Physical Therapy, Personal Training, Nutrition Consulting, Hand Therapy

We help people in Columbia, Laurel, and Ellicott City become pain-free and healthy through functional movement and proper nutrition

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Are You Sitting Too Long?

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Are you sitting too long?

The answer is very likely “Yes”.

I recently did a talk to a group of about 50 people.  When I asked how many people sat at their desks for more than two hours, nearly everyone put their hand up.  Almost half raise their hands for more than three hours at a time.

The number of people who work in sedentary jobs has increased significantly over the years. Nearly 80% of working Americans are in jobs that require only light or sedentary work. That means that people are sitting way too much. Not only are people sitting for a majority of their eight hour workday, but they then have to sit to commute, sit to eat and most sit for a few hours at night to “relax”. Consequently, [Read more…] about Are You Sitting Too Long?

Protect your hands during the holidays

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As the holidays are fast approaching many of us will be preparing turkey for dinner.  Don’t forget safety.  Over 80% of Americans eat turkey on Thanksgiving and many also prepare it for the Christmas meal as well.  Cuts from carving turkey are one of the top five most common injuries on Thanksgiving.

Do’s and Don’ts when carving:

  • Never cut toward yourself. One slip can cause a horrific injury.
  • Place free hand on the opposite side you are carving toward.
  • Don’t place your hand underneath the blade to catch the slice of meat.
  • Keep all cutting knives sharp. A sharp knife requires less force to cut.

[Read more…] about Protect your hands during the holidays

Active vs. Static Stretching

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Yoga StretchStretching is one of the most important things we can do to improve flexibility and help to prevent injuries during sports and recreation.

Stretching is equally as important with those who are more sedentary. Especially if you have a job that requires you to sit at a desk or at a computer station all day.
The questions people often ask me is “when is the best time to stretch?” or “what kind of stretching should I be doing?”
The answer to these questions are based on what the goal of the stretch and the activity that stretching is involved in. However, before we get into that, let’s go over the types of stretching that you can do. [Read more…] about Active vs. Static Stretching

Natural Alternatives to Opioids

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The opioid and prescription drug crisis is rising, but what are the alternatives?

Prescription Drugs opioids

It’s no secret that opioid and prescription drug addiction is a huge problem in America. The United States makes up 5% or the world’s population and consumes almost 80% of the world’s opioid supply. Consequently, there has been a growing epidemic of deaths related to opioid overdoses. A recent study showed that nearly half of all opioid deaths in America are related to prescription medications. Of course, this is not to say that pain medication is not necessary. Acute hospitalizations, trauma, surgeries, child birth and end of life care are all appropriate times for these types of medications.  For a majority of the world, this is when they are used. [Read more…] about Natural Alternatives to Opioids

Magnesium: The Forgotten Mineral

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Magnesium is one of the most abundant minerals on earth.

Magnesium

Magnesium is also one of the most powerful minerals that our body can absorb. It is responsible for over 300 biochemical processes including regulation of heart rhythm and neurotransmitter function. So why are so many Americans deficient (almost 80% of us) in this vital mineral that is so helpful to bodily function, regulation, anxiety control and pain relief? [Read more…] about Magnesium: The Forgotten Mineral

Summer Shoulder Injuries

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Shoulder Injuries Sports

Summertime Shoulder Injuries

We’re in the middle of summer.  Vacations are in full swing and so are our bodies, more specifically, our shoulders.  With daily trips to the pool, summer camp activities and tennis, shoulder injuries can be quite common. [Read more…] about Summer Shoulder Injuries