Ashburn Physical Therapy Blog

Ashburn Physical Therapy's COVID-19 Precautions

Sat, 21 Aug 2021 18:58:43 GMT

Doing Our Part To Keep Our Patients & Staff Safe

Throughout the COVID-19 pandemic, we have gone through highs, lows, and everything in between. With the safety for our patients and staff still the most pressing matter to us, we at Ashburn Physical Therapy are proud to offer treatments and amenities that allow for us all to feel a little safer in these trying times.

In-Home Physical Therapy Visits

At Ashburn Physical Therapy, we offer in-home physical therapy treatment for patients who are unable to attend appointments are our Durham, NC facility. Not only does this make your life easier when you no longer have to worry about transportation or mobility struggles, but it also gives us an opportunity to treat at-risk patients who would be uncomfortable attending a physical therapy session in our public clinic.

If you or a loved one are interested in learning more about in-home physical therapy opportunities, please call our office to speak with our coordinator.

Water Physical Therapy

Water physical therapy, or aquatic physical therapy , is an excellent treatment method that we utilize here at APT in partnership with Integrated Therapy. The water allows for patients with limited mobility to improve their balance and exercise comfortably in a low-impact way that doesn't put additional stress on your muscles or joints.

Throughout the pandemic, we have been able to continue water therapy with patients because COVID-19 cannot be transferred via the water - therefore, it is still a perfectly safe method of physical therapy for our patients and staff.

Sanitation Stations and Masks

In addition to offering alternative treatment methods for patients with unique needs, Ashburn Physical Therapy continues to offer sanitation stations for hand-washing and sanitizing throughout our facility. Our staff is masked at all times, and all of our tables and equipment are carefully sanitized after use to ensure the safety of all.

Book An Appointment With Ashburn Physical Therapy Today

From the beginning of the pandemic to now, our compassionate, caring staff members continue to work hard to keep all of our patients safe and happy. Your treatment and care is our first priority, which is why we will always do our part to give you the best experience possible at our clinic.

If you are interested in one of our alternative physical therapy treatments or need to schedule an appointment today, call our office to learn more about what we can do for you. We can't wait to meet you!

Staying Healthy, Happy, and Active In Summer

Tue, 15 Jun 2021 14:38:55 GMT

Tips For Staying Active In Warm Weather

Ahh, summer. Though we here at Ashburn Physical Therapy love the summer months, we know how difficult it can be to stay active through the intense heat in Durham and Raleigh, NC. However, keeping up on our movement into the season is vital for the health of your joints, muscles, and your entire body overall. If you're someone who struggles with exercising in the heat, we've got you covered.

Check out our list of tips we recommend to patients who want to stay active and healthy without risking heatstroke or other adverse affects caused by too much heat or sun exposure.

1. Drink LOTS of water - This probably goes without saying, but even so, we see so many patients particularly in the summer who are not getting enough healthy liquids. Though you can certainly have coffee, juice, and sports drinks, water is truly the most beneficial beverage to enjoy to truly hydrate yourself without the carbs and sugars in other drinks. If you're not a fan of water and drinking enough throughout the day is difficult, try adding a splash of lemon, cranberry, pomegranate, or your other favorite juice to a glass of sparkling water.

2. Ease into working out - If you're not someone who would typically go for a long run, then don't try to accomplish a mile sprint in 90 degree heat. To get your body used to the heat, start off with spending short amounts of time outside. Go for a walk, try outdoor yoga, or simply get out there and do a thorough stretch. Don't forget to bring your water!

3. Join a gym - Though gyms do generally have air conditioning in the summer, they are careful enough to not blast it. This way, you can feel comfortable with the temperature and your muscles are able to stay warm to avoid injuries. Generally speaking, this is often why working out in air conditioning (when you keep the air at a very low temp) is not advised - if the air is too cold, it's harder to warm up your body and keep it warm, which can cause you to more easily pull a muscle.

4. Schedule your workout - If you are planning to go for a walk or participate in an outdoor fitness class, schedule that time in the morning or the evening when the temperature is a bit more manageable. During the midday hours around lunchtime, the weather is incredibly hot, which makes you more likely to feel ill if you work out in this heat.

5. Dress appropriately - For those who are easing back into working out, wearing a hoodie with sweatpants while exercising outdoors is only going to make you heat-sick. No matter what a trainer may say, it's always more important to be safe while exercising than try to force yourself to sweat as much as possible by wearing thick, dark clothing. Instead, try shorts, thin leggings and t-shirts, and tank tops in light colors that don't keep the heat in.

Show Yourself Some Love This Valentine's Day

Thu, 11 Feb 2021 22:59:54 GMT

Treat Your Body and Mind With Lots of Love

Each year when Valentine's Day rolls around, the air is filled with love. There's red and pink decorations in the office, teddy bears sitting on department store shelves, and candy simply bursting out of the grocery aisles. We all celebrate Valentine's Day in our own ways, and at Ashburn Physical Therapy, it's a day when we like to show love to ourselves and our bodies.

Though this weekend may tempt you into indulging with lots of sugary drinks and treats, we have a number of ways that allow you to celebrate just as much while keeping your physical and mental wellbeing at the forefront of your weekend priorities.

Take a look at our suggestions below and use them to treat yourself to a happy Valentine's Day!

Find time to be in nature

With the hustle and bustle we experience during the week, we could all use a break from technology, social media, the news, and everything else that bogs us down. Finding a quiet moment for a walk or hike can be a great stress reliever, which can also help in alleviating tension-related pain.

2. Make yourself a heart-healthy Valentine's Day mocktail

Take care of your heart with a special mocktail for Valentine's Day! Our favorite recipe for a Cranberry Mocktail from Healthy Little Peach calls for cranberry seltzer water, fresh orange juice, cranberry juice, and lemon juice - plus a little lemon and mint to garnish! Refreshing and delicious, this mocktail is a healthy alternative to most cocktails.

3. Try a new yoga class

We don't always have time to put ourselves first, but Valentine's Day of all days should be when we treat ourselves. A yoga class is a relaxed and fun way to get some exercise while giving your mind a moment of rest. Sign up for that class you've been wanting to try and give it a shot! Because it is a low-impact workout with lots of stretching, yoga is great for relieving tension in your body and giving yourself an hour to clear your mind.

4. Bake a delicious, chocolatey treat

You can't celebrate Valentine's Day without a little chocolate. Try baking this recipe for a chocolate sheet cake. It has garbanzo beans in it (sounds weird, but you can't even taste them!) that makes it dense and delectable. Plus, with just a few other simple ingredients, it's a much healthier way to treat yourself to something sweet.

5. Relax with a massage

We experience so much throughout the week that sometimes, it feels so nice to be pampered. Getting a massage has many health benefits, such as alleviating pain, tension, and promoting good circulation and blood flow. If you've been holding out on one, what better day to give your body the gift of a massage than on Valentine's Day?

In addition to these suggestions, physical therapy is one of the ultimate ways to show yourself love this holiday. Our physical therapists at Ashburn create a positive, welcoming environment for all patients, and we can't wait to start getting you back on the road to healing. To make an appointment, give us a call today.

Enjoy The Holidays Without Forgetting Your Health

Mon, 23 Nov 2020 23:10:51 GMT

On Thanksgiving Day, there's much to be done. From food prep and cooking dinner to spending time with loved ones, it's easy to forget to exercise, eat well, and take care of yourself - especially when there's plenty of tempting food and drinks to keep you busy and distracted.

However, we have some helpful tips for you to remember this holiday, as well as ways to incorporate exercise into your Thanksgiving celebration without having to excuse yourself for too much time.

1. In the morning, take a break before food preparation to do a simple yoga flow. This will not only give you a boost of energy, but it will also serve as a much-needed chance to breathe deeply and focus your mind before the day begins.

2. If you've been trying to watch your sugar, limit yourself to four drinks. It's a long day, and you deserve to treat yourself to a mulled wine or hot toddy; but, one drink can easily turn to many more, which ends up equaling far more sugar than you might intend to have.

3. If you're planning to watch the football game this year, make your own little game out of it - for every time the team you root against scores, do 10 push-ups.

4. In between meal courses, stand up to do a 30-second wall sit or 15 squats. Just remember to watch your form!

5. Help clean the kitchen! Clearing the table, putting away food, and doing the dishes will give you a chance to stretch your legs out and move your body after eating.

6. Go for a walk after dinner and play I Spy. Whoever loses has to do a full minute of jumping jacks.

7. Listen to your body - if you feel your back starting to ache, find a soft spot on the floor to do some press-ups and stretch out.

8. Once the long day is over, sit back with your favorite holiday beverage and use either the ice or heat treatment prescribed to you by your physical therapist. An Epsom salt bath is an excellent way to simultaneously enjoy some self-care along with some relief from muscle ache.

Keeping Your Body Healthy & Happy

No matter what, the holidays should be about fun and relaxation. Therefore, the exercises you do during this time to keep your mind and body healthy don't have to be high-impact to make a difference - they just need to make you feel good and accomplished. Whether you enjoy a walk in the evening to clear your mind or you feel more energized after you've cleaned the kitchen spotless, the most important thing is to continue doing the activities that keep your body in motion.

From our family to yours, we at Ashburn Physical Therapy wish all our patients a very happy Thanksgiving holiday!

Simple Steps To Improve Your Posture

Thu, 19 Nov 2020 22:39:19 GMT

Do you ever catch a glimpse of yourself in the mirror and immediately fix your posture? Or maybe your back starts hurting at work, only for you to realize you've been slouching in your chair all morning. The harsh truth is that most people have pretty poor posture, and throughout our busy lives, we have to find small ways to remind ourselves how to sit and stand properly.

The Role Posture Can Play In Your Physical Health

It's no secret that we all look taller, slimmer, and more confident when we sit and stand up straight. However, the days can certainly drag on, particularly during the current pandemic when more and more people are working from home. When the exhaustion sets in, it can be hard not to fall into that slump (literally).

However, it's import ant for us to remember that posture plays an important role in our physical health and well-being, and ignoring it can lead to many health issues, including:

Pain in the back and neck
Mild to severe headaches and migraines
Trouble with decreasing mobility
Bad balance
Digestion difficulties
Alteration of breathing patterns
Overall physical weakness

Why Do People Slouch?

With more people everyday working in careers that require little to no physical activity, we have seen many more cases of back and neck pain due to poor posture. Therefore, the reason why people most often slouch is two-fold:

People slouch because they have sedentary jobs where they become easily bored, distracted, or engaged in their work - all of which usually result in the person sitting forward in their chair with their shoulders and neck hunched and no support on their lower back.
In jobs where people are chained to their computers/phones/desks, it leaves little time for physical activity that you would naturally get in other more active jobs. Therefore, these people are usually weaker physically and therefore do not have the core strength to straighten their spine for such a long day.

How Can You Start Combatting This To Fix Your Posture?

Thankfully, there are many steps you can take right now to start improving your posture.

When you sleep at night, use a better pillow that will fully support your neck.
Take breaks throughout the day to stretch your spine against a wall, lay flat on the ground, or do 2-5 minute exercises to strengthen your core like planks, sit-ups, or brief yoga exercises.
Try to get outside more where you can move freely and focus on aligning your spine.
Find seating that is supportive for your back and doesn't allow you to sink in and curl your spine.
Practice breathing exercises that help you sit up straight to take in full breaths.
Adjust your workspace at home or in the office and arrange it so you're not reaching too far for your computer or slumping over in an unsupportive chair. Lumbar support pillows can be helpful and make you more comfortable.

What A Physical Therapist Can Do To Help

Physical therapists study mobility and learn what parts of the body have to move for you to experience ease of motion without pain. Though the exercises listed above are certainly a start, a physical therapist is the only one who can truly examine you and understand how to fix your issue.

At Ashburn Physic al Therapy, our PTs will show you exactly what to do to fix your posture and alleviate your back, neck, and head pain. We know that you don't have to live with pain forever, and we want to help you lead the healthiest life you can. If you're interested in setting up an appointment at our clinic, contact us today.

Managing Chronic Pain With An Anti-Inflammatory Diet

Thu, 05 Nov 2020 23:16:26 GMT

Let's face it - we all love junk food of some kind. Whether it's a few pieces of chocolate at night or a greasy cheeseburger for lunch, every one of us splurges on unhealthy foods sometimes. However, if you're living with chronic pain, changing your eating habits can have a tremendously positive effect.

What unhealthy foods are we talking about?

You know what most people say - "anything in moderation." And sure, this can be true for people who are younger and do not experience pain such as rheumatoid arthritis, fibromyalgia, or gout. However, it's been scientifically proven by researchers that there are certain foods that increase and even promote chronic pain, especially in older people. These foods include pretty much what you'd expect: sugary, processed, and fried foods, all of which can have a serious effect on your gut health.

Since your gut has a great influe nce on how the rest of your body functions, keeping it happy by eating healthier foods can make you feel worlds better. As physical therapists, we often tell this to our patients that we treat for chronic pain. Though we do everything we can to reduce your pain, tackling the issue from a more holistic approach to factor in your diet can make your physical therapy visits even more beneficial.

Which foods are helpful for reducing inflammation that contributes to chronic pain?

Always remember that not all fats and bacteria are bad. You need certain healthy fats in your diet, as well as the "good bacteria" that promotes gut health and improves digestion. Plus, eating "by the rainbow" is a good way to incorporate the brightly colored fruits, vegetables, and meats into your diet that you need.

Using other cooking methods, like switching to healthier oils and utilizing garlic, turmeric, and ginger to flavor up a dish, can also help, and it will make changing you diet even easier and more fun.

Start including some of these foods into your daily routine:

dark green, leafy vegetables

fresh fruits

cruciferous vegetables like broccoli, brussels sprouts, cauliflower

fatty fish like salmon

avocados, olive oil, other healthy fats

whole grains, legumes

Greek yogurt or other high-protein, low-sugar yogurts

Why Every Dancer Needs A Physical Therapist

Thu, 29 Oct 2020 22:16:27 GMT

Though many do not realize it at first, a physical therapist can often be a dancer's best friend. After all, in any athletic practice, there are bound to be injuries. When you have a trained medical practitioner by your side who can assess your ailment and pain properly, you're setting yourself on the right track to heal.

The fact of the matter is that dancers move in a way that many other athletes do not, and the physical demands of dance paired with the notoriously long hours of practice can put great stress on dancers' bodies. From contortion tricks and complicated floorwork to difficult leaps and pirouette combos, we've seen nearly every way there is for a dancer to injure him or herself while practicing or performing.

So, what can a dance physical therapist do for you?

Physical therapists can be helpful for dancers for preventative measures and for post-injury treatment and care. As these graceful athletes know, strength & conditioning is a major part of a dancer's regimen. Of course you need strength to perform skills, but you also need the stamina to get you through an entire routine multiple times per practice or rehearsal. From a preventative viewpoint, physical therapists can give dancers a series of exercises to help build core strength & flexibility, which is vital to nearly style of dance, be it ballet, contemporary, or jazz.

A preventative/exercise plan reduces injuries in the long run by giving dancers the tools they need outside of regular rehearsals to improve basic skills before they move onto more difficult ones. Any dance teacher will tell you that technique is the foundation of dance, ballet in particular, and a physical therapist can guide you through improving your balance, perfecting your turnout, and learning how to properly align your hips.

Providing post-injury care for dancers

In the unfortunate event of an injury, a physical therapist can be equally as helpful in guiding you as a dancer back to full health, especially if you have a PT who is a former dancer or knows about dance. At Ashburn Physical Therapy, we have treated both professional and recreational dancers who are still in school, and it's always easier for a physical therapist who knows dance lingo to treat this kind of patient.

Through manual manipulation and exercises, a physical therapist can start to improve your mobility from an injury, re-build your strength, and over time, reduce your pain. Most dancers do experience some physical discomfort throughout their dance career, but it's important to differentiate normal soreness and muscle aches from actual pain that prevents you from performing to the best of your ability.

Visit us at Ashburn Physical Therapy today

At Ashburn Physical Therapy, we have PTs on-site who know how to treat dancers and their injuries properly, as well as how to give you tips for building strength and flexibility to prevent injuries. If you're interested in setting up an appointment with one of our therapists, contact us today.

Busting The Most Common Physical Therapy Myths, Assumptions, & Misconceptions

naynaygreenstein@gmail.com (Joseph Ashburn) — Thu, 22 Oct 2020 22:16:28 GMT

Have you ever considered physical therapy to help alleviate pain, but were reluctant to try it because of something you'd heard? You certainly wouldn't be the first! Thankfully, we're here today to debunk some of the myths, assumptions, & misconceptions about physical therapy that often deter patients who would greatly benefit from its effects. From insurance policies to treatment plans, we'll break it all down together.

Let's get started!

"If I give my issues time, they'll will heal on their own."

This might be one of the most common statements we hear. Sure, this logic applies to small injuries like a cut or a sore muscle, but most other injuries require more intensive treatment. The fact is that a musculoskeletal dysfunction most often will need specific stretches, manual therapy, modalities, etc. in order to maximize the return to normal functionality.

"I will always be in pain no matter how much physical therapy I have."

This myth couldn't be further from the truth. Physical therapists come from all different educational and professional backgrounds, which means they have different skills sets. Sometimes, getting real relief from pain is just a matter of finding the right physical therapist with the right set of skills & qualifications to treat your specific issue. Don't give up on finding a PT who can help you with your injury or pain.

"I am too old to get better."

From where we're standing, age is just a number, and this is the philosophy with which we approach each patient. The truth is that you are never, ever too old to get better. In fact, we have seen patients in their ninth decade respond amazingly well to physical therapy treatment. So, if you're in your 40s, 50s, 60s, or at any other age, just know that you don't have to live your life in pain.

"If I start physical therapy, it will become too much for me."

The prospect of consistent physical therapy appointments can seem daunting on top of everything else in your life, but truthfully, it can quickly become one of the best parts of your week. There is no substitute for meeting with a licensed physical therapist and gaining an understanding of your physical dysfunction and how to fix it. Just the evaluation and education in themselves often prove to be invaluable to patients, especially those who were previously skeptical of physical therapy's immense benefits.

"I can't participate in physical therapy because I don't have insurance."

You do not have to have medical insurance coverage to visit a physical therapist for an evaluation or treatment. In fact, often you cannot afford to not see a physical therapist. After all, your health and well-being are the foundation in most everything that you do, so neglecting your physical health can hurt you even more in the long-run.

"I need permission from my doctor to participate in physical therapy."

Unbeknownst to many, North Carolina is a direct-access state (along with many other states - see the full list here ) meaning that you can see a physical therapist without a referral or prescription from a doctor.

"I can do physical therapy on my own by watching videos at home."

While YouTube & Google are certainly some excellent resources, they in no way replace an actual licensed physical therapist who has studied human anatomy & muscle function. Every injury, misstep, and painful movement that can be helped by physical therapy is unique and requires more care than the generic stretches & exercises you'll get from an online tutorial.

A physical therapist, on top of giving you the proper exercises for your specific issue, will also perform manual therapy techniques (which can include dry needling for those who are comfortable with trying it) that a video simply cannot provide. In fact, over-stretching or doing the wrong exercises without guidance from a PT can end up making your issue worse.

"I don't have time or transportation to participate in physical therapy."

Physical therapy nowadays doesn't have to happen in a brick-and-mortar clinic. In fact, it is easier than ever to start getting physical therapy treatment in a variety of settings, including an assisted-living facility or even in your own home! At Ashburn Physical Therapy, we have hours of 9:00 am to 5:00 pm during the week available for in-home physical therapy visits, and we're open Saturdays on an appointment-only basis.

Make An Appointment With Us Today!

At Ashburn Physical Therapy, we've heard every misconception & mistruth in the book about PT. If you have other concerns you'd like to discuss with us or if you're interested in giving physical therapy a try, contact us today to schedule an appointment. We can't wait to hear from you!

Physical Therapy V. Chiropractic Care

Thu, 15 Oct 2020 23:18:36 GMT

The Difference Between Physical Therapy & Chiropractic Care

We hear this question time and time again from our patients: what's the difference between a chiropractor and a physical therapist, and how do I know which one is right for me? The truth is that though many believe they are the same, they're actually quite different in how they approach treatment and care.

PTs and chiropractors share a basic common goal: to relieve their patients' pain. Physical therapists do this by studying mobility & movement to understand how the body can and should move in order to not feel pain. After all, we know how much pain can affect your everyday tasks when something as simple as lifting an arm above your head hurts.

Therefore, physical therapists examine the patient in terms of their muscle weakness, posture, gait, joint alignment, & improper ways of movement. From there, we create a specialized treatment plan to essentially re-teach our patients how to move, as well as how to stretch and gain strength in their weak areas to prevent future issues. We include manual manipulation in this treatment that is often similar to soft-tissue massage techniques.

The great part about PT is that we don't just stop at appointments - we give our patients their exercise & movement plans to take home so that they can begin taking control of their treatment and pain.

Different Approaches = Different Long-Term Results

Chiropractic care, on the other hand, has a focus on the specific issues to do with the spine and joint alignment and how said alignment pertains to bodily health and proper function.

Essentially, chiropractors perform realignments of the spine, which is where the cracking comes into play. By getting everything back to where it should be, nerve pressure and other issues are alleviated. However, because chiropractors are not licensed to treat the soft tissues of the body (ligaments, muscles, etc.), patients may still have issues that will not be resolved. The goal of physical therapy, on the other hand, is to use soft-tissue manipulation and mobility techniques along with an exercise plan to give patients the independence to not have to rely on a PT forever.

Making The Right Treatment Choice For You

At Ashburn Physical Therapy, we relieve our patients' pain with exercises targeting weak areas & areas of decreased mobility while also using hands-on treatment for muscle & joint manipulation. And, we do all we can to give you a treatment plan that works for the issues you're experiencing.

Though a chiropractor appointment every few months may work for you, physical therapy could be a better long-term solution if you're ready to start getting back to your life without pain holding you back.

To learn more about our services and see which physical therapy treatments are right for you, give us a call today or drop in for a visit. We can't wait to hear from you!