SERC Physical Therapy

Whether your goal is to increase your fitness level, accomplish a new athletic goal, or compete against a friend, running a 5K is an excellent challenge to take on this summer. Here are 6 tips to help you prepare: *Include cross-training. Running by itself will be less effective and could lead to injuries. Resistance training, dynamic and static stretching, and cross-training with other means of cardio (bike, elliptical, swimming) will help prepare your body for your race. *...Find a running program and follow its routine. Start slowly and build up to your goal distance. Split the distance between walking and running until you are able to run the full distance. *Listen to your body, especially your muscles and joints. If you experience pain or tightness in a joint, it is OK to slow down or stop. *Find a partner to run with who is at your level. Running is a physical and mental challenge, and having a friend’s support in overcoming your obstacles can be helpful. *Warm up properly before every run. A warm-up lasting five to 10 minutes will get your heart and muscles ready. Stretching after you run will help you be a little more flexible for your next workout. *Stay hydrated. Drink water before and after your run to keep your body happy and healthy. These tips, and of course a little sweat and hard work, will get you ready for the 5K in no time!

A successful workout can give you a dopamine rush and leave you feeling great throughout the day, but how much is too much? Our bodies do a great job of letting us know when we’re pushing things too far. Here are some of our top tips to limit injuries in the gym. Focus on Multiple Muscle Groups Focusing on one muscle group in isolation can lead to overuse injuries and a lack of development in other areas of your body. When working out, you should work to implement a compre...hensive program that will help you build functional strength, improve your endurance, and increase your range of motion in all muscle groups, not just one. Get Excited About Your Workouts Disinterest in your workout can lead to poor form or technique. For example, you may choose the wrong amount of weight on a machine, forget the number of repetitions you’ve done, or speed through the exercises to get the workout over. Listen to Your Soreness Muscle soreness is one of the side effects that can stem from a workout and the intense stress you place on your muscles. Of course, every great workout creates some level of soreness, but it can become a concern when it turns into pain or lasts for an extended period. Pushing through elevated levels of soreness can increase the risk of injury or further aggravation of a previous injury. Treat Gym Injuries with Physical Therapy If you begin to feel pain during or after a strenuous workout, you should stop what you’re doing and seek the advice of a qualified healthcare professional. Some of the most common gym injuries include back pain, knee pain, ankle pain, and wrist pain. Physical therapists are movement experts who can help you get back to full speed and back to your favorite workouts.

AAPI Heritage Month celebrates and recognizes the contributions of those from the Asian continent and the Pacific Islands of Melanesia, Micronesia, and Polynesia. We are honored to celebrate our Asian American and Pacific Islander community (this month and every month), including our associates, patients, and friends that contribute so much to the rich diversity of our world and #UpstreamFamily. #AAPIHeritageMonth

Someone experiences a stroke every 40 seconds in America. The CDC states that an individual has a greater chance of recovering from a stroke if they receive help within the first 3 hours of the onset of symptoms. If you or someone you know is having a stroke, it is vital to act F.A.S.T and call 911 to get help as soon as possible. In recognition of Stroke Awareness Month, take some time to learn the F.A.S.T test below: F: Face - Is the person able to smile or does one side of... their face droop? A: Arms - Are they able to raise each arm or does one drift downward? S: Speech - Can the person repeat a simple phrase or is it slurred or strange? T: Time - Don't waste any time if you notice the above symptoms. Call 911 quickly to get help! Physical therapy can be used after a stroke to restore movement and walking ability, decrease disability and improve quality of life with a focus on independence. If you or someone you know has suffered from a stroke, find a location near you to see how PT can help: https://bit.ly/3sfQRX7

As the weather warms and the golf clubs make their way out of the garage, it is important to consider preparing our bodies for a return to the links. Here are five health tips to help keep you on the course and out of the clubhouse: 1. Nutrition: Avoid dehydration! As temperatures rise, access to water, electrolyte-enhanced drinks, and snacks is essential to the best body function. 2. Environmental Elements: Wear layers as appropriate to maintain body temperature, and don't f...orget to use sunscreen to protect your skin from the sun’s ultraviolet rays. 3. Posture: Injury risk to the spine and shoulders increases in those who carry their golf bag on a regular basis. Consider a pull cart or backpack/double strap-style golf bag to avoid carrying your bag on one shoulder. 4. Technique: Consider instructional lessons to improve swing mechanics and decrease unnecessary stresses on your body. Overuse or repetitive stress injuries account for the vast majority of golf injuries. 5. Warm Up: Most golfers warm up for fewer than 10 minutes prior to starting a round, increasing their risk for injury by two to three times. A decrease in thoracic spine mobility and hip flexibility not only increases risk of injury in those body regions but also nearby in the shoulders, low back and knees. A golf injury can sideline you for weeks if you’re not careful. Being proactive is one of the best things you can do to get the most out of this year's golf season!

We have our 2021 goals all ready, do you? Wishing you a healthy, happy new year!

In-Clinic, Telehealth or a combination of both? Learn which therapy option is right for you.

It’s the season of New Year’s resolutions! Statistics suggest that fewer than 50 percent of resolutions survive for more than four months. Most common on the list is weight loss. You can be the author of a happy, healthy new year by taking charge of your fitness goals. Here are six keys to success: ... - Have a plan: A goal without a plan is only wishful thinking. If you don’t have a roadmap, how do you get to your destination? - Keep it simple: You don’t need the fancy gadgets and exercise machines advertised on TV. - Set realistic goals: Shedding 10 pounds in 10 days is not reality and will not stick. A better goal would be to lose 3 to 5 percent of body weight over the course of the year. - Find a partner: Whether a spouse, friend or colleague, a partner will help you through those difficult (lazy) times when you don’t feel up to working out. - Log your workouts and diet: Keep track of how much you've accomplished to hold yourself accountable. - Have a positive attitude: Along the fitness road you will have peaks and valleys and many turns. Just like in life, nothing comes easy, but reaching your goals is rewarding once you go through the right process. The greatest obstacle to success occurs inside of us, not outside.

TIME IS RUNNING OUT ACT NOW TO STOP MEDICARE CUTS Congress must act immediately to stop drastic Medicare cuts from effect on January 1st. These regulations, proposed by unelected government regulators, would cut some Medicare services by up to 10% - limiting access to needed care for seniors during a health crisis. There is pending legislation in both the U.S. Senate (S. 5007) and U.S. House (H.R. 8702) that would stop these Medicare cuts.... Your help is needed - contact your Senator and Member of Congress today. Ask them to support and pass S. 5007 and H.R. 8702 before the adjourn for the year. Time is running out text APTA to 52886 or visit our take action page. It takes just a few minutes to protect seniors from these unnecessary Medicare cuts. Don’t wait take action right now! #FightTheCut https://bit.ly/34iYwsR