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Skiing for active and injury free winter
Categories Exercise, Resources, Sports Medicine Author marketing

Winter Injury Prevention Tips: Stay Safe While Having Fun


Winter is here, bringing a wonderland of activities and sports that get you moving and enjoying the chilly air. But staying safe is essential—these Winter Injury Prevention Tips will help you stay active and injury-free.





Skiing and Snowboarding: Winter Injury Prevention Tips





man and woman skiing at popular winter resort Breckenridge




Why We Love It: Whether you're carving through fresh powder or cruising scenic slopes, skiing and snowboarding are exhilarating ways to stay active.





Follow these Winter Injury Prevention Tips to minimize your risk of ACL tears and other injuries while skiing.





How to Fall Safely:






  • Avoid using your hands to break your fall.




  • Land on your forearms or backside while tucking your chin.




  • Roll with the fall to disperse the impact.





Pro Tip: Prepare with strength training for your legs and core. Strong muscles improve stability and reduce your risk of injury.





Article: Tips For Your First Time Skiing









Ice Skating Safety: Winter Injury Prevention Tips





family ice skates at outdoor rink




Why We Love It: Skating combines elegance, exercise, and that magical winter vibe.





Watch Out For: Falls leading to wrist fractures, concussions, or bruised tailbones.





How to Skate Safely:






  • Wear well-fitted skates.




  • Begin with small steps to build confidence.




  • Always bend your knees for better balance.





Pro Tip: Targeted balance exercises can prevent injuries. Beginners should consider wrist guards for added safety.





Article: Everything You Need to Start Skating









Sledding and Tubing: Tips to Avoid Injuries









Why We Love It: Speeding down a snowy hill is pure joy for all ages!





Watch Out For: Collisions, sprains, and back injuries.





Safe Sledding Tips:






  • Use proper sleds with steering capabilities.




  • Ride feet first or face forward.




  • Always choose hills free from obstacles.





Pro Tip: Helmets aren’t just for skiing—they’re a great idea for sledding too!





Article: Safe Sledding Tips









Hockey and Snowball Fights: Stay Safe This Winter









Why We Love It: Whether competing in a hockey game or enjoying a playful snowball fight, these activities keep you active and connected with friends and family.





Watch Out For:






  • Hockey: Concussions, twisted ankles, or muscle strains.




  • Snowball Fights: Slips, falls, and minor bruises.





How to Stay Safe:









Pro Tip: Always warm up and stretch before physical activities.





Article: Hockey Safety 101









Play Smarter: These Winter Injury Prevention Tips are designed to help you stay safe during your favorite activities.





1. Warm Up Before You Gear Up





Dynamic stretches and light cardio reduce the risk of muscle strains.





2. Build Winter-Ready Strength





Strengthen your legs and core with tailored exercises to improve stability.





3. Wear the Right Gear





Helmets, gloves, and proper footwear are essential for injury prevention.





4. Take Breaks to Recharge





Listen to your body to avoid accidents caused by fatigue.









Why Physical Therapy is Your Winter Ally









Physical therapy isn’t just for recovery—it’s your ally in injury prevention! At The Therapy Network, our experts design plans tailored to your needs, improving strength, balance, and flexibility.





Pro Tip: With Direct Access, you can start therapy without a referral. Take charge of your health and get back to your favorite winter activities faster!





Click HERE to get started!

















Your Winter, Your Rules





Winter is about creating memories. From skiing to snowball fights, simple steps can help you stay injury-free.





Need help preparing or recovering from a winter mishap? Contact us today to schedule an appointment! Call us or visit our website to learn how physical therapy keeps you moving.









FAQ Section





1. What are some of the most popular winter activities?
Popular winter activities include skiing, snowboarding, ice skating, sledding, and snowball fights.





2. What injuries are common during winter activities?
Injuries such as wrist fractures, ACL tears, and concussions are common during winter sports.





3. How can I stay safe while skiing or snowboarding?
Strengthen your core, wear the right gear, and practice proper techniques for falling safely.





4. Are helmets necessary for sledding?
Yes, helmets reduce the risk of head injuries and are strongly recommended.





5. How does physical therapy help with injury prevention?
Physical therapy strengthens muscles, improves balance, and prepares your body for physical activities.





6. Can I start physical therapy without a doctor’s referral?
Yes, with Direct Access, you can begin therapy without a referral.





Click HERE to get started!






Categories News, Resources Author marketing

Celebrate National Physical Therapy Month with The Therapy Network


October is National Physical Therapy Month, a time to recognize the critical role physical therapy plays in improving lives and keeping communities healthy. At The Therapy Network (TTN), we are proud to celebrate not just this month, but the 37 years we've been serving the Hampton Roads community since our founding in 1987.









When TTN first started, our slogan was "Raising the Standard of Physical Therapy," a statement that embodied our commitment to providing exceptional care and open access to patients in need. Today, that legacy continues, and over the years, we have refined our mission and values to reflect who we are now. Our core values are at the heart of everything we do, and they shape the exceptional care we provide every day.





Patient First, Last, and Always














two women walking
Finding the motivation to begin walking again









Our top priority is you—the patient. At TTN, we believe that every person who walks through our doors deserves personalized, compassionate care. Whether you’re recovering from surgery, seeking relief from chronic pain, or rehabilitating after an injury, we place you at the center of your care plan. From the moment you call to schedule an appointment until the day you reach your goals, you’ll know we’re with you every step of the way.





Quality Care Built on Personal Relationships





We pride ourselves on the relationships we’ve built over the years. Our team takes the time to get to know you—not just your injury or condition, but who you are as a person. Understanding your goals, challenges, and lifestyle helps us tailor your therapy to achieve the best results. It’s this personal touch that makes TTN stand out and keeps our patients returning.





Setting the Standard for Patient Access





From the beginning, we’ve strived to make physical therapy accessible to everyone. With direct access to our services, patients can often get started without needing a referral. We understand that timely treatment is key to recovery, and we're committed to removing barriers to care so you can get the help you need, when you need it.





Employee-Owned, Community-Focused



















At TTN, we believe in ownership—of our work, of our community, and of our outcomes. As an employee-owned company, our team is deeply invested in the success of each patient and the health of our Hampton Roads community. We take pride in giving back and supporting local causes, knowing that our success is rooted in the strength of the community we serve.





Network of Specialists Working Together





Physical therapy isn’t one-size-fits-all, and neither are our services. TTN offers a comprehensive network of specialists who collaborate to ensure you receive the best care possible. From aquatic physical therapy to women’s pelvic health therapy, our team works together to create customized treatment plans that address your unique needs and deliver exceptional outcomes.





Exceptional Care, Exceptional Outcomes























At the end of the day, it’s about results. We are committed to providing exceptional care that leads to exceptional outcomes. Whether you’re recovering from an injury or looking to improve your overall health, our goal is to help you feel your best and regain your quality of life. This dedication to quality care and results has been the cornerstone of TTN’s success since 1987.





Join Us in Celebrating National Physical Therapy Month





As we celebrate National Physical Therapy Month, we reflect on the journey TTN has taken and the lives we’ve been privileged to touch along the way. Our team of dedicated therapists and support staff is here to guide you on your path to recovery and wellness. Thank you for trusting us with your care and allowing us to be a part of your journey.





If you or a loved one could benefit from physical therapy, now is the perfect time to get started. Contact The Therapy Network to schedule an appointment and discover how we can help you live pain-free and achieve your goals.





Happy National Physical Therapy Month!





Find out more how The Therapy Network supports the community!





Dog Days of Summer at The Therapy Network





School Backpacks and Pain





Fall Prevention: A Necessity For All of Us






Categories Falls and Balance, Resources Author marketing

How to Prepare for a Falls and Balance Assessment: Essential Steps for Fall Prevention


Falls are more than just a statistic—they’re a reality many face as they age. Each year, one in four older adults falls, yet fewer than half discuss these incidents with their healthcare provider. Falls are the leading cause of injury-related deaths among older adults and result in over 3 million emergency department visits annually, including more than 800,000 hospitalizations. These numbers highlight the urgency of falls and balance assessments. By addressing potential risks early, you can enhance your safety and maintain your independence. Here’s how you can prepare for your assessment, what to expect during your visit, and how you can use this opportunity to take charge of your well-being.





Preparing for Your Falls and Balance Assessment










  1. Gather Relevant Information:

    • Medical History: Bring a list of current medications, any past medical conditions, and recent changes in your health.




    • Previous Falls: Document any recent falls or near-falls, including dates and details.






  2. Wear Comfortable Clothing:

    • Choose loose, comfortable clothing and supportive footwear to move freely during the assessment.






  3. Consider Bringing a Support Person:

    • If needed, a friend or family member can assist you and provide additional support.







What to Expect During Your Falls and Balance Assessment






  1. Medical History Review:

    • Your therapist will discuss your fall history, medical conditions, and balance concerns.






  2. Physical Examination:

    • The assessment will include evaluating your strength, flexibility, range of motion, gait, and posture.






  3. Balance Tests:

    • Timed Up and Go Test (TUG): Measures how quickly you can stand, walk a short distance, and return to your seat.




    • Berg Balance Scale: Assesses your balance during various tasks.




    • Single-Leg Stand Test: Gauges how long you can stand on one leg to measure balance and strength.






  4. Home and Lifestyle Evaluation:

    • Your therapist may suggest home modifications and lifestyle changes to improve safety and reduce fall risks.







Be Open and Honest with Your Physical Therapist





Being open and transparent with your physical therapist is essential for effective care. Falls can happen to anyone, and there is no need to feel embarrassed about them. Sharing information about recent falls and any concerns you have allows your therapist to provide an accurate falls and balance assessment and create a personalized prevention plan tailored to your needs. Discussing falls openly is a proactive and empowering step towards enhancing your safety and independence. A compassionate and caring physical therapist is here to support you on your wellness journey, and your openness helps ensure you receive the best possible care.





man and woman standing in front of desk
Carol Ann and Erik Wijtmans, PT, MTC, CGIMS, CMTPT




Questions to Ask Your Physical Therapist During Your Falls and Balance Assessment





To make the most of your assessment and advocate for your health, consider asking:






  1. What specific factors put me at risk for falling?




  2. What exercises or activities can help improve my balance?




  3. How can I modify my home environment to reduce fall risks?




  4. What signs should I watch for that may indicate worsening balance?




  5. How frequently should I schedule follow-up assessments?





The Power of Active Prevention and Self-Advocacy





The more you know about your risks and prevention strategies, the better equipped you’ll be to manage your health and well-being. Active prevention involves not just addressing existing concerns but also proactively learning about and applying strategies to reduce your risk of falling. Engaging with physical therapy empowers you to take control of your balance and strength through tailored exercises and education. By staying informed and involved in your care, you enhance your ability to maintain independence and prevent future falls. Remember, self-advocacy and education are key to transforming your health journey from reactive to proactive.





Take Action Today





Don’t wait to address your fall risks and balance concerns. Schedule your falls and balance assessment today by calling 757-496-3700. Visit our Falls Prevention webpage to learn more about falls and take our Falls and Balance Quick Assessment to check your risk. Empower yourself by following up with The Therapy Network to take control of your recovery and improve your overall well-being.





Your health and safety are worth it. Take the first step today and work with us to enhance your balance and prevent falls.





Want to learn more? Check out these resources:





Website: Treatment Methods/Fall-Prevention





Blog Posts:





The Importance of Fall Prevention





Fall Prevention - A Necessity For All Of Us






man with back pain
Categories Back Pain, Resources Author marketing

Break Bad Back Habits: Reclaim a Pain-Free Life with PT


Introduction: Break Bad Back Health Habits





Maintaining a healthy back and spine is crucial for a pain-free, active life. However, many of us unknowingly develop habits that contribute to chronic pain or injury. Lower back pain is a global health issue, affecting millions worldwide. A 2021 study published in The Lancet Rheumatology reports that 619 million people suffered from lower back pain in 2020, a number expected to rise to 843 million by 2050 due to population growth and aging. In the United States, lower back pain is the leading cause of disability, impacting nearly 31 million Americans at any given time, according to the American Physical Therapy Association (APTA). The prevalence of back pain also increases with age; the CDC's National Health Interview Survey reveals that 45.6% of adults aged 65 and over experienced back pain in the past three months, compared to 28.4% of adults aged 18-29.





At The Therapy Network Physical Therapy, we prioritize your back health. We aim to help you identify and eliminate harmful habits to prevent pain and maintain an active, healthy lifestyle. By taking small, mindful steps, you can significantly reduce the risk of developing chronic back issues.









Common Bad Habits for Your Back and Their Impact









1. Poor Posture: The Silent Strain Slouching or hunching over your desk or phone places excessive strain on your spine, potentially leading to discomfort and long-term issues like herniated discs.





2. Sedentary Lifestyle: Weakening Your Support System A lack of movement can weaken the muscles that support your spine, increasing the likelihood of injury and chronic pain.





3. Lifting Incorrectly: Immediate and Long-Term Risks Using your back instead of your legs to lift heavy objects can cause immediate injury and long-term damage.





4. Ignoring Pain: A Risky Gamble Ignoring minor twinges or occasional discomfort may allow a developing issue to worsen, leading to more severe problems in the future.





5. Poor Sleeping Habits: A Recipe for Stiffness Sleeping on a non-supportive mattress or in an awkward position can contribute to back pain and stiffness, affecting your daily activities.









Proven Tips to Overcome Bad Back Habits





1. Improve Your Posture: Sit and Stand Tall Sit with your back straight, shoulders relaxed, and feet flat on the floor. Invest in ergonomic furniture to support proper alignment.









Bonus Tip: Hold your phone at eye level to avoid tilting your head forward. Use both hands to reduce strain on your neck and shoulders. Take frequent breaks to stretch and move around every 20-30 minutes.





2. Stay Active: Strengthen Your Core Incorporate regular exercise into your routine. Activities like walking, swimming, and yoga can strengthen your back and core muscles, providing better support for your spine.





3. Lift Properly: Protect Your Back When lifting heavy objects, bend at your knees, not your waist, and keep the object close to your body. Avoid twisting while lifting to reduce the risk of injury.





man lifting box back




4. Listen to Your Body: Don't Ignore Pain Pay attention to any pain or discomfort. Address issues early rather than pushing through pain. The Therapy Network offers Wellness Screenings to help you identify and address potential problems before they worsen.





5. Optimize Your Sleep: Support Your Spine Invest in a supportive mattress and try to sleep on your side with a pillow between your knees to maintain proper spinal alignment. A good night’s sleep is essential for recovery and spine health.









When to Consider Physical Therapy for Back Pain





If you experience persistent or severe back pain, seeking professional help is essential. Physical therapy is highly effective in treating back and spine issues and can provide quick relief. Consider physical therapy if:






  • Your pain lasts more than a few weeks.




  • You struggle with daily activities due to pain or stiffness.




  • You experience radiating pain or numbness down your legs.




  • You notice significant changes in your posture or mobility.





At The Therapy Network, we use the McKenzie Method, a proven technique for diagnosing and treating spine issues. Our McKenzie-trained therapists at each of our six locations are ready to help you effectively manage and treat your back pain.









Break Bad Back Habits: Take Action Today





Don't let back pain, whether minor or severe, hold you back from living your best life. Identifying and breaking bad habits can significantly improve your back and spine health. Contact The Therapy Network Physical Therapy today to learn how we can help you "Break Bad Back Habits" and maintain a healthy, pain-free spine.









Direct Access to Physical Therapy: Start Your Recovery Now









Did you know that you can begin physical therapy without a referral from your physician? This is known as Direct Access, allowing you to get the care you need right away. At The Therapy Network Physical Therapy, we offer Direct Access to help you address your back pain promptly and effectively.


cobra pose
Categories Chest Pain, Costochondritis, Exercise, Resources, Sports Medicine Author marketing

Yoga and Meditation: Stress-Relief Techniques


Estimated reading time: 6 minutes





Imagine a simple, daily practice that can lower your stress levels, improve your focus, and boost your physical health. Yoga and meditation offer these benefits and more. In today’s fast-paced world, stress has become an inevitable part of life. Managing stress effectively is crucial for maintaining mental and physical health. Yoga and meditation are two powerful practices that can help alleviate stress and promote overall well-being. This blog post will explore various yoga poses and meditation techniques that can help you manage stress and contribute to lifetime fitness.





The Benefits of Yoga and Meditation





Yoga and meditation offer numerous benefits, including:






  • Reduced Stress: Both practices help lower cortisol levels, the hormone associated with stress. According to a study published in the Journal of Alternative and Complementary Medicine, regular yoga practice significantly reduces stress levels.




  • Improved Mental Clarity: Meditation enhances focus and concentration, while yoga promotes mindfulness.




  • Better Physical Health: Yoga improves flexibility, strength, and balance, while meditation can lower blood pressure and improve heart health, as detailed by the Mayo Clinic.





Yoga and Meditation Poses for Stress Relief





Child's Pose (Balasana)





yoga child's pose green on mat





  • How to Do It: Kneel on the floor, sit back on your heels, and stretch your arms forward, resting your forehead on the ground.




  • Benefits: This pose calms the mind, relieves tension in the back, neck, and shoulders, and promotes relaxation.









Cat-Cow Pose (Marjaryasana-Bitilasana)






Cat Cow Pose (Cow)




Cat Cow Pose (Cat)






  • How to Do It: Start on your hands and knees, alternating between arching your back (cow) and rounding it (cat).




  • Benefits: This gentle flow between poses helps release tension in the spine and improves flexibility.





woman in white on floor with legs on wall




Legs Up the Wall (Viparita Karani)






  • How to Do It: Lie on your back with your legs extended up against a wall. Relax your arms by your sides.




  • Benefits: This restorative pose reduces stress and fatigue, and improves circulation.













Corpse Pose (Savasana)





room full of yoga





  • How to Do It: Lie flat on your back with your arms at your sides, palms facing up, and legs slightly apart. Close your eyes and breathe deeply.




  • Benefits: This final relaxation pose helps integrate the benefits of your practice, reducing stress and promoting deep relaxation.





Yoga and Meditation Techniques for Stress Relief






yoga on beach woman




meditation on dock by lake









Mindfulness Meditation






  • How to Do It: Sit comfortably, close your eyes, and focus on your breath. Observe your thoughts without judgment and gently bring your attention back to your breath.




  • Benefits: This practice increases awareness, reduces stress, and improves emotional regulation, as highlighted by WebMD.





Loving-Kindness Meditation (Metta)






  • How to Do It: Sit comfortably, close your eyes, and silently repeat phrases of loving-kindness, such as "May I be happy, may I be healthy, may I be safe."




  • Benefits: This practice fosters compassion and reduces stress by promoting positive emotions.





Body Scan Meditation






  • How to Do It: Lie down and focus on different parts of your body, starting from your toes and moving up to your head. Notice any sensations and release tension as you go.




  • Benefits: This technique helps increase body awareness, reduces stress, and promotes relaxation.





Incorporating Yoga and Meditation into Daily Life






  1. Create a Routine: Set aside time each day for yoga and meditation. Even a few minutes can make a significant difference.




  2. Find a Comfortable Space: Choose a quiet, comfortable space where you can practice without distractions.




  3. Use Resources: There are many online resources, apps, and classes available to guide you in your practice.





The Role of The Therapy Network





The Therapy Network (TTN) offers specialized physical therapy services that include incorporating yoga into treatment plans to help manage stress and promote lifelong fitness. Their experienced physical therapists provide personalized yoga programs tailored to individual needs, ensuring proper technique and maximizing benefits. By integrating yoga with physical therapy, TTN helps individuals achieve a balanced and healthy lifestyle, improving both physical and mental well-being.





Lifetime Fitness Through Yoga and Meditation





Practicing yoga regularly not only helps manage stress but also contributes to overall fitness and well-being throughout life. Benefits include:






  • Enhanced Flexibility and Strength: Regular yoga practice improves muscle tone and flexibility, which are crucial for maintaining mobility as we age.




  • Better Posture and Balance: Yoga strengthens the core muscles, leading to better posture and balance, reducing the risk of falls and injuries.




  • Improved Cardiovascular Health: Certain styles of yoga, such as Vinyasa or Ashtanga, provide a cardiovascular workout that can help maintain heart health.




  • Mental Clarity and Emotional Stability: Yoga and meditation practices promote mindfulness and emotional regulation, which are essential for mental health and resilience.





Conclusion





Incorporating yoga and meditation into your daily routine can significantly reduce stress and improve overall well-being. The Therapy Network provides personalized programs to help you integrate these practices into your lifestyle, ensuring long-term health and fitness. Start your journey to a stress-free life today by trying out a beginner yoga class or downloading a meditation app like Headspace or Calm.





Want to learn more?






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