Setting Goals for the New Year: Part One – What to address FIRST?

New Year’s may still seem pretty far away, but if you plan on setting any resolutions or goals for 2019, you should start now. The earlier you set your goals, the more likely you are to achieve them. But choosing meaningful and positive goals is a process. That’s why we’re launching this four-part blog series to be your guide as we head into the end of 2018!

The first step is identifying what you want to change – FIRST.

A typical New Year’s resolution might be to lose weight or be more active. But before you can address those goals, it’s important to take a quick inventory of your body and identify obstacles that might get in the way.  The last thing you want is to get all excited about a goal, only to have those aspirations quickly deflated because you neglected to see the whole picture.

Let’s take the weight loss goal for example. Coming from a physical therapist’s point of view, that might mean asking yourself, “what hurts?” or “what has physically been bothering me?”  What are one or two things that could possibly get in your way of completing this goal?  Maybe your body is feeling great, you could still be struggling on other levels. It’s important to be honest with yourself and identify anything and everything that could be an obstacle to your goal. Once you can recognize and become aware of this issue, you have the opportunity to resolve it!

But how do you do that?  First, you have to get specific. For example, if you want to address your back pain in the New Year, so that you can be more active and lose weight in 2019, it’s not enough to simply say “I have a problem with back pain.”  When we get specific, we are able to take what may seem like a big, overwhelming problem – and turn it into bit size actionable chunks….

Start with focusing on the what, when, where, and why of the problem.

“Back pain” in itself is a general term. It’s more likely that instead of your entire back hurting at the same level all the time, you have a specific area (or areas) that hurts during specific activities. For instance, your “what” (the specific problem at hand) could be low back pain. The “when” could be in the evening after a long day on your feet. “Where” could be your living room when you’re trying to get up off the couch, or the golf course after a swing. “Why” could be a combination of factors that are causing you to experience the pain. For example, your body mechanics might be off to the point where it’s causing degradation of your vertebrae. Learning to move properly (for instance, with a physical therapist) would be a logical way to address that “why.”

Next, write down your focused description of the problem.

The simple act of writing something down will clarify and solidify your intentions. In this example, we started with the general statement “I have a problem with back pain.” We broke that down into parts, so that now you might say:

“I am experiencing severe low back pain. It typically occurs in the evenings after I’ve spent a long day on my feet, particularly when I’m moving from sitting to standing. This is likely a result of poor body mechanics, as I have never been instructed in proper movement to relieve back pain. This is the issue I intend to resolve so that I can be more active in 2019 and lose 20 lbs.”

Our next blog post will consider this series and discuss how to set a specific long term goal.

Stay tuned for this post coming out on 11/20! In the meantime, you may want to consider how physical therapy could help you in improving your overall health this upcoming New Year. You may not have a specific physical complaint like the one we described in this post, but working with a physical therapist can actually help you PREVENT these issues from arising later on! As we continue to age, it becomes more likely that we will experience back pain and numerous other issues. The great thing about PT is that it strengthens your body in all the right ways to guard against joint degeneration, stiffness, achiness, muscular weakness, and loss of balance (just to name a few benefits).

If you want to know if one of our specialists can help you, apply for one of our FREE Discovery Visits right here in Portsmouth!

 

Physical therapy WORKS – Take it From the Ones Who’ve Done it!

Still not sure about PT? Have you heard a lot of conflicting information about what we really do as physical therapists? Do you need relief from an injury or chronic pain but you’ve been told surgery is your only option?

You’re not alone.

So many of our clients have come through our doors for the first time with those same questions. They may have been told over and over again by doctors that their pain or injury isn’t fixable – or if it is, they need extensive surgery and/or drugs. Many have never tried physical therapy before. Some are nervous because they think that it will be painful, and others doubtful that they’re going to learn anything new or helpful. But time and time again, those same individuals end up seeing amazing improvements in strength, mobility, health, and lifestyle. They consistently report how grateful they are to be simply living pain-free or able to participate in their favorite activities again. And we are always so proud of them for putting in the work and being an active participant in their individualized treatment plan!

I could go on and on about the results our awesome clients have seen, but no one says it better than themselves.

When Jeff first came to us he had a shoulder problem that was keeping him from working out at the gym the way he wanted. He’s also a dentist so leaning over his patients all day wasn’t helping. We worked on strategies during the day to help his mobility and then we tackled his stability! He came in and let us know that he was back to his full chest workout and pushups – with zero pain!

David, age 56, suffered from chronic neck and shoulder pain before coming to us for help.

“I couldn’t run more than 2 miles without radiating neck and shoulder pain and I was really uncomfortable at work. Working with CJ Physical Therapy, I learned how to manage my neck without going the surgery route. Now I can run as far as I like without any neck or shoulder pain.”

Another 56 year old, Kathie, took advantage of both our physical therapy and Pilates programs to resolve her shoulder pain.

“Before coming to CJPT & Pilates I was dealing with a shoulder problem that kept me from things like buckling my seat belt, walking the dog, and putting dishes away. I wanted to try something different from the traditional routes I’d tried in the past. Combining physical therapy and Pilates, and working with someone who understood my personal needs, was the difference that gave me my life back.”

Gale, age 65, experienced a positive difference with our practice that she hadn’t received in the physical therapy that was referred to her following a surgery.

“I was dealing with terrible pain and numbness in my arm and wrist after surgery, and there was still no relief after 15 weeks of regular physical therapy. After coming to therapy here, I can now cook, put on make-up, and I’m no longer worried about getting back to hiking or backpacking which I love. Best experience ever!”

Nothing makes us happier than getting to be a part of a positive change in someone’s life. And we love to hear how PT has impacted not just our clients’ health, but their lives overall! Several of our clients have even shared video testimonials of their experience working with us, which can be found here. They are living proof that anyone can benefit from physical therapy. You can be as skeptical as you want – you just have to be willing to give PT an honest shot. And chances are, you’ll be glad you did!

If you’re wondering if physical therapy is right for you – or if a different kind of physical therapy is right for you – please reach out!  We are so happy to help.  If we can’t help you – we’ll find someone that can.

Woman sleeping facedown on a bed.

Tired all the Time? Get Moving!

All of us have experienced tiredness, exhaustion, and fatigue. Sometimes it hits after a late night spent working or socializing. Other times, our exhaustion seems to come out of nowhere. With our fast-paced modern lifestyles, it’s not surprising that statistics from the Center for Disease Control and Prevention (CDC) report around 15.3 percent of women and 10.1 percent of men regularly feeling very tired or exhausted in the United States.

A lack of sufficient sleep isn’t the only factor that could be contributing to your fatigue – poor dietary habits, excessive napping, unhealthy amounts of stress in your daily life, and living a more sedentary lifestyle are all possibilities according to a recent article published by Medical News Today. It might seem counter-intuitive that more exercise could help you feel less tired, but it’s the truth! Sitting on the couch is one of the worst things you can do for chronic fatigue or tiredness (not to mention the impact it has on your back). Moderate amounts of exercise are proven to boost your energy, not drain it – and getting a good workout in during the day will help you sleep better at night.

Woman sleeping facedown on a bed.

If you rarely exercise with intention, or spend most of your day at a desk, it can be challenging to transition into a more active lifestyle. Many people in such circumstances benefit from joining a group fitness class or finding an “exercise buddy” to hold them accountable. Our Pilates classes right here in Portsmouth are a great option because they’re geared towards beginners, and Pilates gives you that full body workout that will leave you feeling invigorated and energized afterwards – but ready to fall right asleep at bedtime! The mindfulness aspect of Pilates as well as the exercise make it helpful for reducing stress, which in turn reduces fatigue.

We say all the time that movement is medicine, and it’s true in more ways than one. Movement is medicine for the aches and pains of your joints and muscles, but it’s also medicine for your stress and exhaustion. Exercise stimulates endorphin release, triggering positive feelings of elation or mild euphoria. Shifting into a more positive mental state during a day when you’re feeling completely drained will help you cope better with whatever you’re dealing with, in addition to giving you more energy to get through it. You don’t need to spend hours at the gym every day – just 30 minutes of movement each day, whether it be walking, running, biking, Pilates, yoga, golf, etc. will make a difference.

5 Summer Activities on the Seacoast to Keep You Active, Healthy, and Mobile!

With the weather getting warmer, it’s time to start appreciating all the amazing assets that the Portsmouth area has to offer for summer fun! The best way to prevent back pain and all-around stiffness or soreness is to stay moving as much as possible, and what better way to do so than out in nature?

Here are some of our favorite places to walk, bike, and otherwise enjoy the outdoors!

1. Great Bay National Wildlife Refuge

The Great Bay National Wildlife Refuge includes more than 1,000 acres of protected land in Newington, NH. Its two main trails are open to both hiking and biking and offer a close look at the flora and fauna of the Great Bay area. While visiting the reserve, you might see bald eagles, foxes, otters, turtles, deer, and a huge variety of songbirds. There are two main trails for the public to explore this unique and largely untouched area. The half mile Upper Peverly Pond path is a boardwalk trail, meaning it is fully wheelchair accessible and inviting for both young children and seniors! The William Furber Ferry Way trail is a more ambitious, yet not intimidating, two miles that delves deeper into the forest and features a beaver pond and old orchard.

NH Wetlands

2. Picnic by the Sea at New Castle

New Castle’s Great Island Common is a perfect destination for a relaxed, yet active day spent outdoors. You can spend the morning kayaking, an excellent core and upper body workout, and then kick back with a picnic on the beach or lawn. The park area also offers a large playground if you’re accompanied by young children. No matter where you stand, you’ll have a breathtaking view of the ocean, multiple lighthouses, and boats entering and leaving the harbor.

3. Rent a Zagster bike and take a bike tour around Portsmouth or head for a scenic ride along the beach.  Portsmouth just installed five bike stations around town. All you need to do is download the app and you are ready to go!  You can pay just $3 for a one-day membership and then your first 2 hours are free.  The bikes are attractive cruisers equipped with a storage basket, front and rear lights, and electronic locks that are accessed right from your smart phone.  Check out all the info here.

4. Odiorne State Park

Odiorne is the ocean lover’s ideal hike- gorgeous views of the rocky coastline, twisting trails through the woods that open up onto a salt marsh, and a paved bike path all in one place. Odiorne is comprised of about 330 acres of protected land, and is open year round to walkers and explorers! In the summer, you can even go tidepooling while you walk along the shore. You might find sea stars, snails, minnows, crabs, and more! And you will undoubtedly see seagulls throughout the entire coastline walk. On the wooded trails, you could come across deer, songbirds, chipmunks, and squirrels. Odiorne is a great place to stretch your legs and get some fresh air while enjoying the seacoast at its best!

5. Try Stand-Up Paddleboarding

Stand-Up Paddleboarding is a perfect way to get a core workout in while enjoying the ocean! This low-impact outdoor activity has gained popularity over recent years not only for being great exercise, but also because standing at your full height above the water gives you a unique view of your surroundings – which are beautiful at any location along the Seacoast! The balance and core stability that goes into paddleboarding is something we focus on with our Pilates program as well. In fact, Pilates and paddleboarding would be great activities to pair this summer!

Want to get yourself pain-free for the summer? Give us a call, and we can discuss activities that can help improve your overall mobility and create a plan to bring you your strongest, healthiest summer yet!