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The anterior cruciate ligament—also known as the ACL—is an important part of the knee. Its purpose is to keep your shin bone from slipping forward under your thigh bone. When you injure your ACL, your knee will feel unstable and you will probably not be able to participate in your usual athletic pursuits. If you have suffered an injury to your knee, you may benefit from physical therapy from your Cheyenne, WY physical therapist. Together, you can work to improve the strength and range of motion of your knee.

How Can You Tell if Your ACL Is Torn?

It’s best to get professional help from either a doctor or physical therapist to determine whether or not your ACL is damaged—or if the injury is in another part of your knee. Your doctor or physical therapist will perform some tests, comparing your injured knee with your noninjured knee. If your shin moves forward more on your injured knee than on the other one, it might mean your ACL is torn.

An MRI is usually the best way to find out for sure what is going on in the internal structures of your knee.
If your ACL is torn, your doctor might refer you to physical therapy so you can work on knee mobility. During your first appointment, your physical therapist will evaluate your condition and help devise a treatment plan.
If this is your first time in physical therapy, here’s what you can expect at your initial visit with us.

The Physical Therapy Treatment Plan

Most components of a physical therapy treatment plan will include the following items:
Pain control and swelling management. Rest, ice, compression, and elevation (RICE) of your knee will help with swelling. You can also use ice packs to help decrease knee pain.

Gait training. If you are on crutches during your ACL rehab, your physical therapist can make sure you know how to use them properly. Your physical therapist can also help you get off the crutches back to walking normally.
Strengthening exercises. It’s important to strengthen other muscles to help protect the ACL, including the quadriceps, hamstrings, and hip muscles.

Balance exercises. When people suffer a knee injury, they often notice that they have a harder time balancing on the injured leg. Balance exercises with a wobble board can help.

Plyometrics. Most people who suffer an ACL injury because of sports cannot wait to return to the activities they enjoy. Plyometrics can assist in learning how to jump and land properly, which improves confidence when returning to athletics.

With physical therapy as part of your ACL rehab program, you can learn how to prevent problems with your knees in the future. You can also check out this article on preventing ACL injuries.

If you have a knee injury, contact North Platte Physical Therapy for treatment. Our expert staff is respected throughout the Wyoming and Nebraska areas for providing superior and customized physical therapy services. We can handle any of your physical therapy needs—including your ACL injury. Let us treat your ACL tear to restore the functioning of your leg and to maximize the performance of your body so you can get back outside, enjoying your favorite sports.

Our world has changed a lot in recent years. In previous centuries, people spent their waking hours doing all kinds of activities, including walking, reaching, bending, and lifting. In today’s world, many of us spend the same number of hours sitting in a chair. You can still go to work—and be healthy—if you follow these Cheyenne WY physical therapy suggestions for combating this lifestyle.

Some health experts have gone so far as to call the many hours we spend sitting as “the new smoking” when it comes to its detrimental effects on our health. It’s not surprising that some studies show that sitting as much as we do can increase our chance for premature death. Even people who exercise regularly cannot exercise away the negative effects of sitting for hours every day.

Here are some suggestions for staying healthy—in spite of a desk job.

Try to Work Standing Up

Many offices have already begun to implement workstations that enable employees to either sit or stand for working. Some have even installed desks that also act as a treadmill. If you work from home, there are many options available for reasonably priced desks that can be used for standing or sitting.
If you think you might be in the market for this type of desk, check out this article that offers a review of the best standing desks.

Make a Conscious Effort to Get Moving

If it’s not practical to have a treadmill desk, take other opportunities to walk during your work day. Walk when you are talking on the phone. Walk to someone else’s office rather than emailing them. Suggest that a meeting be held while participants take a walk.

Try the “Pomodoro Technique”

Pomodoro—which means tomato in Italian—is a tomato-shaped timer that goes off every 25 minutes. You can also find apps online if you don’t want to get the actual physical timer. When the timer goes off, it will give you a five-minute break. Take that time to do something physical such as taking a walk or doing jumping jacks.

Drink a Lot of Water

Staying hydrated is not only good for your body, but it will mean more trips to the restroom. This, of course, will force you to get up to use the restroom more throughout the day. Having to refill your water bottle is another reason you’ll need to get up from your chair.

Get a Fitness Gadget

There are any number of fitness gadgets on the market today, many of which can be set to remind you to get up periodically. If you get one that counts your steps each day, this can be a great incentive to keep moving to reach your goal—usually 10,000 steps, or 5 miles. You can even set up a friendly competition among friends.

Contact North Platte Physical Therapy to learn more about combating the effects of sitting too much. Our team is respected throughout the Wyoming and Nebraska areas because of our commitment to our clients. We provide comprehensive physical therapy services, and we would be happy to customize a treatment plan that can help you go to your job each day without developing problems related to sitting at a desk for eight or more hours a day. Call us today!

One of the most common ailments that bring people in to see their Casper WY physical therapist is knee problems. If you don’t have any knee issues, you should consider yourself lucky because they are quite common. Whether you are a weekend warrior or a serious athlete, knee injuries can prevent you from doing the things you love—and they can be incredibly painful.

Before knee problems take you to the physical therapist, read on for some tips on keeping your knees healthy.

Keep Your Weight Down

Being overweight can put a lot of stress on your knees, and it can also increase your chances of developing osteoarthritis in your knees. Knees already take a beating in our day-to-day life; don’t let extra weight add to their burden.

Wear the Right Shoes for the Activity

If you are on your feet a lot, you need to make sure you are wearing sensible shoes. If you are a runner, it’s particularly important that you wear proper shoes because running—especially on pavement—can be very hard on your knees.

Read this article for more information on the best shoes to wear: 10 Best Walking and Running Shoes for Bad Knees and OA Knee Pain.

Warm Up Before You Work Out

Don’t just launch yourself into a workout before you get your body warmed up. Learn how to stretch properly before—and after—exercise. This can help relieve pressure on your knees because it decreases the tension in your tendons.

Stick With Low Impact Workouts

As mentioned previously, running is particularly tough on knees. If you are prone to knee issues, use the rowing machine, the bike, or the elliptical at the gym rather than the treadmill. Swimming is another great workout to keep the stress off your knees. One thing you don’t want to do is to stop moving because you are having knee pain. This is counterproductive and can actually worsen your condition.

Train With Weights

It might seem counterintuitive to train with extra weights if you are trying to keep the pressure off your knees, but weight training—with proper form—can actually strengthen your leg muscles and put them in a better position to support your knees. Proper form is essential, or you can do more harm than good, so be sure to get the help of an expert.

Consider Physical Therapy

If your knees are already bothering you, a physical therapist can create an appropriate exercise regimen that will help strengthen your knees. (If you are seeing a physical therapist, read here to find out what you can expect on your first visit.)

At North Platte Physical Therapy, we work hard to help our patients protect their knees and live a pain-free life. But accidents and injuries can happen, and when they do, we invite you to contact North Platte Physical Therapy to learn more about how we can help you recover. Our staff is well known throughout Wyoming because of our strong commitment to our patients. We can fulfill comprehensive physical therapy services, and we look forward to creating a custom a treatment plan based on your needs. Contact us today!

After enduring treatment for cancer, it may take some time before life gets back to normal. It is such an accomplishment to beat the disease and is best to make self-care a priority. Along with the care and advice of your doctor, be sure you are taking the appropriate steps to regain your health and improve your quality of life. Learn more about what you can expect after undergoing treatment for cancer, tips for adjusting back to normal life, and how you can use premier Casper physical therapy during your recovery.

What to Expect After Cancer Treatment

After you finish treatment for cancer, one of the main issues you may face is feeling fatigued. Even tasks such as walking across the room for a glass of water can seem exhausting. Know this is normal and work with your doctor on a plan to fight this fatigue. Each person is different and getting back on your feet is one of the top ways to combat it. You also may experience swelling in the legs or arms, known as lymphedema. This occurs due to an excess buildup of lymph fluid in the body that is common post-cancer. Make sure to eat a balanced diet and wear clothing that is not tight fitting. You may also experience general pain. This can occur in a variety of ways depending on your individual situation. You can work with your doctor to find a medication that helps, as well as learning relaxation techniques and local physical therapy.

Adjusting Back to Normal Life

After undergoing treatment for cancer, it may seem like it will still take quite a while before life gets back to normal. Know that this itself is normal. Life after cancer can be an adjustment. Give yourself time to process all of your emotions and do not be afraid to talk to your doctor about what’s on your mind. You can also be open to medications that can help. Another great way to help you get back to normal is to join groups with other cancer patients and survivors. Being able to learn and share with others in your shoes is incredibly beneficial. As you are working through your emotions, make sure you are eating a healthy and balanced diet. Take time for yourself but also don’t be afraid to push yourself. It always takes just one step.

Using Physical Therapy

In addition to working with your doctor on your physical and emotional help, physical therapy is extremely beneficial. If you suffer from lymphedema, your go-to physical therapist has techniques such as pool therapy, heat, ice, ultrasound and traction that will help reduce your pain. They can also help with your fatigue and general pain through various stretching exercising. Your physical therapist will help you get back to your day-to-day. The benefits of physical therapy for cancer patients is endless.

When it comes to your post-cancer treatment, North Platte Physical Therapy will help you every step of the way. Our friendly staff understands what you are going through and will work side-by-side with you to create your customized plan. Contact us today to schedule your appointment.

Spring is an exciting time for athletes and those who exercise because of opportunities to work out and play sports outdoors. Running outdoors on a sunny day looking at the beautiful mountains is much more relaxing and enjoyable then indoors on a treadmill. When you are preparing for your spring sports and exercise, it is best to refresh your memory about outdoor workout safety. Learn about the different areas to be cautious about from premier Cheyenne, WY physical therapy.

Importance of Warming Up and Cooling Down

When starting a workout, you may want to jump right in, especially if you are short on time. However, when you take five to 10 minutes to warm up your body before a workout, you prepare your body to push itself. Your blood flow will increase to your muscles therefore, loosening them up. When your muscles are more flexible, you will reduce the risk of stiffness that could lead to an injury. When you warm up, focus on stretching and mild aerobics to get your blood pumping.

Following the workout, it is equally important. When you take five to 10 minutes to cool down, you help slow your heart rate to its normal resting rate. For your cool down, you can do so by walking or swimming if in a pool. Be sure to complete a few stretches as well.

Proper Hydration

Hydration, in general, is important. If you exercise regularly or play sports, you especially need to make sure you are properly hydrating. When you do not drink enough water, you will not be able to perform as well. Your muscles will not be at their best and you may experience cramping and other negative side effects. Why? Water helps the body heal quicker and perform at an optimal level.  

One of the key things to remember is proper hydration needs to happen throughout the day and not immediately before. Make sure to drink at least 64 ounces of water per day, but it will help to drink more, especially if your weight is higher. Prior to your workout, make sure to drink a couple glasses of water, and continue to drink water throughout. Depending on how much you sweat when active, you will need to bump up your hydration to make up for lost water. Following your workout, make sure you are drinking up to eight ounces right away.

Avoid Heat Exhaustion

When the body overheats, one can experience heat exhaustion. It occurs when a person overexerts themselves and has not properly hydrated. The body then hits a point where it is unable to cool itself down. In some cases, outdoor temperature can play a role but is not always the case. If you notice the following symptoms, you may be suffering from heat exhaustion:
 

• Dizziness and fatigue
• Headaches
• Paleness and clamminess
• Nausea or vomiting
• Muscle cramps
• Fever

When you are in the middle of an attack, make sure to get to a cool area as soon as possible. Lay down, hydrate, and find ways to cool down as your body is struggling to do it on its own. Make sure you have someone assisting you and close by in case your condition worsens. If you find your symptoms are getting worse, go to a doctor or emergency room immediately. In severe cases, one may have a fever of over 104 degrees, or may even have a seizure.

Exercise Safety

In addition to proper hydration, warming up, and cooling down, there are additional ways to ensure you are safe when exercising. First, understand the difference between pushing through and actual pain. If you are working out and something is painful or does not feel right, stop. It could be an injury that you can worsen at a rapid rate. One of the top ways to perform at your best is to go to your local physical therapist. They can help you with proper form.

Next, when increasing intensity, do not jump right into things. Build up so your body properly adjusts. When the body is stiff, this is when it is more likely for muscles to be pulled, or areas can become inflamed.

Last, having the proper gear and clothing is key. Make sure you are dressing properly for the outdoor elements to keep your temperature from being too hot or too cold. If you have special shoes, gloves, and other equipment, make sure it is tailored to you. When you have ill-fitted clothes or shoes, you increase your risk of injury.

When participating in sports or working out in the outdoors, make sure you always have a form of ID with you. Keep valuables at home and be vigilant. Makes sure you are aware of everything around you to prevent from someone taking advantage of you in the moment of surprise. If you are running or biking on a street, make sure you are going against traffic. This will ensure vehicles will see you.

Tips for Athletes

In addition to properly exercising, there are additional things athletes can do for a successful workout. These include:

• Provide at least one day for rest
• Work out regularly so your body adjusts and is not more susceptible to injury
• Properly fuel yourself before a workout by eating a snack that will fuel your workout and give you the energy to push through
• Know what your caloric intake should be, which is different for everyone. It is determined by your height, weight, and goals. Get started and calculate your body mass index.
• Make sure you eat enough protein which will help you recover more quickly after a workout
• In addition to proper hydration, you can drink other types of beverages that will restore electrolytes
• Find exercises and sports that you love, this will keep you motivated to keep up your workout routines

As an athlete or person who enjoys (or doesn’t enjoy) working out, one of the best things you can do to improve the quality of workouts is to see a physical therapist. North Platte Physical Therapy is your go-to physical therapist. Our team will assist with proper form, tips, and all other things you need to be successful. Contact us today to see how we can help you work out safely.