Meet Two New Team IPT Members – Rachel and Katie!

Rachel K. Owen, Corrective Exercise Specialist and Lead Physical Therapy Aide Rachel has been support staff with Innovative Physical Therapy since 2015. She graduated from San Diego State University with a Bachelor of Science degree in Kinesiology with an emphasis in Pre-Physical Therapy.  Rachel has diverse fitness experience as a Stand-Up Paddle Board instructor and … Continue reading “Meet Two New Team IPT Members – Rachel and Katie!”

Rachel K. Owen, Corrective Exercise Specialist and Lead Physical Therapy Aide

Rachel has been support staff with Innovative Physical Therapy since 2015. She graduated from San Diego State University with a Bachelor of Science degree in Kinesiology with an emphasis in Pre-Physical Therapy.  Rachel has diverse fitness experience as a Stand-Up Paddle Board instructor and personal trainer to clients with a variety of functional fitness levels. Her certifications also include CPR/AED and Waterfront Lifeguard.

Throughout her own experiences as a former patient of physical therapy for a Lumbar spine injury, she recognized her enthusiasm for health science, fitness, and wellness. This prompted her special interests to include functional fitness focusing on core and back strengthening, but she has also developed a passion for working with the elderly population as well. She utilizes a perfect combination of strengthening and stretching to create a personalized training program for the most effective course to reach clients’ goals and improve quality of life. She provides personalized attention, professional instruction, and her creative and dynamic personality also keeps exercises exciting.  

In her spare time you can find her hiking, golfing, enjoying yoga, biking, paddle boarding, or exploring the outdoors in San Diego from the beaches to the mountains.

Katie St. Louis CPT, RYT

Katie is a Certified Pilates Teacher and a Registered Yoga Teacher.  She grew up dancing as a child and teen in Ontario, Canada dancing both competitively and recreationally.  Katie was first introduced to both Yoga and Mat Pilates in her early 20’s and though no longer in the dance world, Katie found Pilates to be the continuation of the movement that her body craved while Yoga allowed the centering and mindfulness she desired.  Her passion for movement continued to evolve throughout the years and after moving to San Diego and starting a family, Katie decided to become fully certified in both fields to be able to take her own practice further.

In 2015 she was Certified through Club Pilates Comprehensive Pilates Teacher Training and in 2017 became certified in Vinyasa Yoga.  Katie teaches Mat Pilates, both Group and Private Reformer classes, Vinyasa and Hatha Yoga and is certified in TRX and Trigger Point fascial release, Barre Above, and Perinatal Corrective Exercise. Katie focuses on the mind-body connection and combines different modalities and techniques to help her clients reach their goals and feel like their best selves.  She takes pride in the lightbulb moments that she can watch her clients have and truly believes that movement heals, every day. Katie’s love for Pilates and Yoga have allowed her to help people improve their own and that is what matters most to her.

When Katie is not in the studio, you can find with her family at the beach, in one of San Diego’s newest restaurants or reading a good book in her backyard hammock.

Innovative Physical Therapy Fitness Class Schedule

Fitness Classes being offered: Adaptive Yoga Adaptive yoga is one of the gentlest forms of yoga and will be practiced sitting or standing using a chair for support. Our chair yoga classes adapt the traditional branches of yoga – poses, meditation and breath – while using the aid of a chair for support making it safe, … Continue reading “Innovative Physical Therapy Fitness Class Schedule”

Fitness Classes being offered:

Adaptive Yoga

Adaptive yoga is one of the gentlest forms of yoga and will be practiced sitting or standing using a chair for support. Our chair yoga classes adapt the traditional branches of yoga – poses, meditation and breath – while using the aid of a chair for support making it safe, easy and enjoyable for people who may face physical limitations.  

Pilates/Barre Fusion

By combining the techniques of contemporary Mat Pilates with a Barre class, you’ll find an addictively graceful way to tighten and tone and create long, lean, powerful muscles.  Learn the fundamentals of Pilates that will support you as we flow to incorporate choreography and standing work at the Barre. We will begin by focusing on the deepest, intrinsic, postural muscles, and work outwards for a total body workout.

Unwind

Our society today has us living life hunching over our phones, our computers, even over our food! Take this time for yourself during your day to reverse those effects, stretch and open those areas that may be tight or blocked in our Unwind class.  We will add in props such as balls and rollers to provide a fascial release, going deep into the muscles. In this class we will also add in a time for meditation, which studies have shown have had numerous positive effects such as lowering stress levels and improved brain function.  Unwind will provide you with tools that you can take with you to mentally and physically implement wherever needed in your own life.

Circuit

Drop into our circuit training class for an efficient full body workout that not only builds strength, but also keeps your heart rate pumping. In this multi station circuit class you will alternate between which body part you are working to rest less and save time while also preventing injury.

Center Circle

In this class we will bond with friends but also burn calories from the core. We will focus on abdominal and gluteus strength with balance training to keep our own center circle in shape. This class is great for people who are looking for those six pack abs but also those recovering from low back pain or injuries.

Please call our office at 619-260-0750 to inquire about class schedule and pricing next time you are at the clinic.  We also have two massage therapists on site with a whole new waiting room and quiet space.

Stay tuned for our video newsletter which will give a tour of the new clinic, new gym space, and massage area!

Rolling Towards Better Health

In between regular massage treatments, it is important to maintain your muscular health with self-massage. One great way to do that is through foam rolling. It is an inexpensive way to sustain range of motion and lengthen the muscles while increasing flexibility. The consistent practice of self-massage is one that athletes use to keep their … Continue reading “Rolling Towards Better Health”

In between regular massage treatments, it is important to maintain your muscular health with self-massage. One great way to do that is through foam rolling. It is an inexpensive way to sustain range of motion and lengthen the muscles while increasing flexibility. The consistent practice of self-massage is one that athletes use to keep their body in top form, improve their workout and dramatically decrease the risk of injury. It is something that every person should be doing to better themselves. 

Foam rolling is a technique used to achieve myofascial release. Myofascial release is when you apply a consistent force to soft tissue over an extended period of time. It helps to smooth the muscle fibers while increasing the blood circulation and nutrient flow to the affected area. The rush of fresh blood helps to break up the sedentary blood in the tissue. It provides oxygen and glycogen to fatigued muscles, rejuvenating them. 

The risk of injuring oneself is reduced through foam rolling because it helps to decrease the recovery time after a strenuous workout. It helps to break up the lactic acid that gets built up in the muscle tissue during the workout. It reduces inflammation, helps to break up scar tissue and relieve joint stress. Once the muscle fibers are smoothed out with the roller, the various muscles are able to glide past one another with less friction, lessening the likelihood to be damaged or injured. 

There are a variety of foam rollers on the market. The color of the roller will depict its firmness. The grey roller is the least dense and best designed for beginners as it allows movement between the muscles, bones and roller. The green roller has a medium firmness and provides a medium massage pressure. The black roller is a hard pressured self-massager, best for the experienced foam roller. The dimpled roller is design to achieve a deeper massage to trigger points. It is best used on the back and shoulders to get a deeper release. 

Ask your physical therapist or massage therapist which roller is best suited for you. Inquire which exercises are best for your ailments and learn the proper way to roll to get the maximum benefit.  

Tennis Elbow Vs. Golfer’s Elbow – Do You Know the Difference?

Tennis Elbow (Lateral Epicondylitis), is a painful condition of the elbow caused by overuse or repetitive wrist extension activities. Wrist extension activities include: excessive typing, performing tennis backhand motion, and performing household chores such as dusting or window washing.  True tennis elbow is acute inflammation of the wrist extensor muscle tendon junction as it attaches … Continue reading “Tennis Elbow Vs. Golfer’s Elbow – Do You Know the Difference?”

Tennis Elbow (Lateral Epicondylitis), is a painful condition of the elbow caused by overuse or repetitive wrist extension activities. Wrist extension activities include: excessive typing, performing tennis backhand motion, and performing household chores such as dusting or window washing.  True tennis elbow is acute inflammation of the wrist extensor muscle tendon junction as it attaches to the bone. The tendon becomes damage from overuse and leads to pain with active wrist and elbow movements. This pathology can turn into a chronic condition known as Lateral Epicondylosis which degeneration of the tendon without the natural inflammatory process.  This can lead to thickening and scarring of the tendon causing it to break down.

Golfer’s Elbow (Medial Epicondylitis), is a painful condition of the elbow caused by repetitive wrist flexion activities or gripping activities.  Similar to Tennis Elbow, there is localized acute inflammation of the common wrist flexor tendon as it attaches to medial epicondyle of the elbow. Activities of daily living that can increase symptoms are: shaking hands, turning a doorknob, or lifting weights.

Both conditions can get worse without proper treatment or if ignored can turn into a chronic pathology. Physical therapy is proven to be able to successfully treat these two pathologies and allow for return to normal activities much quicker and prevent them from returning.

Stay tuned for our video showing various stretches and exercises to prevent and heal tennis and golfer’s elbow.

#ChoosePT – Help End Opioid Addiction by Choosing Physical Therapy

We at Innovative Physical Therapy along with the APTA (American Physical Therapy Association) want to spread the word and raise awareness of physical therapy as a safe and effective alternative to opioids for the treatment of chronic pain conditions. Learn more about the #ChoosePT initiative at www.moveforwardpt.com    

We at Innovative Physical Therapy along with the APTA (American Physical Therapy Association) want to spread the word and raise awareness of physical therapy as a safe and effective alternative to opioids for the treatment of chronic pain conditions. Learn more about the #ChoosePT initiative at www.moveforwardpt.com

 

 

Osteoporosis – All About Them Bones!

Osteoporosis literally means “porous bone.” Bones that were once strong become weak, brittle and susceptible to fractures.  It is a silent disease because there are no symptoms. Breaking a bone is often the first indication of osteoporosis. An estimated 54 million people suffer from low bone mineral density or osteoporosis. Our bones are a living … Continue reading “Osteoporosis – All About Them Bones!”

Osteoporosis literally means “porous bone.” Bones that were once strong become weak, brittle and susceptible to fractures.  It is a silent disease because there are no symptoms. Breaking a bone is often the first indication of osteoporosis. An estimated 54 million people suffer from low bone mineral density or osteoporosis.

Our bones are a living tissue and in a constant state of remodeling. With this remodeling, there is a level of bone breaking down and new bone being made. A person’s bone mass reaches its peak in his/her late 20’s.  Osteoporosis occurs when the loss of bone is greater than the creation of new bone.

There are a number of factors that can increase the likelihood of developing osteoporosis. Some of these risk factors are out of your control including:

  • Age, older > risk
  • Sex, female > male
  • Race, white or Asian descent > all others
  • Family History
  • Body Frame Size, smaller frame size > risk
  • Medical Conditions including diabetes, autoimmune disorders, hyperthyroidism
  • Medications including steroids, acid reflux meds

Risk factors that place you at risk and can be controlled include:

  • Cigarette Smoking
  • Excessive Alcohol Consumption
  • Poor Diet low in calcium
  • Sedentary Lifestyle

The first step in the prevention and treatment of osteoporosis is determining if there is significant bone loss.  Your physician may recommend a non-invasive bone density test, DEXA scan. This test measures the strength and thickness of your bones. The National Osteoporosis Foundation recommends a DEXA scan for any woman 65 years old or older and any younger woman with a history of a fracture.

If you have been diagnosed with osteoporosis, lifestyle changes may be necessary to improve bone density and prevent fractures. Weight bearing exercises and performing correct body mechanics are just two factors that may need to be addressed. Your physical therapist would be a valuable resource to help educate you on appropriate exercises, body mechanics and ergonomics, and balance activities to improve bone density and prevent falls and fractures.

For further information please check out the National Osteoporosis Foundation website, www.nof.org.

 

How to Keep Your Balance with Dynamic Balance Exercises

Dr. Brandon Brym, DPT takes us through some dynamic balance exercises. Dynamic balance is defined as the ability to move the body outside of its base of support or the act of maintaining postural control while moving. This should be a consistent part of your exercise routine.

Dr. Brandon Brym, DPT takes us through some dynamic balance exercises. Dynamic balance is defined as the ability to move the body outside of its base of support or the act of maintaining postural control while moving. This should be a consistent part of your exercise routine.

ABCDE… Of Sun Cancer Prevention

With summer coming to an end, we thought it would be beneficial to go over some basic information regrading skin cancer prevention and early detection. With an increase in outdoor activity comes an increased risk of skin cancer. Skin cancer is by far the most common type of cancer in the United States and in … Continue reading “ABCDE… Of Sun Cancer Prevention”

With summer coming to an end, we thought it would be beneficial to go over some basic information regrading skin cancer prevention and early detection. With an increase in outdoor activity comes an increased risk of skin cancer. Skin cancer is by far the most common type of cancer in the United States and in fact more episodes of skin cancer are diagnosed than all other cancers combined!!! The number of skin cancer cases continue to go up in the United States. 

Skin Cancer is most often caused by excessive exposure to Ultraviolet rays. Most exposure comes from the sun but there are also man-made sources of UV light, such as tanning beds and sun lamps.  Early detection of skin cancer is key, as most forms of skin cancer are easily treatable if caught early.

Good news is you only need your eyes and a mirror to detect changes in your skin. Here is an easy way to remember what to look for by using the ABCDE’S of skin changes. 

A – Asymmetry – One half of the mole doesn’t look like the other half

B – Border – Irregular border

C – Color – Different color than normal

D – Diameter – An increase in Size of mole or mark 

E – Evolving – If a mole becomes elevated, increase in size or color change

S – Symmetry  – If one side of the mole looks different than the other side

You don’t have to wait to see your dermatologist to have your skin checked out, being proactive and constantly monitoring your skin can be very important to your health. If you notice any changes in your skin or moles immediately get in to see your dermatologist. We hope you had a safe and healthy summer, always wear sunblock and protective clothing when outdoors!!!

Do You Know What it Takes to Remain Upright and Steady?

Balance is the interaction of three systems: the visual, vestibular, and the proprioceptive system. Visual System – Your eyes play a significant role in balance. Giving you a picture of where you are in relation to things surrounding you. There are sensory receptors in your retina called rods and cones. Rods help vision in low … Continue reading “Do You Know What it Takes to Remain Upright and Steady?”

Balance is the interaction of three systems: the visual, vestibular, and the proprioceptive system.

Visual System – Your eyes play a significant role in balance. Giving you a picture of where you are in relation to things surrounding you. There are sensory receptors in your retina called rods and cones. Rods help vision in low light situations and cones help with color. These are associated with balance because when light hits the rods and cones, impulses are sent to your brain that give you cues on how you are oriented relative to objects around you.

Vestibular System – An organ located in the inner ear, is responsible for maintaining general equilibrium. The receptors in the vestibular system provide information that lets you sense forward and backward, as well as upward and downward movement and to detect rotation of the head while keeping the eyes still. The vestibular system has direct control over the eyes so they can directly compensate for head movements. This is what connects the visual and vestibular systems together, about 20% of the nerve fibers in the eyes interact with the vestibular system.

Proprioceptive System – Muscles and joints. Proprioception is the process where the body can change muscle contraction in direct response to information regarding external forces, giving it the ability to sense the orientation of your body in your environment. A best example is how we can tell that an arm is raised above our head, even when our eyes are closed. Stretch receptors in your muscles keep track of your joint positions in your body.

These three systems that create your balance all work together to keep you mobile and functioning. Continuing to strengthen these systems can prevent injury and fall risk.

 

Test your balance today with your IPT therapist and see where you stand! (pun intended!). Ask about our balance test and receive balance exercises and tips to improve your overall balance health!

Studies have shown that if health care providers deliver screenings for fall risk that as many as 45,000 fewer falls can occur and over $442 million in expenses for said falls would drop.

In our Video Newsletter this month we will show you exercises for balance and how you can decrease your fall risk.