
23 items found for ""
- Stay Safe This Winter: Fall Prevention Tips
As temperatures drop and icy conditions increase in Nashville, the risk of slips and falls rises too—especially when we’re juggling winter chores like carrying holiday decorations or boxes. Falls can lead to serious injuries but the good news is they’re preventable with a few simple precautions. Top Winter Fall Prevention Tips • Mind Your Balance When Carrying Items: Holding boxes or decorations can shift your center of gravity and impair your ability to see potential hazards. Take smaller loads or use a sturdy cart whenever possible. • Use Caution on Stairs: When climbing stairs while carrying items, ensure one hand is free to hold the railing. If you must use both hands, take extra care with each step. • Wear Proper Footwear: Shoes with good tread are essential for navigating slippery surfaces. • Keep Walkways Clear: Regularly shovel and salt outdoor paths to prevent ice buildup. • Focus on Strength & Balance: Balance and strengthening exercises help you stay steady in any situation. Feeling Unsteady? I Can Help If carrying heavy or awkward items, especially on stairs, is making you feel off balance there are ways to improve your stability and confidence. Strength and balance exercises can make a big difference in helping you move safely and comfortably during winter tasks. Lauren DeYoe Doctor of Physical Therapy Reiki Master Owner Reiki PT
- Craniosacral Therapy: Now Available in our Physical Therapy Sessions
I’m excited to share that I recently completed a 4-day craniosacral therapy (CST) course right here in Nashville! It was a fantastic experience—not only did I deepen my knowledge of this gentle, transformative technique but I also connected with some wonderful new friends in the healing community. Craniosacral therapy (CST) uses light touch to release tension and restore balance within the central nervous system. Working with the craniosacral system—which includes the tissues and fluids surrounding your brain and spinal cord—CST helps to ease physical and emotional restrictions, supporting the body’s natural healing processes. The touch is gentle but effective, facilitating shifts in physical structure while also clearing energetic blockages. CST offers many potential benefits, including: • Relief from chronic pain: By relieving physical and energetic restrictions, CST may alleviate pain, particularly in the neck, back, and head. • Reduction in stress and anxiety: The calming touch used in CST helps to ease nervous system strain, reducing stress and fostering emotional stability. • Improved alignment and balance: CST supports the body’s alignment, encouraging greater physical balance and often relieving long-term tension patterns. I’m honored to bring craniosacral therapy into my physical therapy sessions, providing you with a unique blend of physical and energetic support. If you’re interested in exploring CST as part of your treatment, please reach out or ask about it during your next visit. Lauren DeYoe Doctor of Physical Therapy Reiki Master Owner Reiki PT
- Prioritizing Health in a Sedentary Work Environment
Welcome to September! As the kids head back to school and our work schedules return to their regular pace, many of us will find ourselves spending more time at our desks. While this is a natural part of the season, it’s important to be aware of the health risks that come with prolonged periods of sedentary work. The Hidden Risks of Desk Work Research has shown a significant association between sedentary work and adverse health outcomes. These can include not just low back pain, but also more serious conditions like diabetes, cardiovascular disease and even increased all-cause mortality. For those of us who spend long hours at the computer, muscle fatigue and musculoskeletal disorders are common concerns. A recent study highlighted the importance of taking breaks from desk work to prevent discomfort. The study recorded the EMG activity of the upper trapezius and latissimus dorsi muscles, which showed signs of fatigue after about 40 minutes of continuous desk work. The most effective way to combat this fatigue? Simply standing and stretching for five minutes. This brief break was enough to help these muscles recover. Incorporate Breaks into Your Routine While the study didn’t specify which stretches the participants performed, the key takeaway is clear: regular breaks are essential. Here are some simple strategies you can integrate into your workday: • Stand Up and Stretch: Set a timer to remind you to stand and stretch every 40 minutes. Focus on movements that open up your chest, stretch your shoulders, and relieve tension in your back. • Move Around: Take a quick walk, even if it’s just around your office or home. This gets your blood flowing and helps reset your posture. • Mindful Movement: Consider integrating mindful movement, such as gentle yoga or Tai Chi, into your breaks to enhance both physical and mental well-being. Support Your Health This Fall As an orthopedic Physical Therapist, I’m here to help you stay healthy and pain-free during this busy season. Whether you’re dealing with discomfort from desk work or want to proactively protect your health, I offer both traditional Physical Therapy and Reiki sessions tailored to your needs. Let’s work together to ensure that your return to routine doesn’t come at the expense of your health. Lauren DeYoe Doctor of Physical Therapy Reiki Master Owner Reiki PT Ding Y, Cao Y, Duffy VG, Zhang X. It is Time to Have Rest: How do Break Types Affect Muscular Activity and Perceived Discomfort During Prolonged Sitting Work. Saf Health Work. 2020 Jun;11(2):207-214
- 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 ReikiPT.com. 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)