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physical therapy

How to Avoid Aches When You Rake

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      Raking leaves can do a number on your back. One of the most common complaints we hear in Physical Therapy is lower back pain from doing yard work, especially in Autumn. The repetitive movements, constant bending, and frequent lifting can cause strain and even injury. There is also a higher risk of falling on slippery, damp leaves this time of year. While raking the yard can leave you exhausted, there are steps you can take to avoid also being in pain. Raking is a workout, you need to use the right equipment, warm-up, and exercise with the right technique to avoid injury.

      Before we get into the tips for raking leaves, we would like to note a few alternative options that may provide less strain. At the top of the list is to avoid raking leaves at all, it is actually better for your yawn and garden! Landscaping experts have recently advised doing no more to the leaves scattering your lawn than to mow them to speed along decomposition. Leaves offer free nutrients for grass and plants as they break down into healthy organic matter for the soil. If you just cannot stand the look of leaves in your yard, find mowing them difficult, or have an H.O.A. that requires this yard upkeep, you can also invest in a leaf blower. While a heavier leaf blower could take a toll for those who already have muscle or back pain, it can prevent those pains for other individuals as long as proper protective straps and gloves are used to evenly distribute the weight. Finally, for anyone with prior conditions or injuries, while yard work could be a great way to stay active, sometimes it may be best to have someone else take care of more strenuous tasks like cleaning up leaves.

      If you do still plan on raking leaves yourself, rather than pursuing any of the other listed methods, we have a few tips you can follow to keep your muscles and back safe:

  • Size– Make sure you choose the rake for your height. If your rake is too short or too long, your posture will adapt to compensate. Maintaining that awkward posture throughout raking will strain back muscles, ligaments, and tendons.
  • Warm-ups– Whenever doing physical activity, it is imperative to warm up your muscles to prevent strain and overexertion. Bend over and touch your toes a few times, twist side to side with your arms out, or try to bend your nose to your knees when seated. These three stretches will prepare your back muscles, preventing injury.
  • Posture– Keep your legs slightly bent, keep your weight directly over your hips and knees, and extend with your arms. Use your arms to rake the leaves, not your back. This can go a long way toward preventing lower back pain.
  • Switch Hands– At least every 15 minutes, switch which hand is on the top and which is on the bottom. This will alternate which side of your body is doing the most work.
  • Mind the Weather– When you rake leaves be sure to choose a dry day and rake with the wind. Wet leaves are slippery, heavier, and a breeding ground for mold. Raking with the wind will lead to less work because it will be easier to gather leaves. Prevent extra effort, allergies, falls, and back pain.

      Now that you are equipped with the right tools for the job, hopefully you can enjoy the movement and physical activity raking brings to your life, without the stress or back pain.

Student Fieldwork

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      Here at Advantage Therapy Centers, we believe in continued growth and learning as the key to achieving the clinical excellence our staff demonstrates. Not only will students learn within our program, but having their fresh perspective helps keep our therapists’ skills fresh and leaves everyone open-minded to new perspectives on how we all can provide quality care. This program is considered an unpaid internship otherwise known as volunteer work that provides the experience and education of treating patients that can only be learned when interacting with them in person.

Which Therapy Specialties Are We Hosting For?

Physical Therapy: For several years, our Director of Physical Therapy Dr. Rocco Gervasi has been taking students in to show them physical therapy firsthand in our unique comprehensive outpatient rehabilitation facility. Gervasi accepts university students at all levels; undergrad, PTA, DPT, rotation needs at all phases, volunteer work, and internships. Dr. Gervasi shares why he began hosting students for fieldwork at Advantage Therapy Centers, and why he enjoys educating them:

I used to give presentations on balance at the Gibson House Community Center, and ever since that experience I wanted to continue to educate others about physical therapy. I discovered I love to teach.  So, at Advantage, I began hosting students for their fieldwork. It keeps my skills fresh by bringing in new minds and ideas and it helps give back. I am passionate about the psychology involved with treating patients for physical therapy, sharing that point of view with students can change the way they see treatment and ultimately change the game for physical therapy. The goal of fieldwork is always to get students to see what they have not been taught yet; knowledge only gained from interacting with patients during treatment. Fieldwork here requires you to think outside the box to provide quality care for the individual, not just the symptoms.

Occupational Therapy: We are proud to announce that we have just recently started taking in students for OT. Currently hosting the first round of students is our Director of OT Kaltrina Pakucu. Currently we are only hosting level 1 OT students, however we hope to expand this in the future. Pakucu shares her perspective on why she began hosting students for the Occupational Therapy discipline:

I love having students and being able to enhance clinical skills for future therapists! Recently, with the current pandemic, we were hearing that many students were struggling to find placements or that placements had cancelled due to COVID. This made me really want to help. Graduate school can be difficult enough with juggling classes, assignments, and fieldwork. However, now I feel like with everything going on the stress for these students has intensified. The last thing I would want them to worry about is falling behind because a clinical fieldwork site backed out. It was a great idea to take in students for Occupational Therapy. Our patients love interacting with the students and having them in the clinic.

How Long is the Program?

      The program length depends upon the student’s needs. DPT students have rotational rounds in phases that vary in length, and other tract requirements may require more or less time. Some examples of these ranges include six weeks, eight weeks, ten weeks, twelve weeks, and up to three months.

What Will Students Learn?

      In their time here students will learn principles, be quizzed on them, and then apply those principles to the treatment of patients. For Physical Therapy, this always begins with two weeks reading the book “The Divided Mind” by Dr. John E. Sarno to introduce students to neurolinguistics, the psychosomatic elements they may encounter with patients, and how to treat not only the patient’s pain but the patient as a whole. This first step will provide the groundwork for the whole program as students learn bedside manner, gaining patient trust and confidence that motivates them throughout treatment, and how to really listen to patients to understand the problems they are experiencing. This connection with patients is what Gervasi believes truly differentiates expert care and treatment.

      Additionally, Students here for either discipline learn a mix of skills that vary depending on the length of time they will be spending with us. Some of these skills include the main body parts and some conditions treated in Occupational of Physical Therapy, adapting treatment to fit the specific needs and goals of a patient, how to do orthopedic research for metanalysis correlations, blood gases, patient populations, and more. What we feel makes our program so different from others is the communication component in which we teach and practice optimizing patient-practitioner interaction to provide open communication that facilitates quality treatment that everyone is motivated to be a part of.

Which Students Do We Accept?

      We welcome any student who demonstrates an interest in physical therapy or occupational therapy who is part of a related educational tract, demonstrates the ability to value constructive feedback, has a passion for expanding knowledge beyond just the basics, and is genuinely excited to put in the effort to learn what caring for patients is really like. Ideally, we are looking for students that want to change the game and look at physical therapy in a different light. We are currently working with Temple University and Rowan University programs, however, we have hosted students from many other universities as well. Some of these include Stockton, Penn State, and Rutgers.

      If you are interested, please bring our hosting program to the attention of your advisor. We look forward to sharing this unique experience with the students who represent the future of occupational and physical therapy.

How to Prevent a Fall

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           Falls are often mistaken to be a normal part of aging, when in fact there are many preventable factors at any age that put you at risk. Still, one out of four older adults in the United States fall each year, and one out of every five falls cause serious injuries such as broken bones or head injuries. These may cause disability that make getting around, daily activity, and independence difficult. The best way to prevent a fall is to know and eliminate factors that put you at risk. A little balance training through a physical therapy center like ours certainly helps as well.

Which Risk Factors Cause Falls?

      Having a combination of risk factors puts you at greater risk. The following factors increase your risk; lower body weakness, Vitamin D deficiency, difficulty walking, certain medications such as over-the-counter and herbal remedies, vision problems, Vertigo, Dizziness, foot pain, poor footwear, hazards like broken or uneven ground, steps, or clutter. Physical and Vestibular Therapies treat many of these factors by improving balance. There are also other steps you can take to prevent risk.

What Steps Can You Take to Prevent Falling?

1. Talk to your doctor about your potential risk factors.

2. Physical, Vestibular, and Balance Therapy to build your coordination and reduce vertigo/ dizziness.

3. Stay active —  gentle exercise improves strength, balance, coordination, and flexibility to lower your risk.

4. Make sure your home is clutter-free and well-lit.

5. Use Assistive Devices such as handrails for stairways, treads for wood floors, and shower bars or seats.

When Should You Take These Steps?

       It is never too soon to take action and prevent a potentially dangerous incident. Especially if you are an older adult, experience balance issues, or have risk factors. Why wait for the first fall, or until one causes an injury? The best time to prevent a fall is as soon as you are at risk, and some measures can be helpful to pursue even before risk. 

   Fill out the form below or call Advantage Therapy Centers at (856) 424-2000 to ask for a physical therapy appointment for Vertigo, Dizziness, foot/leg injuries, or balance.