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  • What I Learned as a PT Running a 1/2 Marathon

    Running my first half marathon was an exhilarating experience, both as a runner and as a Physical Therapist. This journey has provided me with valuable insights that I am excited to share with you. Importance of Single Leg Strengthening Single leg strengthening exercises are crucial. Running is essentially a series of single leg hops, requiring balance, strength and stability on each leg independently. Incorporating exercises such as single leg squats, step-ups and lunges can help build the necessary strength to improve running efficiency and reduce the risk of injuries. Importance of Hydration Hydration plays a pivotal role in running performance and recovery. Dehydration can impair the body’s ability to regulate temperature and can lead to muscle cramps, fatigue and decreased coordination. I needed to increase the amount of water I was drinking throughout the day and used an electrolyte solution during longer runs to maintain fluid balance. Starting my run well-hydrated made a significant difference in how I felt and performed. Importance of Carb Fueling Carbohydrates are the primary fuel source for endurance activities. Proper carb fueling before and during a run can help maintain energy levels and delay the onset of fatigue. I focused on consuming complex carbs in the days leading up to the race and simpler carbs in the hours before and during the run. I experimented with different fueling strategies during training to find what worked best for my body. Importance of Soft Tissue Work Incorporating soft tissue work, such as foam rolling and massage, significantly benefited my running performance and recovery. Regular soft tissue work helped release muscle tightness and enhance flexibility. This practice can also aid in the prevention of common running injuries such as IT band syndrome and plantar fasciitis. I made it a habit to spend a few minutes each day on soft tissue maintenance. Importance of Learning the Signals from Your Body Listening to my body was perhaps the most important lesson. My body was constantly communicating with me, providing signals that indicated when to push harder and when to rest. Learning to recognize these signals can help prevent overtraining and injuries. I paid attention to signs of fatigue, discomfort or pain and adjusted my training accordingly. Rest and recovery were as essential as the training itself. Now that I have completed my first 1/2 marathon in Nashville, where should I do my next one?!? Lauren DeYoe Doctor of Physical Therapy Reiki Master Owner Reiki PT

  • What is Reiki?

    Reiki was developed by Mikao Usui in Japan in the 1920s. It is a relaxing form of healing therapy that is non-invasive and non-manipulative. It involves the laying of hands just above or on the clothed body in a slow progression of hand positions. Reiki helps to restore a person’s energy to a state of balance on the physical, emotional, and spiritual levels, thereby enhancing a person’s natural ability to heal. It is considered a complementary therapy that can be used alongside other therapeutic and medical techniques. It is a gentle therapy that is suitable for even the very frail. Reiki has no religious doctrine. Will Reiki help me relax? Reiki has been shown to be better than placebo for inducing relaxation. Reiki is effective in activating the parasympathetic nervous system by reducing heart rate, reducing blood pressure and increasing heart rate variability. Will I see a benefit in one session? A single session of Reiki can acutely improve both physical and psychological symptoms associated with many health conditions. This includes pain, depression, anxiety, tiredness, drowsiness, nausea and overall well-being. Are there any negative effects? Since Reiki is a non-invasive technique with no overdose risk there are little to no side effects. Lauren DeYoe Doctor of Physical Therapy Reiki Master Owner Reiki PT

  • Unlocking the Benefits of Direct Access to Physical Therapy

    Did you know that you can go directly to a physical therapist without needing a referral from another healthcare provider? This means you can start your therapy sooner, especially if you have issues with your muscles or spine. It’s been shown that getting early access to physical therapy can save you money. On average, patients saved about $265.68 just on physical therapy costs and $2,001 on their total healthcare costs. Plus, there were no reports of any harm to patients who went directly to a physical therapist. Physical therapists are trained to check for any serious problems and can send you to a doctor if needed. So, you’re in safe hands! In fact, a study looked at data from five different research projects and found that going straight to physical therapy is not only cheaper but also helps you get better faster if you have spine-related issues. People who went to physical therapy first had better results, spent less money on therapy and overall healthcare and needed fewer visits. While Tennessee allows direct access to physical therapy, there are some rules you need to follow. If you’re unsure whether you can see a physical therapist without a referral, feel free to ask me any questions! Lauren DeYoe Doctor of Physical Therapy Reiki Master Owner Reiki PT Reference: Hon S, Ritter R, Allen DD. Cost-Effectiveness and Outcomes of Direct Access to Physical Therapy for Musculoskeletal Disorders Compared to Physician-First Access in the United States: Systematic Review and Meta-Analysis. Phys Ther. 2021 Jan 4;101(1).

  • Balancing Act: The Crucial Role of the Single Leg Stance

    Why does balance matter in the first place? Single leg balance isn’t just a fancy exercise, it’s a fundamental skill for our daily lives. When we walk, climb stairs, or navigate uneven surfaces, our ability to stand on one leg plays a crucial role. It’s like the unsung hero that keeps us upright and moving confidently. The Single Leg Stance Test helps us understand the importance of balance in avoiding falls. Picture it like a balance check, where standing on one leg becomes a measure of how well we can maintain steadiness. Are you able to hold for the time in your age group? 18-39: 43 sec 40-49: 40 sec 50-59: 37 sec 60-69: 27 sec 70-79: 15 sec If you find it challenging and can’t hold the position for the expected time based on your age, it’s a signal that your balance might need a boost. Mastering the single leg balance is not just a test, it’s a pathway to better overall stability. It reduces the risk of potentially harmful falls and ensures that your body’s equilibrium remains a steadfast companion in our daily balancing act. Lauren DeYoe Doctor of Physical Therapy Reiki Master Owner Reiki PT Reference: Springer BA, Marin R, Cyhan T, Roberts H, Gill NW. Normative values for the unipedal stance test with eyes open and closed. J Geriatr Phys Ther. 2007;30(1):8-15.

  • Breath, Move, Relax: Tackling Holiday Stress

    During the holidays stress levels tend to rise due to travel, family gatherings and financial pressures. Stress doesn't just mess with your head; it's like a sneak attack on your body too. Stress triggers the body's "fight or flight" response, leading to increased tension. This tension can manifest as muscle aches, tension headaches, or exacerbate existing musculoskeletal conditions. The following are simple techniques that aid in stress reduction and alleviating tense muscles. Incorporating these techniques will help tackle stress and muscle tension during this often hectic time of year. Cheers to a healthier and happier holiday season! Lauren DeYoe Doctor of Physical Therapy Reiki Master Owner Reiki PT

  • Surprising Facts About Exercise

    One of the most common New Year's resolutions on everyone's list is to workout more. As a Physical Therapist I am a huge advocate for exercise and improving overall fitness, but it can be hard to know where to start. This barrier is why most people can't seem to get going. I'm here to share some facts that will hopefully give you that nudge to get over that barrier. Best part-you don't need to jump right into a high intensity CrossFit workout to see the benefits of exercise. It can be as simple as walking. Just 10 min of very light exercise (walking, yoga, tai chi) showed improved connections in the brain in areas related to detailed memory processing. If you have pain, just 20 min of low-moderate intensity walking caused exercise induced immediate hypoalgesia, a decrease in pain sensitivity, after a single bout of exercise. Starting simple sets you up for success on your fitness journey. If you have pain or an injury that is preventing you from achieving your fitness goals, I am here to help. Here's to a healthy 2024! Lauren DeYoe Doctor of Physical Therapy Reiki Master Owner Reiki PT References Suwabe K, Byun K, Hyodo K, Reagh ZM, Roberts JM, Matsushita A, Saotome K, Ochi G, Fukuie T, Suzuki K, Sankai Y, Yassa MA, Soya H. Rapid stimulation of human dentate gyrus function with acute mild exercise. Proc Natl Acad Sci U S A. 2018 Oct 9;115(41):10487-10492. Sitges C, Velasco-Roldán O, Crespí J, García-Dopico N, Segur-Ferrer J, González-Roldán AM, Montoya P. Acute Effects of a Brief Physical Exercise Intervention on Somatosensory Perception, Lumbar Strength, and Flexibility in Patients with Nonspecific Chronic Low-Back Pain. J Pain Res. 2021 Feb 18;14:487-500.

  • Harmony in Healing: Integrating Mindfulness in Physical Therapy Practice

    Chronic pain is more common than you think. The World Health Organization estimates that up to one in 10 adult patients worldwide receive a new diagnosis of chronic pain every year. Traditional treatments such as injections, massage, acupuncture, chiropractic care and physical therapy address the physical components of pain, but there is a growing body of evidence that mindfulness needs to be part of the treatment plan to help address the emotional components of pain. Chronic pain can lead to negative emotions such as fear, depression, anxiety and frustration. This emotional distress combined with decreased physical activity can lead to withdrawal and decreased engagement in daily life which reinforces disability, leading to more chronic pain. Mindfulness meditations helps reduce pain through various ways. Being mindful means paying attention to what’s happening right now without judging yourself or reacting strongly. Mindfulness meditation has been shown to: •activate parts of the brain associated with pain self-control •increase serotonin levels and decrease norepinephrine levels, two chemicals linked to pain relief •lower levels of inflammatory cytokines, associated with chronic pain and inflammation •lower cortisol levels, the main stress hormone, which can reduce pain Mindfulness helps interrupt the negative thoughts that fuel stress and fear allowing space to relate differently to pain. It gives the mind a break from overthinking and you start seeing the pain as it truly is without being influenced by expectations. I incorporate mindfulness techniques in my physical therapy practice with guided meditations and Reiki energy healing. If you have chronic pain or know someone that has pain and would benefit from mindfulness please reach out at Lauren DeYoe Doctor of Physical Therapy Reiki Master Owner Reiki PT Reference: Dubey A, Muley PA. Meditation: A Promising Approach for Alleviating Chronic Pain. Cureus. 2023 Nov 22;15(11):e49244.

  • What is a Sound Bath?

    Don’t worry, there is no water or soap involved. A sound bath is also referred to as sound healing, sound therapy or sound meditation. During a sound bath many types of musical instruments are used to produce sound vibrations that “wash” over you. Sound healing has been used for centuries in various forms all over the world. Instruments such as singing bowls, gongs, didgeridoos and bells are used to promote wellness in different cultures. One theory behind sounds baths is that specific frequencies of sounds have an effect on our brainwaves and induce a state of calm and relaxation and even reduce pain. Another theory suggests that the sound frequencies interact with our biofield and energy centers and help with energy flow through the body. You would benefit from a sound bath if… - you want to try meditating - you want to decrease stress - you want to boost your mood - you want to quiet your mind - you just want to relax Robin Barnes, a Sound Healer and Reiki Master, and I have partnered to create a unique experience of a combination of a sound bath with Reiki energy work. We are now offering events in Middle Tennessee this year. Hope to see you there! Lauren DeYoe Doctor of Physical Therapy Reiki Master Owner Reiki PT

  • Sleep and Injury Risk

    Sleep is an important factor in reducing risk of injury and plays a role in your overall health. Less than 7 hrs of sleep increases your risk of injury by 51% and more than 7 hrs of sleep decreases your risk of injury by 37%. This injury risk is seen up to 14 days afterwards. Poor sleep quality is also associated with greater food intake and lower-quality diet, which can increase cardiovascular disease risk. Here are some sleep tips: -keep a consistent sleep schedule -use your bed only for sleep and sex -limit daytime naps -don’t eat a large meal before bedtime -create a caffeine cut-off time -turn off electronic devices 1 hour before bed -block out noise and light Are you getting 7 hours of sleep every night? Lauren DeYoe Doctor of Physical Therapy Reiki Master Owner Reiki PT References: Measures of Poor Sleep Quality Are Associated With Higher Energy Intake and Poor Diet Quality in a Diverse Sample of Women From the Go Red for Women Strategically Focused Research Network (Zuraikat 2020) General Health Complaints and Sleep Associated With New Injury Within An Endurance Sporting Population: A prospective study (Johnston 2020)

  • Would You Benefit From Cupping?

    Cupping involves placing pressurized suction cups on the skin that draw the tissue into the cup. The negative pressure or distraction pulls the tissues apart and increases blood and lymph circulation which promotes healing and reduces pain. The cups can be stationary or be moved depending on the desired treatment effect. Indications: -areas of the body with tension, stiffness or restrictions -areas of the body with limited range of motion -scars -painful trigger points Cupping is a promising treatment and is best used to complement an existing treatment plan. If you are curious if cupping would be beneficial to you contact me at Lauren DeYoe Doctor of Physical Therapy Reiki Master Owner Reiki PT

  • Pain Doesn't Have To Be Scary

    Pain is not only a physical sensation, but is also interconnected with our emotions and our mind. When you are in pain you employ rational thinking. This is the mind's way of solving problems. Here is how it works: You are in pain and you know you want to be healthy and pain free. Your mind evaluates the gap between the two and tries to bridge it. The mind breaks down the problem into smaller steps and tries to find a solution. Issues arise when the gap can't be closed. You tried rest, heat, ice, medication and activity modification but you are not finding lasting relief from the pain. This is when fear creeps in and you become fixated on finding the answer. You begin to ask yourself these questions: Why am I in this much pain? What is going on? What have I done to myself? Will I ever get better? This can start a cycle of increased fear which leads to more pain which leads to more fear. There is a way out of this cycle.......this is where I come in. I develop a plan to bridge that gap. Physical Therapy will help you improve your physical function and Reiki and mindfulness techniques will help calm the fear and negative thoughts. If you want to learn more about pain check out the book Mindfulness for Health: a practical guide to relieving pain, reducing stress and restoring wellbeing by V. Burch and D. Penman. Lauren DeYoe Doctor of Physical Therapy Reiki Master Owner Reiki PT

  • Do You Have Full Neck Motion?

    Most of my neck pain patients don’t realize their neck range of motion has become limited. Over time if you don't use your full range of motion you lose it. There are common compensation patterns I see for decreased neck range of motion. For decreased rotation range of motion people turn their whole body. If looking up has decreased, people would compensate by extending their low back. Below is a quick check to see if you have full neck range of motion: If you have neck pain or notice limitations in any of these motions Physical Therapy can help! As a certified orthopedic manual therapist, I use different techniques to loosen up muscles and joints in the neck to regain motion and decrease pain. Fill out the contact form on my website if you would like to chat. Lauren DeYoe Doctor of Physical Therapy Reiki Master Owner Reiki PT

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