Welcome to Our Blog

Posted on: April 2nd, 2015 by Horizon Rehab Blogger

Welcome To The Horizon Rehab Blog

Horizon Rehabilitaton is totally committed to providing our patients with the best therapy offerings. To continue that commitment, we have established this new blog to help give you another way of connecting with our business. Our goal is to provide you with great information related to a wide variety of health and wellness topics. These topics will be centered around new products, services we provide, industry news, tips and advice to help you live life to the fullest.

Every month, you can check the Horizon Rehab Blog to find something unique that we hope will help you while also improving your everyday health. We will provide you with topical information that we hope will help you learn something and give you another tool to make sure you stay in good health.

Based on the topics of each individual blog post, we will also provide you with links to some resources you may find helpful and best suited to the topic of the day. Our hope is to not only provide you with the information you need about a certain topic, but to also provide you additional resources that will aid you in staying healthy while also helping your rehabilitation be more successful.

This blog was created to benefit you, our customers. We value all of you and hope that you find the information in our blog interesting and useful. Be sure to check back regularly for updates. From all of us here at Horizon Rehabilitation, we appreciate your business and look forward to interacting with you soon!

What is Your Sleeping Position Doing to Your Back?

Posted on: March 31st, 2017 by Horizon Rehab Blogger

Everyone has their preference when it comes to their sleeping position.  However, many don’t realize that the way you sleep affects your health and most importantly, your back.  Horizon Rehabilitation would like to offer tips on how to wake up with a better back.

Sleeping On Your Side

Sleeping on your side tends to end with your upper leg sliding forward to rest on the mattress, so this can cause rotation in the lower spine.  When your spine is twisted in that position for quite some time, you could wake up sore or in pain.  A way to help alleviate these issues is by using a pillow.  Place the pillow between your knees and thighs to make your spine align.  Another suggestion to help a side sleeper is to try to switch sides, either throughout the night or trying a new side every other night.  Side sleepers also need to pay attention to their mattress.  If your hips are wider than your waist, a softer mattress can accommodate the width of your pelvis and allow your spine to remain neutral, while hips and waists that are about the same size should have a harder surface to allow alignment.

Sleeping On Your Back

This is the best position for sleeping.  Sleeping on your back distributes weight across the widest surface of your body, minimizing pressure on internal organs and pressure points.  If you are having back pain with this position, try adding a foam mattress topper or positioning a pillow beneath your head and neck, but not your shoulders, to help align your spine to make you more comfortable.  Be careful not to put multiple pillows under your head because that will cause your spine to flex and bring back more problems.  Placing a small rolled towel under your lower back will also add additional support.

Sleeping On Your Abdomen

The worst position to fall asleep in due to the unnatural position of your neck is stomach sleeping.  While your neck is turned to the side for you to breathe all night, your spine is being put out of alignment.  The middle of your body is where most of your weight is, so laying on your stomach pulls your spine out of its neutral position.  If you can’t sleep any other way, place a pillow under your pelvis and lower abdomen to reduce strain.  For your neck and head, try using a thin pillow or none at all to reduce the angle of your neck.  Make sure to stretch in the mornings to put your body back into alignment and strengthen supporting muscles.

 

These helpful tricks can come in handy no matter what type of sleeper you are.  At Horizon Rehabilitation, we’re dedicated to helping everyone strengthen themselves to live a happier, healthier life with a variety of different services.

Why Physical Therapy is Important to Older Americans

Posted on: March 24th, 2017 by Horizon Rehab Blogger

With the aging baby boomer generation, one of the things we’ve seen at Horizon Rehab are more senior citizens coming through our door. This is a good thing, as physical therapy has many health benefits for older Americans, including keeping them independent longer. If your mom or dad are hesitant to start physical therapy, here are a few reasons why it can benefit them:

  • It lessens their chance of a fall

 

The CDC estimates that falls are the leading cause of injury and death in older Americans. There are a number of reasons for this, such as worsening eyesight, a decreased sense of balance and medications that cause dizziness. Our balance rehab program can help reduce dizziness and increase overall balance.

 

  • It can mitigate the impacts of osteoporosis

 

One of the reasons why falls can be so deadly for older Americans is because they’re more susceptible to breaking a bone, especially if they have osteoporosis. However, exercise and strength training can increase bone strength. Physical therapists show senior citizens how to exercise in a safe way that can mitigate the effects of osteoporosis.

 

  • The effects of arthritis can be decreased

 

Arthritis strikes senior citizens in the joints, and this joint pain can lead to lowered mobility and an increased risk for a fall. Strength conditioning learned through physical therapy sessions can alleviate the symptoms of arthritis by preserving and strengthening the use of the joints.

 

  • It can address their pain

 

More doctors are opting to send their patients to the physical therapist for pain instead of prescribing medicine, and for good reason! Physical therapists can work muscles, demonstrate stretches and prescribe a series of exercises that can address pain just as well as medication, all without being addictive.

If you’re worried about mom and dad’s ability to remain independent, talk to them about making an appointment with Horizon Rehab. We can even offer them remote therapy sessions if they live in a rural area. See our services page for everything we do.

Strength Training Tips for Beginners

Posted on: February 24th, 2017 by Horizon Rehab Blogger

As physical therapists, we know the importance that exercise plays in helping people get better and reach their fitness goals. If you’re just getting started on a weight-lifting program, we wanted to offer you a handy acronym to help you gauge whether or not you’re doing it properly: F.I.T.T., or Frequency, Intensity, Time and Type:

Frequency:

Maybe you’ve heard other gym-goers refer to “leg day” or some other day where they work out one particular part of their body. That’s because it’s good to alternate which muscles you’re working out, so one group can rest while the other is getting stronger. If you’re just starting out on a weight lifting program, it’s important to not hurt yourself or overdo it.

Intensity:

This refers to how much of a challenge a particular session is with weights. Generally, the most resistance or weight you use, the most challenging your workout will be. You need to give your body some kind of a challenge while maintaining the proper form. If you’re trying to build endurance, it’s good to use lighter weights with more repetition, while heavier weights with fewer repetitions are better for overall strength-building.

Time:

Good weight lifting is done in sets and repetitions. A repetition is the exercise itself (for example, an arm curl) while a set can be thought of as an individual block that contains a certain amount of repetitions. Generally, you want to do three sets with eight to 12 repetitions for any given exercise. If you’re attempting to build endurance instead of strength, time your reps instead of counting them. For example, you can set a timer to go off after 30 seconds and try to squeeze in as many reps as you can in that time.

Type:

This is a reference to what exercises are included in a given day at the gym. As we noted before, you want to work out different muscles groups on different days. There are many different ways to work certain muscle groups, but if you are unsure of what you should be doing or are unsure of whether or not you have the proper form, come see us!

As with anything else that comes to your health, it’s a good idea to set goals for yourself to reach. You can start off small and then gradually increase them as you become less challenges. As always, make sure you consult your doctor before you start any exercise regimen.

How to Keep Your Balance during Icy Weather

Posted on: February 17th, 2017 by Horizon Rehab Blogger

Winter may be winding down, but the potential for ice to form on the ground is still there. While you can’t stop every slip and fall when it comes to wintery surfaces, you can prepare yourself to have better balance in case something does happen. Horizon Rehab would like to share these tips with you:

  • Practice transitional moves.

 

Think of the kinds of positions you find in developing children, such as laying on the floor on your stomach, back or side. Practice getting up from these positions in your daily balance routine. Gradually introduce other positions, such as sitting, kneeling or crawling. This should give you a better sense of balance so that your body is prepared to switch quickly from an odd position to an upright one.

 

  • Decrease how much of your foot touches the floor.

 

You’ll be more stable if you have more points of contact on your foot touching the floor. Practice having fewer points of contact with the floor as you walk, as this will challenge your body’s sense of balance and help you build it up.

 

  • Turn your head as you walk.

 

Your body naturally wants to go in the direction that your head is facing. Try walking in a straight line while having your head turned to the side or looking up. This will again challenge your sense of balance and help you decrease your likelihood of a fall.

 

  • Go sightless.

 

Sight is a huge factor when it comes to balance. In fact, the National Council on Aging lists diminishing sight as one of the reasons why so many seniors suffer falls. If you’re trying to increase your balance and you have good eyesight, try walking in the dark or blindfolding yourself. This helps you to rely on your sense of touch to keep your balance, which is useful if you do find yourself slipping on ice.

 

If you still find yourself struggling with balance, Horison Rehab can help. We offer a balance rehab program that can help you prevent your chance of a fall.

Prevent Sprained Ankles with These 3 Steps

Posted on: January 27th, 2017 by Horizon Rehab Blogger

A sprained ankle can happen when least expected. They occur when the foot twists, rolls or turns beyond its normal motions, and great force or pressure is exerted on it upon landing. Even taking a misstep on a flat surface can lead to a sprained ankle. Because of this, they’re one of the most common injuries to occur to the lower extremities. The American Academy of Orthopaedic Surgeons estimates that 25,000 sprains occur each day.

Fortunately, there are some things you can do to avoid spraining your ankle. Here are Horizon Rehab’s top three tips:

  • Build up strength.

 

While many people envision crunches and heavy weights when they think of building up strength, repetitive work dedicated to specific muscle groups can be just as effective. In fact, there are many muscle groups that are ignored during the typical gym routine. Squats, lunches, dips and rubber bands can all help develop your ankle strength.

 

  • Improve your balance.

 

If you’re unsteady on your feet, you’re more at risk to take a misstep and suffer a sprain. At Horizon Rehab, we regularly work with patients who need help with their balance. Some of the exercises you can start on at home include performing light exercises or tasks (such as brushing your teeth) while balancing on one foot. Our therapists can also device a plan for you to improve your balance.

 

  • Strengthen your core.

 

Hip control is actually quite important when it comes to preventive ankle sprains. If you do take a misstep, you’ll have an easier time correcting it if you can control the direction that your trunk moves. Start incorporating hip, back and abdominal exercises in your gym routine.

 

With the weather being cold and icy, one must be extra vigilant when it comes to protecting your lower extremities from harm. If you do experience a sprained ankle, Horizon Rehab is here to help. We can create a customized program for you to increase your strength and balance. Give us a call or email us today for an appointment.

New to Physical Therapy? Here’s what to Expect

Posted on: January 20th, 2017 by Horizon Rehab Blogger

If you’ve recently had a fall or an injury, or are experiencing sudden muscle pain, chances are your doctor has recommended physical therapy. You might be a little apprehensive, especially if you’ve never seen a physical therapist before.

Horizon Rehab would like to reassure you by offering a few tips on what to expect during a session with one of our therapists:

A plan of action.

Each of our patients receives a plan specifically tailored for them and their needs. More than likely, this will entail a home exercise program that you do outside of your appointment with us. These exercises are very important to helping you recover and build strength, so make sure you fully understand how to do them before you leave.

 To be challenged.

This is especially true if you’ve never exercised before or are working a set of muscles that you previously haven’t built up. Should either be the case, make sure you let your physical therapist know that you’re doing something out of your comfort zone. While they may not change the exercise, they will make sure that you’re not in pain while you’re doing it.

To be held accountable.

As we mentioned above, performing your home exercise program is very important to your recovery. Your physical therapist is invested in your progress, and wants to see you succeed. If there is no progress from one visit to the next, they will motivate you to stick to the routine they’ve set out for you. Let them know if you have any trouble sticking to the program, so they can talk with you about modifying it.

To recover.

If you follow the path set out for you by your physical therapist and keep the lines of communication open, you will see progress. Physical therapy is proving to be more and more helpful for a wide range of medical conditions, and has been used to replace everything from surgery to prescription medications.
If you’re ready to start your path to healing and recovery, don’t hesitate to give us a call today. Even if you live far away, you can still participate in our remote rehab program.

Year in Review: What did we learn?

Posted on: December 21st, 2016 by Forbin Admin

We can’t believe that 2016 has already come to a close! While this year was full of many impactful events, for today’s blog, we wanted to take some time to highlight the best of our blogs:

How runners can prevent injury” focused on the importance of stretching, not overdoing it and finding an appropriate running surface.

Common car accident injuries, and what you can do about them,” emphasized the importance of seeking out a therapist when certain symptoms persist, such as headaches, lower back pain, and pain to the neck and shoulders.

Traumatic Brain Injury: Yes, you can recover,” looked at how therapy can help with the aftermath of a TBI, especially when it comes to issues such as balance.

Horizon Rehabilitation Centers specializes in treating certain neurological disorders, such as fibromyalgia. That’s why we talked about certain seasonal effects on this condition in “How spring impacts your fibromyalgia symptoms.”

With the advent of warm weather, more people tend to head outside to start exercising. That’s why in May, we focused on preventing shin splints and what exercises you can do to prevent osteoporosis.

In “6 Things That Can Help You Live With Fibromyalgia” we learned that boosting activity, eating purposefully and joining a support group are just a few things you can do on your own to manage fibromyalgia symptoms

We had the chance to display the victory of one of our patients in “Erin: A Success Story.” We learned about Erin Orr, who came from a family of runners but who was never able to run herself—until the doctors were able to identify what was holding her back!

The medical community has found that physical therapy can replace riskier treatments such as surgery and painkillers. We explored that a little bit in the blog, “Physical Therapy instead of surgery.”

In “Don’t Let Your Muscles Shrink While You Recover From Injury,” we learned that continual training and certain dietary practices can help keep your muscles maintained even after you’ve been injured.

The “The Do’s and Don’ts of Preventing Workplace Injuries” focused on some of the misconceptions about workplace injuries, and what employers can do to prevent them.

At Horizon Rehab, we know that staying educated about your health is important to maintaining it. Check out our blog archives, and call us today to make an appointment if you’re experiencing the kinds of pains we talk about!

Stretches to Do Before You Hit the Gym

Posted on: December 14th, 2016 by Forbin Admin

Is going to the gym a part of your New Year’s Resolution? Don’t injure yourself in the process! Try a few of these stretches before you start working out, and hopefully you can avoid aches and pains:

1.) Swing your legs.

To gain flexibility in your hamstrings and hip flexors prior to a run, a leg swing stretch is an effective tool. Use your left hand for support and hold onto a stable object, such as a tree or pillar, to prevent falling. Face forward and stare ahead. First, swing your left leg forward, keeping it as straight as possible. As you bring it back down, use momentum to swing it behind your body. Use a nice and controlled motion to do this. Continue swinging for 10 reps. After you have completed this, switch sides by facing the opposite direction and use your opposite hand to provide your support. For additional benefits, you can also utilize this stretch to further open up your hips by facing forward and swinging your leg in the same controlled motion across your body. Do this to both sides of your body to achieve full results.

2.) Lunge and Walk.

If you are readying for a big run, utilizing a dynamic stretch as opposed to a static or stationary stretch can better prepare your body for maximum performance.  Dynamic stretching means your body is still in constant movement, which warms up your muscles more effectively than static stretches. Start with walking lunges to open up your quads and hip flexors. Stand with your feet together and take a long step forward with your right foot. Bend the front knee 90 degrees and back knee until it almost touches the floor. Hold your pose for a few seconds before working to straighten your back leg. You will feel a nice, gentle stretch through the front of your left thigh. Next, rise up and take a big step forward with your left knee to stretch your left side. By stimulating the movement of running, you are preparing your body for what’s ahead.

 

3.)  Bent-leg kickback.

Also referred to as donkey kicks or a quadruped hip extension, this stretch is a great way to help strengthen your glutes as well as your hamstrings and lower back. First, descend to a hands and knees position with your back flat. Bring your left leg back. When doing this, you should feel a gentle stretch through your hamstrings and glutes. Keep your left leg bent and your left ankle flexed as you bring it upwards. Try to get your left hamstring and back in a straight line and preform 10 reps before switching to your right side. If it is painful to be on your wrists and knees, you can use a stability ball opposed to laying on the floor. This will help take the pressure off of your wrists and knees as well as your shoulders.

At Horizon Rehab, we applaud any effort you make towards a healthier you! Contact us today to learn how we can be your health partner.

The Do’s and Don’ts of Preventing Workplace Injuries

Posted on: November 18th, 2016 by Horizon Rehab Blogger

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No matter the job industry, safety is a top priority. According to the United States Department of Labor, every year more than 4.1 million workers suffer a serious job-related injury or illness. Keep your workers safe with these important Do’s and Don’ts from Horizon Rehabilitation Centers.

Don’t assume injuries are limited to the manufacturing industry.

32 percent of workplace injuries are caused by material handling. This is not just limited to construction or manufacturing. It also incorporates lifting, lowering, filing and carrying, all of which are essential in retail, office work and the food industry. Make sure your employees know how to properly operate office equipment and tools. Encourage them to work in teams to lift heavy objects or ask for help instead of reaching. Even these small steps can limit potential accidents.

Do make them comfortable.

Working in an office environment can seem like a breeze but excessive deskwork leads to neck and back pain as well as sore wrists and fingers. Teach your employees the importance of office ergonomics to combat this source of potential injury. This includes providing desk chairs that support spinal curves and ensuring the desks are properly sized so that employees can comfortably fit their legs underneath. Employees should space out the items on their desk so that everything is easily within reach. If it is not, they need to stand to get them as opposed to reaching. Develop a diagram of proper office ergonomics and ensure that each employee has a copy. Also, encourage frequent computer breaks and desk stretches to prevent potential strain.

Don’t push the bottom line to sacrifice safety.

It can be easy to get lost in pushing productivity during the course of a hectic workday. However, too often this comes at the risk of potentially sacrificing employee safety. Encourage your employees to slow down in order to avoid possible injury. Offer prizes and compensation for following and achieving a safe workplace. By doing this, it reinforces the idea that safety is just as important as productivity.

At Horizon Rehabilitation Centers, we value the health of our clients. If your workers are experiencing chronic pain, we are here to help. Contact us today to learn more about the services we provide.

3 Ways to Get your Child Active

Posted on: November 11th, 2016 by Horizon Rehab Blogger

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Although advancements in technology have helped create a more efficient world, it also may have come at a price. Screens have replaced the outdoors and with that has come a rise in childhood obesity causing an increased risk for cardiovascular disease and joint problems. To help your child stay active, Horizon Rehabilitation Centers offers these exciting ways to get moving.

  • Bring video games to life.

If you are having a difficult time pulling your child away from their controllers, a marathon run may not be the way to entice them. Instead, look for creative outlets to get them moving. Laser tag offers live action excitement and provides an outlet for their gaming without sacrificing physical stimulus.  Paintball outings similarly allow them the chance to run, jump, and get outdoors. Don’t be afraid to take the plunge with them. By creating a weekly family outing, you not only help them get physically fit, you also build an important bonding opportunity that creates lasting memories.

 

  • Don’t be afraid to go extreme.

Not every child is a born basketball or football star. Pushing a selected popular sport on them may hinder their exuberance for outdoor activities as well as potentially hurt their self-esteem.  Instead, look at alternatives. Horseback-riding, rock-climbing and scuba diving all offer important physical benefits and gives them exciting opportunities to truly enjoy the outdoors. Discovering an unexplored sport can inspire new friendships as well as install a sense of pride and accomplishment. By encouraging them to participate in one of these activities, not only will they have the tools to stay healthy, but they may also find a lifelong passion that could actually help shape their future career choices and goals.

 

  • Explore the outdoors.

Every well-constructed video game has a story. If you are having difficulties getting your child to unplug then bring the story outside. Read up on local legends and hot spots. Research famous historical figures around your town. Create a family exploration by making treasure maps and costumes. By doing so, you’re not just getting them to walk out the door—you are also creating an exciting adventure that far surpasses anything they could find on a screen.

 

Enjoying the outdoors is not only healthy but it provides valuable bonding time for you and your loved ones. At Horizon Rehabilitation Centers, staying active can help eliminate future health complications and strain. By trying these tips today, you can help make a difference for your child that lasts a lifetime.