The spring is right around the corner. We are all very excited to be able to get outdoors and back to the sports and activities we love. But you may want to wait just a second.
It’s been a few months indoors with not too much in the way of preparation for the coming active seasons. We routinely treat people for injuries during their competitive or active season but we always wish we could have seen them before they got going!
So many injuries result from improper mechanics, poor flexibility and overall decreased joint health. The great thing is that if you catch some of these problems before you get going full force, you can head off injuries and even improve your performance.
The reason is actually pretty simple: Let’s take a softball or baseball player. They spend the entire winter in their normal routine of sitting at a desk and staring longingly at the snow covered ground wishing the spring and summer to come soon. Sitting at a desk and forgetting how important upper body and shoulder posture is, it gets worse and worse. He/she may even experience some neck or back pain over the winter that resolves slightly.
Now it’s spring!!! Yea! On the first warm day they grab their glove and a few friends and get after it! They feel good! Pain isn’t a problem and they are enjoying the weather. … that is until the next day. Shoulder pain, neck pain, arm pain all creep in. What happened? Well during that winter while each of us is hard at work, our muscles forget the “athlete mode” and go into “worker mode”. Everything an athlete needs for efficient and powerful movement is essentially reset.
IF they'd have asked themselves a few questions before running out there on the first lovely day, they’d might have learned that not everything is how they left it.
1. Have I kept moving?
2. Am I in the same condition now that I was last season (year/spring/etc)?
3. Did my aches and pains from last season resolve?
4. Am I ready?
If you can answer these questions with an honest YES, then you might be good to go! Just be sure to warm-up properly before hand and don't overdo it the first time out.
If even one of them is a NO, consult with someone who will sit and discuss some ways to get you back to 100%.
A good performance-minded PT will gladly consult with anyone who is looking to prevent injuries. We're much happier seeing our friends out there enjoying themselves rather than spending time on the treatment table.
Get after it!
Tuesday, February 22, 2011
Monday, January 24, 2011
1 + 1 = 3!
This time of year is about rejuvenation, starting fresh, finding ways to improve yourself and reconnecting with what’s important in your life. There are many different professionals that are equipped to assist you. Some have skills in fitness and exercise while others have unique expertise in pain, mobility and health.
We all have different priorities that guide our decisions. Here I give you the information you need to make the best choices about your health.
If help with body weight, strength, flexibility and stamina is what you seek then your best bet is to find a personal fitness professional in your area. What to ask:
1. How long have you been training?
a. Beware novices and people who are just ‘part-time’ trainers. It takes about 5 years of work with clients to become proficient at maximizing results.
2. Are you certified? What is your education in the field of Health and Fitness?
a. There are many, many certifications and all are not created equal. Some reputable organizations are ACSM, NSCA, NSPA, ACE and AFAA. If they don’t name one of these, they’d better have some good formal education credentials.
3. What is a typical session like?
a. Key words to look for here include: warm-up, flexibility training, cardiovascular conditioning, variety, pace, energy, education, FUN! That last one is lost on many. If you’re enjoying your experience you will have a better outcome.
Other people are seeking ways to decrease their overall pain levels and increase their mobility. Now, this is a job for a good Physical Therapist. The field is widely misunderstood as a place where you go if you’ve had surgery or a major accident. Physical therapists do some of their best work picking out smaller problems that will prevent larger ones in the future. Here’s what to ask:
1. What is your specialty?
a. PTs are licensed by the state in which they practice. Their formal education is rigorous and in-depth. However, some PTs address issues that others do not. For example, if you have joint pain, it may not be wise to see someone who specializes in fibromyalgia, a nerve disorder.
2. How long have you been in practice?
a. PTs are thought of as novice practitioners inside of 3 years from their licensure.
3. What is your approach or method for diagnosis and treatment?
a. There are many valuable techniques and methods. The key is that the PT can explain them to you sufficiently so that you are certain you’re getting the experience you need.
Of course, the best situation is being cared for in a place that does both of these in synergy to maximally benefit their clientele. These clinics are out there if you look hard enough.
We all have different priorities that guide our decisions. Here I give you the information you need to make the best choices about your health.
If help with body weight, strength, flexibility and stamina is what you seek then your best bet is to find a personal fitness professional in your area. What to ask:
1. How long have you been training?
a. Beware novices and people who are just ‘part-time’ trainers. It takes about 5 years of work with clients to become proficient at maximizing results.
2. Are you certified? What is your education in the field of Health and Fitness?
a. There are many, many certifications and all are not created equal. Some reputable organizations are ACSM, NSCA, NSPA, ACE and AFAA. If they don’t name one of these, they’d better have some good formal education credentials.
3. What is a typical session like?
a. Key words to look for here include: warm-up, flexibility training, cardiovascular conditioning, variety, pace, energy, education, FUN! That last one is lost on many. If you’re enjoying your experience you will have a better outcome.
Other people are seeking ways to decrease their overall pain levels and increase their mobility. Now, this is a job for a good Physical Therapist. The field is widely misunderstood as a place where you go if you’ve had surgery or a major accident. Physical therapists do some of their best work picking out smaller problems that will prevent larger ones in the future. Here’s what to ask:
1. What is your specialty?
a. PTs are licensed by the state in which they practice. Their formal education is rigorous and in-depth. However, some PTs address issues that others do not. For example, if you have joint pain, it may not be wise to see someone who specializes in fibromyalgia, a nerve disorder.
2. How long have you been in practice?
a. PTs are thought of as novice practitioners inside of 3 years from their licensure.
3. What is your approach or method for diagnosis and treatment?
a. There are many valuable techniques and methods. The key is that the PT can explain them to you sufficiently so that you are certain you’re getting the experience you need.
Of course, the best situation is being cared for in a place that does both of these in synergy to maximally benefit their clientele. These clinics are out there if you look hard enough.
Thursday, January 13, 2011
Resolve to Succeed
This time of year, we each make promises to ourselves. We say that we're going to get back into the gym, we're going to eat better, we're going to remove stress from our lives and appreciate those around us more. Our hearts are always in the right place but most New Year’s Resolutions fail because of poor planning and because we set lofty and unrealistic goals. That's if we set goals at all!
The resolution of losing 20 pounds in January is possible but unrealistic. From a health stand point, it’s plain-old not healthy to lose weight that fast.
Saying you will go to the gym every day only sets you up for failure as it's practically impossible, and in most cases, generally a bad idea. This one is especially hard if you’re not accustomed to exercising on a regular basis which is where the majority of us struggle.
Here is the formula for making a lasting change in your health and wellness this 2011
1. Break this goal down into attainable and measurable short term goals. Weekly goals are great, monthly goals might give us too much wiggle room and negatively impact our planning.
2. Consult with a professional to set a realistic long term goal.
3. Keep records to easily track your progress
4. BE HONEST with yourself and those who are helping you. If you strayed from your "perfect" meal plan, then note that mistake. Note why it happened. Did you miss a workout that you thought was well planned out? That's ok. We will all make those mistakes. Learn why it didn't work for you that day/week and adjust your plan so that you know where you stand in the terms of your long term goal.
5. Keep the goal in mind. Sometimes you will want to jump ship. Sometimes it may not seem worth it. If so, reexamine the long term goal. Consult with your fitness pro. While it might have been realistic, it may not have been practical given your circumstances.
6. Make the adjustments and keep improving. The trick is to set all of your goals and measures up in a way that even if you fall just short of any, you will come out at a better place in the end.
The resolution of losing 20 pounds in January is possible but unrealistic. From a health stand point, it’s plain-old not healthy to lose weight that fast.
Saying you will go to the gym every day only sets you up for failure as it's practically impossible, and in most cases, generally a bad idea. This one is especially hard if you’re not accustomed to exercising on a regular basis which is where the majority of us struggle.
Here is the formula for making a lasting change in your health and wellness this 2011
1. Break this goal down into attainable and measurable short term goals. Weekly goals are great, monthly goals might give us too much wiggle room and negatively impact our planning.
2. Consult with a professional to set a realistic long term goal.
3. Keep records to easily track your progress
4. BE HONEST with yourself and those who are helping you. If you strayed from your "perfect" meal plan, then note that mistake. Note why it happened. Did you miss a workout that you thought was well planned out? That's ok. We will all make those mistakes. Learn why it didn't work for you that day/week and adjust your plan so that you know where you stand in the terms of your long term goal.
5. Keep the goal in mind. Sometimes you will want to jump ship. Sometimes it may not seem worth it. If so, reexamine the long term goal. Consult with your fitness pro. While it might have been realistic, it may not have been practical given your circumstances.
6. Make the adjustments and keep improving. The trick is to set all of your goals and measures up in a way that even if you fall just short of any, you will come out at a better place in the end.
Wednesday, December 15, 2010
2011 New Year Resolution Event!!
Buy 5 personal training sessions, get 1 FREE! NO LIMIT on the number of sessions you can purchase and so NO LIMIT on the number of FREE TRAINING SESSIONS you can earn. Offer valid from now through January (1/31/2011).
Gift Certificates available.
Train with one of the most talented groups of Fitness Pros in Northern VA! Huge savings on what is already the best value in the area. Your satisfaction is GUARANTEED!
Contact us today at info@sparkphysio.com to get started.
Anyone can take advantage of this offer, so feel free to share this offer with your friends and family.
Be well in 2011!!!
Gift Certificates available.
Train with one of the most talented groups of Fitness Pros in Northern VA! Huge savings on what is already the best value in the area. Your satisfaction is GUARANTEED!
Contact us today at info@sparkphysio.com to get started.
Anyone can take advantage of this offer, so feel free to share this offer with your friends and family.
Be well in 2011!!!
Monday, December 6, 2010
Know Your Physical Therapist?
Being able to make good decisions about your health care begins with an understanding about different health professionals, how they can help and how to know if you have chosen the right one for your situation.
Physical therapists have changed a lot in the recent past. Nowadays, most people are free to see a PT directly without the need for a prescription or a visit to their primary doctor.
PTs are more highly skilled in differentiating between problems we can solve or issues that must be referred to a different medical specialist.
More often now we see people as an alternative to surgery or to pick up on clues that can prevent pain or injury altogether while still maintaining our high value post-surgery skills.
We are the Movement People. If your pain impacts your ability to work or enjoy your free time then we highly recommend you find a PT in your area who will find the problem and design a comprehensive plan to get you pain free again.
There are several criteria we urge people to examine.
Doctorate level education: Not all PTs are educated in the same way or with the same intensity. You want to work with the best available when it’s your body on the line.
Treatment time with a PT: Many clinics pass off a lot of treatment to less educated and less attentive aides or technicians. Be sure to know how much hands-on time you will be getting with your PT. This is equivalent to seeing a nurse when you wanted to see your physician. This piece couldn’t be stressed enough. The more time with your PT, the faster you will get better and back to pain free activity.
Sometimes clinics that provide the highest ratio of PT to client time may require you to bill your own health insurance. While this might sound inconvenient, practices that operate in this manner are typically among the highest in client satisfaction. Additionally, and this is an important tip, the total cost of treatment is relatively the same as when the clinic bills your insurance for you when one takes into account co-pays and the amount of time that treatment will take.
Expertise in a specialty: Some PTs work with children, others with athletes. Some specialize in certain injuries or certain sports. Become educated about the specialty of the PT or the practice that you are selecting so you are certain you will receive the best care.
Do your best to follow this advice and you will surely be in good hands with a physical therapist.
Physical therapists have changed a lot in the recent past. Nowadays, most people are free to see a PT directly without the need for a prescription or a visit to their primary doctor.
PTs are more highly skilled in differentiating between problems we can solve or issues that must be referred to a different medical specialist.
More often now we see people as an alternative to surgery or to pick up on clues that can prevent pain or injury altogether while still maintaining our high value post-surgery skills.
We are the Movement People. If your pain impacts your ability to work or enjoy your free time then we highly recommend you find a PT in your area who will find the problem and design a comprehensive plan to get you pain free again.
There are several criteria we urge people to examine.
Doctorate level education: Not all PTs are educated in the same way or with the same intensity. You want to work with the best available when it’s your body on the line.
Treatment time with a PT: Many clinics pass off a lot of treatment to less educated and less attentive aides or technicians. Be sure to know how much hands-on time you will be getting with your PT. This is equivalent to seeing a nurse when you wanted to see your physician. This piece couldn’t be stressed enough. The more time with your PT, the faster you will get better and back to pain free activity.
Sometimes clinics that provide the highest ratio of PT to client time may require you to bill your own health insurance. While this might sound inconvenient, practices that operate in this manner are typically among the highest in client satisfaction. Additionally, and this is an important tip, the total cost of treatment is relatively the same as when the clinic bills your insurance for you when one takes into account co-pays and the amount of time that treatment will take.
Expertise in a specialty: Some PTs work with children, others with athletes. Some specialize in certain injuries or certain sports. Become educated about the specialty of the PT or the practice that you are selecting so you are certain you will receive the best care.
Do your best to follow this advice and you will surely be in good hands with a physical therapist.
Friday, October 22, 2010
What a Pain In the Neck! As Seen in the current "Your Health Magazine"
Pain resulting from poor posture is becoming more prevalent. With people spending increased amounts of time in front of computer screens, on laptops, and on the phone, more people are dealing with neck pain on a regular basis. Your mom was right when she continually told you to sit up straight and to not slouch. She was looking out for your neck and back health the entire time.
What Gives us Bad Posture?
• The spaces in which we work are set up in a way that feeds into back, head, neck and trunk alignment. Forcing yourself to sit with your head protruding forward and your shoulders rounded only makes that portion of your posture worse.
• Weak neck, back and core muscles are often a big problem. These muscles come specially equipped to hold you upright. Most of us train our “six pack” muscles (rectus abdominus) very hard but forget about some of our strongest core stabilizers, the transverse abdominus. If your core and back muscles are strong, you are winning a very important battle against neck pain.
How is This Related to my Pain?
• When the above is going on, the muscles that support your head and neck work extra hard to keep things in line. The problem is that these muscles fatigue quickly and cause pain that can radiate from the top of your head, all the way down to your shoulders and further still toward your mid-back.
How Can You Fix This Yourself?
• First things first: take a look at your workspace. The computer screen should be at or just slightly below eye level. Your keyboard should be in a position that allows your elbows and wrists to be supported and relaxed. Your chair should be at a height that allows your feet to be firmly on the floor and knees at ninety-degree angles.
• Improve your core and back strength. Row, row, row your back. There is a lot of variety at most fitness centers, but ask questions if you are not sure of what to do. Using these machines will ensure that you are strengthening your back and neck-supporting muscles in a way that will most benefit you. For core strength, try to integrate planks and pelvic tilting exercises to get those deep muscles to work hard for you.
What Gives us Bad Posture?
• The spaces in which we work are set up in a way that feeds into back, head, neck and trunk alignment. Forcing yourself to sit with your head protruding forward and your shoulders rounded only makes that portion of your posture worse.
• Weak neck, back and core muscles are often a big problem. These muscles come specially equipped to hold you upright. Most of us train our “six pack” muscles (rectus abdominus) very hard but forget about some of our strongest core stabilizers, the transverse abdominus. If your core and back muscles are strong, you are winning a very important battle against neck pain.
How is This Related to my Pain?
• When the above is going on, the muscles that support your head and neck work extra hard to keep things in line. The problem is that these muscles fatigue quickly and cause pain that can radiate from the top of your head, all the way down to your shoulders and further still toward your mid-back.
How Can You Fix This Yourself?
• First things first: take a look at your workspace. The computer screen should be at or just slightly below eye level. Your keyboard should be in a position that allows your elbows and wrists to be supported and relaxed. Your chair should be at a height that allows your feet to be firmly on the floor and knees at ninety-degree angles.
• Improve your core and back strength. Row, row, row your back. There is a lot of variety at most fitness centers, but ask questions if you are not sure of what to do. Using these machines will ensure that you are strengthening your back and neck-supporting muscles in a way that will most benefit you. For core strength, try to integrate planks and pelvic tilting exercises to get those deep muscles to work hard for you.
Tuesday, October 5, 2010
FREE Injury Prevention and Pain Screenings
October is National Physical Therapy Month. To raise awareness about how physical therapists can be used as a resource to prevent pain and improve performance, we are offering FREE Physical Therapy Evaluations.
We will be performing evaluations and physical exams to uncover the reasons behind current and past pain issues that may have prevented you from reaching your true potential.
Contact us at your convenience to set up an appointment.
Happy National Physical Therapy Month.
We will be performing evaluations and physical exams to uncover the reasons behind current and past pain issues that may have prevented you from reaching your true potential.
Contact us at your convenience to set up an appointment.
Happy National Physical Therapy Month.
Tuesday, September 28, 2010
As seen in October Edition of "Your Health Magazine": New Season, New Work Out
Fall is around the corner. A slight chill is in the air. And you are stuck in an exercise rut!
Most of us like to get into a groove when it comes to working out. But many times this is the reason we quit before we’ve made it to our goals! Need some variety? Now is a great time to shake-up that exercise “routine.”
Here are three simple ways to inject some variety and fun back into your day-to-day fitness.
Cross Training:
• By definition, this can be described as performing an activity that is in no way related to a target activity. Choose a sport or activity that you have never done and have wanted to learn, and do that three times per week over the next month instead of your usual program. This will keep your body guessing and the results coming.
Try Some Fun Indoor Activities:
• Find a swimming pool: Swimming is great exercise and, even if you can’t swim, the benefits from normal exercise movements in a pool are widely recognized. Swimming also helps alleviate the aches and pains associated with exercise.
• Rock climbing: There are several safe indoor facilities that you can try and most charge little or nothing to give you a crack at it. It’s fun, exciting and especially challenging! It is a great workout in a small amount of time — perfect for the person who likes to work hard but is dealing with some time constraints.
• Join a racquetball, squash or volleyball league: Often times, experience and skills are not a requirement for these groups. The idea is to find something you can have fun with while trying to improve your skills and fitness.
Hired Help:
• The best way to make your current exercise regimen more enjoyable is to learn some new exercises! There are thousands of ways to vary your weight training or cardiovascular exercise program, but often times our clients simply tell us, “I would have never thought of that!”
• Be sure to do your homework. There are many resources available to find the best fitness professional near you. This will ensure that you and your new trainer are a good personality fit and that they possess the skills and knowledge necessary for safe and effective help.
Most of us like to get into a groove when it comes to working out. But many times this is the reason we quit before we’ve made it to our goals! Need some variety? Now is a great time to shake-up that exercise “routine.”
Here are three simple ways to inject some variety and fun back into your day-to-day fitness.
Cross Training:
• By definition, this can be described as performing an activity that is in no way related to a target activity. Choose a sport or activity that you have never done and have wanted to learn, and do that three times per week over the next month instead of your usual program. This will keep your body guessing and the results coming.
Try Some Fun Indoor Activities:
• Find a swimming pool: Swimming is great exercise and, even if you can’t swim, the benefits from normal exercise movements in a pool are widely recognized. Swimming also helps alleviate the aches and pains associated with exercise.
• Rock climbing: There are several safe indoor facilities that you can try and most charge little or nothing to give you a crack at it. It’s fun, exciting and especially challenging! It is a great workout in a small amount of time — perfect for the person who likes to work hard but is dealing with some time constraints.
• Join a racquetball, squash or volleyball league: Often times, experience and skills are not a requirement for these groups. The idea is to find something you can have fun with while trying to improve your skills and fitness.
Hired Help:
• The best way to make your current exercise regimen more enjoyable is to learn some new exercises! There are thousands of ways to vary your weight training or cardiovascular exercise program, but often times our clients simply tell us, “I would have never thought of that!”
• Be sure to do your homework. There are many resources available to find the best fitness professional near you. This will ensure that you and your new trainer are a good personality fit and that they possess the skills and knowledge necessary for safe and effective help.
Friday, September 3, 2010
Back to School and in a hurry!!
So you are late again. Kids need to get rushed off to the bus stop or to day care and you're behind as always. Did you remember your briefcase? Where are your keys? What time is it? OH, no! I'm WAY behind. Need to eat something: grab one of the kids sugary snacks? A pop tart might work.... dunno. Well, at least I have my coffee. Where is THE SPLENDA!!! ARGH.
No time for a real breakfast... again. You need a quick and nutritious on-the-go-meal. But what to do?
Here is a simple way to eat on the go and not deprive yourself, or your family, of the essential nutrition they need in the AM. Before bedtime, wrap up a good ol' PB&J and a banana or other hand held piece of fruit and pop it in the fridge.
Now you're all set. In a rush the next morning? Grab it and go. You can easily and safely eat a quick sandwich in the car on the way to work and you will be assured several hundred excellent calories in the process. Is breakfast a problem for your entire household? Replicate the above steps and now everyone's equipped for the first part of their day.
Give this a whirl and take a deep breath: your morning routine just got easier (and HEALTHIER!)
No time for a real breakfast... again. You need a quick and nutritious on-the-go-meal. But what to do?
Here is a simple way to eat on the go and not deprive yourself, or your family, of the essential nutrition they need in the AM. Before bedtime, wrap up a good ol' PB&J and a banana or other hand held piece of fruit and pop it in the fridge.
Now you're all set. In a rush the next morning? Grab it and go. You can easily and safely eat a quick sandwich in the car on the way to work and you will be assured several hundred excellent calories in the process. Is breakfast a problem for your entire household? Replicate the above steps and now everyone's equipped for the first part of their day.
Give this a whirl and take a deep breath: your morning routine just got easier (and HEALTHIER!)
Tuesday, August 10, 2010
As seen in this month's "Your Health Magazine": Back in Action!
Back pain is among the leading causes of disability across all age groups and is only second to ‘dizziness’ as the most commonly seen complaint at the doctor’s office.
Back pain doesn’t discriminate. It impacts everyone from expectant or new Moms, recreational to professional athletes, busy executives, and increasingly, even young children. This pain can range from mild to debilitating and can definitely decrease your mobility and overall quality of life.
Luckily there are few simple rules to follow to prevent back pain from playing a role in your day to day.
1. Sit up. Remember when your Mother told you to stop slouching? She knew how your posture impacts your back health. Just being conscious of sitting up straight throughout your day can significantly decrease your pain and other symptoms that result from what we in the physical therapy world call “poor postural awareness”.
2. Ergonomics at work and play. Ergonomics is a fancy word for your posture and body position. An easy way to help you out with Rule #1 is to take a close look at how you sit at work or at home. Is your chair helping or hurting you? We recommend that you support your lower back while seated using a towel roll, pillow or other type of lumbar support to make sure your lower back has a nice healthy forward curve. Also be sure to keep your work close to you. If your arms are reaching forward excessively your lower back is more likely to arch in the wrong direction.
3. Use your legs. Are you using good lifting technique around your home or when playing with your children? Most of us struggle with this but correcting this goes a very long way to decreasing pain.
4. Be strong. A regular exercise program designed to strengthen your core, hips and legs is one of the most important pieces of this puzzle. Improving your trunk and lower body strength can improve your postural awareness without you even knowing it. This is apparent when patients and clients of ours come back to us saying, “I notice that I slouch from time to time”. We love hearing this because before they never even realized it. Becoming aware of it is a huge step in the right direction.
5. Already have pain? It is widely recognized that conservative treatment for any spinal or pelvic restrictions, combined with a structured strengthening program, is the most effective way to regain your pain free mobility. Consult your physician or an orthopedic physical therapist to get started on a plan of care to rid you of pain for good.
Back pain doesn’t discriminate. It impacts everyone from expectant or new Moms, recreational to professional athletes, busy executives, and increasingly, even young children. This pain can range from mild to debilitating and can definitely decrease your mobility and overall quality of life.
Luckily there are few simple rules to follow to prevent back pain from playing a role in your day to day.
1. Sit up. Remember when your Mother told you to stop slouching? She knew how your posture impacts your back health. Just being conscious of sitting up straight throughout your day can significantly decrease your pain and other symptoms that result from what we in the physical therapy world call “poor postural awareness”.
2. Ergonomics at work and play. Ergonomics is a fancy word for your posture and body position. An easy way to help you out with Rule #1 is to take a close look at how you sit at work or at home. Is your chair helping or hurting you? We recommend that you support your lower back while seated using a towel roll, pillow or other type of lumbar support to make sure your lower back has a nice healthy forward curve. Also be sure to keep your work close to you. If your arms are reaching forward excessively your lower back is more likely to arch in the wrong direction.
3. Use your legs. Are you using good lifting technique around your home or when playing with your children? Most of us struggle with this but correcting this goes a very long way to decreasing pain.
4. Be strong. A regular exercise program designed to strengthen your core, hips and legs is one of the most important pieces of this puzzle. Improving your trunk and lower body strength can improve your postural awareness without you even knowing it. This is apparent when patients and clients of ours come back to us saying, “I notice that I slouch from time to time”. We love hearing this because before they never even realized it. Becoming aware of it is a huge step in the right direction.
5. Already have pain? It is widely recognized that conservative treatment for any spinal or pelvic restrictions, combined with a structured strengthening program, is the most effective way to regain your pain free mobility. Consult your physician or an orthopedic physical therapist to get started on a plan of care to rid you of pain for good.
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