Snow Day!

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When I was a kid growing up in Minnesota, those words created a sense of excitement. But if I must be honest, those words aren’t quite as exciting as an adult!

As a child I equated the word snow with fun. As an adult, I equate it with hard work.  Snow removal is no joke.

Snow shoveling can be an excellent workout for people with solid core strength and good cardiovascular endurance. However, for many adults, it often leads to injuries. The good news is that with a little preparation and a few smart strategies, you can make shoveling safer and more manageable.  And, while I haven’t figured out how to avoid the hard work, I have learned how to prevent injuries while shoveling.

Preparation is Key!  Don’t wait until you’re 3 feet deep of snow to make a plan. Before you head out, check the local forecast. If a heavy storm is expected, plan to shovel in short phases throughout the event to reduce the overall physical workload. Remember: wet snow is heavy snow—pace yourself accordingly.

Pro-Tips for Back Safety:

  • Upgrade Your Gear: If you don’t have an ergonomic shovel with a curved handle, get one now! It minimizes the need to bend and allows for better hand placement—one on the grip and one closer to the blade for better leverage.
  • Push, Don’t Lift: Whenever possible, push the snow to the side rather than lifting a full shovel.
  • Avoid the “Dreaded BLT”: If you must lift, remember: No Bending, Lifting, and Twisting at the same time. Instead, bend at your knees and hips, keep your back straight, and move your feet to face the direction you are tossing the snow to avoid twisting your spine.

Because I truly practice what I preach, I use the same techniques I teach my patients—yes, another shout-out to that ergonomic shovel! Once the hard work is finished, I get to relax and

enjoy a cup of hot cocoa (with marshmallows, of course). And because I’ve taken care of my body, I can look forward to feeling good enough to head back outside, appreciate the beauty of the snow, make a snow angel, or maybe even toss a snowball or two.

Don’t Wait for an Injury!
Prevention is the best medicine. If you have a history of back pain during winter, consider a pre-season assessment at Physical Therapy. We can help you address underlying strength deficits, provide core stabilization training, and teach you proper lifting techniques so like me, you can confidently say… LET IT SNOW!

Jennie Gaskill is a Physical Therapist Assistant at Frederick Health Mt. Airy Outpatient Clinic treating a variety of patient populations and diagnoses.  She specializes in Orthopedics, Healthy Aging – Strength and Balance, Manual Therapy, and Post-Surgical Rehab

From Weekend Warrior to Recovery Warrior

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From Injury to Impact: The Power of Physical Therapy in Sports Rehab

From Weekend Warrior to Recovery Warrior

You live for the challenge—early morning rides, weekend hikes, late-night pickup games. You push hard, chase goals, and thrive on movement. But it only takes one misstep, a lingering ache, or a sudden strain to bring everything to a halt.

When pain starts to interfere with your routine, being active can feel more frustrating than fulfilling. That’s where physical therapy comes in to help you recover, rebuild, and return to the life you love, feeling stronger and more prepared than before.

More Than Just Rehab

Physical therapy isn’t just about treating injuries. It’s about understanding how your body moves, finding what’s holding you back, and guiding your recovery with intention. At Tx:Team, our licensed therapists specialize in helping active adults overcome joint pain, muscle strains, and overuse injuries that come from doing what they love most.

Whether it’s a knee that flares up after long runs, a sore shoulder from intense workouts, or a back that won’t ease up, we create a plan that’s specific to your needs and your goals. Every session builds on the one before it, progressing as your strength, stability, and mobility return.

Healing Takes a Team

Many of the injuries we treat—like knee pain, rotator cuff strains, ankle sprains, and hip tightness—can often be resolved without surgery through targeted rehabilitation. But when surgery is needed, physical therapy becomes even more important.

Pre-surgical therapy helps strengthen and prepare your body, laying a solid foundation for recovery. After surgery, therapy supports healing, restores full function, and reduces the risk of re-injury.

At Tx:Team, we take a team-based approach. Our physical therapists work with your healthcare team closely throughout your recovery. This collaboration ensures your care is seamless, your progress is closely monitored, and your rehab plan is adjusted in real time as your body responds.

Our multidisciplinary approach is built to support your entire journey from initial diagnosis to full recovery with one goal in mind: getting you back to the activities you enjoy most, safely and confidently.

Ready to Move Forward?

You don’t need to be a professional athlete to receive expert care. We believe every active adult deserves a recovery plan that’s focused, personalized, and built for lasting success.

If you’re dealing with pain, stuck in recovery, or simply want to move better, ask your provider for a referral to physical therapy. Let’s take the next step together and turn your setbacks into a comeback.

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.

Fall Awareness Sparks Stories of Courage and Recovery this Physical Therapy Month

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Happy Physical Therapy Month! This year’s theme, Fall Awareness, chosen by the American Physical Therapy Association (APTA), reminds us of the importance of maintaining strength, balance, and mobility to prevent falls. It’s also a chance to celebrate the incredible work physical therapists do to help patients regain their independence and confidence.

Here are a few inspiring stories from patients who have worked with Tx:Team therapists:

After a severe car accident left her with three broken bones in her pelvis, Betsy at Somerby Sandy Springs began her physical therapy journey using a walker. Over the course of a few months, she transitioned to a cane and eventually regained the ability to walk unassisted. Betsy described her Tx:Team physical therapist, Rachel Hett, PT, DPT as encouraging and motivating. Rachel worked closely with Betsy, practicing outdoor laps and pool exercises to rebuild her confidence when Betsy was feeling scared and weak. The balance work they did together, both in the gym and in the pool, proved crucial in her recovery.

Betsy states, “The quality and quickness of the process pleasantly surprised me. My therapist and I worked very hard and I was happy for the encouragement. Regaining my balance was pretty challenging, but physical therapy helped a lot.”

Betsy’s determination, combined with Rachel’s unwavering support, helped her overcome the physical and emotional challenges of recovery. Today, she’s walking confidently again, a testament to the power of skilled therapy and perseverance.

 

After a lengthy hospital stay, one patient at Somerby Mount Pleasant struggled with a significant loss of strength and endurance. Determined to return to his former activity levels, he set goals in therapy to regain mobility and stamina. With the support of his Tx:Team therapists, he is now able to walk longer distances, including trips to see his wife in memory care, and has made great strides in improving his overall endurance.

Reflecting on his therapy experience, the patient stated, “Their empathy and professionalism have helped me to achieve my successes. I believe that without the physical and occupational therapy I am receiving, I would have ended up in assisted living. The mobility I have is because of my therapy and the dedication of Tx:Team, specifically Megan Gidley, Tori Berry, and Kelly van Vliet.”

His progress is a powerful reminder of how personalized therapy can transform lives and restore independence.

 

Following surgery for a complicated leg fracture, Nikki, a patient at Frederick Health Physical Therapy and Sports Rehab Aspen Ridge, was wheelchair-bound and filled with anxiety about starting physical therapy. Her physical therapist, Priya Morgan, PT, DPT, provided the reassurance and support she needed. With exercises tailored to her comfort level, Nikki progressed from using a wheelchair to walking independently.

“The team at Aspen Ridge was always helpful, providing me with the necessary tools and encouragement to enhance my recovery. I am grateful for their dedication to my well-being. Priya told me in the very beginning she would always be my biggest cheerleader, and she proved this to be 100% true,” Nikki shared.

With Priya’s guidance and the support of the Aspen Ridge team, Nikki was able to overcome her fears and regain her independence. Her journey from a wheelchair to walking unaided highlights the power of compassionate care and personalized therapy.

These stories demonstrate the incredible impact physical therapy has on improving balance, mobility, and overall quality of life. This Physical Therapy Month, we celebrate the perseverance of these patients and the unwavering support of their therapists in helping them achieve their goals!

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.

The Important Role of Feet and Ankles

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The foot and ankle form a complex system of 28 bones, 33 joints, and over 100 ligaments, tendons, and muscles that serve as the foundational support for our entire body structure. They are essential for supporting body weight and maintaining balance, stability, and propulsion as we navigate different terrains.

Any discomfort, injury, or misalignment in the feet or ankles can significantly impact our mobility and posture, leading to potential pain or issues in the knees, hips, or lower back. Given the integral role of the feet in overall body function, addressing any related injuries or dysfunctions is crucial for maintaining a healthy and active lifestyle.

Common issues associated with the feet and ankles include hyper- or hypo-mobility, arthritis, overuse injuries like shin splints and tendonitis, ankle sprains, instability, and post-fracture complications.

Physical therapy offers effective solutions to alleviate these problems. Physical therapists specialize in assessing, treating, and enhancing the function of the foot and ankle through a combination of techniques such as manual therapy, targeted exercises for strengthening, balance enhancement, and posture correction. PTs personalize treatment plans to address specific goals and diagnoses, aiming to alleviate pain, enhance strength, restore motion, improve stability, and reduce chance of future injury. PTs can conduct thorough gait analyses to identify and rectify any biomechanical abnormalities, thereby reducing strain and dysfunction throughout the body. Thanks to physical therapy, you can return to an active, pain-free lifestyle by minimizing limitations and optimizing overall foot and ankle function.

Temporomandibular Joint Dysfunction

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Temporomandibular joint dysfunction (“TMD”) is a musculoskeletal problem of the jaw generally characterized by jaw pain and clicking and often accompanied by headaches, tinnitus (ringing in the ears), and neck pain. It can be worsened by poor postural habits, grinding/clenching teeth while sleeping or awake, sleep apnea, dental conditions, chewing gum, ice or other dense items, eating foods that require wide jaw opening, stress or psychological trauma, and others. Common treatment options include a bite or night guard, dental care, psychotherapy, physical therapy, and surgery.

Physical therapists evaluate and treat both the temporomandibular joint (TMJ) and the cervical spine (neck). Clinicians begin a course of care by evaluating the neck and jaw to identify patients’ unique presentation and develop customized treatment plans accordingly. During the evaluation process, neck and jaw mobility, strength, jaw opening and closing, airway clearance, surrounding tissue tenderness, muscle and ligament tightness, disc and retrodiscal tissue mechanics, signs of grinding/clenching and posture are assessed.

Physical therapy treatment often involves a combination of manual therapy, exercise, postural training, eating and chewing education, dry needling, and other modalities to address both jaw and neck pain and dysfunction. Physical Therapy is often provided in conjunction with medical management, dental care, and psychotherapy as appropriate. Treatment for TMD can range from weeks to months and is often related to complexity and chronicity of condition.

Patients who are compliant with care including self-management typically appreciate the greatest success. Your dentist, physician, nurse practitioner or physician assistant can refer you to physical therapy.

 

Dr. Mike Winebrenner is a 1999 graduate of the Bachelor of Science program in Physical Therapy at Daemen College and a 2008 graduate of the Master of Business Administration program from Loyola College in Maryland.  He earned his Doctor of Physical Therapy from Widener University in 2009.  Mike is Dry Needling, LSVT BIG and Bike Fit certified. Additionally, he has advanced training in temporomandibular joint dysfunction (TMD). With a strong background in spine care, his focus is on long term prevention and wellness.  Mike’s commitment to exercise and wellness is evident by his active lifestyle, including cycling, fishing, kayaking, hiking and health club exercise.

Why Do My Joints Hurt in the Cold?

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While there is no single explanation on why cold weather can affect the joints and cause pain, experts have several possible explanations.

Changes in barometric pressure, or the pressure of the air, can affect the body. When barometric pressure drops, tendons, muscles, and surrounding tissues expand. This expansion can induce discomfort, given the confined space within the body. When the cartilage that cushions the bones inside a joint has been worn away, the nerves in exposed bones might pick up on changes in pressure. Humidity, precipitation, and temperature are also at play with weather, making it challenging for scientists to pinpoint the precise cause.

Low temperatures can make the fluid inside joints thicker, thus making them feel stiffer. When temperatures drop, nerves and blood vessels in extremities constrict, reducing blood flow to preserve warmth for vital organs. This vascular response can lead to stiff and achy joints. Rainy, chilly days also contribute to a decrease in physical activity. When people become less active, joints can become inactive and subsequently stiffen. Those with arthritis and chronic pain are more vulnerable to cold weather discomfort.

To fend off winter joint discomfort, consider adopting these proactive measures:

Bundle Up: Combat the cold by dressing in layers, indulge in warm showers or baths, and cozy up with a heating pad or electric blanket to soothe your muscles.

Stay Active: Keep your muscles and joints agile by engaging in low-impact exercises such as walking, yoga, or swimming. Steer clear of unnecessary joint strain, like lifting heavy objects.

Prioritize Rest and Nutrition: Ensure a good night’s sleep, maintain a healthy diet, and foster a positive mindset. These factors can positively impact various facets of your health, potentially alleviating joint pain.

The impact of weather on joint pain highlights the need for a holistic lifestyle approach. Adopting lifestyle changes can play a pivotal role in combating winter joint discomfort. For individuals seeking personalized guidance and specialized care, the expertise of a physical therapist can be instrumental in managing and mitigating the effects of joint pain.

The assistance of a qualified physical therapist can provide targeted and individualized solutions. A physical therapist, with their knowledge of biomechanics, exercise physiology, and rehabilitation techniques, can tailor a treatment plan to address the specific needs of individuals experiencing joint pain. Through collaborative efforts, individuals can work towards enhancing joint mobility, reducing pain, and improving overall quality of life, even in the face of challenging weather conditions. Embracing a comprehensive approach that combines personal initiatives with professional guidance is key to effectively managing joint pain, ensuring a more comfortable and active lifestyle.

Source: UChicago Medicine, Columbia University Irving Medical Center

Choose PT First for Low Back Pain

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Around four out of five people have low back pain at some point in their lives. Low back pain is one of the most common reasons people visit their healthcare providers.  

What Can Cause Low Back Pain?

  • As people age, bodies change. Being less active can accelerate changes including reduced flexibility and strength, which can result ini pain and stiffness.
  • People who are carrying excess weight are more likely to suffer from low back pain with the added weight increasing pressure on the joints of the body.
  • Repetitive lifting and bending as part of your daily work can increase the risk of injury.
  • Acute injury from overexertion including lifting a heavy object or performing several hours of activity that your body isn’t prepared for.

Evidence has shown that most patients with low back pain can recover faster when the patient chooses physical therapy first. PT is a less costly alternative to medication, surgery, and other invasive medical procedures. This is why states have passed legislation allowing patients to go directly to a physical therapist without a physician’s referral.  

Don’t Be a Statistic

  • $50 billion is spent on back pain annually
  • There are 31 million people with back pain
  • 50% of working Americans admit to back pain
  • Only 7% of low back pain patients go to see a physical therapist

For the senior population, Physical Therapist Thad Poitevint goes by the mantra, “Check yourself and correct yourself before you end up with pain.” He adds, “Go heavy on the emphasis on good body mechanics and positioning with the senior population. I tell them to check their posture and make corrections in real time. Small changes that are made consistently over time can help prevent low back pain and other spine issues.”  

How to Prevent Low Back Pain

You can’t prevent all lower back pain, but you do have control over some aspects in your life that can help.

  • Maintain a healthy weight.
  • Get regular exercise to maintain flexibility and strength.
  • Reduce risk of injury when lifting by testing the weight, keeping the object as close as possible, engaging your core, and using your legs.  
  • Avoid bending and twisting at the same time.  

Physical therapy can help determine the cause of your back pain and design a treatment plan that is specific to you and your goals. If back pain is changing how you move, impacting daily function, or limiting the activities you enjoy, contact a physical therapist to schedule an appointment.