Step Ahead Physical Therapy

Heat Wraps for Back Pain: Easing Discomfort or Making It Worse?: A multi-national study from Europe is reigniting the debate about using heat treatments for non-specific back pain, and it’s a question worth considering. With low back pain causing 65 million years lived with disability globally each year, and the issue seemingly worsening, finding effective treatments is crucial. For years, experts in sports injuries have generally […]

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Is Pickleball a Good Exercise for Seniors?: Pickleball, a rapidly growing sport enjoyed by all ages, combines elements of tennis, badminton, and ping-pong. Played on a smaller court with a paddle and plastic ball, the objective is to hit the ball over the net and within court boundaries, challenging opponents to return it. Is pickleball beneficial for exercise? Yes, it offers enjoyable, […]

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How to Lower Your Risk of Falling: Every year, millions of individuals aged 65 and older experience falls.1 Shockingly. Over one-quarter of older adults fall annually, yet fewer than half report these incidents to their doctors. Moreover, experiencing one fall doubles the likelihood of falling again. Falls are not an inevitable part of aging. Often, they result from factors such as muscle […]

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Healing The Heel Pain Heel pain can significantly hinder everyday activities such as walking and standing. The foot serves as the foundation of your body, and any issues affecting it should be addressed promptly to pr

June is Men’s Health Month Men’s Health Month aims to raise awareness about preventable health issues and promote early detection and treatment of diseases in men and boys. Did you know that, on average, men die nearly five

The 7 Habits Bad for Your Joints Your daily habits, from what you eat to how often you text, can significantly impact the health of your joints. Over decades of use, anything you do repeatedly is likely to cause wear and tear. T

How Much Is Too Much When Watching TV? Your mother probably told you this, but you thought she was just making it up. Actually, over the past 40 years, a number of studies have shown negative health effects related to watching TV for

It Happens to All of Us! As we get older, we start to realize we’re not as strong as we used to be ... or as flexible. And we admit that we don’t have as much pep as we used to have, either. And we wonder: What’s t

Is Your Desk Job Killing You? Understanding the Health Risks of Sedentary Work In an era dominated by desk jobs and prolonged sitting, concerns about the impact of sedentary work on health have become increasingly prevalent. While office work offers numerous benefits, such

Strengthening Your Bones: The Best Exercises for Bone Health: Maintaining healthy bones is essential for overall well-being, as bones provide structural support, protect vital organs, and facilitate movement. Regular exercise plays a pivotal role in preserving bone density and strength, reducing the risk of osteoporosis and fractures. Understanding the most effective exercises for bone health empowers individuals to prioritize physical activity as part of their daily routine. Weight-Bearing Exercises: Weight-bearing exercises, which require your body to work against gravity, are particularly beneficial for bone health. These activities stimulate bone formation, increase bone density, and improve overall bone strength. Examples of weight-bearing exercises include walking, jogging, hiking, dancing, stair climbing, […]

More: https://stepaheadpt.nwsltr.info/2024/04/05/strengthening-your-bones-the-best-exercises-for-bone-health-2/

Take a Load Off of Your Knees: A new study finds that shedding those extra pounds can take a load off of the knees.1 Excess weight puts a strain on the knees that can result in osteoarthritis and possibly the need for joint replacement. However, the research shows people who lost five percent or more of their weight over a four-year span […]

More: https://stepaheadpt.nwsltr.info/2024/03/22/take-a-load-off-of-your-knees/

Preventing Repetitive Strain Injuries at Your Desk: Many of us have jobs that require typing on a computer for at least some of the day. One danger that arises with typing for long periods of time is developing repetitive strain injury (RSI). RSI comes about when repetitive activities wear down the tendons, ligaments, or muscles of our hands. Typing is just one […]

More: https://stepaheadpt.nwsltr.info/2024/03/08/preventing-repetitive-strain-injuries-at-your-desk-2/

The Five Practices Shown to Extend Life More Than a Decade: In the United States, a majority of individuals fall short of their optimal health potential. A disconcerting six out of ten Americans grapple with at least one chronic disease, as reported by the CDC, with four out of ten facing the challenge of managing two or more conditions. The toll of chronic ailments such as heart disease, cancer, stroke, and diabetes are substantial, impacting both individual health and overall productivity. Embracing a lifestyle that prioritizes self-care is synonymous with adopting the principles of lifestyle medicine—an evidence-backed strategy for preventing and treating diseases by fostering healthy habits. While it doesn’t replace […]

More: https://stepaheadpt.nwsltr.info/2024/01/12/the-five-practices-shown-to-extend-life-more-than-a-decade/

February is American Heart Month: No, not because Valentines Day is this month! It is because we all need to be more aware and take care of that important muscle, our heart! According to the Centers for Disease Control and Prevention (CDC) leading risk factors for heart disease and stroke are high blood pressure, high low-density lipoprotein (LDL) cholesterol, diabetes, […]

More: https://stepaheadpt.nwsltr.info/2024/02/02/february-is-american-heart-month/

After Neck Injuries, How Soon Can You Begin Movement?: Neck injuries are a common occurrence, and they can range from minor strains to more serious issues like whiplash or even spinal injuries. After sustaining a neck injury, one of the primary concerns for patients and healthcare professionals is when it’s safe to begin motion and rehabilitation. The timing and approach to resuming motion after a neck injury can significantly impact recovery and overall well-being. Understanding the Type and Severity of the Neck Injury The first step in determining when it’s safe to begin motion after a neck injury is understanding the type and severity of the injury. Not all […]

More: https://stepaheadpt.nwsltr.info/2023/11/17/after-neck-injuries-how-soon-can-you-begin-movement/

Just another day at the office...Treatment on the deck!

https://www.stepaheadpt.com/kinesio-taping

GRASTON TECHNIQUE
If You’re Living with Pain, the Graston Technique Could Help!
If you haven’t heard of it yet, know that you could benefit from the Graston technique!

The Graston method is a mobilization technique of the soft tissues, aided by instruments (IASTM). It is a form of manual therapy that includes special ergonomic stainless steel tools to gently massage and scrape parts of the skin.

Numerous conditions, including lower back pain, carpal tunnel syndrome, rotator cuff tears, quadricep pain, tennis elbow, plantar fasciitis, and headaches, can be treated with the Graston Technique.

Do you have a soft tissue injury? Have you sustained a sports injury, or have you been in a car accident that caused mobility problems? Do you have scars that make you feel pain and restrict your movement? If so, you may benefit from the Graston Technique.

To learn more about how Graston Technique can help you, schedule an appointment with Step Ahead Physical Therapy today!

What can I expect from Graston Technique treatment sessions?
At the beginning of a Graston Technique treatment, the areas of the soft tissue fibrosis will be moved to make the scar tissue more receptive.

The edge of the stainless steel tool will be used to slowly glide across the affected soft tissue until it comes in contact with an adhesion.

Our physical therapist will then rub over the adhesion to elicit movement. This friction will help promote the healing process of your soft tissue injury.

The amount of pressure used with the instrument, and the speed in which it is done will vary depending on the nature of your condition, and it will be adjusted throughout the treatment.

After each treatment, the affected area will be stretched and our physical therapist will provide you with ice packs if you experience any soreness.

Most patients who receive the Graston technique will undergo two treatments a week, over a five-week time frame. You should expect to notice relief by the third or fourth treatment.

Some of the many benefits of the Graston Technique include:
Reduction in inflammation
Reduction in pain, for a better quality of life
Breakdown of collagen cross-links
Boost in cellular activity for good health
Increased rate of volume and blood flow to affected areas to enhance healing
Increased mobility and ability to perform daily tasks
How will the Graston Technique benefit me?
Scar tissue is a type of connective fibrous tissue that receives less blood and isn’t as flexible as normal tissue. It tends to be thick after injury and may build up around the ligaments, tendons, and muscles.

Adhesions are the accumulation of soft tissues. Shin splints, pulled hamstrings, and meniscal tears are all injuries that can lead to adhesion.

Adhesions and scar tissue may occur in the tissues or skin when you are injured. Scar tissue and adhesions prevent the underlying body structures from moving properly. This is because adhesions do not allow the ligaments, tendons, and muscles to move freely.

Scar tissue and adhesions may bend to the fascia and cause a condition known as fascial constraint. Over time, even the wear and tear of everyday life can cause muscle fibers to adhere irregularly to each other.

The Graston technique allows for the separation of the muscle fibers, which reduces pain and increases functional mobility.

Are You Having Issues Moving Comfortably? Laser therapy could help you. Laser therapy is a Step Ahead Physical Therapy method provided for its safe, reliable, and non-invasive method of treating pain and helping patients heal from many conditions. If you’ve never heard of laser therapy before, it could be the treatment that could help you improve your mobility! Although it can sound overwhelming, it is actually a wonderful way to help relieve pain and encourage healing. Contact Step Ahead Physical Therapy today if you are seeking laser therapy in Marblehead! What else should I know? Laser therapy has earned a reputation as being one of the safest, non-invasive treatment options on the market. Treatments are administered directly to the skin, in order to avoid contact with the eyes. In fact, medical lasers are approved by the FDA and they adhere to strict ISO standards.

Step Ahead Physical Therapy in Marblehead is growing. We are looking for a part-time Physical Therapist to join our team! If you are interested please contact by email at [email protected]. Step Ahead Physical Therapy in Marblehead is now proud to offer a complete holistic Wellness Center that has Physical Therapy, Massage Therapy, Chiropractic Care, Personal Training and Pilates. These new services provide convenience for all of your needs under one roof! Please inquire to find out more information about these services.

We are accepting new patients in our brand new state of the art facility with stunning ocean views at 50 Doaks Lane in Marblehead. Little Harbor Wellness Center provides Physical Therapy, Personal Training, Chiropractic Care, Massage Services and Pilates Training all under one roof! Great Customer Service and Plenty of Free parking.

Step Ahead Physical Therapy updated their address.

Physical therapy could get you back in shape to get into better shape. Check out our latest blog to learn 7 simple ways to get more physical activity to your day!

Contact Step Ahead Physical Therapy today for more! 📲⤵️
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Are stiffness and discomfort a regular occurrence in your life? If so, read our latest blog to learn how Step Ahead PT can help you find relief from your persistent pains!

Contact Step Ahead Physical Therapy today for more! 📲⤵️
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If you have been searching for relief from sprains or strains, you may benefit from ultrasound therapy administered by our PTs. This treatment modality works by applying deep heat to the soft tissues in the body, including muscles, tendons, joints, and ligaments!

Contact Step Ahead Physical Therapy today to learn how we can help! ☎️⤵️
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4 Ways Exercise Can Boost Your Mental Health:

As physical therapists, the physical component of health and wellness is easily understood and commonly discussed around injury prevention and rehabilitation. However, every day we treat patients that have also been affected by depression, anxiety, increased levels of stress, and low self-esteem due to injury and decreased functional ability. We strive to maintain a holistic approach to patient care and effectively serve the communities around us, remaining well acquainted with the benefits of exercise on mental health and wellness. Here are a few ways that exercise has been proven to boost our mental health.

1. Decreased Depression

Studies show that exercise is more effective in treating mild to moderate forms of depression than anti-depressant medications as exercise is devoid of the side effects of medication. Exercise is powerful in fighting depression as it promotes neural growth and reduced overall inflammation due to improved blood flow. Exercise also releases endorphins, which are powerful chemicals in our brains that improve our mood and increases feelings of calm and well-being. Lastly, exercise can also serve as a healthy distraction to help us to break from patterns of negative thoughts that feed depression.

2. Abated Anxiety
Exercise has been proven to relieve tension and stress while boosting energy levels.2 Any safe physical activity will be helpful, but intentionality around mind-body connection during exercise will provide the greatest benefit to us. Our mindfulness around how our bodies feel during exercise can interrupt our worries while improving our physical fitness. For example, focusing on the rhythm of our breathing while jogging or our awareness of intentional contraction of the proper muscle groups during strength training will not only improve your physical condition faster, but it will take our minds off of our anxieties.

3. Shrunken Stress
Unfortunately, stress is no stranger to any of us. Have you ever noticed the tension in your muscles when you’re under stress? The muscles of our face, neck, and shoulders often become tense leaving us with neck pain, back pain, or even painful headaches related to high stress levels. Other stress-induced problems tend to surface such as insomnia, stomach aches, heartburn, and bowel/bladder dysfunction. The worry and discomfort of these physical symptoms can often compile, creating even more stress in a vicious cycle between our bodies and our minds. As aforementioned, exercise is an effective way to break this pattern through the release of endorphins in the brain and through the relief of muscle tension with physical activity.

4. Added Attention
Regular exercise has been proven to make our minds sharper as it is one of the best ways to improve concentration, motivation, and memory.3 Physical activity immediately boosts our brain’s release of dopamine, norepinephrine, and serotonin—all of which affect focus and attention. Attention Deficit Hyperactivity Disorder (ADHD) for example, is often treated with medications. However, exercise has been proven to be just as effective in treating this disorder without the side effects of medication.4

Choose to Move
Exercise boosts our mental health in many ways, but one of the greatest benefits of physical activity is that it fosters a sense of accomplishment. Whether it’s adding time to our walk or cutting down time in a sprint, exercise gives us all a sense of pride in achieving our goals which has a myriad of positive effects on our mental health. In the short-term, exercise has been shown to improve our mood and influence our minds toward adopting more positive thought patterns. In the long-term, physical exercise can improve our confidence by making us feel good about our functional abilities and overall fitness.

If you've had back pain, it could be due to a herniated disc. The herniated disc can put extra pressure on the muscles and nerves, but that is why we are here to help!

Contact Step Ahead Physical Therapy today for more! 📲⤵️
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Whether you have recently started waking up with generalized aches and pains or you've been suffering from chronic pain for a long time, physical therapy has been proven to be one of the best treatment methods for you!

Contact Step Ahead Physical Therapy today for more! 📲⤵️
https://1l.ink/77CDZDX

Manual therapy is a crucial part of a treatment plan, as it helps to reduce pain and swelling, minimize inflammation, and increase range of motion. Step Ahead PT is here to help!

Contact Step Ahead Physical Therapy today to learn how we can help with manual therapy! ☎️⤵️
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