Are you preparing to start hiking in the high country? Finally, the weather is improving and conditions are becoming more attractive to hiking enthusiasts to get out into nature and enjoy the scenery!

However, knee pain is always a concern amongst hikers, and shaking the pain off can be a nightmare… but you don’t have to give up on your adventuring dreams just yet as we’ve picked out 5 of the best and simplest tips to help you stop knee pain on a hike!

In this blog you can read about using hiking poles, wearing supportive shoes, and even how women can safely take care of nature’s business in the great outdoors!

Use Hiking Poles

Your knees bear the brunt of your entire body weight with every step you take, this can result in a lot of discomfort and pain after a while of trekking over different terrain and inclines.

However, introducing hiking poles into your equipment could offer a simple yet effective way to stop knee pain on a hike.

Not only do they distribute the pressure on your knees more evenly when you’re walking, but they also provide additional support and reduce the impact your knee joints feel as you walk.

Hiking poles could not only stop knee pain on a hike, but they can also prolong your trek so you can spend more time in nature and take in the beautiful scenery of the high country or desert terrain.

Stretch During Your Hike

Stretching during your hike could mean the difference between excruciating knee pain during your journey or a painless and enjoyable trip!

Taking a few minutes before and after your hike to stretch your legs, especially your calves and quads can make a world of difference.

And don’t forget the importance of taking rest breaks during your trek. Stopping to rest for a few minutes every hour can give your knees a much-needed break and help prevent injury.

Take Care Of Nature’s Business Safely!

This one’s for the ladies!

So picture this, you’re on a beautiful hike through the woods and you’re having a fantastic day. But you’re desperate to pee and your knees are starting to ache from the inclines you’re walking up.

Of course, there are no bathrooms, so you have to squat!

Squatting safely is very important if you’ve been putting strain on your knees all day. Proper form when squatting means keeping your knees behind your toes, engaging your core, and keeping your weight in your heels.

Not only will you be able to prevent discomfort on the trail, but you’ll also be able to effectively take care of nature’s business whilst out on your travels!

Stay Hydrated

If you enjoy the feeling of sunshine on your face and the sound of nature, hiking is a great way to get some exercise.

However, without proper hydration, a once pleasurable walk can quickly turn into a nightmare of fatigue and knee pain. That’s why it’s critical to stay hydrated when you hit the trails.

Not only does water help boost your energy levels, but it’s also essential for keeping your joints lubricated. By avoiding the wear and tear that comes with dehydrated joints, you’ll be less likely to experience knee pain on a hike.

So before you set out on your next trek, make sure you have plenty of water on hand, a hydration pack, or a water filter.

Trust me, your knees will thank you later!

Wear Supportive Shoes

As an experienced hiker, I cannot stress enough the importance of wearing supportive shoes when hitting the trails to stop knee pain on a hike.

The proper shoes will provide ample support and cushion to take the pressure off your feet, ankles, and knees, allowing you to maintain balance and stability while tackling rocky terrain.

Investing in high-quality hiking shoes with built-in arch support, thick sole, and durable tread will not only increase the enjoyment of your hike but will also prevent potential injury and discomfort.

Remember, always prioritize safety when hitting the trails.

Is Knee Pain Putting You Off Hiking? Try Our Free Knee Pain Consultation

Has knee pain been putting you off hiking because the pain is too bad or you’re worried about causing further injury to your knee?

Did you know all of your worries can be put to rest with our free knee pain consultation? During your free knee pain consultation you will be able to get 1 to 1 help and advice from our expert physical therapists and get information on the best treatment options available to you.

If you want to be able to get back out on the trails without knee pain holding you back, arrange your free knee pain consultation today by contacting our Durango clinic at (970) 259-0574 and we’ll look forward to seeing you in our clinic soon!

Other Free Resources For Knee Pain

Read Our Blog – Running And Its Impact On Your Joints

Read Our Blog – Runners And Hip And Knee Pain

On Social Media? Follow Us On – Facebook, Instagram, and LinkedIn

Are you a cyclist who has been yearning to get back on the road and out in nature, but are dreading the aches and pains that often accompany a ride?

Neck pain can be an all-too-real reality for many recurring riders – it’s time to take control and reclaim your neck muscles!

This post will provide four easy exercises that any cyclist can incorporate into their cool-down routine to stop neck pain after a bike ride.

Exercise #1: Neck And Shoulder Rolls

This is a simple exercise that can loosen up your neck and shoulders after a long ride and stop neck pain from getting in the way!

To do this exercise, you should begin by standing in a good posture with your feet shoulder-width apart and your back straight but relaxed.

Then, roll your head around in a circle slowly and gently in both directions. Do this at least 3 times on each side.

Once you’ve stretched and relaxed your neck, do the same thing with your shoulders. Roll them around in a circle slowly forwards and backward a few times to ensure all of the muscles that connect your neck to your shoulders are fully relaxed and cooled down.

Exercise #2: Wall Slides

This exercise will stop neck pain after a bike ride, but it will also restore mobility back to stiff and tight shoulders after holding a hunched position during your ride.

To begin, face a wall and place your forearms against it. Step forward with your right foot, bend the knee, and step back with your left foot.

Keeping your head back and chin tucked in, slide your arms up and out into a wide position using the middle of your back.

Go as high as you can using your back muscles and squeeze your shoulder blades together to lift your arms off the wall.

Finally, return your arms to the wall and slowly slide back down.

Exercise #3: Shoulder Blade Squeezes

Similarly to wall slides, shoulder blade squeezes can stop neck pain after a bike ride by relaxing the muscles that connect to your neck preventing strains.

Position yourself in a neutral posture, standing tall and relaxed, and then squeeze your shoulder blades together gently.

You should relax your shoulders when you do this exercise and ensure you squeeze together slowly and hold the squeeze for a couple of seconds before relaxing your shoulders again.

Remember, this is a cool-down exercise so you want to make sure you’re slow and gentle to prevent any injury and loosen those muscles off!

Exercise #4: Seated Neck Release

The seated neck release is a great one to finish your cool down to get you feeling relaxed and ready for the rest of your day!

Sit comfortably on the floor with crossed legs touching your right hand’s fingertips to the floor. Place your left hand on your head and gently pull your left ear to your shoulder as you look under your left arm.

You should begin to feel a gentle stretch along the right side of your neck, hold this position for 30 seconds and then repeat on the other side.

When you do this exercise, make sure you keep your shoulders relaxed and avoid lifting your shoulder to your ear.

You can stop neck pain after a bike ride with this stretch as it releases tension in the muscles along the side of your neck.

After completing these four steps in your next cool-down routine, you will be fully relaxed, be able to prevent any strain injury, and be able to keep riding your bike neck pain-free!

Want Expert Help To STOP Neck Pain After A Bike Ride?

Are you worried about getting back in the saddle this spring because you’re experiencing tingling in your arms and fingers when you ride? Or is it that the pain in your neck has become worse and you’re scared to aggravate it even more?

Don’t let it get to the point you can’t ride anymore before you come and see us. The sooner you see us, the sooner you can become pain-free and get back to riding those long distances around beautiful towns and open spaces!

Our free neck pain consultation is the best thing you can do for your neck pain. You’ll be able to come to our clinic and meet with one of our expert physical therapists, talk about your issue, and find out the best natural treatment options available to get you pain-free!

You can arrange your free neck pain consultation by calling our clinic at 970) 259-0574 and one of the team will be happy to book you in so you can finally get the specialist help you need to get back in the saddle with confidence!

Other Free Resources To STOP Neck Pain After A Bike Ride

Read Our Blog – Mountain Biking Versus Road Cycling Injuries

Read Our Blog – 4 Steps To Prevent Neck Pain When Cycling

On Social Media? Follow Us On – Facebook, Instagram, and LinkedIn

Spring is a beautiful time of year to get out and go for a bike ride, either on the river path or on one of our local trails.

As winter is turning into spring (finally), you may just be getting on your bike for the first time since last fall.  As you are returning to your bike, you may notice that some neck pain is beginning to bother you on your rides.

Maybe it’s progressed to the point where you are having some shoulder blade pain, or your arms and hands are feeling numb and tingly during your ride. You may be worried about getting out on the bike because of this.

If this sounds like you, you’re in the right place!

We’ve put together 4 handy steps to prevent neck, shoulder blade, and arm pain while cycling so you can enjoy your bike rides throughout the spring and summer months, without neck pain becoming a problem.

Our 4 Steps To Prevent Neck Pain When Cycling

#1 Understand Your Posture

Understanding your posture is the foundation of preventing neck and arm pain when cycling. Making even the slightest adjustments to your position on and off the bike can make a significant difference.

For instance, the lower your handlebars are, the more aggressive the posture is, which offers a higher likelihood of developing neck and arm pain. If possible, keep your handlebars at the same height or higher than your seat. This gives your upper body and neck the right amount of support while riding.

Another tip to keep in mind is to avoid craning your neck down to look at your wheel on the road. Instead, keep your eyes focused ahead and fix your gaze on the horizon.

And it’s not just on the bike that you should be mindful of your posture.

Once you are back home and looking to relax after a long ride, you should ensure your spinal alignment in your posture is correct when sitting, standing, and walking. It could help you prevent neck and arm pain on your next ride!

#2 Pay Attention To Your Neck And Shoulders

Step 2 is always paying attention to your neck and shoulders during your cycling sessions. Your shoulder blades should be gently pulled down and back in a diagonal toward your opposite back pockets. This prevents hunching over and restores the space between your shoulders and your ears.

It’s easy to get sidetracked when you’re riding through our beautiful countryside or concentrating on passing or speed, but you must remember to check to see if you’re holding this tension. It can become extremely uncomfortable and directly lead to neck and arm pain as well as a more serious injury if not addressed.

#3 Take Regular Breaks During Long Rides

Taking regular breaks during long bike rides is an essential way to prevent neck and arm pain when cycling longer distances.

Ignoring the need to rest and stretch can lead to uncomfortable neck pain that can make it difficult to enjoy the ride.

Taking breaks every hour or so and stretching your neck, shoulders, and back can help prevent this discomfort. It may seem like a hassle to stop frequently, but your body will thank you in the long run.

#4 Have The Right Equipment

As a cycling enthusiast, you know that hitting the open road on your bike can be a thrilling and rewarding experience.

To prevent neck pain, it is crucial that you invest in the correct cycling equipment. This includes a properly fitting bike saddle, handlebars that are the appropriate width and height, and a helmet that fits securely without putting undue pressure on the neck.

You could also consider cushioned handlebar grips as this can lessen the tension and impact on your neck when cycling.

By taking the time to ensure that your cycling equipment is top-notch, you can enjoy a pain-free ride and make the most of your time on the road or trails.

Want Expert Help To Prevent Neck Pain When Cycling?

Are you worried about getting back in the saddle this spring because you’re experiencing tingling in your arms and hands when you ride? Or is it that the pain in your neck has become worse and you’re scared to aggravate it even more?

Don’t let it get to the point you can’t ride anymore before you come and see us. The sooner you see us, the sooner you can become pain-free and get back to riding on our wonderful roads and trails.

Our free neck pain consultation is the best thing you can do for your neck pain. You’ll be able to come to our clinic and meet with one of our expert physical therapists, talk about your issue, and find out the best natural treatment options available to get you pain-free!

You can arrange your free neck pain consultation by calling our clinic at (970) 259-0574 and one of the team will be happy to book you in so you can finally get the specialist help you need to get back in the saddle with confidence!

Other Free Resources For Cycling  

Read Our Blog – Mountain Biking Versus Road Cycling Injuries

Read Our Blog – Helmets, They’re Not Just Fashionable 

On Social Media? Follow Us On – Facebook, Instagram, and LinkedIn

Are you struggling with sciatica, but unaware of what may make your already-excruciating symptoms even worse?

Sciatica can cause aggravating pain in the hips, lower back, and buttocks, but you may be making your pain worse without even knowing it!

For anyone with sciatica, this blog post is a MUST-read. We tell you 4 things you could be doing to make your sciatica worse so that you can minimize flare-ups, protect yourself against further damage, and be able to take part in your favorite outdoor activities!

4 Things You Could Be Doing That Make Your Sciatica WORSE

#1 Poor Posture

Your posture is an integral part of what you do every day, whether you’re sitting, standing, or walking.

When your posture is out of alignment, it can put pressure on the sciatic nerve exacerbating any existing pain or discomfort and leading to a vicious cycle of pain and ultimately making your sciatica worse.

You should be mindful of your posture throughout your day, ensuring you keep your hips, shoulders, and neck aligned whether you’re sitting at work or going for your daily walks in the spring sunshine.

#2 Wearing Unsupportive Shoes

Did you know, your choice of footwear could make your sciatica worse?

Wearing shoes that don’t correctly support your feet can mean you experience even more discomfort from your sciatica as you don’t receive the proper arch support and cushioning needed for proper spinal alignment.

Shoes that you should avoid wearing too often are high heels and sandals. Both types of shoes can make your sciatica worse because they don’t absorb shock when your foot meets the floor and don’t provide the correct support across the foot.

#3 Sleeping In An Uncomfortable Position

If you suffer from sciatica, you know how important it is to find relief from the constant pain and discomfort it causes. However, many people don’t realize that their sleeping position could actually be making their sciatica worse.

For example, sleeping on your stomach can cause your lower back to arch unnaturally, which can put more pressure on the sciatic nerve.

On the other hand, sleeping on your back with a pillow under your knees can help take the pressure off your lower back and provide some relief.

So be mindful of your sleeping position if you’re dealing with sciatica – it can make all the difference in your recovery.

#4 Resting For Too Long

While getting some rest can be beneficial to recovery from sciatica, too much rest can actually worsen sciatica.

Prolonged inactivity can cause muscles surrounding the sciatic nerve to become weak and conditioned leading to even more discomfort when you do try to move.

Staying engaged in low-impact activities such as walking or cycling can promote blood flow to the area and maintain muscle strength making you stronger and able to fight off your symptoms.

So get up, stretch out, and get yourself outdoors for some quality time with the grandkids or into the garden to plant your newest seeds.

Do You Need Expert Help For Your Sciatica?

Have you been suffering from sciatica for a long time and it just doesn’t seem to be going away no matter what you do and the only advice you seem to get is to rest and take painkillers?

At Tomsic PT we understand how annoying it can be to be told the same thing over and over again for it to never work as we hear this from our patients all the time.

That’s why we have the perfect opportunity for you to get the answers you so desperately need so your sciatica can improve and you can get back to doing the things you love.

Our free sciatica consultation is an opportunity for you to talk to one of our expert physical therapists to answer any questions you have about your sciatica and give you the ability to choose if physical therapy is the best treatment option for you.

You can arrange your free sciatica consultation by calling our clinic at 970) 259-0574 and one of the team will be happy to book you in so you can finally get the specialist help you need to manage your sciatica and lead a pain-free active life!

Other Free Resources For Sciatica And Getting Out This Spring

Read Our Blog – Home Exercise Programs For Low Back Pain

Read Our Blog – How Much Is Too Much?

On Social Media? Follow Us On – Facebook, Instagram and LinkedIn

As the days get longer and temperatures start rising slowly, the promise of spring is (hopefully!) in sight – but an uncomfortable reminder can accompany that if you suffer from sciatica.

Feeling a sudden sharp pain in your lower back shooting down one side of your body can quickly put an end to any plans for outdoor activities.

But don’t let sciatica stop you from enjoying this season! with a few preventative tips and you can get outside and take advantage of all that spring has to offer!

Read on for 5 tips that will help alleviate symptoms so you can enjoy family days out without worrying about those painful twinges.

#1 Incorporate Low-Impact Exercise Into Your Routine

As a sciatica sufferer, you will know that sometimes you can experience flare-ups where pain and symptoms are more aggressive.

Incorporating low-impact exercise into your routine could be the best way to keep your flare-ups away.

Exercises like swimming and walking help keep sciatica symptoms at bay gently stretching your muscles and preventing any stiffness you may experience from sitting for a long period of time.

Adding in this small amount of exercise every day will allow you to prevent symptoms from becoming overwhelming so that you can take the grandkids to the park without worrying about your sciatica holding you back!

#2 Be Mindful Of Outdoor Temperatures

Outdoor temperatures can have an effect on sciatica symptoms so it’s important to be mindful of the effect it can have on you.

Warmer temperatures can cause sciatica flare-ups due to perspiration increase and swelling and inflammation. Combined, these factors could cause your symptoms to worsen and make you feel as though.

If you’re outside in colder weather, it can cause you to experience acute pain around your sciatic nerve due to stiffness and tension.

In these situations, it’s best to dress for the weather and monitor your symptoms during the day if you decide to go out.

It’s important to remember that everyone is different and only you know what makes your sciatica flare up.

#3 Stretch Every Day

Stretching each day in the morning can be very beneficial for relieving and preventing sciatica symptoms. Consistent stretching can reduce sciatic nerve tension, muscle spasm, and pain.

Taking 10-15 minutes each day to stretch your lower back, glutes and hip muscles can help relieve sciatica symptoms over time.

It’s important to hold the stretches you do for at least 30 seconds and focus on slow and steady movements that target the affected area.

#4 Maintain A Good Posture

Springtime brings with it fresh air and a renewed sense of optimism. But sciatica can limit your ability to step outside and enjoy the outdoors.

Fortunately, maintaining a good posture can be helpful in alleviating sciatica symptoms. Taking extra care to sit up straight and keep your head in line with your spine can create fewer compressive forces on the sciatic nerve.

Making lifestyle changes like this can improve sciatica-associated stiffness and pain so you don’t miss out on the joys of springtime!

#5 How Physical Therapy Can Help Sciatica So You Can Enjoy The Outdoors This Spring

Springtime is a wonderful opportunity to get outdoors and enjoy all nature has to offer.

Unfortunately, sciatica can be a major hindrance for some individuals looking to enjoy this season.

However, physical therapy can offer a solution that helps sciatica sufferers reclaim their freedom, allowing them to spend time outdoors this spring with friends and family.

Through physical therapy, sciatica sufferers can benefit from various therapeutic activities like stretches, exercises, and massages that help strengthen muscles in a gentle yet effective way.

Not only does sciatica decrease, but patients report improved daily functioning, allowing them to make the most out of their springs back outside!

Want Help With Your Sciatica From An Expert Physical Therapist?

Have you been suffering from sciatica for a long time and it just doesn’t seem to be going away no matter what you do and the only advice you seem to get is to rest and take painkillers?

At Tomsic PT we understand how annoying it can be to be told the same thing over and over again for it to never work as we hear this from our patients all the time.

That’s why we have the perfect opportunity for you to get the answers you so desperately need.

Our free sciatica consultation is an opportunity for you to talk to one of our expert physical therapists to answer any questions you have about your sciatica and give you the ability to choose if physical therapy is the best treatment option for you.

You can arrange your free sciatica consultation by calling our clinic at 970) 259-0574 and one of the team will be happy to book you in so you can finally get the specialist help you need to manage your sciatica and lead a pain-free active life!

Other Free Resources For Sciatica And Getting Out This Spring

Read Our Blog – Home Exercise Programs For Low Back Pain

Read Our Blog – How Much Is Too Much?

On Social Media? Follow Us On – Facebook, Instagram and LinkedIn

By: Dr. Laura Wenger, PT, OCS, FAAOMPT

Low back pain is a common condition that we see daily in our clinic and something we are always seeking new research on as physical therapists to make sure that our treatment approach is up-to-date. One of our integral components of treatment for patients with low back pain is giving an individualized home exercise program to make sure that you can perform movements and exercises that will help to accelerate and maintain the improvements you make with treatment. Though our treatment will sometimes involve a manual therapy (hands-on) component, we will more often than not work to find a complementary exercise so that you can essentially “self-treat” yourself between sessions and beyond your time in physical therapy.

A recent scoping review was published by some of our colleagues that sought to understand the use of home exercise programs in research on low back pain.(1) What this review found was that, out of the 292 studies that they looked at, only 94 of them (32%) included some type of home exercise program in their research.(1) Now, we know that research is not perfect and there are many variables that need to be factored in when designing a research project. However, one thing that we as Doctors of Physical Therapy (DPTs) are taught to look out for when assessing research is how well we can apply the outcomes of the research to the decisions we make on a daily basis when working with you, our patients. In this situation, it is interesting to note that the treatments the researchers are studying are not quite in line with our own, as we (dare I say) always emphasize a home exercise program as part of our successful treatment plan.

So what does this mean for you as our patient? Well, ultimately, I wanted to give you a little insight into our thought processes and allow you to see how we can (or sometimes cannot fully) use the latest research studies to influence the decisions we make to help you on a daily basis. What I hope you can realize is that we are taking the information gathered from research to inform- but not dictate- our clinical decisions, as we know that research conditions are not exactly the same as what we see and do every day in the clinic. Ultimately, factoring in your specific situation along with the research and our own experiences is what leads to the decisions we make every session that we are with you. Here at Tomsic PT we are passionate about giving you the most individualized and best evidence-based treatment that you deserve to help you get back to your goals as soon as possible!

1. Lee GT, Himler P, Rhon DI, Young JL. Home exercise programs are infrequently prescribed in trials of supervised exercise for individuals with low back pain: a scoping review of 292 randomized controlled trials. J Orthop Sports Phys Ther. Published online January 16, 2023. https://www.jospt.org/doi/10.2519/jospt.2023.11448.

By: Dr. Laura Wenger, PT, OCS, FAAOMPT

As we have rounded out 2022 and look forward to a bright 2023, we are loving all of the new snow on the ground in and around Durango! The fresh snow has allowed for more accessible terrain and we know that snow sliders of all types are excited to get out there. Seeing as Durango is home to many endurance athletes- professional and weekend-warriors alike- we love to find out information that helps serve members of our community. With many people choosing cross-country skiing as their endurance sport of choice when the snow allows for it, I was eager to find info on how to help our patients improve their performance on skinny skis.

One article that I came across in my literature review focused on the effect of strength training on middle- and long-distance athletic performance.(1) Cross-country skiing was one of the sports included in the 28 articles evaluated in this meta-analysis, along with running, cycling, and swimming.(1) In this article, performance was defined using tests to assess maximal force, maximal power, and submaximal force along with other tests to measure such markers as maximal oxygen uptake (VO2Max), the energy cost of location (EC), and aerobic endurance.(1) In the exercise physiology world, these tests are used as acceptable measures of an individual’s performance.

After analyzing the results of the 28 included articles, the researchers of this meta-analysis found that the implementation of strength training from 1 to 3 sessions a week, and especially maximal-force training including sets of 1 to 5 repetitions at a high load (80% or more of the person’s 1-repetition maximum), lended toward moderate improvements in middle- and long-distance performance.(1) This finding was true for all of the sports assessed, including cross-country skiing. This meta-analysis is another example of a tick in the box supporting strength training for multiple reasons, and something that we love being able to help our patients understand and implement. If you are an endurance athlete and hoping to maximize your performance this winter season and beyond, make sure you ask about how strength training can benefit you at your next session with one of our Doctors of Physical Therapy!

1. Berryman N, Mujika I, Arvisais D, Roubeix M, Binet C, Bosquet L. Strength training for middle- and long-distance performance: a meta-analysis. Int J Sports Physiol Perform. 2018 Jan 1;13(1):57-63.

By: Dr. Laura Wenger, PT, OCS, FAAOMPT

At the end of October, both Dr. Ellen Tomsic and I had the opportunity to attend the annual conference of the American Academy of Orthopaedic Manual Physical Therapists (AAOMPT). While the conference was located in beautiful San Diego, I found myself so enthralled by the programming and evening conversations with fellow passionate PTs from across the country that I never left the conference premises for the entire three days that I was there. Ellen has been a member and Fellow of AAOMPT for nearly 30 years, and I feel fortunate that she introduced me to the academy eight years ago where I would eventually follow the academic and clinical journey of becoming a Fellow myself. Attending their yearly conference reaffirms my sentiment every year, as I always find myself surrounded by inspiring clinicians, educators, and researchers in our field.

This year, amongst the many excellent keynote speeches, our academy was privileged to hear a top researcher and educator in our field discuss challenges in understanding the effects of manual therapy within the current research being published. A specific 2021 systematic review was highlighted during the speech by Dr. Chad Cook, in which the researchers made the following conclusion:

“Manual therapy does not seem to have clinically relevant effect compared with sham treatment. Similar effects were found with no treatment.”¹

At first glance, when reading a conclusion like that, one might think that manual therapy is a treatment that provides no benefit to our patients, which is a notion that many of our patients and all of our PTs would have a difficult time believing as we see the positive effects of manual therapy as part of a holistic treatment approach on a daily- or really hourly- basis. However, as Dr. Cook broke down in his keynote speech, we must not rely on our first glance when reading research. While Dr. Cook walked through multiple points of contention with taking the results of this systematic review at face value, one point of note was that the types of manual therapy treatments and sham treatments varied greatly between the 24 trials included in this review and meta-analysis. This point lends to one of the greatest challenges in performing valid and meaningful research on manual therapy as a treatment in that, pragmatically, manual therapy treatments look different trial-to-trial which is much like a clinical level where the treatments may look very different individual-to-individual.

When we look at this clinically, the reason for these differences is that each person is unique, and it is our responsibility as a physical therapist to individualize the treatment approach based on each person in front of us. Furthermore, we use a model where we can test your response to treatment on a session-by-session basis (and oftentimes at multiple points within a session) to make sure we are picking the correct treatment approach for your body. So, while there may not be conclusive evidence in research that manual therapy is an effective addition to treatment of musculoskeletal conditions based on reviews like the one highlighted here, we can prove to you and ourselves that the treatment choices made are beneficial by using the most relevant evidence we have- your actual improvement. To be clear, this is not to say that all research is irrelevant, but rather to highlight the fact that research studies are not perfect in their design and are merely one piece of the puzzle when using evidence-informed care. Our clinicians are all either pursuing or have pursued advanced certification so that we can stay at the top of our game to make the best decisions for you.

1. Lavazza C, Galli M, Abenavoli A, et al. Sham treatment effects in manual therapy trials on back pain patients: a systematic review and pairwise meta-analysis. BMJ Open. 2021;11:e045106. doi:10.1136/ bmjopen-2020-045106

By: Dr. Laura Wenger, PT, OCS, FAAOMPT

As soon as the temperature starts dropping at night and there are rumors of light snow up in the high country, many of our minds turn to winter activities. We have already had a few patients comment on the desire to feel strong and prepared to enter this winter season to enjoy their favorite sports- skiing, snowboarding, cross-country skiing, and snowshoeing to name a few. Due to this high demand in interest, we have come up with a Winter Sports Readiness Program to serve our patients and communities. This entails an individualized, sport-specific assessment to come up with a program to address your strength and conditioning coming into the winter sports season.

While a literature review of the role of exercise in winter sports injury prevention is very limited, as highlighted in a systematic review by Hébert-Losier and Holmberg specific to alpine skiing and snowboarding, we have seen anecdotally that increased levels of strength, endurance, and conditioning are indicated to tolerate the demands of winter sports.(1) Although not all sports injuries can be fully prevented due to many outside variables- such as conditions, other sport participants around you, and terrain variations and difficulty in relation to skill level- many factors can go into feeling more confident and prepared to participate in winter sports.

Our Winter Readiness Program initial assessment includes a battery of testing to assess your overall flexibility, strength, balance, and biomechanics during movement. An example of a test we use is the Star Excursion Balance Test where we assess for side-to-side balance symmetry in a challenging, dynamic reaching movement. This test has been shown in research to be associated with injury status when an asymmetry has been found.(2) This is just one example of a test that we use for our hour-long assessment. We tailor this assessment based on your specific history and goals for winter sports participation so that each assessment is individualized to you. At the end of the assessment, the Doctor of Physical Therapy you work with will explain your results and advise you on a custom program plan based on your performance and goals.

So, if you’re looking for more guidance and a plan to make you feel your strongest and best going into this year’s winter season, be sure to call and make an appointment for your Winter Sports Readiness Program assessment as soon as possible to get booked with one of our PTs!

1. Hébert-Losier K, Holmberg HC. What are the exercise-based injury prevention recommendations for recreational alpine skiing and snowboarding?. Sports Med. 2013;43:355–366.
2. Stiffler MR, Bell DR, Sanfilippo JL, et al. Star Excursion Balance Test anterior asymmetry is associated with injury status in division I collegiate athletes. J Ortho Sports Phys Ther. 2017;47(5):339-346.

By: Dr. Laura Wenger, PT, OCS, FAAOMPT

A group of the faculty at South College’s Doctor of Physical Therapy (DPT) program, where our current student Holly is completing her doctorate degree, just published a perspective paper regarding M.E.D.S. and why they are important for your health. M.E.D.S. is a useful acronym for essentials of healthy living- Mindfulness, Exercise, Diet, and Sleep.(1) As practitioners that are helping all of you achieve goals of feeling well in your bodies, we would be remiss not to ask about and address all of these aspects of life that contribute to physical and emotional well-being. Though physical therapists are often thought of as movement and exercise specialists, we are at a point in medicine and research where we are further understanding that musculoskeletal health is multifaceted and a siloed approach to healthcare is not always the best solution.(1) This article by Hughey et al highlights that concept and advocates for a holistic approach physical therapy.

Coming up on my eighth year as a PT here at Tomsic Physical Therapy allows me to reflect upon the thousands of patient encounters I have had over the years. One of the reasons I love being a physical therapist is that I get to spend so much one-on-one time with my patients- arguably more than any other healthcare practitioner. During the many minutes that I get to spend with each patient through their course of rehabilitation, I have the opportunity to ask about, understand the impact of, and give advice on the aspects of Mindfulness, Exercise, Diet, and Sleep in relation to their current issue at hand. This does not mean that I take the place of other healthcare professionals who are specialists in those areas, as I often refer patients out to mental health specialists, nutritionists, and primary care physicians for more in-depth assessment of these areas when needed.

We are excited to see our colleagues in DPT education promoting “M.E.D.S.” as an essential part of a physical therapist’s breadth of knowledge and responsibility, and are eager to see more programs and clinics engaging in this holistic approach to musculoskeletal and whole body health.(1) Our patients are no strangers to conversations about all of these aspects of optimal health, and we are excited to support our profession in recognizing the importance to a well-balanced approach to wellness and prevention of disease.

1. Hughey L, Flynn TW, Dunaway J, et al. Mindfulness, exercise, diet, and sleep – A necessary and urgently needed skill set of the musculoskeletal practitioner. Musculoskeletal Care. 2022; 1-4. https://doi.org/10.1002/msc.1686