How We Treat Pelvic Pain

Understanding Pelvic Pain

Pelvic pain is a multifaceted issue that can significantly impact your daily life and well-being. From painful sex and incontinence to pregnancy and postpartum complications, addressing pelvic pain requires a comprehensive and compassionate approach. At One to One Physical Therapy, we specialize in treating pelvic pain through a combination of advanced techniques, including pressure management, breathing exercises, and targeted physical therapy methods. Here’s how we address these concerns to help you find relief and restore balance.

Pelvic pain can arise from various sources, including muscle dysfunction, hormonal changes, and structural imbalances. It may present as pain during sex, chronic discomfort, or issues related to incontinence. For many, pelvic pain is intertwined with issues like pregnancy, postpartum recovery, or general pelvic floor dysfunction. Addressing these concerns requires a thorough and individualized treatment plan.

Key Components of Our Treatment Approach

1. Pressure Management and Breathing Techniques

Effective pressure management is crucial for alleviating pelvic pain and enhancing overall pelvic floor function. We focus on teaching you how to manage intra-abdominal pressure through proper breathing techniques. This involves learning to engage and relax the diaphragm and pelvic floor muscles effectively to reduce unnecessary pressure and strain.

• Diaphragmatic Breathing: Helps regulate intra-abdominal pressure and reduce pelvic floor tension.

• Paced Breathing: Techniques to help you control and ease pressure during daily activities and exercises.

2. External and Internal Pelvic Floor Treatment Techniques

Our physical therapists may use both external and internal techniques to address pelvic floor dysfunction, depending on your comfort level and specific impairments being treated. These methods are designed to improve muscle function, reduce pain, and restore normalcy.

• External Techniques: Include manual therapy, myofascial release, and trigger point therapy to relax tight muscles and improve pelvic alignment.

• Internal Techniques: Gentle, specialized internal assessments and treatments to address muscle tightness, trigger points, weakness, or dysfunction within the pelvic floor.

3. Hip Mobility

Improving hip mobility is integral to alleviating pelvic pain and enhancing overall function. Limited hip mobility can contribute to pelvic pain by altering movement patterns and increasing strain on the pelvic floor. Our treatment includes:

• Stretching and Strengthening Exercises: To improve hip range of motion and reduce compensatory stress on the pelvic region.

• Joint Mobilizations: Techniques to enhance hip joint function and reduce pain.

4. Lifting Mechanics

Proper lifting mechanics are essential to prevent and manage pelvic pain. Incorrect lifting techniques can exacerbate pelvic floor issues and lead to further discomfort. We teach:

• Safe Lifting Techniques: To ensure that you use your body effectively, reducing strain on the pelvic floor.

• Body Mechanics Training: To promote better posture and movement patterns in daily activities.

Tailored Treatment for Every Stage of Life

Whether you’re dealing with pelvic pain during pregnancy, navigating postpartum recovery, or addressing chronic pelvic issues, our treatment plans are personalized to meet your specific needs. We take into account your unique circumstances and goals to develop a comprehensive approach that fosters healing and improves your quality of life.

Why Choose One to One?

Our team of experienced pelvic health physical therapists is dedicated to providing compassionate and effective care. We utilize evidence-based practices and cutting-edge techniques to address pelvic pain comprehensively. By focusing on individualized treatment and holistic care, we aim to empower you to live comfortably and confidently.

Get Started Today

If you’re struggling with pelvic pain or related issues, don’t wait to seek help. Call or text us at (253) 396-9001 or click the link below to schedule an appointment and start your journey towards relief and recovery.

Experience the difference of specialized pelvic pain treatment at One to One Physical Therapy — where your well-being is our top priority!

Exploring the Benefits of Dry Needling

Understanding Dry Needling

In the realm of alternative therapies for pain relief and muscle dysfunction, dry needling has emerged as a promising technique that is gaining popularity among healthcare professionals and patients alike. While its name might conjure images of acupuncture, dry needling is distinct in its approach and benefits. Let's delve into the world of dry needling and explore its numerous advantages for promoting wellness and alleviating discomfort.

Dry needling involves the insertion of thin needles into specific trigger points or muscle knots without injecting any substance (hence the term "dry"). These trigger points are areas of hyperirritability within muscles that can cause pain, restricted movement, and dysfunction. Unlike acupuncture, which is rooted in traditional Chinese medicine and focuses on balancing energy flow, dry needling targets musculoskeletal issues directly.

Benefits of Dry Needling

1. Pain Relief: One of the primary benefits of dry needling is its ability to provide effective pain relief. By targeting trigger points, the procedure can help reduce muscle tension, improve blood flow, and release endorphins, which are natural painkillers produced by the body. This makes dry needling particularly beneficial for individuals dealing with chronic pain conditions, such as lower back pain, neck pain, and headaches.

2. Improved Range of Motion: Tight muscles and trigger points can limit flexibility and range of motion, leading to stiffness and discomfort. Dry needling can help address these issues by releasing tension in muscles and promoting relaxation. As a result, patients often experience improved mobility and flexibility, allowing them to engage in physical activities more comfortably.

3. Faster Recovery from Injuries: Athletes and individuals recovering from injuries can benefit significantly from dry needling. By targeting areas of muscle tightness and dysfunction, this technique aids in accelerating the healing process. It can help reduce inflammation, promote tissue repair, and restore optimal muscle function, enabling individuals to return to their regular activities sooner.

4. Complementary to Other Therapies: Dry needling can be used as a standalone treatment or as part of a comprehensive rehabilitation plan. It complements other therapies such as physical therapy, chiropractic care, and massage therapy by enhancing their effectiveness. Integrating dry needling into a multidisciplinary approach can lead to synergistic benefits and improved outcomes for patients.

5. Minimally-Invasive with Minimal Side Effects: Unlike invasive procedures or medication-based treatments, dry needling is minimally invasive and generally well-tolerated. These single use needles are very thin, causing minimal discomfort during insertion. Side effects, if any, are typically mild and temporary, such as slight soreness or bruising at the needle insertion sites.

6. Addresses Root Causes: Rather than masking symptoms, dry needling targets the underlying causes of musculoskeletal issues. By releasing tension in trigger points and promoting muscle balance, it helps address the root causes of pain and dysfunction, leading to long-lasting relief and improved overall well-being.

Dry needling offers a range of benefits for individuals seeking natural and effective solutions for pain management, improved mobility, and faster recovery from injuries. Its non-invasive nature, minimal side effects, and ability to address root causes make it a valuable addition to the field of physical therapy and rehabilitation. If you're dealing with chronic pain, muscle tightness, or mobility issues, consider exploring the potential benefits of dry needling under the guidance of a qualified healthcare professional.

The Power of Precision: Exploring Electric Dry Needling

In recent years, the field of physical therapy and pain management has witnessed a surge in innovative techniques aimed at providing effective relief to individuals dealing with various musculoskeletal issues. One such technique that has gained significant attention is electric dry needling. Unlike traditional acupuncture, electric dry needling focuses on targeting specific trigger points and muscular knots to alleviate pain and improve overall well-being. In this blog post, we'll delve into the intricacies of electric dry needling, its benefits, and how it's revolutionizing the landscape of modern healthcare.

Understanding Electric Dry Needling

Electric dry needling is a therapeutic procedure performed by a doctor of physical therapy that involves the insertion of thin, solid, single use needles into specific points within muscles, tendons, ligaments, or near nerves to stimulate healing and pain relief. Unlike acupuncture, which is rooted in traditional Chinese medicine and focuses on unblocking energy pathways (meridians), dry needling is firmly grounded in Western medicine and anatomy.

What sets electric dry needling apart from traditional dry needling is the use of an electrical current that passes through the needles. This current enhances the therapeutic effects by stimulating the targeted tissues at a deeper level, promoting blood flow, releasing muscle tension, and triggering the body's natural healing mechanisms.

Benefits of Electric Dry Needling

1. Pain Relief: One of the primary benefits of electric dry needling is its ability to provide effective pain relief for various musculoskeletal conditions such as back pain, neck pain, shoulder pain, and joint stiffness. By targeting trigger points and releasing tight muscles, patients often experience immediate and long-lasting pain reduction.

2. Improved Range of Motion: Tight muscles and restricted movement can significantly impair one's quality of life. Electric dry needling helps improve range of motion by releasing muscle tension and restoring proper muscle function, allowing individuals to move more freely and perform daily activities with greater ease.

3. Faster Recovery: Athletes and individuals recovering from injuries often turn to electric dry needling to expedite the healing process. By enhancing blood circulation, reducing inflammation, and promoting tissue repair, electric dry needling can shorten recovery times and facilitate a quicker return to optimal function.

4. Complementary Therapy: Electric dry needling is often used in conjunction with other therapies such as physical therapy, chiropractic care, and massage therapy to enhance overall treatment outcomes. Its ability to target specific areas of dysfunction makes it a valuable tool in comprehensive rehabilitation programs.

5. Minimally Invasive: Despite involving the insertion of needles, electric dry needling is considered a minimally invasive procedure with minimal discomfort. The needles used are thin and have little to no side effects, making it a well-tolerated treatment option for many individuals.

Is Electric Dry Needling Right for You?

While electric dry needling offers numerous benefits, it's essential to consult with a qualified healthcare provider to determine if it's the right treatment approach for your specific condition. Factors such as medical history, current symptoms, and treatment goals will be taken into consideration to create a personalized treatment plan.

It's important to note that electric dry needling is not suitable for everyone, especially individuals with certain medical conditions such as bleeding disorders, infections, or a fear of needles. Additionally, it's crucial to seek treatment from a licensed and experienced practitioner to ensure safety and optimal results.

Electric dry needling represents a cutting-edge approach to pain management and rehabilitation, offering targeted relief for a wide range of musculoskeletal issues. With its ability to address trigger points, release muscle tension, and promote healing, it continues to gain recognition as a valuable tool in modern healthcare practices. By understanding the principles and benefits of electric dry needling, individuals can make informed decisions about incorporating this innovative therapy into their wellness journey.

Cold Plunging: Surprising Benefits to Getting Uncomfortable

Nolan starting his plunge journey with 2 minutes at 42 degrees!

What is Cold Plunging?

When it comes to wellness practices, one might not immediately think of immersing oneself in cold water as a beneficial activity. However, cold plunging, also known as cold water immersion therapy, has been gaining popularity for its array of health benefits. Let's dive into the chilling truth and uncover why regular cold plunging could be a game-changer for your well-being.

Cold plunging involves immersing the body in cold water, typically between 50 to 59 degrees Fahrenheit, for a short duration. This practice has been utilized for centuries in various cultures, from traditional Scandinavian ice baths to Japanese cold water rituals.

The Surprising Benefits

1. Enhanced Immune Function

Cold plunging can boost your immune system by increasing the production of white blood cells and activating immune-boosting responses. Regular exposure to cold water can help your body become more resilient to infections and illnesses.

2. Improved Circulation

The shock of cold water immersion causes blood vessels to constrict and then dilate rapidly. This process, known as vasoconstriction and vasodilation, can improve overall circulation, delivering oxygen and nutrients more efficiently to tissues and organs.

3. Reduced Inflammation and Pain Relief

Cold water therapy is known for its anti-inflammatory effects. It can help reduce swelling, alleviate muscle soreness, and provide natural pain relief, making it beneficial for athletes, individuals recovering from injuries, and those with chronic pain conditions.

4. Mental Well-Being

Cold plunging stimulates the release of endorphins, often referred to as "feel-good" hormones, which can boost mood and reduce stress and anxiety levels. The invigorating sensation of cold water immersion can also increase alertness and mental clarity.

5. Accelerated Muscle Recovery

Athletes and fitness enthusiasts often use cold plunging as part of their recovery routine. The cold water helps flush out metabolic waste products like lactic acid, reducing post-exercise soreness and improving muscle recovery time.

6. Increased Metabolic Rate

Exposure to cold water can activate brown adipose tissue, also known as "good" fat, which helps burn calories to generate heat. This can contribute to a slight increase in metabolic rate and may support weight management efforts.

How to Incorporate Cold Plunging into Your Routine

If you're intrigued by the benefits of cold water immersion, here are some tips for incorporating regular cold plunging into your wellness routine:

1. Start Gradually: Begin with shorter durations of cold exposure, such as 30 seconds to a minute, and gradually increase the time as your body adjusts.

2. Choose Safe Locations: Use designated cold plunge tubs like we have here at One to One to ensure safety and proper temperature control.

3. Pair with Other Wellness Practices: Combine cold plunging with activities like sauna sessions, movement, or stretching exercises for a well-rounded wellness experience.

4. Stay Consistent: Aim for regular cold plunging sessions, whether it's a few times a week or daily, to experience cumulative benefits over time.

5. Listen to Your Body: Pay attention to how your body responds to cold immersion and adjust the duration and intensity based on your comfort level and health status.

Conclusion

Cold plunging may seem daunting at first, but its benefits for immune function, circulation, inflammation reduction, mental well-being, muscle recovery, and metabolism make it a compelling addition to any wellness routine. Embrace the invigorating power of cold water, and discover firsthand how regular cold plunging can transform your health and vitality.

Disclaimer: Cold water immersion may not be suitable for everyone, especially those with certain medical conditions. Consult with a healthcare professional before starting any new wellness practices, especially if you have heart issues or circulatory problems.

Infrared Sauna: So Hot Right Now

Understanding Infrared Saunas

In the realm of holistic wellness, few practices rival the rejuvenating power of regular infrared sauna sessions. Beyond the soothing warmth and relaxation they provide, infrared saunas offer a myriad of health benefits that extend far beyond the surface. Let's embark on a journey to uncover the transformative advantages of incorporating regular infrared sauna use into your lifestyle.

Unlike traditional saunas that rely on heated air to warm the body, infrared saunas utilize infrared light to directly penetrate the skin, generating heat within the body itself. This gentle heat penetrates deeply, targeting muscles, joints, and organs, offering a range of therapeutic benefits.

Comprehensive Health Benefits

1. Reduced Risk of High Blood Pressure and Cardiovascular Disease

Regular use of infrared saunas has been linked to lower blood pressure levels, improved endothelial function, and enhanced cardiovascular health. The heat-induced vasodilation helps relax blood vessels, promoting better circulation and reducing strain on the heart.

2. Protection Against Stroke and Neurocognitive Diseases

The improved blood flow and oxygenation resulting from infrared sauna therapy can contribute to better brain health, potentially reducing the risk of strokes and neurocognitive disorders like Alzheimer's disease and dementia.

3. Alleviation of Nonvascular or Pulmonary Conditions

Infrared sauna use has shown promise in alleviating symptoms associated with nonvascular or pulmonary conditions such as asthma, chronic obstructive pulmonary disease (COPD), and bronchitis. The heat and improved respiratory circulation can aid in breathing and reduce inflammation in the airways.

4. Treatment of Specific Skin Conditions

Infrared light has therapeutic effects on the skin, promoting collagen production, improving elasticity, and accelerating wound healing. Individuals with conditions like psoriasis, eczema, acne, and dermatitis may experience relief and improved skin health with regular sauna use.

5. Management of Rheumatic Diseases

For those suffering from rheumatoid arthritis, fibromyalgia, or other rheumatic conditions, infrared sauna therapy can provide significant relief. The heat penetrates deep into joints and tissues, reducing inflammation, easing pain, and improving overall joint mobility.

6. Relief from Headaches and Migraines

The relaxation induced by infrared sauna sessions, coupled with improved circulation and stress reduction, can help alleviate tension headaches and migraines. Many individuals report a decrease in headache frequency and intensity with regular sauna use.

Tips for Incorporating Infrared Sauna Sessions

To maximize the benefits of infrared sauna therapy, consider the following tips:

1. Consistency is Key: Aim for regular sauna sessions, whether it's several times a week or on a daily basis, to experience cumulative benefits.

2. Stay Hydrated: Drink plenty of water before, during, and after sauna sessions to stay hydrated and support the detoxification process.

3. Adjust Temperature and Duration: Start with lower temperatures and shorter durations, gradually increasing as your body acclimates.

4. Combine with Other Wellness Practices: Pair infrared sauna use with activities like meditation, stretching, or gentle exercise for a holistic wellness approach.

5. Consult with Your Healthcare Provider: If you have underlying health conditions or concerns, consult with your healthcare provider before starting sauna therapy to ensure it's safe for you.

Embrace the Healing Power of Infrared Saunas

Infrared sauna therapy offers a multifaceted approach to health and well-being, providing benefits for the cardiovascular system, brain health, respiratory function, skin conditions, rheumatic diseases, headaches, and more. By integrating regular infrared sauna sessions into your wellness routine, you can create a healing oasis that nurtures your body, mind, and spirit.

Disclaimer: Infrared sauna therapy may not be suitable for everyone, especially those with certain medical conditions. Consult with a healthcare professional before starting any new wellness practices, especially if you have cardiovascular issues, neurological conditions, or skin disorders.

Fundamental Human Movements & Why They Are Important

Humans are not made to be stationary – we are made to move, and move in particular ways. In fact, there are six fundamental movement patterns which every person should be able to perform in order to live a healthy, active life:

• Squat

• Hip Hinge

• Lunge

• Push (upper body)

• Pull (upper body)

• Rotation

These movements act as the building blocks of more complex movements and actions, and because of this, mastering these can help to ensure that you are able to perform most any motion you can imagine.

Squat

Squats are a common exercise among those in physical therapy and the population at large. They involve the trainee lowering their hips from a standing position, then returning to a standing position. Squats can be performed with or without extra weight depending upon the desired outcome of the exercise. This exercise engages many muscles in the legs as well as other areas including:

• Quadriceps

• Gluteus Maximus

• Rectus Abdominis

• Erector Spinae

As with nearly any exercise, the benefits of squats are largely dependent on the form one uses to perform the movement. In general, trainees should ensure their feet are about shoulder width apart, that no part of their feet leave the floor during the motion, and that they keep their chest up.

Squats have a multitude of potential benefits for daily life including improved balance, strength, posture, ability to jump, and so much more!

Hip Hinge

Hip Hinges target the body’s posterior chain. This includes the Gluteus Maximus, several lower-back muscles, and hamstrings. The exercise also utilizes the abdominals for stability.

Hip Hinges involve the trainee bending forward at the waist then returning to an upright position while keeping the lower back and legs in a relatively neutral position. It is important that when performing this exercise the motion comes from the hips and not the back – the back should remain neutral for most individuals. To achieve proper form, one should: 

• Maintain a neutral spine

• Pivot from the hip joints

• Engage your core muscles

Many other exercises incorporate the basic hip-hinge motion like deadlifts and the kettlebell swing. Benefits of performing a proper hip hinge can include injury prevention when lifting items from the floor, increased flexibility, and increased strength.

Lunge

Lunging is a common exercise that can be performed with or without additional weights, and targets the lower body. In particular, lunges target the quadriceps and gluteal muscle groups. Lunges simulate rising off the ground and help to improve leg strength as well as balance.

As with any exercise, proper form is essential to ensure you maximize the benefits of doing the exercise. Keys to performing a proper lunge are: 

1. Maintain a neutral spine through the entire movement

2. Keep your hips, knees, and ankles lined up with each other through the entire movement

While lunges are a relatively simple exercise, there are some common pitfalls in technique when performing them. These include a too-narrow stance which can greatly reduce stability, taking too short of a step forward which can allow your forward heel to rise off the ground, and rounding your back as you descend which can place additional stress on the low back.

Pushing

Pushes involve pushing weight away from your body. This movement comes in two basic varieties:

• Pushing weight horizontally away from the body

• Pushing weight vertically away from your body

Pushes primarily target the upper body including the pectorals, deltoids, and triceps. In particular, horizontal pushes, commonly called a push-up or press-up, target the pectorals, shoulders, and triceps while using the abdominals and erector spinae for stabilization. Meanwhile, vertical pushes, commonly referred to as shoulder presses or overhead presses, target trapezius and deltoids while using several other muscle groups for stability.

Pushes (both vertical and horizontal) simulate very common movements like lifting an item onto a high shelf or pushing a shopping cart. There are a variety of common exercises that use the fundamental push movement including:

• Push ups

• Overhead presses

• Military press

• Dips

Pulling

Pulls involve pulling weight toward your body in either a horizontal or vertical fashion. A multitude of common activities utilize this fundamental movement including opening a door, picking something up off the floor, and pulling yourself onto something. There are several common exercises that incorporate the basic pull movement like pull ups (vertical pulls) and barbell rows (horizontal pulls).

In general, pulling motions target the back, arm, and shoulder muscles including the trapezius, rhomboids, latissimus, biceps, and shoulders. Depending on the intent of each exercise, emphasis might be placed on different muscle groups. For example, vertical pulls (pull ups) target the latissimus primarily while horizontal pulls (rows) target the back and shoulders.

Proper technique is important to maximize the benefits of performing either a vertical or horizontal pull. When performing a pull up, you should keep the following in mind:

• Grip the bar with your hands about shoulder width apart

• Keep your lower back in neutral

• Avoid rolling your shoulders forward

When performing a row, keep the following in mind:

• Keep your lower back in neutral

• Lead the movement from your shoulder blades

Rotation

While the other items on this list involve movement in the sagittal plane (forward and backward) or the frontal plane (side to side), rotation involves the movement of the body in the transverse plane. Rotation can take place at several points in the body. For instance, when you check your blind spot while driving, it involves rotational movement of the neck; when you throw a ball it can involve rotational movement of the torso, hip, shoulder, and arm. It is important to have the ability to create as well as limit rotation through each individual segment of the body to control your body the way you want.

Several exercises and stretches utilize rotational movement including: 

• Open Book Stretch

• Wood Chops 

• Russian Twists

Exercises involving anti-rotation for better midline control include: 

• Palloff Press

• One-sided Push/Pull/Carry

• Side Planks

This is just the tip of the iceberg for basic, foundational human movements we train in the clinic every day at One To One Physical Therapy. Our goal when working with you is to prepare your body for the things you will have to do outside the clinic. If any of these daily activities are hard for you, we’d love to help make it easier! Contact us today by giving us a call at (253) 396-9001 or send us a message here.

How We Treat Shoulder Pain

Shoulder pain can be a frustrating and limiting condition that can interfere with daily activities and even impact sleep. It is often a result of a combination of postural faults, stiff muscles across the shoulder girdle, weakness in specific muscle groups, and poor movement patterns. At One to One Physical Therapy, our therapists will work with you to find the best combination of movement pattern corrections, strength training, flexibility, and manual therapy as needed based on your specific case.

Movement Pattern Corrections:

One essential component in rehabilitating shoulder pain is correcting movement patterns at the shoulder blade and arm (scapula and humerus, respectively). Poor resting postures and body mechanics during dynamic movements can lead to excessive stress on sensitive structures in the shoulder, resulting in pain and dysfunction. Your physical therapist will assess your movement patterns and identify areas of dysfunction. Once identified, the therapist can work with you to correct these patterns through specific corrective exercises and provide cues for desired movement patterns. The goal of movement pattern corrections is to reduce stress on whichever structures are generating pain and improve your ability to use your arm for daily tasks.

Flexibility:

In addition to the quality of your movements, flexibility is also important part of managing a shoulder pain complaint. Your therapist will teach you specific stretches and mobility exercises to improve flexibility in the muscles across the shoulder girdle. Stiff muscles can lead to limited motion, compensatory strategies, and pain, so improving flexibility can be an effective approach to reduce pain, improve range of motion, and improve tolerance to daily tasks.

Strength Training:

Strength training is another fundamental part of physical therapy for shoulder pain. Weakness in the muscles surrounding the shoulder can lead to instability, muscle imbalance, movement faults, and pain. Your physical therapist will design a personalized program to target specific muscle groups that need strengthening based on your specific findings on examination. Exercises may include simple, mat-level strength tasks like resistance band exercises, dumbbell exercises, or bodyweight exercises, but will progress to more functional resisted strength movements like global pushing, pulling, and rotating in various directions and with a load. Strength training can help to reduce pain and improve shoulder girdle stability, allowing you to return to your daily activities, sports, and hobbies without pain.

Manual Therapy:

Manual therapy is a hands-on approach that can be effective for specific types of shoulder pain. Your therapist may use specific techniques to manipulate the soft tissue and joints surrounding the shoulder joint to reduce pain and improve range of motion, allowing you to return to your daily activities with less discomfort.

Overall, physical therapy is an effective approach to manage most types of shoulder pain. Through movement pattern corrections, strength training, flexibility, and manual therapy, physical therapy can help you get back to doing the things you love. If you are experiencing shoulder pain, it is essential to seek the guidance of a qualified physical therapist to create a personalized treatment plan to meet your specific needs. Reach out to us to start working on your shoulder pain today!

How We Treat Balance & Difficulty Walking

Balance and walking are closely connected. If you have peripheral neuropathy and cannot feel your feet, or if you feel dizzy/lightheaded, or just feel unsteady in general, walking can be more difficult which could place you at risk of falling and injuring yourself. Even the fear of falling can change how you move and can negatively affect your life by making you less active, more sedentary, and have further balance difficulties. 

What are some common symptoms of balance problems?

• Difficulty walking in a straight line

• Preferring to grab walls, counters, or furniture

• Shuffling of feet

• Falls or “near falls,” even if you catch yourself 

What are some common causes of poor balance or difficulty walking?  

• Vertigo or Meniere’s Disease

• Lightheadedness/Dizziness

• Fear of falling

• Impaired vision

• Decreased strength

• Injury or other physical trauma

• Migraines

• Poor blood pressure regulation

• Side effects from medication or a combination of medications, especially those treating high blood pressure or depression

• Parkinson’s disease, Multiple Sclerosis, or other neurologic conditions

How can physical therapy address balance and walking problems?

Physical therapy treatment can help improve your balance! We can screen different systems and use objective testing to determine where your specific balance difficulties are coming from. Then we can tailor an exercise/balance program to help you make positive changes, feel more confident with movement, and reduce your risk of falling.  When your balance improves, it allows you to be more active and generally healthier. 

If you are unsure of the extent of your balance deficits, wonder where you fall in relation to other people your age, or are considering using an assistive device like a cane or walker, there are specific tests and norms we can compare your scores against to give you some answers.

Why should I choose One to One Physical Therapy to help me with balance or difficulty walking?

When you work with one of our experienced physical therapists, you’ll benefit from our “patient first” philosophy, which includes thorough, friendly, and expert treatment tailored to your specific needs and health goals. We are dedicated to helping all of our patients incrementally improve their health, so contact us today to schedule an appointment. We are here to help!

How We Treat Low Back Pain

Low back pain is one of the most common medical conditions affecting people today. In fact, it is estimated that up to 80% of people will experience low back pain at some point in their lives and is one of the most common problems we treat in the clinic every day. It can be caused by a variety of factors, including poor posture, muscle imbalances, faulty movement patterns, injuries, external life stressors, and so much more. Fortunately, physical therapy is an effective treatment option for low back pain. At One to One Physical Therapy, we typically treat low back pain with a combination of strength training, stretching, manual therapy, and movement pattern corrections to help you get back to doing the things you love.

Strength Training

Strength training is an essential component of physical therapy for low back pain. Strong muscles can help support the spine, improving posture and reducing stress on the lower back. Simple mat-level exercises are used to build a foundation to support more functional compound lifts that people are often more familiar with. Simple mat-level exercises targeting the hip, back, and core muscles, such as planks, side planks, and bird dogs, can help strengthen very specific muscles that support the spine. These simple exercises help build the foundation to progress toward more functional exercises such as deadlifts, squats, lunges, and hip thrusts which are critical to improving resilience of the low back and reducing pain in the long term.

Stretching

Stretching is another critical component of physical therapy for low back pain. Stiff muscles can contribute to low back pain by altering movement patterns and putting stress on the lower back. Stretching can help improve flexibility, reduce muscle tension, and improve overall range of motion. Some common stretches that are beneficial for low back pain include hamstring stretches and hip flexor stretches, although your program will be individualized based on your specific needs.

Manual Therapy

Manual therapy is a hands-on treatment method that can help alleviate low back pain. Some common types of manual therapy for low back pain include soft tissue mobilization, myofascial release, trigger point therapy, and joint mobilizations. These techniques can help reduce muscle tension and joint stiffness, to help you move better. Although hands-on treatments are not one of the primary methods we use at One to One to manage low back pain, all of our physical therapists are experts in deciding which cases are most appropriate for this type of intervention.

Movement Pattern Correction

Movement pattern correction is the process of identifying and correcting movement faults that may be contributing to low back pain. For example, poor posture or improper lifting techniques can put excessive stress on the lower back and contribute to acute or chronic low back pain. Your physical therapist will help identify these movement patterns and work with you to develop a plan to correct them. This will likely involve specific corrective exercises, strengthening certain muscle groups, improving flexibility, or learning new movement techniques to use during activities that come up often during your day or while performing movements that reproduce your pain.

In conclusion, physical therapy is a highly effective treatment option for a vast majority of low back pain complaints. Strength training, stretching, manual therapy, and movement pattern correction are all important components of a comprehensive physical therapy program for low back pain. If you are experiencing low back pain, do not hesitate to schedule a consult with your physical therapist at One to One to develop a personalized treatment plan to help alleviate your pain and improve your overall quality of life!

How We Treat Sports Injuries

How can Physical Therapy help you recover from a sports injury?

Injuries are a common part of all sports, and can be extremely inconvenient for professionals and hobbyists alike. From minor injuries like shin splints or a pulled muscle to major injuries like broken bones and torn ligaments, physical therapy can help athletes to reduce pain, regain mobility, and even help prevent future injuries through better movement.

If you’re sidelined due to a sports injury, playing with chronic pain, or concerned about your readiness to return to sport, physical therapy can help. Think of it as an investment in yourself. Along with addressing your current injury, we’ll give you tips and tools to regain mobility, improve your training technique, improve performance and reduce the risk of future injuries.

We do this by taking a holistic look at your body, discussing your goals, and asking a lot of questions. Once we understand your needs and concerns, one of our experienced physical therapists will develop a custom rehab program which may include flexibility, strength, power, endurance, coordination or other specific movements designed to help you perform your best.   

If you are experiencing pain or discomfort, don’t ignore it. It could be a sign of a more serious condition. Our return-to-sport objective testing can help us identify problems and create a custom training program just for you geared toward getting you back to the things you love most.

We can help with a variety of sports-related injuries including, but not limited to:

•     Sprained ankles

•     Pulled groins

•     Knee injuries

•     Shin splints

•     Dislocations

•     Fractures

•     Tennis elbow

•     Rotator cuff injuries

Working together, we’ll help you get back in the game. If you have had a sports related injury, One To One Physical Therapy can help with your recovery. Please contact one of our therapists at (253) 396-9001 or via email to discuss your options.

Post-Surgery Physical Therapy

How can post-op physical therapy aid in rehabilitation after surgery?

If you are recovering from surgery, chances are that you are eager to get back to your normal routines. Before that can happen, your body needs some time to heal properly and regain its strength. From tasks as simple as walking, bathing, getting dressed or just taking care of yourself, physical therapy after surgery is one of the best and safest approaches to get back to a healthy and active lifestyle.

What is post-surgical physical therapy?

No matter what type of operation you’ve had, physical therapy is a tried and true way to help speed up your post-surgery recovery. Physical therapy treatment can improve your strength and mobility through exercises that are tailored specifically to you and your body’s needs.

After surgery, your tissues, muscles, and bones go through a period of healing. Because of this, your body needs to slowly return to everyday activities, which is why limiting mobility during recovery can sometimes result in improper healing. Side effects of this can include reduced range of motion, flexibility, and functionality.

Our goal here at One To One Physical Therapy is to safely get you to your prior level of physical function. This includes successfully returning to work, recreational activities and sports.

What benefits could working with a physical therapist after surgery provide?

• Reduce swelling

• Reduce pain

• Regain range of motion

• Regain strength

• Increase endurance

• Returning to daily activities

• Improved circulation

• Minimize scar tissue formation

What types of surgical procedures tend to benefit most from post-surgery physical therapy?

• Total Knee Replacement

• Total Hip Replacement

• Total Shoulder Replacement

• Reverse Total Shoulder Replacement

• Rotator Cuff Repair

• Lumbar Laminectomy

• Lumbar Fusion

• Bunionectomy

How can One to One Physical Therapy help me recover after a surgical procedure?

Our team of experienced professionals are here to assist you every step of the way, providing you with customized “one-to-one” care at our clinic in Tacoma, WA or via our digital telehealth option. Our goal is to closely monitor your progress according to your physicians’ guidelines, as well as your individualized response to physical therapy treatment.

Together we’ll go over any post-surgical expectations, taking any precautions or restrictions into consideration, and from there our therapists will guide you through specific exercises, stretches, and other activities customized to assist in your healing, helping you to maximize your muscle strength, range of motion, and overall function.

If you’ve recently had an operation or have an upcoming surgery scheduled, give our team a call today to discuss your needs or plan ahead. Our “patient first” philosophy ensures you will receive thorough, friendly, and expert treatment customized to your specific needs and goals. We are committed to helping all of our patients continually improve their quality of life and look forward to helping you!

How We Treat Hip Pain

Hip pain is a common complaint among people of all ages and activity levels. It can be caused by a variety of factors, including injuries, arthritis, movement patterns, and so on. Regardless of the underlying cause, hip pain can be both debilitating and frustrating. At One to One, we help our patients manage their hip pain with a combination of patient education, strength, mobility, and movement pattern corrections during daily tasks or painful activities.

Patient Education:

Patient education is a critical component of physical therapy for any body part, including the hip. At One to One, your physical therapist will take the time to educate you on the cause of your hip pain and provide you with the necessary information to manage your symptoms. It is important that you are informed about proper postures, body mechanics, and ergonomics during daily activities like standing, sitting, sleeping, and so on to reduce stress on the hip joint and get you out of pain. Additionally, your therapist will provide guidance on appropriate exercises and activity modifications to prevent exacerbation of symptoms.

Mobility:

Hip mobility, a general term often used to describe muscle flexibility, joint mobility, and strength through your available range of motion, is also an essential aspect of physical therapy for hip pain. Your physical therapist will assess your mobility and flexibility at your initial evaluation and address any impairments through specific stretches and manual therapy techniques as needed. Stretching exercises can help to reduce muscle tension and improve the ease with which the hip can move through its available range of motion. Manual therapy techniques such as joint mobilizations can be used to increase joint mobility and reduce pain.

Strength:

Hip pain can be a result of or be a cause for muscle weakness around the hip, low back, and pelvis. Physical therapy can help to address these issues by incorporating specific strengthening exercises based on the results of your strength tests during your initial evaluation. Strengthening exercises for the hip can include simple mat-level exercises such as clamshells or bridges, but will be progressed to more functional compound movements like squats, lunges, and step-ups when you and your physical therapist decide you are ready. These exercises can help to improve the strength of the hip muscles and reduce stress on the hip joint to get you moving better than before your pain began.

Movement Pattern Corrections:

In some cases, poor movement patterns or faulty mechanics can be a major contributing factor to a patient’s hip pain even without significant deficits in strength or flexibility. Once a pattern is identified, your therapist will work with you to reduce these movement faults through specific corrective exercises with the goal of reducing stress on the hip joint and improving overall function. At One to One, your physical therapist will constantly be monitoring your movement patterns during your sessions and, when appropriate, give you specific feedback on how to improve the quality of your movement.

In conclusion, physical therapy is very often an effective approach to conservatively managing hip pain. Through patient education, strength, mobility, and movement pattern corrections, physical therapy can help you reduce pain and improve function. If you are experiencing hip pain, it is essential to seek the guidance of a qualified physical therapist to create a personalized treatment plan to meet your specific needs. With the help of a physical therapist, you can return to the activities you enjoy without pain or discomfort.