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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!

 

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5 Reasons to Take Pilates When You’re 40+

Pilates is good for anyone and everyone… but especially for middle aged and older adults. Here are just some of the reasons to take Pilates classes if you’re in your 40s, 50s, 60s and beyond!

1. Relieve -and prevent- back pain

Many people who come to us with back pain think that their pain would prevent them from participating in an exercise program like Pilates – but the truth is, it’s the opposite! Guided, individualized Pilates combined with a physical therapy regimen is actually one of the best things you could do for your back. We even have specific Pilates classes geared towards people with back pain! Pilates strengthens your entire body, starting from your core, which naturally prevents future back issues stemming from muscular weakness or imbalance. Furthermore, Pilates (combined with PT) teaches correct movement – which is the number one way to relieve any current pain!

2. Increase balance

Since Pilates is all about core strength, it makes sense that continued practice can improve your balance by leaps and bounds! This is an especially important benefit for the older adults who do Pilates with us. As we age, our balance unfortunately deteriorates. However, those changes are not irreversible! Pilates retrains the balance and strength that makes falls less likely.

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One of our group classes!

 

3. Improve flexibility

You don’t have to be flexible to start Pilates, but you will see your range of motion improve drastically after consistent practice! Improving flexibility is especially important as we age. The founder of the Pilates system himself, Joseph Pilates, once said,

 “if your spine is inflexibly stiff at 30, you are old; if it is completely flexible at 60, you are young.”

The years you’ve spent on earth is just a number… but it’s the condition of your body that dictates your age – not the other way around! And flexibility is the cornerstone to musculoskeletal health and resilience.

4. Reduce stress

We know that exercise in general is a great stress reliever, but Pilates is especially beneficial because it focuses on literally releasing that stress from your body through guided, intentional movement. Plus, having a regular Pilates class to attend can be a consistent fixture in your life that can serve as an outlet for all your day to day stresses!

5. Improve physique

“In 10 sessions you’ll feel the difference, in 20 sessions you’ll see a difference, and in 30 sessions you’ll have a whole new body.”

That’s another great quote from Joseph Pilates! Pilates is one of the best full body workouts out there, and it’s super effective for improving muscle tone overall and shedding excess body fat. If you practice Pilates regularly, you’ll continue to gain strength overall, which will improve your ability and performance in any other physical activity you enjoy!

Are you over the age of 40 and wondering if Pilates is a good fit for you? Check out our website to learn more!

Photo of Bodie, our office dog and client greeter

Meet Bodie: Our Four-Legged Client Greeter

Bodie is more than a pet – he’s a full time member of the CJ Physical Therapy and Pilates team!

Bodie is our full-time, four-legged client greeter. When he first came to Portsmouth, he spent most of his days as an at-home-watchdog. Now, he is busy greeting clients most days of the week, wagging his tail, and graciously accepting treats!

Bodie is a hard worker, but he loves exploring the Seacoast on his days off.

When Bodie has a day off, he enjoys chasing squirrels and chipmunks, playing fetch, walking the trails of Stratham Hill park, and sleeping. You’ll also see our part-time office dog, Hudson, helping out when Bodie is away. But you know you’ve arrived at CJPT & Pilates on a special day when both dogs are on duty!

Bodie and Hudson watching the door

Having an office dog is one example of our friendly, community-centric atmosphere at CJPT & Pilates.

When you come to your physical therapy session or Pilates class, we want you to feel at home. Many of our clients have even gotten into the habit of bringing dog treats to the office and enjoy playing with Bodie before and after their sessions! Sometimes, Bodie gets so many treats that we have to save them for later…

cup filled with dog treats for Bodie

Our clients are so special! And Bodie’s not the only one who thinks so!

That’s why we want to invite you to our Open House and Client Appreciation Party on October 19th from 4 p.m. to 8 p.m. This gathering will be held in honor of everyone in the community who has been an integral part of our development, and for new community members who would like to meet our team and get to know more about CJ Physical Therapy & Pilates. Plus, it will be an opportunity to meet Bodie if you haven’t already!

Bodie shaking hands with Client

So come visit us on Friday, October 19th, to support a local nonprofit (Seacoast Soul Models) and celebrate two years of building and helping an amazing community of people who live an active, healthy, and mobile life without pain pills or surgery. Bodie will be happy to receive any treats, handshakes, or belly rubs that you have to offer!

To see more pictures of Bodie and follow his career as a professional office dog, visit our Instagram and Facebook pages. For more information about our gathering on October 19th, click here!

 

YOU’RE INVITED!! Open House Party! Oct 19th 4-8pm

SAVE THE DATE!

You’re invited to our Open House/Client Appreciation party on Fri Oct 19th from 4-8pm!

We are celebrating our 2nd Birthday by celebrating you – the community that has helped us get here!  Without our incredible clients and amazing community, we wouldn’t be who we are or where we are today.

For those of you that don’t know – just two years ago – I moved into our space at 53 Green Street in Portsmouth with just me, Bodie and a treatment table!  Since then, we’ve grown to a team of five incredible women, Bodie has another client greeter (Hudson) helping him out, we’ve got a full and thriving Pilates program, our exclusive Better Health Club, and tons of happy patients coming through to get high quality physical therapy services that they can’t get anywhere else.

I can’t even begin to tell you how proud I am of my team and everything we’ve accomplished – so we’re throwing a party!

Here are the details:

WHEN:  Fri Oct 19th, from 4-8pm

WHERE: CJ Physical Therapy & Pilates – 53 Green Street in Portsmouth (free parking!)

WHAT:  Open House and Client Appreciation Party!  Please view the invitation and RSVP by CLICKING HERE.

THE IMPORTANT STUFF:  

  • Awesome Raffle Prizes from our friends and local businesses/restaurants
  • Complimentary Food and Drink from Cornerstone Pizza and Beer
  • You’ll be helping a good cause!  All raffle proceeds and donations benefit local non-profit Seacoast Soul Models 
  • The chance to sign up for FREE Posture and Mobility Assessments from movement expert and back pain specialist Dr. Carrie Jose 
  • Opportunities to purchase our new CJPT & Pilates Swag + discounted class and session packages for Pilates!
  • Virtual Goodie Bags for all attendees loaded with cool give-aways and free stuff from us and local business partners

We really hope you can make it!  

Click here to access the invitation and RSVP!  

Please RSVP so that we know how many mouths to feed 🙂  And invite your friends and family!

Can’t wait to celebrate with you!

Carrie 🙂

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.

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Where is your pain REALLY coming from?

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Don’t assume that where your pain is… is where the problem is!

This is a very common assumption and one that that we’ve been seeing a lot lately. If you watched our most recent Happy Hour on Facebook Live, then you know the story of the young guy who came to us looking for help with his heel pain. I checked out his heel, foot, and leg, but didn’t find any issues that would be causing the pain that he had been experiencing for four years.

I had planned on addressing the heel specifically before examining his back, but when he mentioned that he also felt a lot of tightness from his back into his leg, I decided to check it out. We did a test on his back and when he stood up, he immediately told me that his heel felt better! I was just as surprised as he was.  He was able to walk with less pain and his movement felt better overall. But when he started stretching his calf to his heel again, the pain came right back.

All that stretching he’d been doing day after day – to the area that he thought was the problem – may have actually been doing him more harm than good!

Now, it’s pretty clear that this young client doesn’t have a foot problem – where is pain actually was.  He has a back problem. And that’s something we can work through and fix! But if he never saw a specialist physical therapist like myself, he probably would’ve continued to believe that there was just something irreversibly wrong with his heel, and maybe even limited certain areas of his life, like football and sports, because of that.

Why should this matter to you?

You might not have heel pain or even noticeable back issues, but maybe you have pesky knee pain, a hip that hitches when you walk, or an achy ankle. Maybe you just feel muscle tension that never seems to go away, or weakness performing certain tasks.  These could all be indicators of a problem in your back!  Or somewhere else that just hasn’t been looked at yet, because it doesn’t match the main area of your pain.

If you’ve tried a lot of things and it’s not going away, it’s an indicator that your haven’t found the real source of your problem yet. Especially if you’ve gone to a doctor for pain in another part of your body and they’ve told you that there’s “nothing wrong.” Or maybe you’ve been stretching, massaging, and foam rolling religiously every day – only for it to keep coming back like a vicious cycle.  You might think that by doing this, you’re helping your problem and keeping it from getting worse – and you might be – but you certainly aren’t doing anything to actually address the problem and you aren’t any closer to a real solution. That’s why physical therapists are so important to have as part of your healthcare team – we’re trained to examine and treat the whole person – not just the foot/knee/hip/heel.

Getting Help

We know not everyone is ready to commit to regular physical therapy appointments, and that’s why we offer free Discovery Sessions out of our practice in Portsmouth, NH! All you have to do is fill out this brief form here and we’ll contact you. Discovery Sessions are a great opportunity to talk with a specialist about creating the best plan to get you healthy and feeling your best – without any obligation or commitment.

Feel free to reach out anytime, and be sure to like our Facebook page to stay up to date on Friday Happy Hour videos in the weeks to come!

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Pilates 101: Get [Your] Back To Health

We just wrapped up our Winter Pilates 101 program!  Our next start date will be Jan 8th, 2019!

Do you want to strengthen your core but back pain or injury keeps getting in the way? Then our Pilates 101: Get [Your] Back to Health Program is perfect for you!

This is our signature program designed to strengthen your core from the inside out – the right way – so that you learn how to use your core properly. So often, we meet clients who started a new exercise program to help improve their back pain – but instead find it getting worse.  Other folks we talk to really want to strengthen their core – they’re motivated to feel better and get back to doing things they love – but they are nervous to start a new gym class or program because they don’t want to get injured again.

These are just a few of the reasons why we created this group program.  Pilates has long been known to be one of the best ways to strengthen your entire body, not only your core.  But just jumping into a class at your gym, or downloading YouTube videos is rarely enough – and can even be detrimental to your health!  It’s vital to understand the principles first, and if you’ve had back pain before, it’s even more critical that you work with an expert – someone who understands the modifications, nuances, and education necessary to help you get stronger in the right away – and at a pace that is meant for you.

Enter…. Pilates 101: Get [Your] Back to Health!

After completing this program, you’ll feel stronger and more confident to not only join our regular Pilates classes – but you’ll be able to take your new found strength and body awareness with you to any other activity you enjoy as well! This program is co-taught by a specialist physical therapist and Pilates expert and is focused on helping folks aged 40+ be more active, healthy and mobile, and feel more empowered through movement – specifically, Pilates-based exercise 🙂

Click here to learn more>>

Happy Hour with CJPT

Join us every Friday for Happy Hour (via Facebook LIVE) where we answer your questions and give out our best tips.

Cheers to a healthier you!

Myths about “do’s” and “don’ts ” when it comes to sciatica!! 

One of our regular Pilates clients was  feeling pain down into her legs every time she stood up after sitting… but not anymore!

Click here to watch our latest #cjpthappyhour

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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.

Five Foods that are Great for Your Joints

One of the most important factors in living an active lifestyle is the health and endurance of your joints. If you’re in pain, you’re much less likely to exercise, and joint pain will likely keep you much more sedentary than is healthy. But did you know that there are several foods that can make a huge difference for your joints? The following are some examples of nutritious foods that can help get you moving pain-free.

1. Nuts

You can’t go wrong with a healthy assortment of nuts. Being so high in protein, they’ll give you long-lasting energy, but they’re also great for repairing damage due to inflammation in your joints. They’re also full of healthy fats- something your body needsto repair itself!

2. Red Apples

Apples are red because of a type of compound called anthocyanins, which also happen to be strong anti-inflammatories! They’re also full of antioxidants that have been linked to arthritis prevention, cancer cell inhibition, and decreased cholesterol. Apples can be an easy to-go snack, or you can mix them into oatmeal, make a fruit salad, or even add thin apple slices to your favorite sandwich for a refreshing crunch and flavor.

3. Salmon

Salmon and other oily fish have an abundance of omega-3 fatty acids, which are an integral component of joint health. They help keep your cartilage strong and your whole body flexible! Omega – 3 is something your body needs to function, but can’t make on its own – so it’s crucial that you give your body these fatty acids through your food!

4. Carrots and Other Orange Veggies

Vitamin A is key when it comes to fighting inflammation – and carrots have tons of Vitamin A! So do other orange vegetables like sweet potatoes and butternut squash. Vitamin A also helps keep your immune system, skin, and vision at their best. Carrots are an easy and tasty snack when eaten raw, either solo or combined with ranch dip and other veggies. You can also bake these orange veggies together for a delicious dinner side dish!

5. Berries

First of all, berries are delicious. They can be eaten so many ways, and are an especially sweet pick me up in the morning! The health benefits are awesome – berries contain anthocyanins, which are antioxidant compounds that fight inflammation. Berries are known as a food that both combats arthritis and leaves you feeling full, without overeating! Plus, they’re sweet enough to serve as a dessert, and definitely healthier than most other dessert options. What’s not to love?

If you struggle with occasional or chronic joint pain, and want to combine these awesome foods with a concrete plan that will get you moving at your best, get in touch. At CJ Physical Therapy and Wellness, we’re all about helping people make the best decisions for their health and living life to the fullest – without pain pills, procedures, or expensive surgeries!