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Healthy Holidays

Maintain Your Exercise Routine and Reduce Stress
The holiday season is a busy and exciting time of year, but it can also be quite stressful. Between shopping, parties, traveling, and visiting family, it’s easy for your regular exercise routine to fall by the wayside. Research has shown that physical activity levels tend to decrease the most after holidays.
That’s why it’s so important to make your health a priority this time of year. Regular exercise can actually help reduce holiday stress and keep you feeling your best.


Here are some of the key benefits of maintaining your fitness routine:


Stress Management
The holidays bring a lot of added demands on your time and energy. Exercise is a proven way to manage stress and improve your mood. When you work out, your body releases endorphins that can lift your spirits and help you better cope with the pressures of the season. Making time to be active, even just a little big each day, can go a long way in keeping you calm and centered.


Immune System Support
Cold and flu season tends to ramp up during the winter months. Staying active can help support your immune system and reduce your risk of getting sick. Keeping up with your workouts makes you less susceptible to holiday illnesses that could derail your plans.


Weight Management
The holidays are full of rich, indulgent foods that can pack on extra pounds if you’re not careful. Regular physical activity helps you maintain a healthy weight by burning calories and boosting your metabolism. It also gives you an outlet for all the extra energy you may have from eating richer foods.


If you’re having trouble sticking to your exercise routine, consider talking to your physical therapist. They can create a customized fitness plan to help you stay on track, even with a busy holiday schedule. Physical therapists can teach you exercises you can do at home and provide tips for fitting activity into your day.


Here are a few quick tips to help you stay active this holiday season:


● Schedule your workouts like any other important appointment and don’t cancel them.
● Find ways to be active with friends and family, like going for a walk after a meal.
● Keep home exercise equipment (like weights or a yoga mat) accessible and ready to use.
● Park further away from stores and buildings to get in extra steps.
Don’t let the hustle and bustle of the holidays derail your health and fitness goals. With a little planning and creativity, you can maintain your exercise routine and enjoy a happier, healthier holiday season.

What’s Physical Therapy Have to Do With Your Sleep?

Sleep is essential for our health and well-being.
It helps our bodies recover, boosts our mood, and improves our ability to think clearly. Unfortunately, many people struggle with getting enough good-quality sleep. 62% of all Americans experience a sleep problem several nights a week—and it’s likely those numbers are low, sleep problems often go under-reported.
Physical therapists often see how physical health can impact sleep. Here’s how your PT can help you sleep better, along with some tips for improving your sleep habits.


Why Sleep Matters


Good sleep is crucial for several reasons:

1. Physical Health: Sleep helps your body heal and repair itself. It supports your immune system, making you less likely to get sick.
2. Mental Clarity: Lack of sleep can lead to trouble concentrating and making decisions. A good night’s sleep helps your brain function at its best.
3. Emotional Well-Being: Sleep affects your mood. Poor sleep can lead to irritability and increased stress, while good sleep promotes a positive outlook.


How Physical Therapists Can Help

Physical therapists can play a key role in improving your sleep through various strategies:
1. Assessing Physical Pain
Many people have trouble sleeping because of pain or discomfort. A PT can help identify the source of your pain, whether it’s from an injury, chronic condition, or poor posture. By developing a plan to address these issues, we can help reduce pain, making it easier for you to sleep. This one also works both ways – not sleeping enough has been shown to make you more sensitive to pain.
2. Promoting Relaxation Techniques
Physical therapists can teach you relaxation techniques, like deep breathing, gentle stretching, or progressive muscle relaxation. These methods can help calm your mind and body, making it easier to fall asleep.
3. Creating a Personalized Exercise Plan
Regular physical activity can improve sleep quality. A PT can create a tailored exercise program that suits your needs and lifestyle. Gentle exercises, especially those done in the evening, can help you unwind and prepare for sleep.
4. Improving Sleep Environment
Your PT can also offer advice on creating a better sleep environment. This includes tips on your mattress, pillows, and bedroom setup to ensure you have a comfortable place to sleep.


Tips for Better Sleep

In addition to working with your PT, here are a few steps you can take to improve your sleep:
● Stick to a Schedule: Go to bed and wake up at the same time every day, even on weekends.
● Limit Screen Time: Reduce exposure to screens at least an hour before bed. The blue light from screens can interfere with your ability to fall asleep.
● Create a Bedtime Routine: Establish a calming routine before bed, such as reading or taking a warm bath.
● Watch Your Diet: Avoid large meals, caffeine, and alcohol close to bedtime. These can disrupt your sleep.
● Keep Your Bedroom Dark and Cool: A dark, cool room can help signal to your body that it’s time to sleep.


Conclusion
Sleep is vital for our overall health, and physical therapists can help you achieve better sleep through pain management, relaxation techniques, and personalized exercise plans. By combining our expertise with your commitment to good sleep habits, you can enjoy the restful nights you deserve. Remember, a good day starts with a good night’s sleep!

 
References
Research:
1) Catherine F. Siengsukon, Mayis Al-dughmi, Suzanne Stevens, Sleep Health Promotion: Practical Information for Physical Therapists, Physical Therapy, Volume 97, Issue 8, August 2017, Pages 826–836
a) https://doi.org/10.1093/ptj/pzx057
2) Jo Nijs, Olivier Mairesse, Daniel Neu, Laurence Leysen, Lieven Danneels, Barbara Cagnie, Mira Meeus, Maarten Moens, Kelly Ickmans, Dorien Goubert, Sleep Disturbances in Chronic Pain: Neurobiology, Assessment, and Treatment in Physical Therapist Practice, Physical Therapy, Volume 98, Issue 5, May 2018, Pages 325–335
a) https://doi.org/10.1093/ptj/pzy020
3) A Survey of Physical Therapists’ Perception and Attitude About Sleep
a) https://www.ingentaconnect.com/content/asahp/jah/2015/00000044/00000001/art00008
4) Catherine F Siengsukon, Lara A Boyd, Does Sleep Promote Motor Learning? Implications for Physical Rehabilitation, Physical Therapy, Volume 89, Issue 4, 1 April 2009, Pages 370–383
a) https://doi.org/10.2522/ptj.20080310
Articles/Content:
1) PT’s Role in Sleep Education
a) https://www.apta.org/news/2017/08/08/from-ptj-pts-should-wake-up-to-their-role-in-promoting-sleep-health
2) Can PT Help You Sleep Better
a) https://www.ptprogress.com/sleep-physical-therapy/
a)

1 in 3 Seniors Will Fall This Year. Physical Therapy Can Make Sure You’re Not One of Them!

Falls are a big deal.
They can cause injuries and make it hard to live on your own. They can also make you afraid of
falling again. This fear might make you less active, which can make you weaker and more likely
to fall. It’s a tough cycle to break. Falls aren’t a normal part of aging. Physical therapy can reduce your risk and help you stay
independent. Here are 5 ways your PT can help.

Creating a personalized exercise plan
Being active helps prevent falls. Your PT will make an exercise plan just for you, based on what
your needs and what you like to do. This should be fun! Think about going on walks, dancing,
aquatic exercise, or practicing yoga.
Making Your Home Safer!Many falls happen at home. Simple changes like removing tripping hazards and using night
lights can make a big different. Your physical therapist can help you with these and recommend
other modifications to make your home safer.

Strength and Balance Exercises
Strong muscles and good balance are key to preventing falls. Your PT will show you specific
exercises that help with both.
Addressing underlying health issues.
Falls are often the result of multiple factors. Your PT can work with your other doctors to address things like vision problems, heart issues, incontinence, or diabetes that might make you more likely to fall.
Help you find community programs
Staying active is easier and more fun with others. Your PT can help you find group exercise classes or other programs in your area that will help you stay strong and independent.
Take the first step.

If you’re worried about falling, or if you’ve already had a fall, don’t wait to get help. Talk to your
PT.

Falling isn’t a normal part of getting older. With the right help, you can stay strong, keep your
balance, and keep doing the things you love. Physical therapy is a great way to make sure you
stay on your feet and stay active and independent.
Take that first step towards better balance and a more active life. Your future self will thank you!

 

References
1. Exercise for falls and fracture prevention in long term care facilities: a systematic review and
meta-analysis. J Am Med Dir Assoc. 2013;14(9):685-689.e2.
a. https://pubmed.ncbi.nlm.nih.gov/23860265/
2. Preventing Falls in Older Persons. Am Fam Physician. 2017 Aug 15;96(4):240-247. PMID:
28925664.
a. https://pubmed.ncbi.nlm.nih.gov/28925664/
3. The Effectiveness of Physical Therapist–Administered Group-Based Exercise on Fall Prevention:
A Systematic Review of Randomized Controlled Trials. Journal of Geriatric Physical Therapy
36(4):p 182-193, October/December 2013.
a. https://journals.lww.com/jgpt/fulltext/2013/10000/the_effectiveness_of_physical.5.asp
x?casa_token=r5fLfvxztA0AAAAA:9yaeibFmZiCeIZiQcSOVcbWkWpA_8spTG-bNT2UFaD2Dc7tljHsv3VW5XfmnvIySLNwrJDd7aqnJTsfdHmRqK8
4. Exergame technology and interactive interventions for elderly fall prevention: A systematic
literature review
a. https://www.sciencedirect.com/science/article/abs/pii/S0003687016302265
5. Reducing the Risk of Falling and Injuries From Falls: Research on the Value of Physical Therapy
a. apta-handout-falls-research.pdf
6. Physical Therapy Guide to Falls
a. https://www.choosept.com/guide/physical-therapy-guide-falls
7. Fall Prevention Starts with a Conversation
a. https://www.ncoa.org/article/falls-prevention-conversation-guide-for-caregivers
8. Balance and Falls
a. https://www.apta.org/patient-care/public-health-population-care/balance-and-falls

Head Back To School With A Healthy Back

Fall is on the way. So are school buses and students carrying…backpacks. You might not think much about those bags full of books, pencils, crayons and computers, but physical therapists are.


Why Backpacks Matter


Students will always have things to carry between home and school. A backpack is a great way to do that, but if they’re too heavy, they can cause problems.
Research has shown that carrying a heavy backpack changes students’ posture, walking speed, step length and more. Unsurprisingly, we also know that as students walk greater distances and become more fatigued, all of these changes get worse.
These changes can lead to neck pain, back pain, or other musculoskeletal issues.


How Heavy Is Too Heavy?


How much weight a student can safely carry is directly affected by how much they weigh.
Studies have shown that changes in posture and performance start to occur when the weight of the backpack is 10% of the student’s body weight. The consensus among experts is that students should not carry more than 15% of their body weight in a backpack.
Unfortunately, most of the data show that more than half of students are carrying more than the recommended load.


5 Tips for Parents and Students
To reduce backpack weight and help your student avoid pain, here are a few tips:
1. Plan ahead – Each night, go through the backpack and remove items not needed the next day. Likewise, make sure your student isn’t bringing things home that they won’t need that night.
2. Use your locker – Planning ahead can help remove extra weight between home and school. The locker can lighten the load during the school day. By making a few stops at their locker, students can avoid carrying extra loads around during the school day.
3. Pack right – Heavier items should be placed close to the student’s back and lighter items further away.
4. Wear it right – Using both shoulder straps, and front or hip straps if you have them to help distribute the load evenly. The bottom of the pack should be even with the bottom of the low back. Packs worn too high or low exaggerate postural changes and can restrict movement.
5. Pick the right pack – If you’re shopping for a new backpack, look for one with two straps rather than one. A chest strap and hip belt can help distribute the load. The pack should also be sized appropriately – no longer than the student’s torso.
You can’t control what your student needs for school. However, you can use these tips to help reduce the load your student carries, and to make sure that they carry it right.
If your student is having pain in their back, neck, or anywhere else, give your physical therapist a call today. They’ll be able to help!
 
References
1) The Influence of the Weight of the Backpack on the Biomechanics of the Child and Adolescent: A Systematic Review and Meta-analysis With a Meta-Regression
a. https://www.ingentaconnect.com/content/wk/pep/2023/00000035/00000002/art00007
2) Backpack use in children. Pediatric Physical Therapy : the Official Publication of the Section on Pediatrics of the American Physical Therapy Association. 2002 ;14(3):122-131.
a. https://doi.org/10.1097/00001577-200214030-00002
3) Effects of Educational session on school backpack use among elementary school students
a. https://www.scielo.br/j/rbfis/a/Y8XW48pPRmSrZbYBrJKPtct/?lang=en&format=html#
4) Effect of Backpack Load Carriage on Cervical Posture in Primary Schoolchildren. 1 Jan. 2012 : 99 – 108.
a. https://content.iospress.com/articles/work/wor01289
Articles/Content:
1) 3 Tips for Backpack Safety
a. https://www.choosept.com/health-tips/3-tips-backpack-safety
2) Backpack Tips from a Pediatric Physical Therapist
a. https://www.highbarhealth.com/blog/backpack-tips-from-a-pediatric-physical-therapist
3) Is your child’s backpack making the grade?
a. https://www.alternatives4children.org/news/pdfs/PT%20RESOURCES%202020/Children%20and%20Backpacks.pdf

Getting Kids Moving: Pediatric Physical Therapy

Physical therapists don’t just help adults recover from injuries. Pediatric physical therapists are
specially trained to help children of all ages overcome challenges and reach their full potential.
Whether your child has a developmental delay, a sports injury, or a chronic condition, a PT can
create a fun and effective program to get them moving.


How PT for Kids Works
Unlike a typical doctor’s visit, pediatric PT sessions are all about play! Therapists use games,
activities, and exercises tailored to your child’s needs and interests. This might involve:


● Building Strength and Coordination: Using fun exercises and activities like animal walks,
obstacle courses, and games, PTs help children improve their balance, agility, and muscle
control. This can be essential for everything from playing on the playground to keeping up
with friends.


● Addressing Developmental Delays: Physical therapy can be a game-changer for children
who are experiencing delays in reaching milestones like rolling over, crawling, or walking.
Your PT will assess your child to identify the areas holding them back, and create a fun
program to help them develop the skills they need to progress.


● Recovering from Injuries: Did your little athlete take a tumble? PTs can help kids heal from
sports injuries and surgeries. A PT will help your child restore strength and flexibility so they
can safely get back to their favorite activities.


● Managing Chronic Conditions: Children with conditions like cerebral palsy or muscular
dystrophy can benefit from physical therapy to help manage their symptoms and improve
their overall function and well-being. A PT will assess your child to identify areas of strength
and areas that need improvement. They will then develop a program to help your child
maximize their strength, range of motion, coordination, and endurance. They’ll educate you
and your child on things you can work on at home. They can also help get your child any
needed equipment like wheelchairs, braces, or walkers.


Benefits Beyond Movement
Physical therapy isn’t just about physical health. While physical therapists play an important role
in promoting physical activity and health in kids, PTs can also help children with:


● Self-Confidence: As kids gain strength, coordination, and independence, their confidence
soars. This can have a positive impact on all areas of their lives.


● Pain Management: PTs can teach children techniques to manage pain and discomfort,
improving their overall quality of life.


● Socialization: Gross motor skills help children participate in play and games with peers,
which help children develop social skills and build friendships.
If you think your child might benefit from physical therapy, talk to your pediatrician or
give your PT a call. They can assess your child’s needs and create a personalized plan to
help them reach their goals!

Finding Balance: Dizziness and PT

Dizziness is common in people over 20 and it can be a big problem in your daily life. Feeling
unsteady, lightheaded, or like the room is spinning is alarming, and makes day to day tasks
difficult. The good news is that dizziness often has treatable causes, and your physical therapist can be the perfect person to help.

Understanding Dizziness

Dizziness isn’t a specific problem – it’s a symptom that can come from a lot of different issues. Feeling dizzy most commonly comes from issues with your inner ear, but it can also come from your vision, joint or muscle issues in your neck, migraines, changes in blood pressure, head injuries, or other neurological problems.

How Physical Therapists Help

To understand dizziness and how a PT can help, you have to know a little about how balance
works. Your brain uses information from your inner ears, your vision, and input from your joints about their position and movement to keep you balanced and stable. Typically all of this information paints the same picture for your brain. If your brain gets conflicting information – say your inner ear sends different information than vision and your joints – that often results in a feeling of dizziness, unsteadiness, or vertigo. Your physical therapist will ask questions about your history, then perform testing on all of the systems that help you stay balanced to figure out the cause of your dizziness.

Your treatment plan will vary depending on what your PT finds. Some typical examples include:

● Exercises: Your PT may prescribe specific exercises to improve your balance, strengthen or
stretch specific muscles, or to help retrain your brain to interpret sensory information. These can include gaze stabilization exercises which help your eyes and inner ears work better together, habituation exercises that help your brain get used to different types of input, and balance training on different surfaces.

● Canalith: repositioning maneuvers (CRM): If your dizziness is caused by benign
paroxysmal positional vertigo (BPPV), a specific type of inner ear problem, your therapist
may perform maneuvers to reposition tiny crystals within your ear canal, alleviating your
vertigo. They can also teach you how to do these at home.

● Education: Your therapist will educate you about your condition, how to manage dizziness,
and exercises you can perform at home. They may also help you modify activities that cause
dizziness, or train you on ways to work through it. Dizziness doesn’t have to interfere with life. Physical therapists can help reduce your dizziness, improve your balance, lower your risk of falls, and improve your confidence in your daily activities.

Relief Through Movement


Physical Therapy for Chronic Pain


Chronic pain can be a debilitating condition, limiting your mobility and impacting your daily life. The CDC estimates that around 50 million Americans experience chronic pain, and 17 million have substantial reductions in activity because of pain. Beyond limiting activity or your ability to work, chronic pain has been linked to depression, Alzheimer’s disease, and substance abuse.


Chronic pain is complex. There’s no single intervention to treat it, but physical therapy should be part of the mix. Here’s why:


How PT Approaches Pain:
Physical therapy often provides relief that’s just as effective as medication but without the potential side effects. Here’s a breakdown of how PT tackles pain and its effectiveness:

Identify the Root Cause: PT goes a step further than medication that masks pain. Therapists assess your posture, muscle strength, flexibility, and joint mechanics to pinpoint the source of your discomfort.

Address the Underlying Issues: Based on the evaluation, PT focuses on strengthening weak muscles that support your joints, improving flexibility for a better range of motion, and correcting any imbalances or postural problems that might contribute to pain.

Use A Multi-Faceted Approach: A PT treatment plan will be customized based on the evaluation. In addition to therapeutic exercise, a PT might use various techniques. Examples include:
• Manual Therapy: PTs use massage, joint mobilization, and trigger point therapy to address muscle tension, improve circulation, and alleviate pain.
• Modalities: Techniques like ultrasound, heat therapy, or electrical stimulation can reduce inflammation, promote healing, and manage pain.
• Aquatic Therapy: A warm, therapeutic pool supports your body and joints while offering gentle resistance. This can often make it easier to start moving again after being in pain for an extended time.

Educate and Empower Patients: PTs equip you with the knowledge and tools to manage your pain independently. This might include learning a new exercise routine, how to modify activities, or how to modify your daily schedule when you’re feeling better (or worse) than normal.

It’s also becoming increasingly likely that you’ll learn how pain works. Research shows that combining pain education with physical therapy is an effective treatment.

If you’re struggling with chronic pain, call your physical therapist. They might have the key that will unlock a pain-free life.
 
References:
1. Chronic Pain Among Adults — United States, 2019–2021 | MMWR (cdc.gov)
2. The impact of combining pain education strategies with physical therapy interventions for patients with chronic pain: A systematic review and meta-analysis of randomized controlled trials, Physiotherapy Theory and Practice, 37:4, 461-472 DOI: 10.1080/09593985.2019.1633714
3. Preferred Communication Strategies Used by Physical Therapists in Chronic Pain Rehabilitation: A Qualitative Systematic Review and Meta-Synthesis, Physical Therapy, Volume 102, Issue 9, September 2022, pzac081 Preferred Communication Strategies Used by Physical Therapists in Chronic Pain Rehabilitation: A Qualitative Systematic Review and Meta-Synthesis – PubMed (nih.gov)
4. The Influence of Cognitive Behavioral Therapy on Pain, Quality of Life, and Depression in Patients Receiving Physical Therapy for Chronic Low Back Pain: A Systematic Review https://onlinelibrary.wiley.com/doi/abs/10.1016/j.pmrj.2018.09.029

Spring into Action: Changes in Weather Change Your Activity Level

Spring is in the air, and that means more than just blooming flowers and chirping birds. It’s a natural nudge to shake off the winter blues and be more active. Research that looked at the seasonality of physical activity proves this is true. Across a wide variety of countries and populations, people are most active in the summer and less active in the winter.

Since it’s likely that your physical activity levels are starting to trend up, we wanted to give you a few fun ideas to try, and some tips on how to navigate the change.


Embrace the Great Outdoors:


• Trade the treadmill for the trail: As the weather warms, escape the gym and head outside.
Explore nature with hikes, bike rides, or even a walk or jog around the park. Soaking up the
sunshine not only boosts your vitamin D levels but also enhances your mood and motivation.

• Turn your park into your playground: Public parks offer tons of fitness opportunities. Utilize the equipment for bodyweight exercises, join a pick-up game of basketball, play around of disc golf, or find an outdoor fitness class.

 

Incorporate Seasonal Activities:


• Get active with seasonal sports: Participating in spring sports leagues like volleyball, softball, pickleball or tennis is a fun and social way to get moving. You’ll meet new people while engaging in friendly competition and getting some exercise.
• Cultivate your green thumb: Gardening is a surprisingly active hobby. Digging, planting, and tending to your garden provides a full-body workout while connecting you with nature.


Navigating The Changes


• Spring clean your activity plan: Just like your home, your exercise routine might need a spring cleaning. Evaluate your current program, identify areas for improvement, and think about what new exercises or activities you’d like to add.
• Don’t spring forward too fast: Spring is an exciting time with longer days, better weather and new opportunities. Don’t take on too much too fast. Injuries from overuse and overtraining start to get more common in our clinics when people ramp activity up too fast.
• Celebrate your progress: Track your progress and acknowledge your achievements, no matter how small. This will keep you motivated and focused on your goals.


Spring is a season of growth. Let it be the catalyst for your own personal transformation. By embracing the outdoors, incorporating seasonal activities, and refreshing your routine, you can spring into action and experience the joy of a healthier and happier you.


If you’d like someone to evaluate your current plan or develop a new one for you, we’d be happy to help! And of course, we’re always here for aches and pains from too much too soon, or weekend warrior injuries from those spring sports.

 

References:
1. Sex- and age-specific seasonal variations in physical activity among adults. Journal of Epidemiology & Community Health 2010;64:1010-1016.
https://jech.bmj.com/content/64/11/1010.short
2. Impact of Seasonality on Physical Activity: A Systematic Review. International Journal of Environmental Research and Public Health. 2022; 19(1):2. https://www.mdpi.com/1660-4601/19/1/2
3. The Effect of Season and Weather on Physical Activity: Systemic Review
https://www.sciencedirect.com/science/article/abs/pii/S0033350607001400
4. Seasonal Rhythms and Exercise https://www.sportsmed.theclinics.com/article/S0278-5919(04)00120-6/fulltext
5. Exercise Assessment and Prescription in Older Adults Webinar
https://learningcenter.apta.org/products/exercise-assessment-and-prescription-in-older-adultsand-individuals-at-risk-for-functionaldecline?_gl=1*2t7olk*_ga*MTEwNjIzMzg2MS4xNjgxODQyODcw*_ga_ZZJK74HXNR*MTY5NzIwMjg2OC4xMi4xLjE2OTcyMDI4ODEuNDcuMC4w&_ga=2.227565085.1495021570.1697197738-1106233861.1681842870
6. Exercise Attitudes https://www.apta.org/article/2023/03/31/exercise-attitudes

PTs Fuel Healthy Movement With Nutrition

Physical therapy and nutrition are often seen as separate, but the truth is, they are deeply
intertwined. To get the most out of PT, especially after an injury or surgery, integrating both is
crucial. Here’s why:

Food Fuels The Body
During recovery from an injury or surgery, your body is working to heal itself. The activities and
exercises you’re doing in PT are designed to help it along. To take advantage of all the work
you and your body are putting in, proper nutrition is critical.
Protein provides the building blocks for tissue repair and muscle growth. Carbohydrates provide
energy and help support your immune system. Your body also needs healthy fats to regulate
inflammation and to build certain cells. Being short on any of these critical components will slow
your recovery down.
You also need enough micronutrients, like vitamins and minerals. For example, vitamin C is
needed to make collagen, which goes into bones, skin, and connective tissue. Vitamin D helps
your body absorb calcium, which is important for healing fractures, or surgeries involving bones.
Iron helps your blood cells carry oxygen throughout your body, which is needed for healing in
general. Again, being low on any of these micronutrients will affect your healing.

Your Weight Affects Your Health
Being overweight directly affects your health. It puts you at higher risk for cardiovascular
disease, stroke, osteoarthritis, back pain, diabetes, sleep apnea, and more. All of these are
conditions that you might see a PT directly for, or that will impact your healing. Eating a healthy
diet is the most effective way to reduce body weight. Combining a healthy diet with exercise is
even better for your health.
As an example, an 18-month study of 450 people with knee osteoarthritis showed that the group
that lost weight through a diet and exercised had less pain, better walking speed, and lower joint
forces in their knees than groups who either only lost weight, or only exercised.

How can a physical therapist help with nutrition?
While PTs are not authorized to provide individual diet plans or medical nutritional advice, they
can still help with your nutrition.


• PTs can screen for potential nutritional deficiencies or imbalances that may impact your
progress in PT or your overall health. This might involve screening for malnutrition,
sarcopenia (muscle loss), or assessing dietary habits affecting energy levels, healing, or
muscle building.
• Your PT can educate you on the importance of nutrition for various aspects of
rehabilitation and recovery. This includes explaining how specific nutrients like protein,
vitamins, and minerals contribute to tissue repair, muscle building, energy production,
and pain management.
• They can offer general guidance on healthy eating patterns, portion control, and
choosing nutrient-rich foods to support reaching your specific physical therapy goals.
• PTs recognize that overall health and well-being involve various factors, including proper
nutrition. They can encourage you to adopt healthy lifestyle habits that include a
balanced diet alongside regular exercise and proper sleep hygiene.

Finally, your PT can recognize when your nutrition needs exceed what they are able to provide.
In that case, they can refer you to and collaborate with a registered dietician or other qualified
healthcare professional for help in dealing with complex nutritional needs or recommending
specific dietary changes.

By combining the power of physical therapy and nutrition, you can achieve your
recovery goals faster and feel your best!

References:
1. Effects of Intensive Diet and Exercise on Knee Joint Loads, Inflammation, and
Clinical Outcomes Among Overweight and Obese Adults With Knee
Osteoarthritis: The IDEA Randomized Clinical Trial Effects of Intensive Diet and
Exercise on Knee Joint Loads, Inflammation, and Clinical Outcomes Among
Overweight and Obese Adults With Knee Osteoarthritis: The IDEA Randomized
Clinical Trial | Obesity | JAMA | JAMA Network
2. Ottawa Panel Evidence-Based Clinical Practice Guidelines for the Management
of Osteoarthritis in Adults Who Are Obese or Overweight Ottawa Panel
Evidence-Based Clinical Practice Guidelines for the Management of
Osteoarthritis in Adults Who Are Obese or Overweight | Physical Therapy |
Oxford Academic (oup.com)
3. Strategies for optimizing nutrition and weight reduction in physical therapy
practice: The evidence Strategies for optimizing nutrition and weight reduction in
physical therapy practice: The evidence: Physiotherapy Theory and Practice: Vol
25, No 5-6 (tandfonline.com)
4. Body mass index and risk of knee osteoarthritis: systematic review and metaanalysis of prospective studies Body mass index and risk of knee osteoarthritis:
systematic review and meta-analysis of prospective studies – PMC (nih.gov)
5. Nutrition: A Portion of PT’s Menu of Services Nutrition: A Portion of PTs’ Menu of
Services | APTA
6. Considerations for PT’s Role in Nutrition Considerations Related to the PT’s Role
in Nutrition and Diet | APTA
7. Nutrition and PT a Powerful Combination – Nutrition and Physical Therapy: A
Powerful Combination | APTA

How Does Physical Therapy Benefit Children With Autism?

What Is Autism?

Autism, or autism spectrum disorder (ASD) describes a range of developmental conditions that affect how a person communicates, interacts, and behaves. ASD is called a spectrum disorder because the symptoms and severity can vary widely from one person to another.

Typical signs and symptoms of autism include:

• Having difficulty with communication and social interaction
• Restricted or repetitive patterns of behavior such as repeating words or phrases, lining up objects, or having intense and narrow interests
• Sensory issues, such as being over- or under-sensitive to sounds, lights, or textures

How Can PT Help?

Children with autism also often have difficulties with motor skills, which affect their daily functioning and quality of life. For example, they may have trouble with balance, coordination, motor planning, and body control. They may also have low muscle tone, which can make them appear floppy or weak. These challenges make it hard for them to participate in physical activities like playing games or on playgrounds with peers, which are important for both their physical and mental health.

Physical therapy can help children with autism overcome these difficulties and improve their motor skills. Using individualized and structured interventions, pediatric physical therapists help children with autism learn new skills and practice them in a fun and motivating way. Physical therapy can also help children with autism develop a positive attitude toward physical activity and enjoy the benefits of exercise, such as improved mood, energy, and sleep.

Improved gross motor skills and increased physical activity can also support the development of other areas that are affected by autism, like social and emotional skills. Physical activities can provide opportunities for children with autism to interact with their peers and family, express their feelings, and follow rules and directions. Physical therapy can also help children with autism cope with sensory issues, such as hypersensitivity or hyposensitivity to touch, sound, or movement, by exposing them to different stimuli and helping them regulate their responses.

How Do I Find a Qualified PT for my Child?

If you think your child with autism may benefit from physical therapy, you should consult with your child’s pediatrician, who can refer you to a physical therapist who specializes in working with children with autism. You can also search for a physical therapist near you using the American Physical Therapy Association website.

References:
• Research (peer-reviewed)
o Physical Activities for Children with Autism – https://pubmed.ncbi.nlm.nih.gov/32192008/
o Exercise for children with autism – https://pubmed.ncbi.nlm.nih.gov/31615098/
o Physical activity effects on sleep and executive function – https://pubmed.ncbi.nlm.nih.gov/30663324/
• Articles and Content
o Recognizing Autism in Healthcare – https://pubmed.ncbi.nlm.nih.gov/34983217/
o Autism – diagnosis and management – https://www.nice.org.uk/guidance/cg142
Supporting people with autism 19 or under – https://pubmed.ncbi.nlm.nih.gov/34283415/