February is Heart Health month. With Valentine's Day right around the corner, red hearts will be popping up everywhere. Now is a good time to take stock in YOUR heart. Unfortunately, cardiovascular disease remains a leading cause of death for both men and women. However, making good choices everyday can dramatically improve cardiovascular health, and Valentine's Day is a good time to give yourself the gift of lifestyle changes that will benefit you through the year. Remember to get a check up from your physician before starting a new exercise program. Follow these tips to improve your heart health this month and beyond:

Take a Daily 10-Minute Walk

If you don't exercise at all, a brief walk is a great way to start. If you do, it's a good way to add more exercise to your day. Contact 1st Choice Physical Therapists if you are having difficulty with pain or imbalance while exercising.

Give Yourself a Lift

Lifting water bottles or soup cans overhead 10-20x every day can help tone your arm muscles. When that becomes a breeze, move on to heavier items or join a gym.

Eat One Extra Fruit or Vegetable a Day

Fruits and vegetables are inexpensive, taste good, and are good for your brain, your heart and your bowels.

Make Breakfast Count

Start the day with some fruit and a serving of whole grains, like oatmeal, bran flakes, or whole-wheat toast.

Stop Drinking your Calories

Cutting out just one sugar-sweetened soda or calorie-laden latte can easily save you 100 or more calories a day. Over a year, that can translate into a 10-pound weight loss.

Have a Handful of Nuts

Unsalted walnuts, almonds, peanuts, and other nuts are good for your heart. Try grabbing a handful instead of chips or cookies when you need a snack or adding them to salads for a healthful and tasty crunch.

Sample the Fruits of the Sea

Eat fish or other types of seafood instead of red meat once a week. It's good for the heart, the brain, and the waistline.

Breathe Deeply

Try breathing slowly and deeply from your lower abdominal area for a few minutes a day. Try to slowly inhale for a 4 count, hold for a 2 count, and slowly exhale for a 4 count. Gradually increase the count for inhales and exhales. It can help you relax. Slow, deep breathing may also help lower blood pressure.

Wash Your Hands Often

Scrubbing up with soap and water for at least 20 seconds often during the day is a great way to protect your heart and health. The flu, pneumonia, and other infections can be very hard on the heart.

Practice Gratitude

Taking a moment each day to acknowledge the positive aspects of your life can be a game changer for improving mental and physical health as well as improving your relationship with others. Valentine’s Day is a perfect time to start a daily gratitude practice to tap into your positive emotions. Daily practice has been linked to better health, longer life, and greater well-being, just as their opposites — chronic anger, worry, and hostility — contribute to high blood pressure and heart disease.

The staff at 1st Choice Physical Therapy want to extend our gratitude to you this Valentine’s Day. May your body and heart stay happy and healthy. Give us a call if you need our help to get you there.

January is a perfect time to start a new fitness journey or enhance your current routine. Embrace the New Year's energy to be motivated, inspired, and consistent.  Exercise improves mental function, reduces your risk for chronic disease, enhances sleep, maintains good energy levels, and supports a healthy weight. Common types of exercise include aerobic, strength training, high-intensity interval training, flexibility, and stability, which ideally can be combined for well rounded health. Set yourself up for success by following our tips to get started.

Check Your Health

Consult with a healthcare provider before starting a fitness regime. A check up can detect any health issues that would put you at risk for an injury during exercise. If struggling with an old injury, contact 1st Choice Physical Therapy for a screening or evaluation to get you on track during your new fitness journey.

Start Slowly

If you've never exercised before or have been sedentary for a long time, it's advisable to start off slowly and gradually build up activity levels. Instead of 30 minutes of walking 5 days a week, for example, start with 5 or 10 minutes and build from there.

Any Exercise is Better than No Exercise

The key thing to remember about starting an exercise program is that something is always better than nothing. Going for a quick walk is better than sitting on the couch. The current recommendation for most adults is to perform at least 150 minutes of moderate activity per week. You'll get there by exercising for 30 minutes, 5 times a week, but as stated before, start slowly.

Warm up before

Warm up with dynamic stretches—active movements that warm and move the muscles you'll be using, such as leg kicks, walking lunges, or arm swings.  You can also warm up by performing slower, easier versions of the upcoming exercise. For example, if you're going to run, warm up by walking. If you're lifting weights, begin with a few light reps or start with sports cord exercises.

Cool Down

After any workout, it's important to take a few minutes to cool down and allow your heart rate to return to its resting rate. A walk after a run, for example, or some gentle stretches after strength exercises can also help prevent soreness and injuries. After an activity is the best time to perform static (longer hold) stretches to gain flexibility as your warm muscles will stretch more effectively.

Drink Plenty of Water

Your body performs best when it's properly hydrated. Failing to drink enough water when you are exerting yourself over a prolonged period of time, especially in hot conditions, can be dangerous. Aim to drink 11 cups of water for women and 15 cups for men, but this will vary depending on your size, weather, amount of activity, and health issues.

Listen to Your Body

If you feel pain or discomfort while working out, stop! If you feel better after a brief rest, you can slowly and gently resume your workout. Don't try to power through pain. Give the therapists at 1st Choice a call for an assessment if discomfort during exercise persists.

Call us for a screening or evaluation if you run into any physical obstacles during your exercise journey. We at 1st Choice Physical Therapy wish you health and happiness as you begin your fitness plan in 2024!

Plantar fasciitis is inflammation or tearing in the thick web-like band of tissue and ligaments connecting the heel to the front part of the foot and leads to pain in the foot.  You can feel this pain in your heel, at the ball of the foot, or along the archcThe plantar fascia acts as a shock absorber, supporting the arch of the foot as you walk. Plantar fasciitis exercises help alleviate pain and improve your walking/exercising ability.

What Causes Plantar Fasciitis?

Possible causes of this problem include:

• Faulty foot mechanics: If you have poor foot, knee, or hip mechanics, you can have an abnormal walking style, affecting the weight distribution on your foot.
• Tight Achilles tendon or calf muscles: When these two parts are tight, they prevent the heel bone from moving freely. As a result, there is more strain on the plantar fascia.
• Unsuitable footwear: Wearing shoes that are too worn, loose, thin-soled, without shock absorbers or arch support leads to poor foot protection. Using high heels frequently also shortens the Achilles tendon leading to a more strained plantar fascia.
• Overload of physical activity: If you advance too quickly in your sport, you can put a lot of strain on the foot. Additionally, if you have an occupation that needs you to be on your feet for long, you are also at risk of getting this condition. Standing on hard surfaces for hours aggravates the condition.
• Weight: A sudden weight increase or being excessively overweight also puts a lot of strain on the foot and plantar fascia.

Plantar Fasciitis Symptoms

If you have this condition, you will feel stabbing pain below the foot on the underside of the heel which can worsen in the following conditions:

• Early in the morning, as you step out of bed
• When you stand after sitting for a while
• After performing an intense activity such as jumping or running
• As you climb up the stairs
• As you walk barefoot or in shoes with minimal support

You can also experience tightness or tenderness along the arch. This issue can affect both feet at the same time, but it primarily affects one.

Exercises for Plantar Fasciitis

Foot exercises for plantar fasciitis are the best remedy to manage the condition. Exercises help to loosen the plantar fascia, preventing tearing. They also strengthen the supporting muscles helping reduce stress and inflammation in the ligament. Below are some of the exercises that can be done to alleviate pain in the foot.

• Roll
  This exercise directly massages and stretches the plantar fascia. You can use a frozen water bottle to help with inflammation, a tennis ball, or a foam roller.  Sit on a chair and place either of these items under your foot. Press gently down as you roll it up and down the entire length of your foot. Roll in intervals of one minute. If you are experiencing pain in both feet, you can switch them up after a minute.
• Curl Your Toes
  This exercise strengthens the arch muscles. Sit on a chair and place a small towel flat on the floor near you. Place your foot on the towel and scrunch the towel towards you using your toes. Curl the toes to allow you to move the towel towards you about 10 times. You can repeat the action with each foot.
• Bending Your Toes Back
  Apart from curling the toes, you can also bend them back for effective stretching exercises. For this exercise, sit on a chair, crossing one ankle over the opposite knee. Flex the foot, grabbing the big toe, gently bending it back towards your foot. Make sure you can feel the stretch at the bottom of the foot.  Hold that stretch for about 15-30 seconds. If you are in pain, you can start with a shorter hold time and increase the duration with time. Repeat this stretch three times and switch feet.
• Stretching the Calves
  It is essential to stretch the calves to keep them flexible.  Stand facing a wall and place one foot in front of the other. Put your hands on the wall to support yourself and bend the front leg's knee. Lean forward until you feel a stretch on the calf of the back leg. Hold the position for about 30 seconds. Switch sides, repeating the stretch six times.
• Foot Flexes
  This exercise is done with an exercise band.  Sit on the floor and straighten out your legs in front of you. Ensure you avoid hip movements when doing these exercises. Wrap the elastic band around the foot and hold both ends with your hands. Point the toes away from the body and slowly return to the starting position. Do this exercise 10 times.
• Heel Raises
  You need to do this exercise slowly and controlled. Ensure you have a good balance and hold on to support when needed.  Stand with the balls of the feet at the edge of a bottom step or stepper. Keep the heels hanging off the edge and slowly lower them just below the edge of the step. You should feel a stretch in the calf muscles when doing this. Slowly raise onto the balls of the feet and repeat this exercise 10 times.

  It is best to work with a 1st Choice Physical Therapist who will show you proper exercise mechanics to stretch the plantar fascia and Achilles tendon and to strengthen lower leg muscles. She or he will develop a unique personal program for the imbalances in your body and can also teach you to apply athletic taping to support the bottom of your foot. Schedule an appointment today.

If you're recovering from an injury, living with a chronic illness, or experiencing pain, you may benefit from seeing a physical therapist. 1st Choice Physical Therapists are movement experts who help people of all ages improve their quality of life through exercise, hands-on care, and education. You do not need a doctor's referral for an evaluation by a physical therapist.

Many people get physical therapy to treat a specific pain or condition, but physical therapy doesn't have to revolve around a problem. You can also seek out physical therapy as part of a general wellness plan.

Physical therapy is designed to educate you on specific exercises designed for your body that can improve your movement, strength, range of motion, flexibility, and balance. These techniques can be used to better your fitness and to prevent future issues or injuries.

How Can Physical Therapy Benefit You?

Physical therapy can be beneficial in a wide range of scenarios. You might use physical therapy to:

• Improve your mobility: Stretching and strengthening exercises are used to improve your ability to move, particularly for daily activities like going up and down stairs. This may be helpful for people who are managing age-related mobility issues or have a chronic condition like arthritis.
• Address nerve-related conditions that affect posture and balance: Physical therapy can be used to help strengthen weakened parts of the body and improve posture and balance.
• Manage pain: Physical therapy can help ease pain, and it may help reduce or eliminate the use of pain relief medicines.
• Recover from a sports injury: A 1st Choice physical therapist can design a recovery program to ensure your safe return to a sport. They can treat a wide range of injuries including groin pulls, shin splints, shoulder injuries, sprained ankles, knee injuries, tendonitis, back and neck injuries.
• Manage a health condition: 1st Choice Physical Therapists are able to offer more specialized treatments for problems like urinary incontinence, pelvic floor issues, post-partum care, or vestibular and dizziness issues.
• Recover from surgery: Research has shown physical therapy can help speed up recovery and improve functional outcomes in people who have had surgery.

Your 1st Choice physical therapist will create a personalized treatment plan for your individual needs. 1st Choice Physical Therapists are Certified Master Level Balance Retrainers uniquely trained in balance and vestibular therapy and specialists in Women's Health and Pelvic Floor Health. Schedule an appointment today.

As April showers bring May flowers and Spring blooms, many people experience sinus problems due to seasonal allergies. Whether you have allergies or chronic sinus problems, your nose and sinuses get inflamed blocking mucus from draining which can cause congestion, pain, pressure, and fatigue. Blockages can also be caused by narrow nasal passages, facial abnormality, a deviated septum, facial trauma, or a slight shifting of the cranial bones. Cranial bones shift in response to neck tension, dental work, in response to the position of the sacral vertebrae, and many other reasons. The Nasal Release Technique "NRT" can help to reduce and even eliminate sinus problems by unblocking the sinuses and reducing inflammation, pain and congestion.

What is NRT?

NRT is a structural technique that realigns the nasal cavities and adjusts the bones of the skull. The procedure uses a small balloon affixed to an inflatable device which is inserted into the nasal passages. The balloon inflation presses outward against the bones lining the breathing passages and adjusts the sutures of the skull, which are the points where the bones connect. This inflation opens the entrance of the nostril into the upper throat, releasing any tension in the cranial sutures. This mobilizes the cranial bones, improves the flow of fluids throughout the cranium and sinuses, and opens the airways.

In addition to sinus problems, NRT is effective for post-concussion syndrome, headaches, some vestibular issues, sleep apnea, and breathing difficulties.

How can 1st Choice Physical Therapy Help?

A 1st Choice Physical Therapist trained in NRT can play an important role in sinus health. If you or a loved one is suffering from lingering sinus problems, call 1st Choice Physical Therapy & Balance Centers to schedule an appointment so you can breathe better and enjoy Spring.