currently pursuing a certification through the American Physical Therapy Association that highly qualifies her in the orthopedic treatment of pregnant patients. She has two young children of her own and understands the stresses, anxieties and pressures, as well as the joy of pregnancy and motherhood.

Mia is passionate about helping pregnant women feel better so they can enjoy this remarkable and unique time in their lives. Addressing these painful issues when they occur during pregnancy can help prevent future problems after pregnancy. Studies show that Low Back Pain during pregnancy is more likely to occur if it has occurred with previous pregnancies. Studies also show that almost 40% of women who experience Low Back Pain during pregnancy are still experiencing pain 18 months post partum.

There is something you can DO! Call us today at (970) 223-8293.

** Larsen EC. Wilken-Jensen C, Hansen A, Jensen DV, Johansen S, Minck H et al. Symptom-giving pelvic girdle relaxation in pregnancy. I: Prevalence and risk factors. Acta Obstet Gynecol Scand.1999;78