Bundle Up and Stay Busy: The Importance of Staying Engaged in Winter

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As winter sets in, it’s easy to retreat indoors and let routines slip, but staying mentally and socially engaged during the colder months is just as important as physical activity. Keeping your mind sharp and connected can boost cognitive health, reduce stress, and prevent the isolation and seasonal blues that come with shorter days.

For older adults, winter can present additional challenges. The cold weather and reduced social interaction may lead to physical or cognitive decline. Watch for signs of isolation, depression, or a decrease in physical activity, as these can affect overall well-being. Occupational and speech therapy can help older adults stay engaged, maintain independence, and address any changes in their physical or cognitive abilities during the winter months.

Create a Daily Routine

Establishing a daily schedule, even if it’s flexible, can help maintain focus and provide structure during long, dark days. Include time for activities that challenge your mind like the ones listed below.

Explore a New Hobby and Stimulate Your Mind

Take up a new skill or hobby, such as crafting, painting, or playing a musical instrument, and incorporate brain-training activities like crossword puzzles, Sudoku, or memory games. Engaging in both creative and cognitive exercises helps keep your mind sharp and provides therapeutic benefits to support your mental well-being.

Read or Learn Something New

Whether it’s a book, an online course, or an educational podcast, keeping your mind engaged with new information can enhance cognitive function and mental health.

Stay Social

Regularly interact with friends, family, or peers, whether through video calls, in-person meetings, or group chats. Social interaction boosts mood, reduces feelings of loneliness, and helps maintain mental health.

Practice Mindfulness and Meditation

Spend time focusing on the present moment through deep breathing exercises or meditation. These practices help reduce stress and improve mental clarity.

Volunteer or Help Others

Engaging in acts of kindness or volunteering can boost mood and give you a sense of purpose. Helping others provides social connection and can help alleviate feelings of isolation.

Staying active in mind and spirit throughout the winter season is key to maintaining a positive and resilient outlook. These simple steps can help you navigate the colder months with energy, clarity, and a renewed sense of well-being. If you or a loved one are experiencing challenges in maintaining cognitive or physical health this winter, consider exploring the benefits of occupational and speech therapy. Our blogs on debunking myths on occupational therapy and speech therapy are a great starting point to learn about the vast treatments of conditions that OTs and SLPs complete acress the lifespan.

Ask an Expert: How Do I Prevent Hurting My Back When Shoveling Snow?

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Question: How do I prevent hurting my low back when shoveling snow?

Answer: There are several things we can do to prevent low back injury when shoveling. Preparation is key! If you look outside and see snow falling, check the local weather. If it is going to be a prolonged event, you should plan to go out and shovel in phases to decrease the workload. Remember, wet snow is heavy snow.

If you do not own an ergonomic shovel, get one now. This allows you to hold the shovel properly with on hand at the top of the handle and another closer to the shovel blade if you have to lift the snow. Whenever possible, push the snow vs lifting shovels full of snow. If you must lift the shovel, bend at the knees and hips while avoiding the dreaded BLT! This means do not perform the combination of bending/lifting/twisting.

Once again, prevention is key! If you have a history of your back giving you pain with shoveling, go to physical therapy before you are injured. We can perform an assessment and determine where the underlying issues are. We will address strength deficits and provide instruction in core stabilization and proper lifting techniques. Then you can say…LET IT SNOW!

Jennie Gaskill, PTA is an experienced and dedicated physical therapist assistant at Frederick Health Physical Therapy and Sports Rehab in Mt. Airy, Maryland. She earned her Associate’s degree in Physical Therapy Assistant from Carroll Community College and has developed a passion for orthopedics, manual therapy, and sports rehabilitation. Jennie’s passion for helping patients reach their full potential has made her a truly invaluable member of Tx:Team for the past 8 years.

Winter Wellness: Simple Ways to Keep Moving in the Cold

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When the temperature drops, it can be tempting to stay bundled up indoors, but staying active during winter is essential for both your physical and mental well-being. Regular activity boosts your immune system, improves circulation, and helps prevent the stiffness and weight gain that can occur during colder months. Exercise also combats seasonal blues by releasing mood-enhancing endorphins, keeping your spirits high even on the darkest days.

Dress for Success

Wear layers to stay warm, starting with moisture-wicking fabrics close to your skin. Add an insulating layer, and finish with a wind- and water-resistant outer layer. Don’t forget gloves, a hat, and warm socks!

Try Indoor Workouts

Take advantage of indoor activities like yoga, pilates, or strength training. Many online classes and apps make it easy to stay active from the comfort of home.

Embrace Winter Sports

Activities like skiing, snowshoeing, or ice skating can be fun and effective ways to exercise in winter.

Go for a Walk

Walking outdoors, even in colder weather, is an excellent low-impact workout. Stick to cleared pathways, and use shoes with good traction to prevent slips.

Make It Social

Partner up with friends or family for outdoor adventures or group fitness classes. Accountability and companionship can make staying active more enjoyable.

Focus on Everyday Movement

Stay active by incorporating movement into your daily routine, such as taking the stairs, stretching during TV breaks, or doing chores.

By staying active during winter, you’ll not only maintain your physical health but also emerge stronger and more energized when spring arrives! If you are facing challenges that make physical movement difficult, discover how physical therapy can help you overcome these obstacles and achieve your fitness goals. Read our blog on the Transformative Power of Physical Therapy and Fitness to learn how working with a physical therapist can empower your journey to better health.

Ask an Expert: How Can an Occupational Therapist Help Me with CMC Thumb Arthritis?

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Q: What is CMC thumb arthritis?

A: Thumb CMC joint arthritis (also known as basilar joint arthritis, osteoarthritis) is a “wear and tear” injury between a wrist bone and the base of the first thumb bone. Over time, the cartilage wears down and destruction of the bone surfaces occurs. Common symptoms include joint pain that increases with use, swelling, decreased motion, and stiffness. The injury is also more common in women and primarily affects individuals over 45 years old.

Q: How can an occupational therapist help me?

A: There are a variety of ways an occupational therapist can help with this injury. The first thing that can be done is fabrication of a custom splint for the patient to wear each day. By wearing a splint, it will decrease the amount of force on the joint, therefore, decreasing the “wear and tear”. The therapist will also provide exercises which can strengthen the muscles around the thumb to decrease the pain. And finally, the therapist will educate the patient on a variety of adaptive techniques/adaptive equipment that can be used to decrease pain of the involved structures.

 

Josh Eppinger, MOT, OTR/L is an occupational therapist and Certified Hand Therapist at Frederick Health Physical Therapy and Sports Rehab: Aspen Ridge in Frederick, Maryland. He received his Bachelor of Arts in Human Performance and Health and Master of Occupational Therapy from the West Virginia University School of Medicine. Josh’s professional interests include orthopedic injuries to the hand and upper extremity splinting.

The Value of Physical Therapy in Osteoarthritis of the Knee

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Osteoarthritis of the knee is the most common type of osteoarthritis, or OA, in the United States. According to the American Physical Therapy Association (APTA), nearly 12.4 million Americans ages 65 or older suffer from symptoms of knee OA, including morning stiffness, pain during or after activity, discomfort after sitting, knee popping or grinding, swelling, and joint tenderness.

Physical therapy is a proven, effective treatment for knee OA. The goal of treatment is to reduce pain, get you moving again, and help you enjoy life’s little pleasures — whether that’s a walk in the park or dancing at a family gathering.

The APTA’s 2023 report highlighted the cost-effectiveness of treating knee osteoarthritis with physical therapy. They used quality-adjusted life years (QALYs) to measure both how long someone lives and their quality of life, making it easier to compare treatments like reducing pain or improving mobility. On average, physical therapy for knee osteoarthritis provides a net benefit of nearly $14,000 per episode of care, including all the hidden costs of your time, pain, missed life events, and the dollars paid for services. Compared to steroid injections, patients who received physical therapy had a 0.07 higher QALY, with only a slight increase in medical costs.

Physical therapy offers patients valuable benefits, including knowledge to help reduce the risk of opioid addiction and cost savings by avoiding invasive steroid injections and surgeries. Additionally, it provides long-term advantages such as improved mobility, balance, strength, and flexibility. These enhancements contribute to better overall health and a lower risk of developing conditions that may require additional healthcare services in the future.

Your physical therapist can refer you to an orthopedic surgeon to discuss your options for dealing with knee OA. If you choose surgery after consulting with healthcare professionals, physical therapy plays a crucial role in both preparation and recovery, as noted by the APTA. Pre-surgery physical therapy (“prehab”) helps improve strength and flexibility, setting you up for a smoother recovery. After surgery, your physical therapist will create a personalized program based on your condition and goals to help restore function and mobility.

If you’re dealing with knee OA, give physical therapy a try. It’s an investment in getting back to the things you love without pain.

Laughter, Care, and Sometimes Bears: Mary Salmon’s Home Health Journey in Frederick County

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For decades, Mary Salmon has dedicated her heart and hands to helping others in Frederick County, Maryland. When asked what’s kept her with Tx:Team, for almost 19 years, she doesn’t hesitate: “I work with some of the most awesome therapists,” Mary says. “We all pride ourselves on doing the best we can for our patients. Some of the therapists I work with are people I started my career with. I love our team.”

Her commitment to patient care has been unwavering since 1997, when she first stepped into home care. Home health care has provided her with countless memorable experiences, from rural adventures to heartwarming victories. She shares a fond story of a patient once confined to bed who, with her help, regained the ability to transfer and walk in his home, despite being in hospice. “There are so many stories from home care, especially since we work in rural areas,” she reflects.

And rural areas bring their own challenges—sometimes including wildlife! Mary had a patient up on the mountain who warned her to be careful coming up the driveway as there was a bear sitting on a rock at the front of the property. Then there’s the infamous rooster story: “Once, on a patient’s chart, there was a note that said, ‘Be careful of the rooster.’  I arrived at the house and looked around, not seeing the rooster, I ran into the home.  Jumped in and said, ‘I made it!’ The lady replied, ‘Oh, you don’t have to worry about the rooster—the fox got him yesterday.’”

When asked if any achievement stands out from her career, Mary humbly replies, “Not really. I’ve just tried to be the best PT I could be and help my peers when they have questions or difficulties.” Her approach to patient care is deeply personal, shaped by her own life experiences. “It’s like I have known them forever. If I can make someone smile or laugh when they’re not feeling well, they’re already on the road to recovery,” she shares. “It’s so rewarding.”

Along the way, Mary has gained as much from her patients as she’s given. “There is so much history in Frederick, and I enjoy my patients and their stories of life. It is truly amazing what we can learn when we listen to our patients. This has been one of the most enjoyable parts of my job.” The bond with her colleagues, many of whom have been with her since the beginning, is something she knows she will deeply miss. “We grow and learn from each other,” Mary explains. “This has been a truly amazing job.”

Her plans for retirement? More adventure. Mary has lived all over the world, loves to travel, and is excited to begin this new chapter while continuing to be a dedicated mom to her son and daughter and grandma to her four grandchildren. But her work with people hasn’t ended—she’s spent years volunteering as a ski instructor for individuals with disabilities and plans to continue that work. “Those experiences helped me to grow beyond words,” she shares. “In the disabled community, people can be so resilient. The motto is, ‘If I can do this, I can do anything.’ It’s a great reminder for all of us to keep putting one foot forward.”

Though the road ahead is new, Mary is ready for it. “Life is an adventure,” she says. “I will now begin a new chapter that is altogether exciting and scary, but invigorating just the same.”

We thank Mary Salmon for her nearly two decades of unwavering dedication, resilience, and compassion with Tx:Team. Her legacy of care has left a lasting impact on our patients, colleagues, and community. We wish her nothing but joy and adventure in this well-deserved new chapter.

Ask an Expert: Why Does My Doctor Want Me to Do Therapy for Arthritis?

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Q: My pain is caused by arthritis and therapy can’t get rid of my arthritis. Why does my Dr. want me to do therapy?

A: Pain and stiffness arising from arthritis often causes you to be less active and even avoid certain movements. A tailored physical therapy program is targeted to help you move better and move more. The goal is to overcome weakness arising from being less active and to fight stiffness and pain with exercises and stretches to keep you limber.

 

Jaydeep Samant, PT, MHS, is a physical therapist and the leader of our therapy team at Putnam County Hospital in Greencastle, Indiana. Originally from Mumbai, Jaydeep received his Bachelor’s degree in PT in 2016 in India. In 2018, he graduated with a Master’s in Health Sciences degree from the University of Indianapolis and has been a practicing PT since graduation. Jaydeep specializes in treating orthopedic, neuromuscular conditions, sports injuries, joint replacements and any acute musculoskeletal conditions.

Occupational Therapy for Arthritis Management: Gail’s Story

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If arthritis is making everyday tasks like gripping your toothbrush or getting in and out of your car a struggle, occupational therapy could be the key to regaining your independence. Occupational therapists are experts in helping you overcome these challenges through education, exercises, assistive devices, and orthotics.

Occupational therapy teaches you joint protection techniques, like using your entire arm instead of just your wrist to turn a doorknob, while also guiding you in pacing activities to prevent fatigue. You’ll learn how to adapt tasks and environments to fit your needs, such as swapping a doorknob for a lever that’s easier to open. They often perform home evaluations to identify safety risks and recommend modifications that make daily living easier. Custom orthotics, like wrist splints, help reduce pain and protect your joints from further damage. And, with exercises tailored to your daily struggles—such as bicep curls for lifting groceries or stretches for reaching overhead—you’ll regain strength and mobility, as highlighted by the Arthritis Foundation.

A heartwarming example of occupational therapy’s transformative power comes from Somerby Peachtree City in Peachtree City, Georgia. Christon Cardell, a Tx:Team occupational therapist, worked with Gail, a patient whose arthritis had made it impossible to wash or blow dry her own hair due to limited arm mobility. Gail relied on beauty salons just to manage these basic tasks—until Christon changed her life. After therapy, Gail joyfully shared, “I was able to raise my arms over my head, shampoo my own hair, and blow it dry. Now I get to go to the salon for enjoyment, but it’s not out of necessity.”

Gail’s journey didn’t stop there. “Therapy has been more than helpful, and I’ve continued the exercises… to keep doing things on my own with ease and not go backwards,” she added. “I am so appreciative of the therapist and her helpfulness; I can do things on my own with increased ease and less pain and don’t have to rely on others. Arthritis is still a problem, but the therapy has been essential to keep me moving!”

Gail’s story is a touching reminder of the life-changing impact occupational therapy can have for those living with arthritis—not just in restoring mobility, but in reclaiming independence, dignity, and a renewed sense of freedom. Occupational therapists work in outpatient clinics, hospitals, and even in your own home. With most health insurance plans covering occupational therapy, it’s an accessible option to help you stay active and independent, no matter your age or stage of arthritis.

Creating a Culture of Care to Restore Resilience and Combat Burnout

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In the demanding world of healthcare, where compassion and dedication are paramount, burnout has become a pervasive challenge and a priority of the U.S. Surgeon General. Burnout is an occupational syndrome that stems from prolonged workplace stress. More than just feeling tired after a long shift, burnout manifests as emotional exhaustion, increasing cynicism, and a diminishing sense of personal achievement. It is crucial to understand the complexities of burnout and explore ways to overcome it. The consequences of burnout extend far beyond individual experiences, casting a shadow over the entire healthcare system. Recognizing these struggles paves the way for meaningful change—not just for individuals, but for the entire system.

Addressing burnout requires a collaborative effort, combining organizational change with individual action. Employers have a vital role to play in fostering a supportive workplace culture. By valuing employee well-being and integrating health and wellness initiatives into policies, healthcare organizations can create an environment that encourages open discussions about mental health. Increasing access to confidential mental health services is essential to breaking down the stigma surrounding support, allowing workers to seek help without fear.

At Tx:Team, we are committed to uplifting our healthcare heroes through our Employee Assistance Program (EAP) in partnership with Guardian. This program offers a range of mental health services designed to empower our staff, including face-to-face counseling, unlimited 24/7 telephonic consultations with qualified counselors, and bereavement support. Additionally, we provide online modules focused on mental fitness. Our EAP also features work/life assistance, offering access to specialists in family care and wellness, along with referrals for child and elder care, discounts on various products and services, and tools for medical bill negotiation. Furthermore, we include legal and financial assistance.

While organizational changes are crucial, individual healthcare workers can also take proactive steps to safeguard their mental and physical health. Establishing clear boundaries between work and personal life is essential. Simple strategies, such as taking notes during patient sessions to limit after-hours tasks, can help reduce stress. Staying connected with loved ones and reaching out for support during challenging times fosters emotional well-being. Prioritizing self-care, through healthy eating, regular exercise, and sufficient sleep, enhances resilience against stressors.

Burnout is not just an individual or workplace issue—it’s a societal concern that calls for collective action. Each of us has a role to play in supporting healthcare workers. The Dr. Lorna Breen Health Care Provider Protection Act, passed in 2022, aims to address the mental health crisis among healthcare workers by providing critical support to reduce burnout, prevent suicide, and promote overall well-being. With an initial funding of $103 million allocated to healthcare organizations for these initiatives, the potential for positive change is immense. However, we must recognize that less than 1% of U.S. hospitals have benefited from these funds so far. The urgent call for reauthorization will expand access to these vital resources, reduce administrative burdens, and ensure continued support for the mental health of caregivers.

Whether you’re a colleague, a leader, or a member of the community, your voice matters. Advocate for policies that promote mental health, express gratitude to those who care for us, and foster an environment where wellness is prioritized. Together, we can cultivate a culture of appreciation, resilience, and hope, ensuring that our healthcare workers not only survive but thrive in their vital roles.

Ask an Expert: What’s the Difference Between a PT and a PTA?

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Question: I was told that I would have appointments with both a PT and a PTA. What is the difference?
Answer: The PT and PTA have a collaborative relationship. At your first visit, you will meet with a PT who will perform the evaluation, determine the diagnosis, and develop a plan of care. The PT will also see you at set intervals to evaluate your progress towards your goals and determine when you are ready for discharge.
Most of treatments between progress visits and discharge will likely occur with a PTA. The PTA will provide care under the supervision of the PT. The PTA will be able to progress existing and add new exercises, perform manual techniques, educate you on questions related to your illness, and develop/update your home exercise plan.
The PTA will be in constant communication with the PT regarding your progress towards set goals or regarding any concerns along the way. The PT and PTA work as a team to provide you with the best care possible.
-Alison Mokashi, PTA at Frederick Health Crestwood Outpatient