• Deductible: This the amount of money you will have to pay before your insurance actually kicks in. If you had a $1,500 deductible, you’d have to pay the full cost of your visits until you reached that annual number. Only after $1,500 would the health insurance kick in.  The estimated cost of the visit would be due at the time of service.

• Co-insurance: This is the percentage of your medical costs that you are mandated to pay after you’ve reached your deductible. For example: if you had a deductible of $1,500 and then a co-insurance of 20%, that would mean you’re responsible for first paying that $1,500 and then 20% of all the bills you accrue for healthcare.  This estimated cost of each visit would be due at the time of service.

• Co-payment: This is the flat fee that service providers charge based on the health plan. If a service is covered by insurance, you will only pay the co-payment amount, which frequently is much less than the actual cost of the service. An example would be a $40 co-pay for a visit to your primary care physician. This is due at the time of receiving service.

• In-Network Cost: This is the cost for you to see one of the doctors/therapists that take your particular insurance and therefore have prearranged agreements with the insurance company. There can also be a maximum in-network deductible.

• Out-of-Network Cost: This is the cost for you to see any doctor/therapist that is not in your healthcare plan. The costs for these tend to be greater and depending on your plan, can be the full cost of the service. There can also be a maximum out-of-network deductible, which is greater than the in-network.

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.

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.

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!

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.