Posts tagged with Physical Therapy

Free Gait Analysis This Saturday!

Is there an injury in my future? Where do I have specific muscle weakness that if addressed will prevent a strain or sprain? Saturday morning, take a few minutes to have your run or walk stride video-analyzed by our physical therapy team. Doors open at 8:00am and we will run until noon. You can also enjoy free chair massages, talk with foot and ankle physician Dr. Waterman, hear from the running and shoe experts of Ad Astra running company, and enjoy coffee and snacks from J&S Coffee, t. Loft and the Merc!

1311 Wakarusa Drive #1000 Lawrence, KS 785-749-1300


Running Injuries - Tools to Keep Going!

The race season is almost upon us! For seasoned runners and newcomers alike, now is the time to prepare for those 5K’s and beyond. Most running injuries tend to occur when people are returning to running, just getting started, increasing their distance, or attempting to increase their speed. In preparation for hitting the running trails, we at TherapyWorks have put together a list of running injuries and how to prevent them.

One of the most common injuries I see as a physical therapist is patellofemoral pain syndrome, commonly referred to as “runner’s knee”. With runner’s knee people will often have pain around their knee cap. In order to prevent such discomfort runners should assess their shoes for proper arch support and work to strengthen their glutes, hips, and quads. Rest time, icing, avoiding running downhill, and cross training are other ways to combat runner’s knee successfully.

Another common injury is shin splints, that achy pain in the front of your shins that has sidelined many a runner, but what numerous people do not know is that your hip flexors might be at fault.

As always shoe fit and proper support is important, along with cross training, rest, and ice, but strengthening your hip flexors is another good place to start your preparations for success.

Hamstring pain can also plague runners. If you have pain in the muscle at the back of your thigh and the pain was sudden, strong, and leaves the area with bruising you should consider consulting a medical professional. Hamstring tears may require extended rest, sometimes for months, before the runner is able to safely return to running. Chronic overuse injuries, which are less severe, generally require running at a slow and easy pace. In order to prevent this discomfort from ever befalling you, consider adding hamstring stretching and strengthening to your routine.

Next in the list of nagging injuries that can get between you and a good jog is IT band syndrome. Runners often get pain down the outside of their thighs from the hip to the knee if they suffer from weak hip musculature, namely abductors and glutes.

Another concern is proper arch support to prevent over-pronation at the foot. Exercises to strengthen the gluts and abductors, also stretches for the IT band, can help to get you back on the trails or assure that you never have to leave them.

Last, but certainly not the least, is plantar fasciitis. This a nasty pain that can show up in your heal during your first step of the morning or in your arch during your run. The plantar fascia covers the base of your foot from the heel to your toes and those without proper arch support, with tight calves, and/or with a weak core often fall prey to this nasty injury. Rolling a frozen water bottle under your feet, stretching your calves, wearing proper arch supports, and strengthening your core can all help to treat and prevent foot pain from getting in the way of your run.

In summary strengthening of both your legs and core is very important. Stretching is nonnegotiable if you want to be able to run for many years to come. If pain is preventing you from lacing up your tennis shoes, though, feel free to call TherapyWorks to schedule a free screen so we can assess if physical therapy is just the thing to get you back in action.

Megan Remmert, DPT TherapyWorks


Resolution Re-energizers

As many people begin the new year with resolutions for a healthier lifestyle, it is important to remember frequency and intensity matter for seeing results. The CDC recommends adults participate in 2 different types of physical activity a week, aerobic activity and muscle strengthening. There are many ways to combine these 2 important types of activity into your schedule.

150 minutes of moderate-intensity aerobic activity every week AND muscle-strengthening activities on 2 or more days a week that work all major muscle groups

75 minutes of vigorous-intensity aerobic activity every week AND muscle-strengthening activities on 2 or more days a week that work all major muscle groups

An equivalent mix of moderate- and vigorous-intensity aerobic activity AND muscle-strengthening activities on 2 or more days a week that work all major muscle groups There are many ways to perform aerobic activities and muscle-strengthening exercises.

Aerobic activity:

Moderate intensity: * Walking faster * Water aerobics * Riding a bike on level ground or with few hills * Doubles tennis * Pushing a lawn mower

Vigorous intensity * Jogging or running * Swimming laps * Riding a bike fast or on hills * Singles tennis * Playing basketball

Muscle strengthening: * Lifting weights * Working with resistance bands * Body weight * Resistance exercises * Heavy gardening * Yoga

Aerobic activity can be performed in 10 minutes increments at first to build up endurance to go longer. And it is important to always stretch properly before performing exercises and start off slowly if you are not used to exercise. And if you have an extreme tightness or muscle pain slowing you down, call TherapyWorks for a free screening for suggestions how physical therapy can get you back on track to your goals!

---Megan Remmert, DPT 785-749-1300


2017 - Maybe Time For A New Approach to your Health Goals

Resolutions come and go, but changing up your health team may be a game changer. We've all heard about alternatives to Western medicine, but it's difficult to know exactly what route to explore. Integrative Medicine is "healing-oriented medicine that takes account of the whole person, including all aspects of lifestyle. It emphasizes the therapeutic relationship between practitioner and patient, is informed by evidence, and makes use of all appropriate therapies" according to the Arizona Center for Integrative Medicine.

TherapyWorks invites you to learn more about Integrative and Functional Medicine on Thursday, January 19 at 7:00 p.m. Dr. Neela Sandal and Dr. Stephen Stevenson of Atma Clinic will share information about their new practice in downtown Lawrence and how it may help you meet new health goals. Items discussed will include their specialized lab services, unique nutritional analysis, the importance of the gut biome, and genetic factors. TherapyWorks PTA, Lee Tucker, will share how a physical therapy prescribed exercise program compliments directives from your doctor or mid-level provider.

This is a free Helping You Help Yourself Seminar open to the public. Contact TherapyWorks at 785-749-1300 or for more information - RSVP is requested.


Physical Therapy: A Non-drug Option for Chronic Pain

The CDC released guidelines earlier this year to assist with the growing opioid addition crisis. These guidelines include recommendations for physical therapy and other non-drug options for chronic pain management.

“Physical therapists partner with patients, their families, and other health care professionals to manage pain, often reducing or eliminating the need for opioids. Research has shown that a simple education session with a physical therapist can lead to improved function, range of motion, and decreased pain.” (

More appropriate for chronic pain medications:

cancer treatment

end-of-life care

palliative care

Cases where opioid use could be reduced or avoided:


low back pain

hip pain

knee osteoarthritis

pain lasting more than 90 days

Ask your provider if physical therapy could be right for you. TherapyWorks offers a free consultation to assess your situation and advise if physical therapy can assist you with your health goals. And as a direct-access state, you can also begin physical therapy without a prescription.

TherapyWorks 1311 Wakarusa Drive #1000 Lawrence, KS 66049


Women’s Health: It’s time to Know your Pelvic Floor

If I have heard it once I have heard it a thousand times, “I didn’t know you guys treated that”. We do treat “that”. In pelvic floor physical therapy, also known as women’s health, we get the opportunity to help individuals get their lives back by treating urinary incontinence, bowel incontinence, mild to moderate prolapse, pelvic/vaginal pain, and a host of other conditions that we don’t often talk about around the dinner table. Many of these conditions can be brought about by child birth, menopausal hormone and tissue changes, surgical procedures, and various other traumas to the pelvic floor.

If given a bull horn I would gladly proceed to squawk from the highest roof top, even given that I am terrified of heights, that there is hope for all of the above. Leaking when you laugh isn’t something that has to happen just because you had a baby, hit menopause, or did gymnastics. Pain with intercourse or a pelvic exam at “a certain age” does not have to be normal. Diastasis recti is not a death sentence for your abs just because you had a baby. You do not have to live with those symptoms any longer, because quite often physical therapy can help you meet your goals for a new normal.

If any of the above sounds familiar to you or someone you love send them over to our wonderful staff at TherapyWorks for either a free screen, without a doctor’s script, or a pelvic floor evaluation, doctor’s script needed for most insurances. We would love to help them, or you, get your groove back.

Join us for a free seminar on Tuesday, November 15 at 7:00 at TherapyWorks featuring Dr. Cathy Dahl and Manya Schmidt, APRN of Pelvic Health Specialists.

---Sarah White-Hamilton, DPT of TherapyWorks 1311 Wakarusa Drive, Suite 1000 Lawrence KS 66049


Physical Therapy Can Fix THAT?

I did not grow up wanting to be a physical therapist. When I was in kindergarten I wanted to be a doctor, nurse, dentist, or veterinarian, depending on which day you asked me. I only found and fell in love with physical therapy after tearing my ACL in high school soccer. Since my injury, and full recovery thanks to physical therapy, I have been deeply passionate about the field of physical therapy.

When I was going into physical therapy school I did not have a full understanding of what physical therapists could do. My limited understanding was that I would be able to help people walk, run, and return to their lives by becoming a physical therapist. The first revelation I had in physical therapy school was that PT’s treat wounds. While most of us do not treat wounds there are many PT’s who do. After getting out into more physical therapy clinics I was shocked to find PT’s effectively treating headaches, TMJ, vertigo, urinary leaks, fecal incontinence, plantar fasciitis, carpal tunnel, along with all the “normal” things I knew PT’s could treat: knee pain, back pain, ankle sprain, etc.

Now that I am out in the clinic as a physical therapist I consider it my great privilege to help people meet their goals, and I consider it my mission to get the word out about how physical therapy can help give people their lives back. Whether you are having leaks when you laugh, your little one has torticollis, you or a loved one are having falls, or you have back, neck, shoulder, hip, headaches, ankle, or foot pain know that there are physical therapists out there who can help.

If you have ever wondered if physical therapy could specifically help you TherapyWorks is having a free seminar in honor of National Physical Therapy Month on Wednesday, October 26 at 7:00pm.

--Sarah White-Hamilton, DPT of TherapyWorks


We’ve Got Your Back: What You Need to Know About Back Pain

Back pain affects millions of individuals every day and can lead to decreased quality of life interfering with your daily activities of work and social life. Low back pain is one of the leading causes of disability around the world. In the United States, the cost of treating low back pain annually is over $240 billion! The more you know about back pain: spinal anatomy, symptoms, what causes the pain, ways to prevent it, and treatment options the healthier you can be!


Your spine is composed of small bones, called vertebrae that are aligned on top of one another. Surrounding the vertebrae are your muscles, ligaments, nerves, and intervertebral discs. All of these components help support your spine and help you move. There are 5 major segments of your spine (from top down): cervical, thoracic, lumbar, sacral, and coccygeal. Due to the lumbar spine holding all of the upper body weight, the low back is commonly injured.


Everyone experiences back pain differently. Some people may have a sudden onset of pain (acute) while others may have back pain that has lasted for months or even years (chronic). Depending on what part of your back has been affected impacts the types of symptoms you will experience. Symptoms can include: muscle aches or spasms, shooting/stabbing pain, pain that extends down your leg, and limited back motion that interferes with daily life (walking, standing, sitting, bending, etc). Back pain can also refer to other parts of your body such as your groin, buttock, and upper thigh.


Back pain can be caused by numerous factors. Common reasons for back pain include: muscle or ligament strain, bulging disc, degenerative changes (arthritis), skeletal abnormalities (such as scoliosis), and osteoporosis. A common misconception about back pain is that if X-rays show degenerative changes that is why you have back pain. However, there have been numerous studies showing degenerative changes in adults who do not have back pain. Accidents and injuries can be causes of back pain also: car accidents, falls, and fractures.


Luckily, there are many ways to help protect your back and decrease your chances of back pain. Proper posture while sitting and standing, using proper lifting techniques (use your legs, not your back), staying at a healthy weight, participating in physical activity, smoking cessation, and proper footwear are among the top preventative plans. Other ways to reduce back pain is getting adequate rest- sleeping is when your body repairs itself, stretching, drinking adequate water, and being aware of your body. Don't ignore back problems as they can become worse if left untreated.


There are several treatment options for back pain ranging from medication to holistic healing approaches. Medications may include over the counter pain medication, muscle relaxants, and injections. Other treatment options include acupuncture, chiropractic care, and surgery. While medication can help with the healing process, it is not getting to the root of the problem. Physical therapy uses a variety of treatment options to help individuals with back pain. Hot packs, ultrasound, electrical stimulation, and manual therapy all help with the healing while the exercises we teach you can improve your flexibility, strength, and core stability. These techniques can help ease your back pain and prevent the pain from returning!

If you are suffering from back pain, join us for our Free Helping You Help Yourself Seminar on Low Back Pain on Wednesday, September 28 at 7:00 PM for more information and tips from staff and guest speaker, Dr. Erin Griffeth of MedExpress.

--- Lauren Cerier, DPT of TherapyWorks


How to Mitigate the Effects of Backpacks and Keyboards

As summer is coming to an end, and school is back in session, here are a few tips to help you transition back into the school year and stay on top of your game.

Whether you have children who are just starting school or you are attending college, most of us carry a backpack to transport books and supplies to and from classes. Carrying your backpack can be difficult if you aren’t aware of proper mechanics. First, you should be carrying your backpack with both straps instead of one. This distributes weight evenly on both shoulders to avoid compensation. Your backpack should weight 10-20% of your body weight. Adjusting the straps of your backpack can also be tricky, the bottom of your backpack should sit at your waist.

Another common discussion is proper mechanics for sitting in a chair or at a computer desk. When sitting in a chair, your feet should be flat on the floor with your hips and knees at 90 degrees. Your chair should have good lumbar support, arm rests with elbows at 90 degrees, and shoulders should remain relaxed. When seated, the top of your computer monitor should be 2-3 inches below eye level to maintain appropriate head positioning. Other tips to get your through your busy day include: taking a short 5-10 min break every hour, performing stretches, and taking a short walk over your lunch break.

Physical therapy can help you stretch and strengthen where our daily lives have left us tight and knotted. And regular massage therapy can help you keep those gains. TherapyWorks is here to help you be at your best!

--Ashely Catt, PTA and Lauren Cerier, DPT


Why Do My Feet Hurt?

Your feet are made to last a lifetime, which is why maintaining proper foot care is so important for overall health and well-being. Your feet bear the most weight as they are the foundation for most functional activities, such as walking, running, jumping and daily tasks. As we age, many individuals may feel that pain in their feet is normal due to stresses placed on the feet. However, pain occurring in the feet is not normal and should be treated accordingly. If appropriate steps are taken to detect, treat, and care for your feet, most foot related problems can be decreased or prevented. If you experience pain in your feet, be sure to seek help through your physician, podiatrist, physical therapist, or other healthcare professional. Remember, foot pain is NOT normal. Learn more at our free talk on Tuesday, July 19 at 7pm at TherapyWorks feature Dr. Cleve Pilakowski of Lawrence Podiatry. For more information contact us at 749-1300 or email

--Ashley Catt, PTA TherapyWorks


Block Party for Health

Food truck, fire truck, ice cream truck OH MY! Enjoy some food and drink while the kids play games, do fitness testing, and visit with a variety of health/sport/fitness experts. Kids can bring a bicycle and ride a small course to test their road safety as well as get some maintenence tips. Enjoy a chair massage after a long week at work. And there's a rumor of a slip and slide on hand so bring a swim suit! Physical therapists and personal trainers from TherapyWorks will also be available to answer questions and give you information on what PT can do for you. "We wanted to celebrate summer and get people thinking about fall fitness activities since school is around the corner" says Nikki White, event coordinator. Bring some cash for food vendors, but everything else is free. "Everyone is welcome to stop by and say hi to friends and neighbors!"


Men’s Health - Some Tips to Keep you Healthy

Kick off to summer and Fathers’ Health Summer officially kicks off in June and is a wonderful time to kick off a new exercise and health program! June also is a time to celebrate fathers and father’s to be. Men need to care about their health above the waistline as well as below. At TherapyWorks we are wishing vibrant health to all fathers and offer a few suggestions on staying well.

As you age, it's important to protect your bones, joints and muscles. Not only do they support your body and help you move, but keeping bones, joints and muscles healthy can help ensure that you're able to do your daily activities and be physically active. Research shows that doing aerobic, muscle-strengthening and bone-strengthening physical activity of at least a moderately-intense level can slow the loss of bone density that comes with age.

Regular physical activity helps with arthritis and other conditions affecting the joints. If you have arthritis, research shows that doing 130 to 150 (2 hours and 10 minutes to 2 hours and 30 minutes) a week of moderate-intensity, low-impact aerobic activity can not only improve your ability to manage pain and do everyday tasks, but it can also improve your quality of life.

Tilt up your rearview mirror, just far enough to force yourself into an upright sitting position to see behind you, which is good for your posture and your aching back.

Vary your workouts. The body gets very comfortable when you always do the same workout. You have got to keep varying your exercises, and they have to be an age-appropriate mix of aerobics, muscle training, and stretching.

Care for your prostate. The prostate grows as you get older. You’ll almost certainly have symptoms, like urinary problems. A really healthy, low-fat diet will reduce the likelihood of prostate growth and may reduce the risk of prostate cancer.

Symptoms of all prostate problems include: - needing to urinate often, especially at night - difficulty starting to urinate - straining to urinate or taking a long time to finish - pain when urinating or during sex

Join us at our Free Seminar to learn more: Monday, June 27 @ 7:00 p.m. Men's Health: You're in Charge!  
Featuring Dr. Chad Johanning of Lawrence Family Practice Center

--Amy A. Hileman, PTA TherapyWorks 1311 Wakarusa Drive #1000 Lawrence, KS 785-749-1300


To All Mothers of All Ages

Mother’s Day is quickly approaching. It is the time of year when we celebrate the mothers, grandmothers, and great grandmothers in our lives. On our end of things at TherapyWorks we are wishing health and wellness to all the mothers out there both young and old. More than just wishing them well we have some tips on staying well. To the Mothers of all ages: • Stretch, it decreases your risk of injuries. Hold stretches for 30 seconds for best results. • Leaking urine does not have to be normal, even if it is just a little bit o Physical Therapy has a strong track record with treating incontinence • Strength training keeps your bones healthy, even if you just use everyday objects as weights • Balance can be lost, but it can also be gained through practice o If you have a fear of falling consult your doctor or come in for a free screen. You do not have to live your life in that fear • Pelvic Pain caused by muscles or fascia can be treated, and often resolved with physical therapy • Please switch hips occasionally when carrying baby • And most importantly: take time for your health. Whether it’s walking, running, swimming, biking, weight lifting, or kayaking keep moving. It is good for your heart, bones, muscles, and so much more.

Join us at our Free Seminar on May 17 at 7pm at TherapyWorks Women's Health: How to Get That ROAR Back! Featuring Dr. Malati Harris of Lawrence Family Medicine & Obstetrics.

--Sarah White-Hamilton, DPT TherapyWorks Facebook Page 1311 Wakarusa Drive Suite 1000 Lawrence, KS 66049


Physical Therapy: Another Resource to Counter Pain

The new guidelines released from the Center for Disease Control and Prevention yesterday sends a strong message. The growing numbers of overdoses and addictions to opioids is startling and this prescribing guideline is meant to help medical providers and patients get to the pain-free stage safely. TherapyWorks is proud to be a resource for individuals and the medical community; visit or to find out more about physical therapy and how it can benefit a wide range of issues. And with direct access, anyone can call or stop by to schedule a 10 minute free screen to have your issue assessed and we will keep your provider updated for you.

Free Helping You Help Yourself Presentation Wednesday, March 23 @ 7pm

Aging With Grace: Drug-free Options for Aches & Pains

At TherapyWorks 1311 Wakarusa Drive Suite 1000 Lawrence, KS


Overweight or out of shape? Review your numbers

Hear from family physician Dr. Carla Phipps why eating less is not always the solution to losing weight. Learn new options for those who have “tried it all.” You will receive a print-out of your individual body fat percentage and caloric requirements too! Sarah White-Hamilton, DPT of TherapyWorks will preview how physical therapy can help get you into an exercise routine.

The session is at 7 p.m. Wednesday, Jan. 20 at TherapyWorks, 1311 Wakarusa Drive, Lawrence. For more information call 785-749-1300 or email


Diabetes: Let’s Get Serious

Diabetes is a sneaky gremlin. It is a disease that quiet, yet the damage it can leave is astounding. It is preventable and there are measures one can take to keep the gremlin at bay.

Getting a diagnosis of diabetes is stunning. The idea of changing one’s diet to restrict favorite foods is not on the top of anyone’s to do list. Nor is a new medicine regimen or an exercise schedule necessarily. However, the alternative of damaged nerves, tissues and organs sound less fun.

Physical therapy can play a part of getting the exercise routine kicked off. Maybe a nagging knee pain or stiff shoulder has kept you from getting active; now is the time to address it. Maybe there has already been some numbness in your feet; let’s figure out how to keep moving safely. Maybe there are too many meds on your bathroom counter and you want to try to minimize those; let’s get the blood pumping!

Join our free community presentation on Thursday, November 12 at 7:00 featuring Dr. Steven Dillon of MDVIP (formerly Lawrence Internal Medicine) at TherapyWorks 1311 Wakarusa Drive. He will talk about how to prevent diabetes and the role physical therapy can plan in keeping the disease in check. There will be plenty of time for individual questions. RSVP at 749-1300.

Nikki White, CHES Patient Liaison for TherapyWorks

Dr. Steven Dillon, MDVIP

Dr. Steven Dillon, MDVIP by therapyworks


Concussions - What You Need to Know

Join us for a presentation about Children's Health at noon on July 22 at TherapyWorks to hear about sports injuries, concussions and other health concerns for kids with Dr. Chris Koster of Pediatric and Adolescent Medicine. Here is some quick reading about concussions for you in the mean time.

Less than 10% of concussions result in loss of consciousness

• Common symptoms of concussions:

o Headache

o Dizziness

o Confusion

o Ringing in your ears

o Blurred vision

o Nausea

• Risk of returning to play early

o Second impact syndrome

 When a player sustains a second head injury before the first is healed

 Brain swelling

 Vascular engorgement

 increased intra cranial pressure can lead to death.

• Grades of Concussion (Cantu Guidelines)

o Grade 1

 No loss of consciousness; post traumatic amnesia < 30 minutes

• 1st may return to play if asymptomatic

• 2nd may return in 2 wks if asymptomatic at that time for 1 week

• 3rd End the season, may return next year if asymptomatic

o Grade 2

 Loss of consciousness <5 minutes or post traumatic amnesia > 30 minutes

• 1st return after asymptomatic for 1 week

• 2nd wait at least 1 month; may return if then asymptomatic for 1 week

• 3rd End the season may return next year if asymptomatic

o Grade 3

 Loss of consciousness >5 minutes or post traumatic amnesia > 24 hours

• 1st wait at least 1 month; may return then if asymptomatic for 1 week

• 2nd End the season

• Physical Therapy treatment for Concussion (APTA)

o Physical therapists can evaluate and treat many problems related to concussion.

 Help Stop Dizziness and Improve Your Balance

• If you have dizziness or difficulty with your balance following a concussion, vestibular physical therapy may help. The vestibular system, which includes the inner ear and its connections with the brain, is responsible for sensing head movement, keeping your eyes focused when you move your head, and helping you keep your balance. A qualified vestibular physical therapist can provide specific exercises and training to reduce or stop dizziness and improve balance and stability.

o Reduce Headaches

 Your physical therapist will examine you for neck problems following a concussion. Neck injuries can cause headaches and contribute to some forms of dizziness. Your therapist also can assess your back for possible injuries to your spine.

o As symptoms due to concussion improve, your physical therapist will help you resume physical activity gradually, to avoid overloading the brain and nervous system that have been compromised by concussion.

By Sarah White-Hamilton, DPT of TherapyWorks 1311 Wakarusa Drive Lawrence KS 66049 749-1300


Therapy group plans Men’s Health seminar

Father's Day may be behind us, but June is Men's Health Month, and there are many opportunities to celebrate dads. Instead of the traditional grills, electronics, recliners or a buffet full of delicious food, maybe it is time to change it up and start thinking on the healthier side of things.

Maybe it’s time for Dad to start pumping some iron and drop the not so healthy six-pack of beer and gain a solid six-pack of abs. TherapyWorks has put together a list of healthy gift ideas for fathers that are great any time of year, as well as a quick fact sheet about exercise and diet.

Promoting his health and well-being can contribute to your father being around for a long time. Feeding his body and soul with dark chocolate is one gift idea that never gets boring. Antioxidants are always a good thing, and studies show that eating dark chocolate helps you stay alert and focused. It also helps lower blood pressure and increase blood flow into the body as well as reducing stress.

If you drink, trade up to red wine, which contains antioxidants that help prevent heart disease, protecting arteries and blood vessels. It also contains resveratrol, which may activate genes that slow cellular aging.

Purchasing a gym membership can be one of the most rewarding things you can do, that is to say you end up going. You can even splurge and go shopping for a new pair of sneakers. Work toward a goal of 30 minutes each day. This can help boost natural testosterone levels and blood flow which can ultimately improve stamina, flexibility, and libido.

During Men’s Health Month, and all year long, it is important to bring your attention to the do’s and the don’ts of a healthy lifestyle:

Do: 1. Visit doctor regularly: It is important to keep a relationship with your doctor and to continue to get check ups regularly. 2. Take a daily multivitamin: Even if you are eating right, it is not very likely that the foods you eat contain all the nutrients you need. 3. Eliminate “white foods” from your diet. White sugar, flour and all other processed foods. These foods can drive up blood sugar levels which can contribute to weight gain. 4. Include weight training and exercise into your daily life: Aerobic exercise is great for the heart. People’s lives get busy but including once a week resistance exercise can help improve muscle strength. Hiring a personal trainer to get things started might be beneficial as well. 5. Drink more tea: Besides water, tea may be one of the best drinks for your body. Studies have shown that tea can improve memory and cognition in men. Green tea has numerous other benefits such as increasing your metabolism, lowering blood pressure, boosting immunity and most importantly, preventing bad breath.

Don’t: 1. Eat trans fats: Deep- fried foods and things with hydrogenated oils such as butter which contain trans fats, raise your risk of heart disease. Healthy fats include olive oil and omega-3 oils that can be found in salmon and other water fish. 2. Consume numerous alcoholic beverages: Alcohol is okay in moderation, such as drinking red wine, but excessive drinking can lead serious health problems. Try to limit drinking to one or two drinks at most. 3. Skimp on sleep: Sleep can be sometimes overlooked, but we don’t realize that when we are sleeping, we are recharging our body. Sleep helps fight infection and restarts the body so you are ready to go the next day. 4. Skip breakfast: Having breakfast can jump start your metabolism and give you the perfect amount of energy you need to start your day. 5. And especially, don’t give up: Being healthy is not easy. Consider talking to a friend in times of discouragement.

TherapyWorks is hosting a Men’s Health seminar at 7 p.m. June 29. Dr. Eric Huerter and physical therapist Banaka Okwuone will be the speakers for the night. Come out to hear about how and why it is important to live and maintain a healthy lifestyle. For more information call 749-1300 or email

by Banaka Okwuone, DPT, TherapyWorks

Dr. Eric Huerter in a recent running race

Dr. Eric Huerter in a recent running race by therapyworks


Therapy group offers tips on easing pain from gardening

Spring is once again upon us. As the rhyme goes April shower brings May flowers, or April rain brings more May rain this year. Once it starts to dry up many of us will be out and about planting, tilling, hauling mulch, and anything else we can fit in before the sun goes down. Many of us will also be feeling the after effects of such activities. Yard work, however, does not need to sideline you with a bag of frozen peas and the remote. Here are some helpful tips to keep you healthy and pain free this spring and summer:

• Tips for Prevention

o Stretch: a good hamstring stretch can prevent a multitude of injuries, but don’t forget your shoulders, back, and calf muscles.

o Warm-up: don’t just start out your projects with a good heave-ho loosen up first. Even just a walk around the block will help keep you from ending your work day in the first 5 minutes.

o Bend at your knees: Use your legs when lifting! You have two legs and one back, protect your back by using your legs.

o Move your feet: don’t twist, over reach, or get yourself in a compromising position trying to save a few steps it will only come back to haunt you later.

• Tips for after Yard Work

o Ice, Ice, ICE!: if your knee, back, shoulder, or ankle is sore and/or swollen after your yard work use a cold pack for 10-15 minutes, up to 3x/day. HINT: Frozen peas are a wonder alternative to buying an ice pack.

o Stretch: If it is sore, stretch it until you feel a nice light stretch. Going beyond a nice light stretch might do more harm than good. Hold your stretch for 20-30seconds.

• When to seek Medical Attention:

o Symptoms don’t go away within 3-5 days

o Pain is rated 9-10/10 (0 being no pain; 10 being the worst pain of your life)

o You are unable to move your joints

o Electric pain going up/down your arm or leg

--Sarah White-Hamilton, DPT TherapyWorks 1311 Wakarusa Drive 785-749-1300


Free Talk on Successful Weight Management

Hear from Dr. Malati Harris, Lawrence Family Medicine & Obstetrics, and Anthony Roberson, PTA about tips for losing those extra pounds and keeping them off permanently! Both are busy working parents who will share their successes in fitting in physical activity into their daily routines.

Thursday, May 14 at 7:00 pm at TherapyWorks 1311 Wakarusa. For more information call 749-1300 or visit

Dr. Malati Harris

Dr. Malati Harris by therapyworks


Free Talk on Back Pain

Our Helping You Help Yourself topic this month is back pain, featuring special guest Jeff Glasgow, CRNA of Advanced Specialty Anesthesia and our PT, Sarah Hammons. It will be Wednesday, September 17 at 7:00 at TherapyWorks 1311 Wakarusa Drive. Plenty of time for your individual questions. For more details see our Facebook page


Bone Matters: Free Seminar on Osteoporosis

Helping You Help Yourself Monthly Series

Tuesday, May 20 at 7:00pm

Dr. Joan Brunfeldt of Reed Medical and Libby Alvarez, DPT of TherapyWorks will share information on osteoporosis. What you can do to lead a safe and active lifestyle following this diagnosis and prevent fractures. Free seminar - no reservation required but feel free to call ahead 749-1300 or click on our Facebook event
Twitter @therapyworksks

Dr. Joan Brunfeldt, Reed Medical Group

Dr. Joan Brunfeldt, Reed Medical Group by therapyworks


Free Runner’s Clinic

Join us for our popular Runner's Clinic on Saturday, April 12 anytime between 9:00 - noon.

- video gait analysis - physician consultation - orthotic information - free chair massages and - refreshments!

1311 Wakarusa Drive

More detail on our Facebook Event

@therapyworksks on Twitter


Ready, Set, Run! (or walk)

Join our free seminar about starting a running (or walking) program, and preventing & correcting possible injuries. Special guests: Dr. Luis Salazar, a local sports medicine physician, and our Physical Therapist, Audrey Welch.

Tuesday, March 25

7:00 p.m.

@ TherapyWorks - 1311 Wakarusa Drive

For more information about this monthly Helping You Help Yourself seminar or future ones, call 749-1300 email nikkiwhite @ or visit our Facebook event.

Dr. Luis Salazar

Dr. Luis Salazar by therapyworks

Also, save the date for our Runner's Clinic - April 12 from 9:00-noon!

Follow all our updates on Facebook and Twitter @TherapyWorksKS.


Helping You Help Yourself - New Year, Achievable Goals!

Save the Date for this Free Educational Seminar:

Monday, January 27 @ 7:00-8:00pm at 1311 Wakarusa Dr.

Listen to guest speakers Dr. Karen Evans and Cindy Johnson, MSPT talk about:

  • How fitness & nutrition influence your health

  • Tips for goal setting

  • Resources for success

Contact us with questions or for more information:




nikkiwhite@ therapyworks. org

Physical Therapy * Massage Therapy * Wellness Center * Personal Training * Since 1994


Diabetes? Not So Sweet!

November is Diabetes Awareness Month and for our Helping You Help Yourself seminar, Dr. Eric Huerter, of Reed Medical Group will present clinical information about diabetes. Nikki White, CHES will add educational information and add how physical therapy can help prevent complications from the disease.

Wednesday, November 20, 2013

7-8:00 p.m.

1311 Wakarusa Drive - Lawrence

Refreshments sponsored by the River City Cosmopolitan Club - a chapter of Cosmopolitan International, the club that fights diabetes.

Call for more information 749-1300 or visit our Facebook page for all our latest information!


Back Pain? We’ve Got Your Back!

Join us for a free seminar to learn more about how to treat and prevent back pain, an ailment that affects 80% of Americans.

Tuesday, October 29 from 7-8:00pm At TherapyWorks - 1311 Wakarusa Drive

More information at


Bike for P.L.A.Y: Tips for bike riding without injury

May is National Bike Month. The days are getting longer, and it is the time of the year when people spend more time outside. Recreational and commuter bikers alike start to increase mileage enjoying the fresh air filling their lungs and the sun shining on their face. It is also when riders tend to ride too much too soon. Most cycling injuries are due to overuse, rather than traumatic.

It is no fun to be sidelined by an injury especially when it can be prevented. Here are a few tips to avoid injury and make the bike ride more comfortable and enjoyable. Think about biking as a form of play. Play it safe! Play is where…

“P” stands for POSITIONING.

“L” stands for LEG strength.

“A” stands for ARM strength and core.

“Y” stands for YOU.

Positioning. Think of the bike as a fine piece of clothing. The clothing should fit perfectly so it is comfortable. This goes for the bike as well! If the bike fit is off it makes pedaling unnatural and inefficient. You can adjust your own bike or take it to a trained professional. To find someone who can help you with fit, ask the staff at a bike shop for reference. Many experts disagree about adjustment rules, so you don’t have to be wedded to the fit. Feel free to experiment to customize your bike to the perfect fit. A good fit should not cause any knee, back, neck or shoulder pain.

Legs. The distance from your saddle to pedal will depend on your leg length. If the seat is too high, your bottom will shift side to side and may end up with the back of your knee hurting. If your seat is too low, you will lose a lot of power, not to mention the risk of causing pain over the front of your knee. The saddle should be set so there is a slight amount of knee bend at the bottom of each pedal stroke. Stand occasionally to stretch and also develop a consistent ride schedule to decrease soreness.

Arms. While your legs have to deal with fatigue due to producing the power to pedal, your arms and core have to stabilize the bike, and provide a base for the legs to work from. Keep your arms and grip relaxed, not tense, to avoid arm fatigue and absorb road shock. Keep your elbows slightly bent. Avoid hunching your shoulders up to your ears. Occasionally you may need to loosen the upper body by placing one hand behind your back for short periods of time. If your neck gets tired, try getting a light weight helmet and tilt your head side to side. This will also reduce arm and shoulder soreness.

YOU. Ultimately only you can determine what feels most comfortable! So go outside and P.L.A.Y.!!

Authored by Becky McClure, Sports Physical Therapist at LMH South Therapy Services. Want more good athletic advice? Visit LMH Sports Injury Rehab blog at: