Physical Therapy

Revolutionary pain relief treatments that work immediately. The programs being offered range from pain relief, post rehab to momaerobics. Patients typically get better in 6-8 visits.

Personal Training and Fitness Classes

Training is the fastest way to reach your fitness goals. Our program is designed to toning and trimming up. We also have sports training for the athletes wanting to get to the next level.

Wellness programs

Our wellness program is guaranteed to get the best of all that PT Squared has to offer. It consist of personal training, pain relief treatments and massage therapy.

Massage Therapy

If you are looking to reduce stress, suffering from aches and pains, or just want to be pampered...Our massage therapy is here to help overcome your needs.

 

Fast Acting Pain Relief With Long Lasting Results

We are the experts in gentle pain and injury solutions. Our progressive techniques are sure to produce the results that you desire with your pain relief. As a patient, you will undergo a complete physical exam and one on one with a skilled therapist who will listen, understand, and be quick in determining your needs. Even if you have tried other treatments and therapies, we offer programs that are right for you, and are proven to be the MOST effective for people suffering from:

 

 

 

Benefits of Our Programs:

1. Reduced pain
2. Start seeing immediate results
3. Learn how to avoid future problems
4. Live life more enjoyably
5. Return to a more active lifestyle
6. Sleep better
7. Increased flexibility & movement
8. Improved core stability


 

Physical Therapy In Collierville

Physical Therapy in Collierville is Being Redefined!

 

Revolutionary pain relief treatments that work immediately are available only at PT Squared physical therapy and personal training. You will love that it is gentle and very affordable, whether you have insurance or not.

 

Physical Therapy in Collierville is not the same at every clinic. The PT squared team are caring, compassionate and they are the best at what they do. The programs being offered here by their licensed therapists range from pain relief, post rehab to momaerobics. You’ll find some of the best physical therapists in Collierville at our facility and you’ll find services not being offered by other therapists. If you are looking for fast pain relief or to improve the quality of your life, we guarantee you will find the best physical therapist Collierville has to offer at our facility.

 

Some of the reasons PT Squared Physical Therapy and Personal Training is unlike any other lies in their caring staff and revolutionary pain relief procedures. They truly are the experts in relieving pain and improving the quality of life for their patients. Call today and get a free screening to determine if we are the right place for you.

 

 

Physical Therapy for Knee Pain

When To Exercise Your Knee for knee pain:

Knee pain is among the most commonly encountered orthopedic problems. While there are many causes of knee pain, most can be helped with some specific stretching and strengthening exercises. Even if surgery is necessary on the knee, physical therapy exercises will certainly be a part of your recovery process.

If surgery is necessary, we know that physical therapy tends to be a smoother process in stronger knees. Patients with stronger muscles around the knee going into surgery have a faster, more successful recovery.

Why Knee Exercises Are a Must for knee pain:

The goal of knee pain physical therapy is twofold. One is to prevent weakening of the muscles that surround the knee. Second is to diminish the burden on the knee joint.

People who have stronger muscles surrounding the knee often have fewer problems with the joint. Weaker muscles create more work for the knee joint by providing less support. Conversely, strong muscles of the leg better support and control the knee joint.

Stretching Out:

The first and last part of any exercise program should be a simple stretching routine. A few simple leg stretches can get your physical therapy exercises started off properly. Try not to neglect this step, even if you’re in a hurry.

Before you begin any stretching program, be certain you understand the basic rules of how to properly stretch. Improper stretching technique can be counterproductive and even lead to the development of injuries.

Exercising Muscles that Surround The Knee for Knee pain:

The muscles surrounding the knee include the quadriceps, hamstring, and calf muscles. The focus of most knee Physical Therapy is on these muscles. When injuries occur, often these muscles become weaker and less supportive of the knee.

 

Exercises for the muscles that surround the knee include quadriceps strengthening exercises, hamstring strengthening exercises, and calf strengthening exercises.

Working the Hip Stabilizers:

Often neglected, but a common source of knee problems, are the muscles around the hip joint. Remember when someone once told you the leg bone is connected to the hip bone? Well, new research is revealing that knee problems can often be traced to weakness of the muscles that surround the hip. Many progressive physical therapists devote a significant amount of time to strengthening the hip stabilizing muscles.

A program to help develop hip stabilizers should focus on the hip abductors, hip flexors and gluteal muscles. Most of  these exercises can be done without weights, and should emphasize proper form.

Increasing Muscle Endurance:

Many patients rehab their knees by doing a select number of strengthening exercises a few time each day. But the fact is that just as critical as the overall strength, is the endurance of these muscles. Without endurance, these muscles will quickly fatigue.

Increasing endurance is best accomplished with low impact cardio activities among the best of which is riding a stationary bicycle. Also excellent are swimming or other pool workouts. Walking is an OK exercise, but higher impact on the knees. If you must walk or do other high impact sports, try to also incorporate some cycling and swimming.

 

source: http://orthopedics.about.com

Personal Trainer for Everyone -Collierville and Germantown

You might have thought in the past about getting a personal trainer for numerous reasons. I have seen people time and time again get results they never imagined by using a personal trainer. I am the first to say that everyone doesn’t need a personal trainer but if you need to get over a hump or you are not very knowledgable in the gym trainers can help tremendously.  Lets start with what could be holding you back from getting a personal trainer. 

Money- It cost to get a personal trainer and there is no denying it. If you weigh out the cost from health problems you would end up saving a lot of money and it would save your family from losing a loved one at an earlier age. The money is initially a hump you have to deal with but your body is an investment just like a house is or stocks (401k) so why not invest in yourself and live a happy healthy life.

Too Hard for beginners- This is so far from the truth. All personal trainers are professionals and before you start any program you should get assessed and forms for all exercises should be checked. This will help make sure you are safe and you get the best results.

Don’t Have time- This is the same with working out in general. At PT Squared we have sessions for 30 min or 45 min. If  you can’t spend 30-45 min 2-3 times a week on  yourself then you might want to think about the next time you go shopping, watch TV, go out to dinner etc….My point being is you have to make time for yourself.

Don’t like the Trainer- I can’t speak for everyone else but at PT Squared we give a 30 day money back guarantee if you don’t see results. this takes off any pressure you might have and puts the responsibility on the Trainer as well to do their best.

 

Now we have defeated any negatives about hiring a personal trainer. Lets look at all the benefits of hiring a personal trainer to help reach your goals. 

ACCOUNTABILITY & MOTIVATION- Trainers are experts at holding you accountable. You have a set, paid appointment. Your trainer will be there waiting for you with a smile on his/her face each and every time you show up. They help you to not only develop your own personalized goals but to also develop a realistic and achievable plan to attain these goals. A personal Trainer has the ability to believe in you even when you are feeling at your lowest and don’t believe in yourself. “CAN’T” is not in a trainer’s vocabulary.

DEVELOP A ROUTINE- Sure, it’s easy to get to the gym and hop on the elliptical, but then what? Trainers are educated on the most effective ways to help you get to your fitness goals. They will work with you to develop a routine that makes since and is realistic for you. If you haven’t worked out in months and are just returning to the gym, a trainer will not expect you to begin a fitness regimen consisting of 60 minute routines 5 days a week. A trainer will help you to figure out what makes since in your life that will maximize your time in the gym but not overwhelm you. They will work with you to develop an exercise routine that takes you on the path to achieving your personal goals. All along the way holding you accountable and providing motivation!

FRESH NEW PERSPECTIVES & IDEAS ON HEALTH, NUTRITION, AND FITNESS- There is an overwhelming amount of fitness, nutrition, and health information available. It is impossible for the average person to have time to sift through this information for what is most valid, accurate and up to date. It is the job of the trainer to stay on top of health trends and continue their education in order to provide you with the safest and most accurate information in the industry. Is that new fad diet really effective? Will I really get a bikini body by doing that popular workout? Is it true what I read in this fitness magazine? These are just some of the questions trainers deal with on a daily basis. Trainers are able to use their education, knowledge and experience to provide you with tips and tricks to help you develop a healthier lifestyle. We are constantly sharing recipes and ways to contend with obstacles in your nutrition such as “candy in the office”, or how to manage menu’s when dining out with friends. Often trainers are the first to say, “Hey, you’ve been complaining about this for a little bit. Maybe you should go see a doctor, massage therapist, nutritionist, etc.” We see you on a regular basis and are able to recognize if something is different or just not right and are happy to point it out and refer you to the appropriate expert. We care about your health and well-being! And we will hold you accountable to taking care of yourself nutritionally, physically, and with your overall health!

SOLID, CONSISTENT, NON-JUDGMENTAL SUPPORT- Not everyone has your best interest in mind. Your trainer, though, only cares about you and your success. Your trainer will be there. Each hour you spend with your trainer is an hour to focus on you and only you! They will provide consistent feedback to help you better yourself and achieve your goals. Most importantly, the trainer is able to do this without making you feel inadequate or judged. We have all gone into the gym and worried about what we look like doing an exercise or compared ourselves to someone else. Trainers don’t judge or derogate. They help you to see all of your successes, big and small, even when you can’t see them yourself. Through this support, trainers will hold you accountable and motivate you, despite your feelings about yourself!

PROPER TECHNIQUE & FORM- Watching all the you tube videos in the world and reading all the fitness magazines, does not substitute having a person by your side providing you immediate feedback on form and technique. It is very easy to hurt yourself in the gym. Trainers pay attention, cue both your mind and your body and help you achieve your goals more quickly by making sure you are doing each exercise correctly. They can help you develop better running form, improve your posture, and increase your strength by teaching you to recruit the proper muscles and making a mind body connection. With each exercise trainers will hold you accountable to proper form and technique preventing injury!

INJURY PREVENTION and/or INJURY REHAB- Often people shy away from equipment in the gym because they are afraid of hurting themselves. Likewise, one may stop attending the gym due to an injury. Trainers will teach you how to use equipment properly so that you do not injure yourself. Trainers will also work with you to prevent injuries in everyday life by helping you increase your balance, flexibility, and core strength. They are able to focus on specific exercises that will benefit you based on your activities of daily living. And in the chance that you have suffered an injury, trainers are able to work with you to safely exercise, keep your range of motion, and get your strength back. Just recently, I broke my leg. My trainer did not let me stop working out. After communicating with my physical therapist, we were able to develop a plan for me to keep up my upper body strength and begin rehab on my leg. A personal trainer will not let you use an injury as an excuse to not workout!!

SPORTS SPECIFIC TRAINING- Are you an athlete? Even a recreational athlete can get better at their sport. Trainers have studied body patterns and movements. They know the best exercises to help you develop strength, endurance, speed, and agility for your sport. A trainer will know if you have been keeping up your routine through your performance and will hold you accountable to the sports specific exercises in your program!

MAXIMIZE WORKOUT/MINIMIZE TIME- You will burn more calories in less time when working with a trainer. A trainer develops a program that is efficient and allows you to get the most in, in the shortest amount of time. Time does not need to be lost at the gym. If you are finding it hard to find time to workout, not only will a trainer help you to get the most out of your work out, but they will teach you how you can do that on your own. Each week trainers will follow up to see if you achieved our workout goals for the week, holding you accountable to exercise on your own time and make tweaks to the program to help you be successful!

PERSONALIZED PROGRAM- Personal training is just that, PERSONAL! A trainer will develop a program that is specific to you and your goals. If you have an injury, if you want to climb a mountain, if you want lose weight to become pregnant, have lower back pain… The program will be specific to you and only you! A program your trainer takes the time to develop and teach to you. You know they are going to hold you accountable to achieving the goals of that program!

RELATIONSHIP BUILDING- Some of my favorite time during the week is with my clients. You develop a relationship with your trainer like no other. Your relationship is very personal. There are not very many people whom you share your goals so specifically, who in turn will work so diligently to help you achieve them. Often that hour (or two, or three) a week you spend with your trainer, is the only time in your week that is truly devoted to you, your goals, and your successes. I have had sessions in which my client is angry and just wants to workout. There is no talking for the hour. I have had sessions with clients who have recently lost a loved one and their hour with me is their time to escape. I also have sessions with clients where they are so excited to share with me their personal successes and how what we are doing in training is translating into their life outside the gym. Often times intimate details of life are shared in sessions and I am so grateful that people trust me enough to allow me these details. It is these personal relationships and the intimate knowledge of who you are that helps the trainer work specifically with you and to hold you accountable to your goals!

Although this post is titled 10 Benefits of Personal Training I thought it was important to emphasize the eleventh. The one that is reoccurring through each bullet point. The benefit that above all is most important.

RESULTS- Working with a trainer will allow you to achieve the results that you cannot achieve on your own. Each person’s goals are extremely personal. Whether it be weight loss, injury rehab, or companionship. A trainer is going to develop goals that will lead you down a path to success. As a trainer, I work diligently with each of my clients to help them recognize their results, tangible and intangible, as well as results they never anticipated having. It is these results that not only hold you accountable to me, but they hold me, your trainer, accountable to you!

Massage Therapy with Physical Therapy

As a massage therapist, I am often asked what the difference is between a ‘regular’ massage and a ‘clinical’ or ‘rehab’ massage. This is a great question, especially with the frequency of half-off massage deals that are being offered everyday. The result of these daily deals is that a lot of people are going for a massage wherever they can find the best deal. Is this bad? Not necessarily. What’s important is to ask yourself, “Why do I need a massage?” If you are getting a massage because you enjoy receiving them but don’t necessarily have a chronic injury or problem area, then this is probably fine. I do have to note that there are great benefits in seeing the same practitioner. A licensed massage therapist who sees you regularly will get to know your body and could help you identify potential issues.

 

Now if you do have a chronic injury or are recovering from an acute injury, you may want to look for a massage therapist who is experienced with clinical massage therapy. Clinical Massage Therapy (or rehabilitation massage therapy) means that the massage is a site-specific treatment with a precise goal or outcome in mind. Similar to physical therapy, you would go to a clinical massage therapist with a specific complaint that you would like treated.

Massage Therapy serving Collierville and Germantown

Here are four ways that clinical massage therapy is different from a relaxation massage:

  1. Experience
    All massage therapists (MTs) start out in a pretty similar place when they graduate from school. Besides the slight difference in curriculum, we all have to pass the same national certification exam. The difference comes with experience. I, personally, do 90% clinical massage therapy. Almost everyone that I have had my hands on for the last 7 years has had an injury or complaint. If you have a torn rotator cuff, you don’t want to see someone who does 90% relaxation massage. A clinical massage therapist learns over time what treatment is most effective for various conditions.
  2. Continuing Education
    Along with experience, continuing education is very important for a clinical massage therapist. There are hundreds of courses out there for MTs. Everything from hot stone massage to energy work to orthopedic massage. The types of classes MTs take shape the kind of practice they develop. A clinical massage therapist will take classes such as Rotator Cuff Treatment, IT Band Syndrome, Common Orthopedic Injuries, Neurofascial Integration, and Positional Release. These classes not only teach advanced anatomy and kinesiology, but skilled hands-on work as well.
  3. Professional Contacts
    Clinical massage therapists usually work within a network of medical professionals. Whether it be chiropractors, Physical Therapist, Chiropractors, Athletic Trainers, or medical doctors, a clinical massage therapist will have resources at his or her disposal. We have all heard that is takes a village to raise a child. I believe it takes a village to bring someone to their optimal health. Very rarely is there one answer to a person’s recovery. A good clinical massage therapist will utilize his or her experience, as well as their contacts, to make sure all bases are covered.
  4. Detailed History and Plan for Recovery
    A good clinical massage therapist will sit down with you before your first session and ask a LOT of questions. They will want to make sure they know all there is to know before they even get their hands on you. We want to know whether your goal is to decrease pain or run a marathon. This will help the clinical massage therapists work with you, the client, on developing a clear plan of care. This means there will be recommendations on how often you should receive treatment, advice on what to do outside of the massage sessions, as well as referrals as needed. A clinical massage therapist will also have the knowledge to know when an injury or condition is outside of their scope of practice.

If you have any questions or need any assistance please call us at 901-221-2619. One of our Licensed Physical Therapist will be more than happy to answer any of your questions.

 

source: www.athletico.com

Knee Pain Relief for Runners

Everyone is now starting to train for the St. Jude Marathon and other races we will find runner’s knee more and more with our runners. There are some things you can do to help yourself and also Physical Therapy is very successful with Runner’s knee pain

As the name suggests, runner’s knee is a common ailment among runners. But it can also strike any athlete who does activities that require a lot of knee bending — like walking, biking, and jumping. It usually causes aching pain around the kneecap.

Runner’s knee isn’t really a condition itself. It’s a loose term for several specific disorders with different causes. Runner’s knee can result from:

  • Overuse. Repeated bending of the knee can irritate the nerves of the kneecap. Overstretched tendons (tendons are the tissues that connect muscles to bones) may also cause the pain of runner’s knee.
  • Direct trauma to the knee, like a fall or blow.
  • Misalignment. If any of the bones are slightly out of their correct position — or misaligned — physical stress won’t be evenly distributed through your body. Certain parts of your body may bear too much weight This can cause pain and damage to the joints. Sometimes, the kneecap itself is slightly out of position.
  • Problems with the feet. Runner’s knee can result from flat feet, also called fallen arches or overpronation. This is a condition in which the impact of a step causes the arches of your foot to collapse, stretching the muscles and tendons.
  • Weak thigh muscles.

Runner’s knee is also called patellofemoral pain syndrome.

Symptoms of runner’s knee are:

  • Pain behind or around the kneecap, especially where the thighbone and the kneecap meet.
  • Pain when you bend the knee — when walking, squatting, kneeling, running, or even sitting.
  • Pain that’s worse when walking downstairs or downhill.
  • Swelling.
  • Popping or grinding sensations in the knee.

What’s the Treatment for Runner’s Knee?

Regardless of the cause, the good news is that minor to moderate cases of runner’s knee should heal on their own given time. To speed the healing you can:

  • Rest the knee. As much as possible, try to avoid putting weight on your knee.
  • Ice your knee to reduce pain and swelling. Do it for 20-30 minutes every 3-4 hours for 2-3 days, or until the pain is gone.
  • Compress your knee. Use an elastic bandage, straps, or sleeves to give your knee extra support.
  • Elevate your knee on a pillow when you’re sitting or lying down.
  • Take anti-inflammatory painkillers. Nonsteroidal anti-inflammatory drugs, like Advil, Aleve, or Motrin, will help with pain and swelling. However, these drugs can have side effects, like an increased risk of bleeding and ulcers. They should be used only occasionally, unless your doctor specifically says otherwise.
  • Practice stretching and strengthening exercises if your doctor recommends them.
  • Get arch supports for your shoes. These orthotics — which can be custom-made or bought off the shelf — may help with flat feet.

Severe cases of runner’s knee may need surgery. A surgeon could take out damaged cartilage or correct the position of the kneecap so that stress will be distributed evenly.

If you would like a consultation concerning knee pain with a Physical Therapist please give us a call at 901-221-2619. 

 

Source: http://www.webmd.com/pain-management/knee-pain/runners-knee

Collierville Back Pain Relief – 9 Things You Should Know About Pain

Collierville Physical Therapy is being revolutionized with its treatments on numerous ailments ranging from Foot and knee pain to Back and Neck Pain.

Read below to understand more of the reasons and causes behind back pain. If you need a Screen with a Licensed Physical Therapist please call 901-221-2619 and set your appointment up today

1. Pain is output from the brain. While we used to believe that back pain originated within the tissues of our body, we now understand that back pain does not exist until the brain determines it does. The brain uses a virtual “road map” to direct an output of pain to tissues that it suspects may be in danger. This process acts as a means of communication between the brain and the tissues of the body, to serve as a defense against possible injury or disease.

2. The degree of injury does not always equal the degree of back pain. Research has demonstrated that we all experience pain in individual ways. While some of us experience major injuries with little pain, others experience minor injuries with a lot of pain (think of a paper cut).

3. Despite what diagnostic imaging (MRIs, x-rays, CT scans) shows us, the finding may not be the cause of your back pain. A study performed on individuals 60 years or older who had no symptoms of low back pain found that 36% had a herniated disc, 21% had spinal stenosis, and more than 90% had a degenerated or bulging disc, upon diagnostic imaging.

4. Psychological factors, such as depression and anxiety, can make your back pain worse. Back pain can be influenced by many different factors, such as psychological conditions. A recent study in the Journal of Pain showed that psychological variables that existed prior to a total knee replacement were related to a patient’s experience of long-term pain following the operation.

5. Your social environment may influence your perception of pain. Many patients state their back pain increases when they are at work or in a stressful situation. Pain messages can be generated when an individual is in an environment or situation that the brain interprets as unsafe. It is a fundamental form of self-protection.

6. Understanding pain through education may reduce your need for care. A large study conducted with military personnel demonstrated that those who were given a 45-minute educational session about pain sought care for low back pain less than their counterparts.

7. Our brains can be tricked into developing pain in prosthetic limbs. Studies have shown that our brains can be tricked into developing a “referred” sensation in a limb that has been amputated, causing a feeling of pain that seems to come from the prosthetic limb – or from the “phantom” limb. The sensation is generated by the association of the brain’s perception of what the body is from birth (whole and complete) and what it currently is (post-amputation).

8. The ability to determine left from right may be altered when you experience pain. Networks within the brain that assist you in determining left from right can be affected when you experience severe pain. If you have been experiencing pain, and have noticed your sense of direction is a bit off, it may be because a “roadmap” within the brain that details a path to each part of the body may be a bit “smudged.” (This is a term we use to describe a part of the brain’s virtual roadmap that isn’t clear. Imagine spilling ink onto part of a roadmap and then trying to use that map to get to your destination.)

9. There is no way of knowing whether you have a high tolerance for pain or not. Science has yet to determine whether we all experience pain in the same way. While some people claim to have a “high tolerance” for back pain, there is no accurate way to measure or compare back pain tolerance among individuals. While some tools exist to measure how much force you can resist before experiencing back pain, it can’t be determined what your pain “feels like.”

 

 

This is an article written by Joseph Brence, PT, DPT, FAAOMPT, COMT, DAC on APTA website. He is not only talking about back in in his original blog but all pain. I wanted to put an emphasis on Back Pain since it is the #2 cause of Disability in America. 

Hamstring Stretch for Low Back Pain

PT Squared now serving Germantown Physical Therapy needs

I am excited to announce that PT Squared is now serving Germantown Physical Therapy needs with their revolutionary treatments. The town of Collierville is where home is and our heart but we wanted to add another optoon for Germantown Physical therapy. We are only 10 minute drive away from Germantown so come on in and stop by. Below are some of the benefits we will be bringing to Germantown Physical Therapy patients.

 

Benefits of Physical Therapy

Germantown Physical Therapy patients need help in improving mobility and motion, and pain-free movement is crucial to your quality of daily life, your ability to earn a living, your ability to pursue your favorite leisure activities, and so much more. 

Improve Mobility & Motion

Movement can help you prevent obesity, which may be responsible for at least 18% of all deaths. Meanwhile, recent studies suggest that prolong sitting can be unhealthy, and that walking just a little bit more each day can help reduce the risk of heart attack and stroke. Consistent movement is also vital to maintaining a healthy balance system, and that’s important because falls often lead to significant, costly injuries.

Physical therapists work with their patients and clients of all ages and abilities to expand, restore, and maintain motion.

Avoid Surgery and Prescription Drugs

Many people are referred to a physical therapist in order to rehabilitate from a major medical trauma or surgery, but increasing research suggests that treatment by a physical therapist is often an equally effective – and cheaper – alternative to surgery and prescription drugs for numerous conditions ranging from back pain and degenerative disk disease to meniscal towers and knee pain

Although direct access laws vary by state and insurance plans differ, anyone in the United States can arrange a screening by a physical therapist without a physician’s referral. Germantown Physical therapy patients do not need a referral from a doctor to see the therapist. Through individualized treatment plans designed by physical therapists, patients can sometimes achieve the same results without the expense and side effects of surgery and prescription medication.

Participate In Your Recovery

Physical therapists working at PT squared, Collierville and Germantown Physical Therapy, routinely work collaboratively with their patients. Treatment plans can be designed for the patient’s individual goals, challenges, and needs. Receiving treatment by a physical therapist is rarely a passive activity, and participating in your own recovery can be empowering. In many cases, patients develop an ongoing relationship with their physical therapist to maintain optimum health and movement abilities across the lifespan.

 

Call today if you are a Germantown Physical Therapy Patient and we will get you in to see a licensed doctorate of physical therapy. Our number is 901-221-2619. 

Sciatic nerve pain relief for Collierville and Germantown residents

At PT Squared Physical Therapy and Personal Training serving Collierville and Germantown exercises incorporating strengthening, stretching, and aerobic conditioning are a central component of almost any sciatic nerve pain treatment plan.

When patients engage in a regular program of gentle strengthening, stretching and aerobic exercises, they can recover more quickly from sciatic nerve pain and are less likely to have future episodes of pain.

General Exercises for Sciatic Nerve Pain in Collierville/ Germantown

Sciatica exercises usually focus on three key areas:

Strengthening exercises
Many exercises can help strengthen the spinal column and the supporting muscles, ligaments and tendons. Most of these back exercises focus not only on the lower back, but also the abdominal (stomach) muscles and gluteus (buttocks) and hip muscles.

Taken together, these strong core muscles can provide Sciatica nerve pain relief because they support the spine, keeping it in alignment and facilitating movements that extend or twist the spine with less chance of injury or damage.

Stretching exercises
Stretching is usually recommended to alleviate sciatic nerve pain. Stretches for sciatica nerve pain are designed to target muscles that cause pain when they are tight and inflexible.

Hamstring stretching is almost always an important part of a sciatica exercise program.

Low impact aerobic exercise
Some form of low impact cardiovascular exercise, such as walking, swimming or pool therapy is usually a component of recovery, as aerobic activity encourages the exchange of fluids and nutrients to help create a better healing environment.

Aerobic conditioning has the unique benefit of releasing endorphins, the body’s natural pain killers, which helps reduce sciatic nerve pain.

When sciatica pain is at its most severe, patients may find the pain hard to bear and may need to rest for a day or two. However, resting for more than one or two days is usually not advisable, as prolonged rest or inactivity can make the sciatic pain worse and will lead to deconditioning. Regular movement is important to provide healing nutrients to the injured structures that are causing the sciatica nerve pain.

 

At PT Squared Physical Therapy and Personal Training we have noticed that almost 50 percent of our back patients experience Sciatica nerve pain. We have been very successful in treating Sciatic nerve pain. Patients typically start seeing results in 6-9 visits and have long lasting effects. Call today for a free screen for your Sciatic nerve pain at 901-221-2619.

 

Source: webmd

Pulmonary Rehab benefits in Collierville and Germantown

Shortness of breath often limits what people with COPD– or chronic obstructive pulmonary disease) — can do. When ordinary activities like Walking or climbing stairs become difficult, everyday life with COPD gets harder.

Pulmonary rehabilitation for COPD includes a program of exercises that helps people build their physical fitness. Many pulmonary rehab centers also teach people breathing techniques and strategies for living better with COPD.

Pulmonary Rehab Exercise

The most important part of any pulmonary rehabilitation program for COPD is exercise. Our pulmonary rehab center serving Collierville and Germantown offer exercises to improve physical fitness. 

Pulmonary rehab exercises include:

Lower-body exercises: Most centers provide a regimen of exercises that centers on leg workouts. These exercises vary from simple walking on a treadmill or around a track to more intense stair climbing. Most of the proven benefits of pulmonary rehab come from studies in people doing leg exercises.

Upper-body exercises: The muscles in the upper body are important for breathing, as well as daily activities. Arm and chest exercises might include turning a crank against resistance, or simply repetitively lifting the arms against gravity.

Exercises for breathing muscles: Breathing through a mouthpiece against resistance during pulmonary rehab may increase the strength of the breathing muscles. These exercises are infrequently used, but may be helpful for people with very weak breathing muscles.

Strength Training: Most pulmonary rehab exercises concentrate on building endurance. Adding strength training, like lifting weights, has been shown to increase muscle strength and bulk, as well.

Education in Pulmonary Rehab for COPD

Many pulmonary rehab centers offer group or one-on-one education sessions to help people learn to better manage their COPD. Teaching sessions generally focus on:

  • Understanding your medication treatment plan. This includes using inhalers the right way and on a consistent schedule.
  • How to understand and use oxygen therapy.
  • Quitting smoking and staying away from cigarettes after quitting.
  • Eating a healthy diet.

Studies show that people who learn about their COPD and treatment plan are better able to recognize symptoms and take appropriate action. However, education is no substitute for regular exercise as part of a pulmonary rehab program.

Benefits of Pulmonary Rehab for COPD

Most people who complete a pulmonary rehab course feel better at the end. They are able to perform more activity without becoming short of breath, and they report their overall quality of life is better.

 

At PT Squared we see numerous patients for Pulmonary Rehab with much success. It is remarkable what we see when it comes to rehab how much exercise and rehab can help with COPD. We accept most major insurances for Pulmonary Rehab. If you have any questions about our services Please give us a Call at 901-221-2619.

Low Back Pain Relief through Physical Therapy

If you’re suffering from low back pain that just won’t quit, physical therapy may provide some relief for you. Up to 90% of the population experiences low back pain at some point in their lives, according to the Cleveland Clinic. Physical therapy works to build muscle strength in the back, along with other muscles supporting the spine, including abs. Some people find their low back back pain disappears entirely after therapy while others may simply find a little relief.

The American Academy of Orthopaedic Surgeons (AAOS) recommends completing strengthening exercises anywhere from 10 to 30 minutes, one to three times each day while recovering from an injury. Talk with a doctor before beginning any exercise program, and avoid doing anything that causes excessive low back pain because you could harm your back further.

Although physical therapy can greatly help reduce the symptoms of low back pain, making lifestyle changes to stay pain free is very important. Good posture, frequent exercise, and using proper form when lifting heavy objects is the ultimate recipe for a healthy low back. However, when low back pain does strike, a solid regimen of stretching, stabilizing, and strengthening will help you feel good again.

Stretching

Stretching ensures tight muscles regain full range of motion, and the muscles stretched aren’t limited to the back. Stretching the hips, legs, and abdominal muscles will also help to alleviate low back pain. The entire body is connected, and stretching and strengthening these areas also helps to support the lower back.

One stretch involves lying on the back and bending the knees, hugging them into the chest. This provides a light stretch to the lower back. Then, place both feet on the floor and bring one leg to the chest before lowering and switching to complete the second side. For another stretch, stand close to a wall. Bend at the hips and place your hands on the wall until the body is resting at a 90-degree angle. Feel a gentle stretch in the back.

Stabilization

Low back pain frequently results from weak or unstable muscles. Completing stabilization exercises can reduce these issues and, over time, help alleviate low back pain.

One stabilization exercise involves an exercise ball. Lay your stomach on the ball, walking the hands away until the ball rests under your legs. Then, stretch one arm out in front of you, balancing on the ball, before resting it back on the ground and repeating on the second side. If you don’t have an exercise ball, this exercise may also be done supporting the body on the ground, on all fours.

Strengthening

Building strong abdominal and lower back muscles will protect the spine, keeping it healthy and minimizing low back pain. An excellent, simple core muscle builder is a plank position. Hold the body at the top of a push up, arms straight underneath the shoulders and pressing into the floor, legs straight. Hold this pose for 30 seconds to one minute. If the pose feels like too much, try resting the knees on the floor for added support or balancing on your elbows instead of your hands.

We hope this has helped you in your journey to get pain relief for low back pain. If you need assistance and want to feel better without medication or surgery please give us a call at 901-221-2619. We are more than happy to help you and will give you a free low back pain screen to see what we can do to help before you pay one penny. 

 

Source: Paindoctor.com

Physical Therapy serving Collierville and Germantown,TN

PT Squared Physical Therapy and Personal training (Some call PT2)

has been serving the communities of Collierville, Germantown, and Piperton,TN for 1 yr and 10 months and it has been a great ride. We have evolved to not only just do Physical Therapy and Personals Training but Massage Therapy, Sports specific training, Nutritious meal plans, fitness Bootcamps and more all to help better serve the communities of Collierville, Germantown, and Piperton so they have all the tools needed to live a healthy lifestyle. Below are some descriptions of what we offer

physical therapy in germantown

Physical Therapy in Germantown & Collierville

1) Physical Therapy -

I am sure most of you are familiar with what Physical Therapy is but I want to go in more depth. Physical Therapy is a more holistic approach to healthcare. No Drugs, No Shots, Just you taking your life back into your hands. There are some pain relief modalities that you will use at Physical Therapy as well as strengthening and stretching. Physical Therapist will often use manual therapy as a way to provide relief and get you started to a road of recovery. Typically patients start feeling better in less than 6-9 visits. Also at Physical Therapy the goal is get you were you are not dependent on the therapy for the rest of your life but make a permanent change in pain. You probably wont see instant relief like you will that shot or the drugs you can get but Physical Therapy is Long Lasting. There is common misconception that you need a Doctors Referral to start Physical therapy but the State of Tennessee is a direct access state so the {Patient has the right to pick where they do their Physical Therapy and can get an appointment without a Dr’s Note or Referral. How Awesome is that? If you live in the areas of Collierville, Piperton, or Germantown,TN you are closer than you think to pain relief by just walking in our doors and making an appointment

2) Personal Training -

Personal Training is a little different at PT Squared Physical Therapy and Personal Training. Not only do you have a Personal Trainer but you have a Physical Therapist as well as a Physical Therapist assistant with you every step of the way. This prevents most of any injuries that come with working out sometimes and if you have a pre-existing injury you can feel safe that you will drop the weight and tone up in a safe environment with a knowledgable staff. Our Trainers and Therapist have over 13 yrs combined education and experience in Training anyone from an athlete getting ready for college to an elderly person trying to stay independent. We also require a consultation with one of us before starting any program to make sure it is a good fit for you here at PT Squared Physical Therapy and Personal Training located in the heart of the Colliervile Town square. Most of our Clients come from Collierville, Germantown, and Piperton,TN but some travel as far as Mississippi for our expertise in Personal Training.

3) Fitness Bootcamp Classes

- Our Fitness Classes are not like they are everywhere else. We take the approach of encouraging and motivating you reach your goals in a safe manner. The Fitness Bootcamp is designed for all fitness levels and we offer a 30 day money back guarantee if you are not happy with the results you are seeing. This puts you at no risk. We have been serving the Collierville, Piperton and Germantown for almost 2 years with these classes and they have seen amazing results. 

4) Massage Therapy

- Our Massage Therapist are designed for Therapeutic Massages with background dealing with medical Massages and Sports massages. We pride ourselves in making sure we take care of your pain or ailment while relaxing you at the same time. The types of Massages offered are Trigger Point, Sports Massage, Prenatal and Sweedish. We often use massages along with the treatment involved during Physical Therapy. All you have to do is call and schedule an appointment. 

5) Sports Training

- At PT Squared Physical Therapy and Personal Training we know that not every sport need to train the same. Also Depending on position or what you do in your Sport you should train different muscle groups for max performance. There is a great concentration in injury prevention when you train at PT Squared so that you can stay in the game longer and injury free. Our Trainers have over 8 years combined experience and are former athletes themselves so we understand how important it is for you to get the best out of each session. We start every program with a 30-45 minute free consultation to make sure we can design the best programs to reach your goals as well as make sure we are a great fit. Call today and set up your consultation.

 6) Nutritious Meal Plans

- We have already made to go meals and meal plans waiting for you at PT Squared. Over 90 Percent of these Meals are Gluten Free and are as easy as putting in the Microwave for less than 2 minutes. These meals are made fresh every Sunday and never frozen to guarantee the meals never lose the nutritious value you deserve with each bite. The meal plan consist of 3 meals and 2 snack or you can come in and get whatever you like. These meals go well with people that have a busy schedule or just don’t know how to prepare or cook tasty healthy meals. Our Personal Training or Physical Therapy Clients often start following these meal plans after their very first meal.

7) Wellness Programs

- These programs combine Physical Therapy, Personal Training and Massage Therapy and are ideal for anyone looking to for a mixture of all of the above. Also helpful if you have a high deductible or no insurance at all  it can save you a lot of money and still get you better if the Therapist sees fit.

As you can see  PT Squared Physical Therapy and Personal Training has a lot to offer Collierville, Piperton and Germantown, TN. We believe that you should get one on one treatment no matter what you come here for. Our Niche is simply customer service, ethics, values and our faith. We are here for you no matter what your situation is and want to give you all that we can to ensure you get the max benefits when coming to PT Squared. Call us with any questions at 901-221-2619 or email info@pt2clinic.com

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