What Can I Do For My Carpal Tunnel Syndrome?

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Question: What can I do for my carpal tunnel syndrome?

Answer: Carpal tunnel syndrome is one of the most common hand conditions caused by compression of the median nerve as it travels through the carpal tunnel in the wrist. Symptoms can include pain, numbness, and tingling in the hands and fingers (mainly thumb, index, middle and ring fingers).

Surgery is one of the treatment options, but you can also work with a therapist on stretches and work adaptations to relieve pressure. Some of the most common stretches include wrist extension and flexion with opposite hand helping sustain stretch, median nerve gliding, tendon gliding, and hand squeezes with light ball.

Stretching and Warm-Up Routines for Workers: PT Recommendations

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Most athletes perform some type of warm-up before their games or workouts. Warming up primes the body, boosts performance, and helps prevent injury. All that sounds great, right? So, why don’t we warm-up before our work shifts?

A short pre-work warm-up can prepare you for the workday. Exercise helps by…

  • Waking up your muscles. It increases blood flow, so your muscles get warmed up and ready for the day. This allows your muscles to work more efficiently and smoothly throughout your workday. Thus, making your work feel easier. Warming up your muscles can also help reduce pain and prevent injury on the job.
  • Decreasing stiffness. Often first thing in the morning our joints are a little stiff. “Motion is lotion” for our joints and can help reduce stiffness and improve mobility.
  • Improving brain function. Exercise increases blood flow and oxygen to not only our muscles, but also our brain! This helps boost cognition and memory which can improve job performance.
  • Making you happy! A little exercise can enhance your mood. As Elle Woods said in Legally Blonde: “Exercise gives you endorphins. Endorphins make you happy. Happy people just don’t shoot their husbands, they just don’t.” Plus, the workday is a little better when we’re in a good mood (and when our colleagues are too).
  • Reducing stress. Exercising can reduce stress, but specific breathing exercises like diaphragmatic breathing (or belly breathing) can really help calm down your body’s nervous system and reduce muscle tension. This can be great to focus on before a big presentation or anytime you are feeling a little overwhelmed in the workplace.

A short warm-up or movement break can benefit both manual laborers and desk-jockeys. If you need some exercise ideas or don’t know where to start, head over to our YouTube channel and check out the quick Tx:Team Movement Break videos (like the one featured below). I hope you give it a go and feel a little better for your workday!

Sara Sermersheim, PT, DPT

Sara earned her Doctorate in Physical Therapy from the University of Evansville, where she also completed her undergrad. During her studies, she explored healthcare systems in both the UK and the US. With over six years in outpatient physical therapy, Sara treats patients of all ages and specializes in orthopedic care. She’s certified in dry needling, vestibular and concussion rehab, and trained in the McKenzie Method for spinal treatment.

A Letter to the Frankfort Community from Tx:Team

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Dear Frankfort Community,

As you have likely heard by now, IU Health has elected to end our contract to provide physical and occupational therapy services at IU Health Frankfort Hospital. For the past 20 years, it has been our privilege to care for you, your family, your friends, and your neighbors. We take immense pride in the relationships we have developed with those who have sought therapy services from us during that time. Though we do not all live here, Frankfort has become our home. We cherish this community and the role you have allowed us to play in your lives since 2004. Thank you for trusting us.

Our last day of providing services at IU Health Frankfort will be August 29, 2024. After that date, Dan, Christie, Amy, Stephanie, Shawn, Lily, and Jenny will no longer be available for appointments at the hospital. Please contact IU Health directly at (765) 838-7522 with any questions about future rehab services at IU Health Frankfort.

While we will no longer be seeing patients at IU Health Frankfort, we are not leaving the Frankfort area.  Please look for more information coming soon about our new affiliation with Witham Health Services in both Lebanon and Frankfort.

Thank you again for choosing us for your physical and occupational therapy needs in Frankfort. We hope to continue to be your provider of choice.

Sincerely,
Tx:Team

Ask an Expert: What Are Energy Conservation Techniques and How Can I Use Them to Improve My Quality of Life?

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Question: What are energy conservation techniques and how can I use them to improve my quality of life?  

Answer: Energy conservation techniques can be used for a wide array of various populations and improve the quality of life for the aging adult.

Patients who have COPD, CHF, or just seem to fatigue quickly with activities for a number of reasons can benefit from energy conservation techniques. Below is a list of the 4 Ps for energy conservation that provides some tips to help with conserving energy. This table was taken from an article by Mimi Jacobs PT and Karie Angstadt OTR/L which I think gives great tips and insight on how to do this.

1. Planning

  • Consider showering in the evening to conserve daytime energy.
  • Consider using a bag, basket, or rolling utility cart to carry multiple items in one trip.
  • Space difficult and strenuous chores evenly throughout the week.

2. Pacing

  • Perform tasks at a moderate rate and avoid rushing.
  • Allow plenty of time for rest and relaxation. Take a morning or afternoon nap prior to activities or outings to build up energy.

3. Prioritizing

  • Look critically at your roles with work, family, and friends. Keep only those that are necessary and pleasurable.
  • Eliminate unnecessary tasks, chores, or steps of an activity. Look for shortcuts.
  • Ask staff to empty trash and clean your room if the service is available.

4. Positioning

  • Store items at a convenient height to avoid excessive and prolonged stooping and stretching.
  • Use lightweight wheelchairs with proper seat and arm rest height.

 

Shannon Fuller, PT, DPT

Ask an Expert: Why Do My Legs Swell?

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Question:  Why do my legs swell?

Answer:  There are many reasons why the legs can swell. Medical conditions such as decreased kidney function, lymphedema, congestive heart failure and pulmonary edema and obesity. You should see your physician to rule out more serious conditions before coming to physical therapy or occupational therapy for lymphedema treatment.

A primary cause of worsening swelling throughout the day typically is from having the legs in the dependent position such as sitting in a chair with the knees bent for prolonged periods of time. When the knees are bent that put some additional strain on the venous system to return blood to the circulatory system because of the cramping down affect with the knees bent gravity working against blood flow returning to the trunk region.

A few helpful tips to minimize swelling of the feet and lower legs are to not sit more than 20 to 30 minutes at a time, elevate the legs, pump your ankles back-and-forth, stand up more often and complete marching in place or heel raises.

Ask an Expert: How Do I Get Cleared to Return to Sport After My ACL Tear?

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Q: As an athlete, how do I get cleared to return to sport after my ACL tear?

A: That answer is multifaceted and requires an assessment of both your mental and physical capabilities post-operatively. We have generalized guidelines and criteria with each phase of protocol, to move on to the next, including range of motion, strength, and functional performance of activities.

However, the battery of testing at the end stage of rehab, to demonstrate readiness for return to sport, has more variables. We utilize a variety of ROM/strength testing in comparison to non-operative limb, functional movement testing, sport-specific testing, and psychological readiness testing. We use comparative measurements to the non-operative limb for tools, including but not limited to, the Y-balance test, single limb hop testing, and drop jump testing. We also use self-reporting questionnaires such as Single Assessment Numeric Evaluation and Tampa Scale of Kinesiophobia, which have normative data and guidelines for comparison.

The determination of readiness for return to sport is not just passing one test or participating in practice. It is our job to maximize functional gains while diminishing risk for reinjury. No one single test is able to give a pass or fail for readiness for return to sport, but the battery of tests, as a whole, can determine readiness for return to play and risk assessment for reinjury.

Megan Baker, PT, DPT, CMPT

Resuming Exercise After a Prolonged Break

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Engaging in physical activity offers both immediate and long-term physical and mental benefits. Exercise can enhance sleep quality and reduce the risk of depression and anxiety. Physically, it lowers the risk of cardiovascular disease, type 2 diabetes, infectious diseases, and certain cancers.

The United States Centers for Disease Control (CDC) recommends that adults engage in at least 150 minutes of moderate-intensity aerobic physical activity, such as brisk walking, each week. Additionally, the CDC suggests incorporating muscle-strengthening activities on two or more days a week, targeting all major muscle groups.

Beginning exercise after being inactive can seem like a daunting task. Follow these tips and advice to start your health and fitness journey on the right track!

Start Off Slow

  • Consult a Professional: Speak with a healthcare professional or physical activity specialist to determine suitable types and amounts of exercise, especially if you have a disability or chronic condition.
  • Proper Warm-Up and Cool-Down: Learn the importance of warming up and cooling down to prevent injuries. Spend 5-10 minutes stretching, stay hydrated with water and electrolytes, consume protein, and ensure you get adequate sleep.
  • Avoid Overexertion: Gradually increase your activity levels to avoid injuries that could hinder your progress.

Get Social Support

  • Join Groups: Participate in fitness classes or join walking, running, or hiking groups to stay motivated and engaged.
  • Lean on Loved Ones: Seek encouragement and support from family and friends to help maintain your motivation.

Utilize Technology

  • Use Apps and Devices: Leverage apps and activity monitors for coaching and guidance. For instance, the Nike Run Club offers guided runs by professionals. YouTube can also provide a wealth of workout advice and tutorials.
  • Focus on Form: These tools can assist you in maintaining proper form and technique, reducing the risk of injury.

Overcome Time and Energy Constraints

  • Integrate Activity: Incorporate physical activity into your daily routine by walking during lunch breaks or taking the stairs instead of the elevator.
  • Find Small Time Slots: Schedule short activity sessions throughout the day when you have more energy.
  • Move During Calls: Stand, stretch, or walk while on phone calls to stay active.
  • Consistency is Key: Maintaining consistency will help establish a sustainable fitness routine.

Reward Yourself for Reaching Goals

  • Celebrate Achievements: Recognize your accomplishments with rewards that benefit your mind and body, reinforcing positive behavior.

Do What You Like

  • Choose Enjoyable Activities: Engage in physical activities that you enjoy and avoid those you find unpleasant to ensure a more sustainable fitness routine.

By following these tips, you can create a balanced, enjoyable, and sustainable physical activity routine that fits your lifestyle and goals.

Source: Cleveland Clinic & United States Centers for Disease Control (CDC)

Senior Summer Games: Celebrating the Spirit of the Games!

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As the world’s eyes turn to Paris for the Summer Olympics, Tx:Team is thrilled to be bringing our Summer Games back for another year of friendly competition and camaraderie to our senior living communities. The Senior Summer Games will be taking place on July 25th at eight Bridge Senior Living communities and two Greenbrier Senior Living communities in the South!

This year, we’re hosting a variety of exciting events that cater to different interests and skill levels. Whether you’re a seasoned athlete or trying a new activity for the first time, there’s something for everyone. Here’s a glimpse into the thrilling lineup of events:

  1. Track and Field – Javelin Throw

Our seniors will channel their inner Olympians in the javelin throw, a classic track and field event. Participants will demonstrate their strength and precision, aiming to achieve the longest throws.

The javelin throw helps improve upper body strength, coordination, and flexibility, all of which are crucial for maintaining overall physical health and independence.

  1. Gymnastics – Balance Beam

Grace and balance take center stage in our gymnastics event, featuring the balance beam. Participants will showcase their agility and coordination as they navigate the “beam” – a line on the ground – with poise and confidence.

Balance exercises are vital for fall prevention, improving posture, and enhancing overall stability, which are particularly important for seniors.

  1. Basketball

In this modified version of basketball, participants will take turns throwing a ball into a bucket. It’s a simplified but engaging activity that focuses on precision and fun.

This activity enhances hand-eye coordination, improves focus, and promotes gentle physical activity, which is beneficial for maintaining joint flexibility and arm strength.

  1. Soccer

For our soccer event, participants will attempt kicking a ball into a goal. It’s a straightforward and enjoyable way to experience the thrill of scoring.

Kicking a ball helps improve leg strength, balance, and coordination. It also provides a light cardiovascular workout, which is great for heart health and overall stamina.

  1. Cup Stacking – An Ode to the Famous Eiffel Tower!

In a nod to our 2024 Olympic host city, we’re including a cup stacking event, inspired by the iconic Eiffel Tower. This unique and fast-paced activity challenges participants to stack and unstack cups in record time.

Cup stacking can improve hand-eye coordination, fine motor skills, and cognitive agility. It’s a fun way to keep the mind sharp and hands steady.

The Senior Summer Games are more than just a series of events. They provide our senior residents with the opportunity to stay active, engage in friendly competition, and create lasting memories. Our seniors are not only having fun, but also investing in their health and well-being.

As we cheer on the athletes in Paris, we’ll be rooting for our own champions here at home. Let’s celebrate the joy of movement and the power of community together.

Ask an Expert: What Steps Can I Take to Avoid the Problem from Returning and Needing Further Physical Therapy?

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Question: Now that my condition has improved and I’m feeling much better, what steps can I take to avoid the problem from returning and needing further physical therapy?

Answer: During your physical therapy (PT) sessions, we conduct a comprehensive assessment to identify factors that may have led to your initial issue. These factors can include strength imbalances, posture issues, balance deficits, and ergonomic considerations such as workstation setup, and footwear choices. Additionally, we address sport-specific, lifestyle, and job-related factors that may contribute to your condition.

To prevent the recurrence of your issue, it is crucial to integrate the techniques and interventions learned during PT into your daily routine. This proactive approach significantly reduces the likelihood of a relapse. You’ll also receive a tailored home exercise program designed to help you maintain the strength gains achieved during your PT sessions. We prioritize designing a program that is both effective and manageable, ensuring it doesn’t become burdensome in your daily life.

Jennie Gaskill, PTA

 

Ask an Expert: How Can Therapy Help If I Have a Rotator Cuff Tear?

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Question: What does the rotator cuff do, and how can therapy help if I have a rotator cuff tear?

Answer: The rotator cuff is a group of four muscles that work together to perform rotational movements of the upper arm, but also to maintain stability of the joint by preventing excessive sliding around of the “ball” (head of the humerus) in the “socket” (glenoid fossa) of the shoulder and scapula, and by keeping the ball centered in the socket.

There can be normal changes in the structure of the rotator cuff musculature, just as there are in the bones of a joint as we age.  Therefore, the rotator cuff is more susceptible to tears after age 50.

A partially torn rotator cuff can improve with Occupational or Physical Therapy intervention by providing treatment to reduce pain associated with a tear. Education in activity and postural modification, as well as instruction in therapeutic exercise and activity are also provided.  The purpose of this is to increase the stability of the shoulder joint, to keep the ball centered in the socket, maximize the space through which the rotator cuff muscles travel in the top shoulder joint to decrease pressure on the rotator cuff, and increase the ease of overhead reach and rotation. This can enable one to return to pain-free function of the involved arm, to perform activities such as fixing one’s hair, throwing a ball, playing golf, or casting that fishing line!

Erin Winters, OTR at Putnam County Hospital