Health & Wellness , Physical Therapy , Aches & Pains , Blog

How Exercise Can Benefit Your Mental Health

Written by Amanda Edwards, PT, DPT, CSCS

We often read about the physical benefits of exercise, but we overlook the importance of what exercise can do for our brain as well. In this post, we will dive in on how exercise can improve your mood, quality of life and how to implement it into your daily routine.

Improves anxiety, stress, and depression

A numerous amount of evidence has demonstrated that exercise may improve our mood, alertness, concentration and even our sleep patterns. In 2019, an analysis out of King’s College in London examined over 40 studies that followed more than 267,000 people who participated in regular physical activity. They found that regular physical activity decreased the chances that someone would experience depression by anywhere from 17% to 41%. This was found in all ages, genders, and various modes of exercise.

Quality of Life

Participating with a partner or a group allows you to connect with others with the same interests. Research has shown that isolation can contribute to depression and anxiety. Exercising with a group of people promotes connection and belonging. You are also more likely to stick with in exercise routine if someone else is holding you accountable to join them.

How much is enough?

According to the National Institute of Health (NIH), we see improvements in depression and anxiety if we exercise at least 150 minutes/week or just 75 minutes of vigorous activity per week.

The Great Outdoors

Studies have indicated the exposure to nature may increase your attention, lower stress and improve your mood. It has also been linked to decreasing risk of psychiatric disorders. Feeling connected to nature can produce similar benefits of well-being, regardless of how much time is spent outdoors. In a research study in Japan, scientists took hundreds of people on walking tours in a forest and measured a variety of bioindicators in the participants related to stress. It was found that being out in the forest (compared to urban walks) can significantly reduce stress levels and decreased both blood pressure and heart rate. Our area has so many great areas to get out in nature, check out a complete list HERE.

How To Start

Find an activity you enjoy! Whether it’s going a on a hike with a friend or participating in a workout class with a large group of people, make sure
you ENJOY the activity. This will allow you to be more compliant with exercising.
Start SMALL. If you are new to exercise, start with something that is a short time commitment and slowly build from there. If you are new to exercise, starting a program that requires a major time commitment can be overwhelming, unenjoyable and you are more likely not to stick with it.
Find a group of people, a fitness center, or a personal trainer to find what program would be best for you. Not ready to start with a group? There are many apps/training devices out there. One that it user friendly and free is the Nike Training app, which is great for beginners along with advanced athletes looking to get a cardio or strength workout in.

Exercise is one tool to help improve your mental health. It is not a substitute if you need professional help. It is always a good idea to seek advice from your primary care provider or mental health professional prior to starting a new exercise program.

Health & Wellness , Physical Therapy , Aches & Pains , Sports , Blog

Concussions Happen, PT Can Help

Written by Brad Kruse, PT, DPT, SCS, CSCS, Cert DN

Concussions happen.

When people talk about concussions, the first thing that comes to mind is a sport related injury. While those who play football or hockey see the highest incidence of this type of injury, the rate of concussions in other sports like soccer are not far behind. At Dubuque Physical Therapy, we have worked with patients who have had a concussion while participating in swimming, and in golf, as well as people who were injured at work or who slipped and experienced a fall.

A concussion is a mild traumatic brain injury (mTBI).

Anyone, at just about any age, can have a concussion. Concussion symptoms can sometimes be missed, particularly when they follow a non-sport related incident. This type of injury generally is the result of the brain moving around within the skull and often coming into contact with the inside of the skull. A direct blow to the head can be the cause, but a concussion can also occur with no direct contact to the head. A blow to the body that results in the head moving or stopping quickly can result in what is called an impulse mechanism of injury. In either case, there is a change in brain function that results in altered brain and neural function.

Concussion Symptoms Vary

The forces involved in a concussion impact many systems in the body. While there is a wide range of symptoms that can be present following a concussion, among the most common symptoms are:

headache
dizziness/lightheadedness
nausea
sensitivity to light or noise
mental impairments such as difficulty with concentration or retention of information.

The vast majority of concussions resolve relatively quickly. In adults, about 75% of those with a concussion recover within a week, and 90+% of concussion related symptoms resolve within the first 2 weeks. In teenagers or younger individuals, the recovery time is typically longer. Most of our younger population with a concussion recover within 2 weeks, and 85% of symptoms resolve within 4 weeks.

Physical therapists can help guide a person through the concussion recovery process. This recovery process includes the return to mental as well as physical activity. A school aged individual needs to tolerate being in the classroom before we worry about a return to athletic activities. An adult may need to work through the recovery process in order to return to work. Mental/cognitive issues can be treated in a similar fashion to physical limitations, with the prescription of specific activities or exercises from your PT.

Persistent Post-Concussion Symptoms

Persistent post-concussion symptoms, those that linger for more than 2 weeks in adults, and 2-4 weeks in younger individuals, can be subdivided into various categories.

Symptoms such as a headache or dizziness can be cervicogenic in nature, meaning some dysfunction in the cervical spine (neck) is contributing to the problem.
Dizziness, ringing in the ears and vision related problems can be related to the vestibular system (helps with balance and the brain’s ability to determine the position of the body), or the ocular system (eyes).
Another common subgroup of persistent concussion related symptoms relates to the cardiovascular system. Heart rate and blood pressure changes can trigger post-concussion symptoms.

Research shows us that simply resting and completely avoiding exercise or mental activity does not help the recovery process.

Instead, a specific process that gradually increases the intensity and duration of the offending task(s) leads to a faster resolution of symptoms. Every person and their individual circumstances are unique, just as every concussion is unique. Recovery from persistent post-concussion symptoms can be bolstered by having a physical therapist as part of the health care team involved in an individual’s recovery.

The expert physical therapists at Dubuque Physical Therapy are trained to assess which components are contributing to post-concussion symptoms. We will then work with you, and in coordination with your physician or health care provider and your school or employer, to develop an individual plan for recovery.

When a concussion happens, Dubuque Physical Therapy can help!

Written by Brad Kruse, PT, DPT, SCS, CSCS, Cert DN

Physical Therapist and Sports Clinical Specialist

Dubuque Physical Therapy

Health & Wellness , Aches & Pains , Physical Therapy , Blog

Tips for Pregnancy and Postpartum Health

Written by Molly Hoppenjan, PT, DPT, ATC

Hey everyone! I’m Molly Hoppenjan, a physical therapist and one of the new moms at Dubuque Physical Therapy. As all moms know, pregnancy, birth, and postpartum times are truly a journey. A journey that can be very different between moms, and even between kids of your own. Our bodies are amazing! We not only grow and develop a baby, but bring them into this world, then care and nurture them afterwards. Now that I have gone through it once, I feel like I have a little more knowledge to share. Don’t get me wrong, I know there is still plenty to learn. With my experience, as well as my knowledge as a physical therapist, I want to give a few helpful tips for each stage. Please keep in mind that everyone and every journey is not the same, so feel free to reach out to your OBGYN, Midwife or favorite Physical Therapist for help to tailor to your own specific needs.

Pregnancy

The body is made to move, and continuing to do so throughout your pregnancy, to the best of your ability, is a great idea! However, this isn’t a great time to pick up a new form of high level activity if you weren’t used to doing it before becoming pregnant. If you have concerns about your baby being able to tolerate your activity, you can always ask your health care provider if you are cleared for certain exercise programs.

Some of the great benefits of exercise during pregnancy include:

improved energy levels
better circulation and less swelling
improved sleep
better digestion with less constipation
reduced backaches and muscle/joint soreness.

The further along you are in your pregnancy, the more your body releases a hormone called relaxin. This hormone is responsible for allowing your ligaments to relax and stretch so your pelvis can expand for your baby to pass through the birth canal. This is when having enough strength in your back, hips, pelvic floor, and abdomen is important to provide your pelvis with support. It is also important to remember to drink plenty of water throughout your pregnancy.

Early Postpartum

Congratulations! You are a Rockstar and don’t let anyone tell you differently! This time is for loving on your new beautiful bundle of joy and giving your body time to rest and recover. You can start some kegels to help get some of the strength back in your pelvic floor, but don’t feel like you have to get back to exercises right away. If you had a c-section you will have to be a little more careful about not overexerting yourself with lifting or bracing with your core. However, once your incision has healed, roughly 2 weeks post delivery, it is important to start scar massage to help with sensitivity and mobility of your scar.

Breastfeeding and Bottle Feeding

If you missed the video that I made in our baby ergonomics series, (check it out!) here are my 4 key tips for positioning with nursing and bottle feeding. I also want to remind you that regardless of if you are breastfeeding or bottle feeding, the saying is “fed is best”. So again, you’re a Rockstar regardless of your journey!

Top 4 baby feeding tips:

1: Sit with your back supported

2: Bring baby to you, not you to baby (for nursing mommas)

3: Avoid always keeping your hand in the supinated (palm up) position

4: Avoid excessive/prolonged neck flexion

Lifting/carrying your baby

Try to remember the trusty saying of “lift with your legs, not your back” for all your lifting tasks. That includes lifting baby off the floor, out of bed, out of a car seat, out of the tub, and in a car seat. When carrying your baby’s car seat longer distances or when lifting into the car or onto a taller surface it is best to use both arms. (check out the rest of our baby ergonomic video series for crib transfers, carrying a car seat, and lifting your child off the floor)

Common vs Normal

There are a lot of things that our body goes through when having a child and unfortunately that can be the excuse for problems such as urinary urgency and frequency and leakage even long after baby is born. Even though it is common for women to leak when they laugh, cough, or sneeze, that is not normal. There are a few other common vs. normal things listed below. If you are experiencing any of these common, but not normal things, it is time to see a physical therapist! There are so many simple things that can be done to help you improve incontinence and your pelvic health!

Common	Normal
Voiding less than 3 times or more than 9 times a day	5-8 voids in a 24 hour period, so voiding every 2-4 hours
Just in case peeing: going before you leave a place “just in case” you have to go even though you just went a little bit ago	Voiding every 2-4 hours
Waking up several times throughout the night to void	0-1 times if you are under 65 years old. Only 1 time is considered normal for 65+
Leaking a few drops with activity like running or jumping or with laughing, coughing, or sneezing	NO leaking
Urgency with triggers like cold weather, putting the key in the door, or with running water	Feeling urgency when the bladder is full
4-6 servings of fluid a day with some being water and some other fluids	½ of your body weight in ounces, with ⅔ of that being water

The human body is truly amazing for everything it goes through to have a baby. New moms are usually very wrapped up in taking care of their baby afterwards, however it is also important to take care of yourself. Getting back to certain activities after having a baby can be challenging and a physical therapist may be exactly what you need to get you there.