<![CDATA[Innovative Therapy & Wellness

<![CDATA[Innovative Therapy & Wellness - Blog]]>Wed, 28 Jan 2026 16:22:31 -0500Weebly<![CDATA[Gymnasts: Do you experience pain while training?]]>Tue, 16 May 2023 18:02:57 GMThttps://www.innovativetherapy.us/blog/gymnasts-do-you-experience-pain-while-training

As a former level 10 and 4-year Division 1, AA competitor, Dr. Carly Murray often struggled with injuries and pain. Now an orthopedic physical therapist of 13 years, she is helping other gymnasts who struggle with the same issues.

Did you know gymnasts experience 18-30x their body weight when landing a dismount or that there are more forces going through the wrists with a round-off for vault than one on the floor?

Did you also know your shoulders can be tight even if it doesn’t seem like they are, or that nerve tension can limit your splits? How about the fact that back tumbling is harder on the ankles due to take-off angles while front tumbling is harder on the knees?

Common complaints in gymnasts are pain with back walkovers/handsprings, cast handstands, giants, vaulting, landing dismounts, or punching. Back pain could also be from intolerance to traction, extension, flexion, or even loading the spine.

Dr. Murray recently completed Dr. Dave Tilly's gymnast-specific coursework which focuses on treatment of the upper body, lower body, and spine. Dr. Tilly, is also a former collegiate gymnast, coach, and physical therapist, who has quickly become a strong positive voice in the sport of gymnastics.

Working alongside a skilled and knowledgeable physical therapist can help ensure you have a healthy, successful, and pain-free career.

]]><![CDATA[Does your child complain of neck pain?]]>Tue, 21 Mar 2023 16:39:47 GMThttps://www.innovativetherapy.us/blog/does-your-child-complain-of-neck-pain

They may have what’s known as “text neck”, a term to describe excessive strain on the neck from looking down at any handheld mobile device. With the average child spending anywhere from 6 – 9 hours a day on electronic devices, chances are their neck is over flexing 20-45 degrees. Although adults are guilty of this too, children are at a greater risk for long-term damage as their bodies are still growing. Read more to find out tips on how to help your child obtain better posture and avoid chronic neck issues.

A child’s head is proportionately large for the size and strength of their neck. Flexing downward to look at a screen makes the head heavier which eventually causes the neck to bend the wrong way. Not only does this strain the neck muscles but it can also cause structural changes at the bony and ligamentous levels putting them at risk for chronic neck instability and pain.

Headaches, numbness and tingling of the arms, vision disturbances, dizziness, localized neck and shoulder pain, and nerve injuries are all results of this type of neck problem. Here are some great tips on helping your kids obtain better posture when using electronic devices:

Tip #1: Use a desktop. Desktops are better than laptops in that sitting at a desk can help maintain posture. Be sure their elbows, hips, and knees are bent at a 90-degree angle and their feet are not dangling. Place monitors directly in front of them at eye level and about an arm’s length away.

Tip #2: Get a lap desk. If your child uses a laptop or tablet, try using a lap desk or simply place a pillow on their lap and under their elbows to help raise the screen to eye level.

Tip #3: Keep phones at eye level. Instead of lowering the head to look at the screen, bring the screen up to meet the eye. Crossing one arm over the body and propping the other arm holding the phone on top brings the screen much higher. It may look as though they are taking pictures of everyone, but that’s okay!

Teaching your kids good habits now will help improve their postural health and avoid injuries in the years to come. Instruct them to sit up straight, stand tall, and encourage them to spend no more than 1-2 hours each day on devices.

]]><![CDATA[Long Covid. It's a real thing.]]>Wed, 30 Mar 2022 19:16:37 GMThttps://www.innovativetherapy.us/blog/long-covid-its-a-real-thingIf you’ve recently been experiencing symptoms such as increased heart rate, dizziness, brain fog, or shortness of breath, you’re not alone.

If you’ve had Covid, you may be a “long hauler” to what is known as Long Covid. Long haulers appear to be in a state of dysautonomia and may experience a variety of symptoms such as vertigo, low blood pressure, migraines, and difficulties breathing, just to name a few.

What is Dysautonomia?

Dysautonomia refers to a group of medical conditions caused by problems with the autonomic nervous system or ANS. The ANS is the part of the nervous system that regulates involuntary functions such as breathing, heartbeats, and digestion.

There are many possible symptoms of dysautonomia, depending on the cause and which part of the ANS has been affected. Some symptoms can be profound such as irregular heartbeats and fainting, while other symptoms such as heavy sweating and mood swings may be easily overlooked. Because of this, people with dysautonomia are frequently misdiagnosed.

How we can help.

ITW is working with other medical professionals to address the symptoms of patients with Long Covid. Our team has unique skills for treating complex conditions and we are putting these to use in finding solutions to this new condition.

As always, Innovative Therapy & Wellness does not have a one size fits all in their treatment approach. Each patient will have a treatment plan and goals specifically tailored to them by the team member specializing in their specific symptoms. Your specific treatment may include some of the following:

1. SPECIFIC BREATHING EXERCISES
In order to help combat decreased endurance or fatigue, we must first address the nervous system prior to beginning traditional therapy. If not, we may in fact digress instead of making forward progress in our health and tolerance.

Mt. Sinai, the country’s best long covid clinic, shows in their most up-to-date research that the first step to recovery is breathwork to help retrain breathing patterns using the right muscles. Many symptoms present themselves due to the respiratory system not properly functioning. Patients with Long Covid typically breathe through the mouth and upper chest. However, proper breathing should take place through the nose and deep in the chest using the diaphragm.

2. FASCIAL MANIPULATION
Our therapists are trained directly from Italy using the Stecco fascial manipulation technique. This cutting edge form of manual therapy identifies abnormal densifications within perimuscular connective tissues known as “fascia”. This treatment will address any restrictions in the head, neck, chest, and abdomen which may affect normal breathing patterns.

3. NUTRITIONAL CONSULTATION
Proper nutrition is key to a healthy lifestyle. Nutrition can make a big difference in any post viral recovery by helping to support the areas that have been most impacted by the virus. In long covid this would include reduction of inflammation and fueling to beat fatigue. Our expert nutritionist uses a variety of tools to develop a plan specific to each patient to include a nutrient-dense, whole food diet, and sensible life changes.

4. THERAPEUTIC EXERCISE
Therapeutic exercise is no doubt an important component of overall well-being. However, it can be particularly challenging for the person experiencing dysautonomia. Therapists must understand how exercise can affect a person with dysautonomia and what strategies can be incorporated in order to make for a successful session.

Because dysautonomia may reject normal exercise and activity levels, reintroduction of simple movements and exercise is the initial focus. This may include performing movements such as:

Exercising while lying down versus standing up on a day that is more symptomatic
Squeezing muscles isometrically before changing positions
Wearing a heart rate monitor

Once a baseline tolerance is achieved, patients will progress with more specific exercises based on their individual goals. This includes working toward returning to their previous level of activity (sports, hiking, dog walking, etc.), as well as focusing on regaining their strength, endurance, and balance.

For more information or to schedule your appointment, call (757) 486-8663 today!

]]><![CDATA[Avoid Back Pain This Fall Season]]>Thu, 30 Nov 2017 05:00:00 GMThttps://www.innovativetherapy.us/blog/avoid-back-pain-this-fall-season

Get ready to clean up those leaves with these exercises and tips. It’s that time of year again when soon after admiring the beautiful colors of the trees we must clean up piles and piles of leaves! The repetitive and prolonged bending, lifting, and twisting can create the perfect recipe for a sore back. Here’s what you can do to protect your spine and prepare it for the season.

First, you need to know which movements can hurt your back.
Bending + lifting + twisting + holding your breath (straining) = lumbar disc injury
Combining these motions without proper strength, core stability, and knowledge on how to move will place you at risk for an injury. With this in mind, follow the 4 tips listed below on how to lift, bend, and twist properly to avoid injuries.

1. Bending & Lifting:

Keep your abdominals engaged and spine in neutral (avoid rounding your back), use your legs to squat close to the ground, then bring the object as close to your body as you can before using your legs to rise up again. Don’t forget to breathe!

2. Twisting:

If you have just lifted something and want to place it on a shelf, or perhaps in a wheelbarrow, keep the object close to your body with your abdominals engaged and use a stepping motion to turn your body as a whole towards the destination rather than twisting at the trunk.

3. Raking:

Keep your arms in close to your body and stand up straight. Avoid bending forward while twisting. Keep your abdominals engaged and switch sides with the rake every so often.

4. Wheelbarrow:

Walk closely to the wheelbarrow and avoid bending forward to lift it. Instead, use your legs to squat first before lifting up on the handles. When walking with the wheelbarrow, keep the handles near your hips and your abdominals tight.

]]><![CDATA[Rebuilding You: Part II]]>Fri, 24 Nov 2017 23:30:00 GMThttps://www.innovativetherapy.us/blog/rebuilding-you-part-iiPart II: Spinal Stability and Positioning
Written by: Dr. Elizabeth Chamis, DPT

Do you have back pain? If so stay tuned…

In the previous article we discussed foot and lower limb positioning during the squat to prevent injury to the feet, knees and ankles, therefore strengthening the lower limbs. If you’ve practiced this, then you are ready to consider your spine.

Creating a stable spine during movement and under load is one of the most important things we can do to prevent spinal injury. Since everyone performs squat-like movements on a daily basis, i.e., picking up that cooler for the BBQ, picking your child up off the floor, etc., then it is essential to create a stable spine when moving from a squat-to-stand .position. This serves to prevent disc, muscle, and ligament injuries of the spine.

How to protect your back...
1. Exhale. Breathe out purposefully with pursed lips when moving from your squat-to-stand. When you exhale as such, you automatically contract the rectus abdominis, internal and external obliques, transversus abdominus and the internal intercostal muscles. When these muscles are activated, they act as a corset around your spine, serving as a natural back brace, which lessen your chance of back injury.

2. Neutral Spine. You’ve probably heard this term before, perhaps at a Pilates, yoga, or at an abdominal exercise class at your local gym. Basically, what you need to know is how to keep a neutral spine. Instead of the age old thought of “sticking your butt out” to perform a lift or squat, or even worse, letting your back round out like the hunchback of Notre-dame, you need to understand how to keep it neutral by engaging your abdominals. Start in standing, exhale and pull your belly button to your spine, tighten your glutes. As you squat down send your hips back as a whole unit instead of initiating the movement by arching your low back. Neutral spine also applies to the neck, or cervical spine. Your neck should also be in a straight line from your tailbone to the top of your head. Keep that chin tucked and your gaze ahead, not up. By looking up when you don’t have the mobility in your thoracic spine (mid-back), you are putting your cervical spine at risk for disc injury and nerve compression. (see photo 1 & 2).

3. Set Your Shoulders. Now that you know where the feet, knees, and spine go…where do you put your arms? Since your arms are linked to your torso it is important that your shoulders are active and not rolling forward. Gently squeeze your mid-back together to avoid dumping the shoulder forward. Your shoulders should be in an active position in order to accept weight on top of an engaged and active spine.

4. Thumbs Up! Sometimes, existing shoulder injuries or repetitive stress can be aggravated if the thumbs are placed in a down position. Keep the thumbs up during movement to help avoid impingement-like symptoms. By having your thumbs up when reaching overhead, you create space in the shoulder girdle and alleviate the pinching sensation or repetitive stress that can occur in the shoulder. (see photo 3 & 4) .

]]><![CDATA[Rebuilding You: Part I]]>Thu, 02 Nov 2017 10:00:00 GMThttps://www.innovativetherapy.us/blog/rebuilding-you-part-iPart I: Relearning the Squat from the Ground Up
Written by: Dr. Elizabeth Chamis, DPT

In part one of this segment, we will discuss proper squat form and offer solutions to dysfunctional patterns built over time. If you have back pain, knee pain or foot pain, this series will be especially helpful and could potentially alleviate some of those symptoms simply by fine-tuning your form.

The squat is a foundational movement that everyone performs on a day-to-day basis. Whether you are an Olympic athlete, weekend warrior, or just trying to maintain your health, you use the squat every day for a variety of activities, including movements as simple as sitting-to-stand during dinner, using the toilet, or picking up your child. Because this movement is called on frequently, it makes sense to perfect the technique to maximize movement (especially when loaded).

The problem...
Over the years many coaches and health professionals argued that pointing the toes out during the squat opens the hips, allows for greater depth, and provides the best base for performing a lift (see Photos #1a & b). While this is a popular belief, and indeed does allow an athlete better hip mobility, it sacrifices torque and stability in the lower extremities through excessive external rotation and decreased muscle control in the entire kinetic chain (from feet to hips). This predisposes an athlete to medial collapse at the knees and navicular drop (dropped arches/over pronation) at the feet, a position that places unwanted wear and tear on the ligaments and joints of the knee. An excessive navicular drop can lead to shin splints and plantar fasciitis (see Photos # 2a & b).

The solution...
To produce maximum force, strengthen the lower extremities, and protect the joints while squatting, a recommended alternative is to have the toes pointed in forward direction (Beginner’s suggestion: approximately 0-10 degrees external rotation) with an active foot stance (if you are unsure where your optimal foot/leg position is during the squat, your Physical Therapist can quickly assess this for you based on your anatomy). This limits the amount of excessive pronation as your lower leg moves forward during the squat. Then, externally rotate the thighs, which will turn the knees outward (see photos 3a & b).

Another point of performance when addressing the lower extremity mechanics of a squat is to keep the shins vertical. There are many shearing forces placed on the knee when the lower leg translates too far forward. Therefore, it is imperative to maintain this proper position (see Photos #4a & b).

The test...
Try these techniques for yourself and see how this foot position engages the posterior chain (glutes/hamstrings) significantly more than when feet are in a duck position.

Dr. Kelly Starrett in his book, “Becoming a Supple Leopard”, addresses this topic in depth and stresses the importance of a proper setup of feet and knees prior to conducting a squat. He also has devised several tests for coaches and athletes to compare the various foot positions in order to decide where the greatest torque can be achieved. Check out his book or visit him on the web for more information.

Be sure to check back for Part II of this series where we will discuss spinal stability and positioning while squatting.

]]><![CDATA[Are Your Running Shoes Worn Out?]]>Thu, 12 Oct 2017 22:30:00 GMThttps://www.innovativetherapy.us/blog/are-your-running-shoes-worn-out

Sure you know running is a great health benefit. But did you know running in worn out shoes can actually hurt you? From muscle fatigue to shin splints to aches and pains in your joints, running in old, worn out shoes can actually promote more harm than good. Here are 5 ways to know when it's time to replace those shoes to keep your feet happy and make sure you are running pain free.

]]><![CDATA[Fall Prevention and Balance Testing: Part II]]>Thu, 28 Sep 2017 10:30:00 GMThttps://www.innovativetherapy.us/blog/fall-prevention-and-balance-testing-part-ii

If you've read part one of this two part blog, you've hopefully begun to take some measures to prevent a fall. If you're looking for ways to help gain more control over your balance, look no further. We've put together some strengthening exercises for you to try.

Important Note: To prevent the risk of injury, all of these balance challenges should be completed in a safe, open environment, free from clutter or obstacles. Use arm support if needed, and don’t try anything alone or if you are experiencing pain or are uncomfortable.

Don't get discouraged if any of these exercises are too challenging. Balance is a skill, but if practiced frequently, you will improve! The better your balance is, the less likely you are to fall and have an injury.

]]><![CDATA[Fall Prevention and Balance Testing: Part I]]>Thu, 14 Sep 2017 22:30:00 GMThttps://www.innovativetherapy.us/blog/fall-prevention-and-balance-testing-part-i

No matter your age, it’s important to consider your balance and begin to implement fall prevention strategies. Although everyone could benefit from these, people who aren't as mobile due to age or recovering from operations, should be sure to follow these guidelines to help prevent injuries. Here are a few easy ways to get you started.

These are just a few measures you can take to help prevent a fall. If you notice your balance is declining, call Innovative Therapy & Wellness to schedule a consultation with one of our highly skilled, licensed physical therapists. They will be able to assess your needs and give you the exercises you need for improvement.

]]><![CDATA[No Gym? No Problem!]]>Thu, 10 Aug 2017 22:30:00 GMThttps://www.innovativetherapy.us/blog/no-gym-no-problem

Written by: Elizabeth M. Chamis, DPT

For many folks, hitting the gym on a consistent basis just never seems to work out as planned. Whether it’s too cost intensive or too time consuming based on jobs, kids, etc., there always seems to be something that causes fitness to lose priority in our lives. Well, fortunately, the crew at Fitness Anywhere in San Francisco, California understand this issue and with the help of America’s real superheroes, the Navy SEALs, the TRX Suspension Trainer was developed as the solution.

What is Suspension Training?

Suspension Training refers to using a device (TRX) which allows one to suspend different body parts, i.e., arms, legs, etc., to leverage gravity and bodyweight to perform exercises. It allows the user to be in complete control of difficulty levels by making adjustments with the body to increase or decrease resistance. The TRX is the original suspension training system and is highly portable, extremely lightweight, and can be employed virtually anywhere (hotel room, jungle gym, the side of a HUMVEE in Iraq, etc.)

What can TRX do for me?

The TRX provides a total body workout based on functional fitness and scalable intensity. The TRX is unique in that you can perform over 100 exercises on the device which mirror those movements we perform in everyday life, i.e., squatting to pick something up, getting in and out of a car, etc. Also, because everyone has different fitness goals and desired gains, the TRX allows the user to scale the intensity, through body positioning, making the workouts challenging for a seasoned Olympic athlete or weekend warrior.

So, if making it to the gym on a regular basis isn’t working out for you, try the TRX Suspension Trainer. It’s ease of use and effective workout results might be just what you need to make fitness a priority.

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