Form Physical Therapy

03/21/2023

02/24/2022

Let's talk STRETCHING!
Many runners are gearing up their training as spring approaches and we are getting many questions about stretching: how long, how often, before or after exercise... There are varying opinions and you will read different things from different sources. But here is what the RESEARCH says:
1- How long should I hold a stretch?
Most of the literature advocates stretch times of 15-30 seconds, up to 60 seconds!
2-How many times do I stretch the same muscle?
1-4X. By the 4th stretch one study found 80% of the muscle/tendons length is achieved, but that first stretch still increases the length the most.
3- I'm confused...just tell me what to do!
Basically, you can't go wrong stretching your muscles 3x30 seconds each. Too many? Do it at least 1x for 60 seconds.
3-Does stretching decrease the chance of injury?
YES. Flexibility imbalances can predispose an individual to injuries. Research shows this is especially true in female athletes.
4- Should I stretch before or after I exercise?
It seems logical a warm muscle stretches more effectively, however research does not support this. Do what works for you.
Happy stretching!

01/13/2022

2022 Insurance Update: We are In Network with BCBS, BCN, Aetna, United, Medicare, Cofinity and Tricare. We are continually working to add more networks and self pay options are available!

10/15/2021

Congratulations to Dr. Lisa Manz-Dulac for her outstanding performance at TheBoston Marathon 2021! After a stress fracture and hamstring tear she came back stronger: she ran a PR and finished 13th overall in her age group. We are so proud of her and honored to have helped her on her journey.

07/04/2021

Have a safe and happy July 4th! And don’t forget to do your home exercise program😀🇺🇸

03/23/2021

When the kids are on spring break but Mom has to do paperwork ...

10/24/2020

We are now
IN-NETWORK with
UNITED HEALTHCARE plans!

09/21/2020

Low Level Laser Therapy (LLLT) is proven in the professional literature to decrease pain and speed healing of plantar fasciitis, tendonitis and more. LLLT has been shown to reduce inflammation and edema, induce analgesia, and promote healing in a range of musculoskeletal pathologies.

How does it work? The technical answer is this: "In clinical practice, low-level laser (LLT) therapy involves exposing tissues to red and near infrared (NI) light, which are lower in energy than the lasers used in surgery. When lasers come into contact with cells, they act on the mitochondria to increase adenosine triphosphate (ATP) production. In turn, that increased ATP production can lead to faster production of collagen, vascular structures, DNA, RNA and other materials essential to the healing process."

Bottom line: Laser is fast, painfree and effective. We love our laser!

08/16/2020

I just had a baby and how do I know it’s safe to return to running and high impact exercise? (Segment 2 of 2)




Current recommendations to return to running and high impact exercise are 6-8 months postpartum. Find the full article and recommendations here

Why 6-8 months?
High impact activities such as running, Zumba, HIIT classes and cross fit are proven to create increased intra-abdominal pressure. During pregnancy, labor and delivery the supportive muscles such as the pelvic floor muscles (PFM) and deep abdominal muscles the transverse abdominals (TRA) are stretched, torn or cut through during an episiotomy or C-section. Post-partum it is important for the TRA and PFM to heal and return to function and strength to support against increased intra-abdominal pressure before high impact activities are performed.

You may ask: How do I know when I am ready to return to high impact activities?

Ask yourself a couple of questions:
Am I leaking urine when you cough, sneeze, or laugh?
Am I leaking urine when you jump or squat?
Do I have abdominal, back or pelvic pain with walking, jumping, or squatting?

If the answer is yes, investigation of symptoms and a guided core and PFM strengthening should be your next steps. The guidelines recommend a consult with a pelvic health physical therapist before returning to high impact activities.

What will a pelvic health physical therapist do?

We will perform a total body assessment! Looking at pelvic alignment, lumbar and thoracic mobility, strength and flexibility, core strength, perform a diastasis re**us abdominus assessment, and with consent a pelvic floor muscle assessment. This assessment helps the physical therapist develop an individualized program to help you reach your goal of returning to high impact activity safely.

At Form Physical Therapy we specialize in the treatment of pregnant and postpartum women. Our goal is to get you moving safely whether you are 6 weeks or 5 years postpartum. YOU may benefit from a postpartum assessment!

08/01/2020

A friend just shared this! But it doesn't have to be this way ladies!!

07/21/2020

Check this group out if you are in need of postpartum support!

Don't forget to register for our virtual Postpartum Adjustment Group. It is happening tomorrow! Link in comments!

07/14/2020

How do I know when to start to exercise after having a baby? (Segment 1 of 2)

This is a common question that is asked. The American College of Obstetrics and Gynecology says “If you had a healthy pregnancy and a normal va**nal delivery, you should be able to start exercising again soon after the baby is born. Usually, it is safe to begin exercising a few days after giving birth—or as soon as you feel ready. If you had a cesarean birth or other complications, ask your health care professional when it is safe to begin exercising again.” ACOG.org

How do you know what exercises to start with?
The first recommendation is to begin with walking to build up your endurance. Start with 5-10 minutes then work up to at least 30 minutes a day. You can also start with gentle transverse abdominal muscle contractions and pelvic floor muscle contractions. Instructions are below:

1. Transverse abdominal contraction: Lay on your back. First start with breathing. Take a deep breath in letting you belly and ribs expand. Then, exhale and notice you belly going in. Now take a deep breath in letting your belly expand, then as you exhale gently tighten your stomach pulling you belly button in toward you spine. Your pelvis or spine should not move. Hold your stomach tight and count to 5 out loud. If you cannot breathe or count out loud you are trying to tighten to hard. 5 second hold 10x/ 1x/day. Try to tighten these muscles with daily function, lifting the baby, lifting the carrier, and/or pushing the stroller.

2. Pelvic floor muscle contraction (Kegel): Lay one your back. Then try to squeeze the muscles around the va**nal and re**al opening. Count out loud to 5 holding the squeeze. If you are holding your breath or can’t count out loud you are trying too hard. 5 second hold 10x 3x/day.

These are examples of gentle exercises that you can begin right after a normal va**nal delivery. If you have trouble feeling these exercises a Physical Therapist can help! Reasons to stop the above exercises or refrain from progressing to more advanced exercise would be: pain anywhere, a heaviness in the va**na, or leakage of anything!

In the next segment I will give recommendations on when to start more strenuous exercise such as group classes, Zumba or running. Stay tuned!!!!!