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kayaks, beach, pickle ball, yoga on beach
Categories Exercise, Resources, Walking Author marketing

Physical Therapy Promotes an Active Lifestyle in Coastal Virginia 


Living in the scenic coastal areas of Virginia provides many opportunities to engage in outdoor activities like pickleball, kayaking, beach walks, and golf. But what if physical limitations are keeping you from thoroughly enjoying these hobbies? This is where physical therapy can make all the difference. Physical therapy promotes an active lifestyle, and blogs by the Therapy Network team that provide physical therapy tips for outdoor hobbies are always popular. In this blog, we combined some of our top tips for hobbies enjoyed in the Hampton Roads region.





Physical Therapy Promotes Daily Lifestyle & Hobby Enjoyment





We often take our physical abilities for granted until they are compromised. Struggles with mobility, balance, or strength can hinder us from enjoying our favorite activities. But with physical therapy, you can improve these aspects and return to your active lifestyle more quickly than expected.





Man running on beach




Did You Know you do NOT need a physician's referral to start your physical therapy journey? Thanks to Virginia's Direct Access law, you can directly consult with our licensed physical therapists at The Therapy Network. Keep reading for information and a link to book your first appointment. 





Whether you enjoy pickleball, kayaking, golf, or just walking on the beach…Physical therapy promotes an active lifestyle, and The Therapy Network is here to provide services and tips.





5 Ways to Improve Your Pickleball Game with Physical Therapy 





Pickleball is increasingly popular, but like any sport, it comes with the risk of injury. Physical Therapy promotes an active lifestyle by rehabilitating you post-injury and helping you prevent future injuries. Here are some ways physical therapy can boost your pickleball game:









1. Injury Prevention: Therapists can identify weaknesses that might lead you to common pickleball injuries.





2. Strength and Conditioning: Target specific muscle groups used in pickleball to improve your game.





3. Flexibility and Range of Motion: Therapists will recommend exercises to keep your joints agile.





4. Balance and Coordination: Improve your footwork and reaction time on the court.





5. Injury Management: If you're already recovering from an injury, tailored physical therapy can speed up your recovery.





Visit our free information library and read about physical therapy's benefits for pickleball players.





Walking on the Beach in Coastal Virginia 





There's no better feeling than walking along the Virginia Beach Boardwalk or the soft sands of a secluded beach. Physical Therapy promotes an active lifestyle that makes this simple joy accessible. Follow these tips when embarking on a beach walk:





1. Start Slow: Sandy terrains are challenging. Start with short distances.





2. Wear Appropriate Footwear: Opt for sturdy sandals or shoes that offer support.





3. Walk at Low Tide: It's easier and better for your body alignment.





"The benefits of walking are numerous, but they're best-enjoyed pain-free. Physical therapy can help ensure that you can walk as far and as long as you want, whenever you want.”—American Physical Therapy Association.  





If walking on the beach becomes painful, The Therapy Network can help diagnose the issue and offer a solution. Read our full blog, “When Walking on the Beach is Painful.”









Before teeing off in any scenic golf courses across Norfolk, Virginia Beach, or Chesapeake, consider how physical therapy can help improve your game and reduce your pain.





golfer with back pain




1. Injury Evaluation and Treatment: Therapists can pinpoint the causes of your discomfort and create a treatment plan.





2. Pre-Golf Warm-Up: Learn about essential stretches and exercises.





3. Muscle and Mobility: Improve your swing and reduce the chance of injuries.





4. Injury Prevention Plan: A preventive approach can save you from long-term issues.





If you are a golfer, consider reading our blog with additional tips. Book your session at The Therapy Network to help you get the most out of your golf rounds.





Enjoy Kayaking in Coastal Virginia with the Help of Physical Therapy





Kayaking is a fantastic way to explore the waters of coastal Virginia, but preparing your body for the rigorous paddling is crucial.





Kayaking In Virginia Beach, VA
Kayaking in Virginia Beach, VA




1. Shoulder Strength: Enhance the muscle strength needed for effective paddling.





2. Elbow and Wrist Care: Physical therapy can prevent overuse injuries.





3. Muscle Imbalance: Target stabilizing muscles to avoid injury.





4. Core Fitness: A strong core is essential for kayaking.





If you enjoy paddle sports, read our latest blog about the benefits of physical therapy for kayakers. (Need link to latest blog here)





How Can The Therapy Network Help?





Physical Therapy promotes an active lifestyle that keeps you in shape and prevents injuries, ensuring you can continue enjoying all the outdoor activities that coastal Virginia offers. You do not need a physician's referral to start your journey to recovery or fitness. One is near your home or workplace, with six locations in the Hampton Roads area. 





Book an appointment today and continue enjoying all your favorite hobbies in Virginia. 


Categories Back Pain, News, Resources Author marketing

School Backpacks and Pain: Protecting the Backs of Our Future


We all want the best for our teens—especially as they embark on another exciting school year in Hampton Roads, Virginia. However, sometimes the tools meant to support their learning, like backpacks, can lead to unexpected pain.





This blog will look at overloaded school backpacks and the pain that might affect your teen-aged child. We will also explore ways to address this issue, including how to shop for a new school backpack.





The Strain of the Backpack





By design, the back will compensate for any load applied to it. Picture this: A teen, excited for their day in a Virginia Beach school, slings on their backpack, not realizing that the weight is slowly harming their back. Picture your teen's backpack - X-Box Controllers, water bottles, computers, extra batteries, and more. This isn't a one-time event. This chronic routine may cause them to experience back pain throughout their school years, including college.





backpain pain student




What are the effects of an overloaded backpack? From a physical therapy view, here is a list of impacts:






  • Exert undue pressure on the lower back, potentially leading to disc compression.




  • Distort the natural curves in the middle and lower backs, causing muscle strain and irritation to spine joints and the rib cage.




  • Cause lumbar asymmetry or curvature in the lower back.




  • Lead to rounded shoulders, which in turn affects posture.




  • Pull on the neck muscles, giving rise to headache, shoulder pain, lower back pain, and neck and arm pain.




  • Make someone lean forward, hampering balance and raising the risk of falls.





Preventative Tips: Backpacks and Pain





Backpacks and back pain don’t have to be lifelong partners! Back-to-School is the perfect time to review some tips with your kids. (These tips are also helpful for adults that regularly use a backpack during their commute to work or for hobbies and adventures.)





Some precautionary steps include:






  • Use both shoulder straps for balance.




  • Opt for lightweight, padded backpacks.




  • If available, pick backpacks with wheels.




  • Make use of lockers to reduce carrying weight.




  • Regularly empty backpacks of unnecessary items.




  • Limit backpack weight to 15% of a child's body weight.





Shopping for the Perfect School Backpack





Shopping for a new school backpack is exciting—no matter the student's age. But choosing a backpack isn’t just about colors or trendy designs; it’s about ensuring it supports your teen's health. You have read about the link between school backpacks and pain. Now, here are some tips from the Therapy Network staff to keep in mind when shopping for a new backpack:






  • Opt for backpacks with wide, padded straps.




  • Seek multiple sections for even weight distribution.




  • Consider waist belts to help distribute weight.




  • Reflective material is a plus for children commuting during low light.




  • Aim for a lightweight design.





Physical Therapy: The Solution to Backpack-Induced Pain





If your teen in Hampton Roads feels the aftermath of a heavy backpack, physical therapy is the way forward. It alleviates pain and strengthens muscles, ensuring future resilience against injuries. School backpack-induced pain should not be ignored.






“A great way to prevent back injury is to strengthen the stabilizing muscles of your torso, including your lower back and abdominal muscles.”—KidsHealth.org






Enter The Therapy Network…





When the talk comes to expert physical therapy, look no further than The Therapy Network. With six accessible offices throughout Coastal Virginia, including Virginia Beach, Hampton Roads, and Chesapeake, we are always within reach. What makes us even more special? No need for a physician's referral to start your teen's healing journey with us! We prioritize convenience with immediate appointment availability.





In conclusion, while backpacks are a school staple, ensuring the correct use is vital. As we've learned, overloaded backpacks can be the villain behind back and shoulder pain. But with the right backpack and the expert care from The Therapy Network, we can ensure our teens and children are pain-free and ready to conquer the world!





If your teen is experiencing back or shoulder pain, don’t wait. Visit one of our six locations in Coastal Virginia today. The health of our future, our children, rests in the balance. School backpack-induced pain may not resolve on its own.





And remember, at The Therapy Network, a healthier future is just an appointment away!


Top view colored umbrellas on beach
Categories Exercise, News, Resources Author marketing

Sun Safety: 6 Rules for Basking In Health


If there’s one thing we cherish in Virginia Beach, Norfolk, and Chesapeake, it's our sunny and fun coastal environment. It provides a natural playground for an active lifestyle. However, as we enjoy the great outdoors, it's essential to remain mindful of the health implications of exposure to the hot summer sun in Virginia. In this blog, you will find sun safety tips for this summer—or any season.





Physical therapy provides a powerful tool for supporting your body. It helps you heal, maintain strength and stay limber. The key to successful treatment isn't just diligent attendance at sessions at The Therapy Network—it's also incorporating the principles learned at our centers into your everyday life.





Outdoor activity promotes healthier living while building resistance against injury. But how do we balance this with being sun-smart?





1. Striking a Balance with Sun Safety:  The Dawn and Dusk Advantage





One sun safety tip is moving in the morning and evening when the Virginia sun is less intense.





An early morning walk along the Virginia Beach Boardwalk or a sunset yoga session in First Landing State Park can be excellent options. Not only will you avoid the peak sun exposure and the associated risks, but you'll also find these times of day provide a less-crowded or tranquil atmosphere.





Virginia Beach BoardWalk
Virginia Beach Boardwalk




Another sun safety tip is to choose the correct location. The location can further limit your sun exposure. Look for shady areas for your outdoor activities, such as in the shade in Red Wing Park, or consider taking advantage of the water. Aquatic exercises in a pool are an effective way to exercise while staying cool and a great sun safety tip.





2. Dressing for Sun Safety: UPF Rated Clothing





Did you know there's more to sun protection than slathering on sunscreen?





Remember also to keep your clothing light. Not only in color—light colors reflect the sun's rays more efficiently—but also in weight. The lighter the clothing, the less heat it retains, aiding your body’s natural cooling mechanisms.





Use UPF (Ultraviolet Protective Factor) rated sun-protective clothing. These garments are designed to block a significant amount of harmful UV radiation, providing a physical barrier between your skin and the sun.





3. The Secret Weapon: Sunscreen





A blog about sun safety tips would only be complete with a discussion on sunscreen. While clothing can protect covered areas, exposed skin is still vulnerable. This is where sunscreen protection steps in. Apply a broad-spectrum sunscreen with an SPF of 30 or more before you venture into the Virginia Beach region. Remember to reapply at least every two hours.





Wearing sunscreen is one of the best — and easiest — ways to protect your skin’s appearance and health at any age. Used regularly, sunscreen helps prevent sunburn, skin cancer, and premature aging. (Hopkins Medicine on Sunscreen)





Making sunscreen a staple in your outdoor routine in Virginia Beach, Chesapeake, and Norfolk is an easy yet effective step towards being sun-smart.





4. Quenching Thirst: Stay Hydrated, Stay Healthy





An active lifestyle, particularly in the hot summer sun, demands hydration. But be smart about Sun Safety and what and how much you drink. Water remains your best pick, providing pure hydration without any additives.





Sports drinks can be helpful during intense exercise. You should be wary of those high in sugar, though. Remember, your drink choice should be replenishing your body, not working against a healthy lifestyle.





How Much Water Do You Need To Be Sun Safe? Calculate below:






Water Intake Calculator


Water Intake Calculator by GIGAcalculator.com






5. Embrace the Water: Diving into Summer Activities





Here is a sun safety tip that is unique to our coastal community. Virginia Beach and the surrounding areas offer plenty of opportunities for water sports. Whether kayaking in Back Bay, surfing, or paddleboarding along the Chesapeake Bay, these activities provide a refreshing way to stay active while keeping cool in the summer heat.





6. Know Your Limits: Sensible Sun Safety and Heat Exposure





Lastly, remember to listen to your body. An active lifestyle and physical therapy aim to enhance your well-being. A sun safety tip is not to push your limits excessively.





If the Virginia sun is particularly fierce or you feel fatigued, seek shelter and cool down.





Healthy Outdoor Activities





Healthy outdoor activities under the Virginia sun can be a cornerstone of your physical therapy journey and broader lifestyle. By being sun-smart and following the six sun safety tips from the team at The Therapy Network, you can safely enjoy the benefits of an outdoor lifestyle.
In Hampton Roads, we can have everything: the sun, the sea, the physical strength to exercise, and safety. Let's make the most of it.





family paddle board sun safety
Enjoying a day in the sun




For an outdoor, active lifestyle, you may also enjoy reading blogs from our library. Here is just a selection of blogs that cover outdoor activities:





Can Physical Therapy Help Your Pickleball Game?





Exercise at the Beach-5 Fun Ways





Walk Your Way to Health





Physical Therapy for Runners





When Walking on the Beach is Painful





Can Physical Therapy Improve Your Golf Game?






three people on bench looking down at cell phone with tech neck
Categories Manual Therapy, Neck Pain, Resources Author marketing

Is Social Media The Cause Of Your Neck Pain (Tech Neck)?


How many hours are you looking down at your phone and scrolling? Is social media the cause of your neck pain (tech neck)? Did you know there is a direct correlation between hours of scrolling and neck, shoulder, and back pain? Add in sitting at your desk; it is a recipe for misery.





There is a good chance if you answered "yes" that social media could be the cause. The good news is that manual physical therapy can help. If you have "Tech Neck," this blog will provide solutions to the pain.





What is Tech Neck?













"Tech Neck" refers to a repetitive stress injury to the neck caused by having your head in a forward, looking down position for an extended period. The posture affects the curvature of the spine, the neck and shoulder muscles, and supporting ligaments. Here are a few symptoms that you may feel if you have Tech Neck:






  1. Sharp and nagging pain in the neck and shoulders




  2. Headaches and or eye pain




  3. Decreased range of motion due to tightness in your neck and shoulders




  4. Nerve pain or tingling and numbness in your upper limbs





“The more we look down, the more the muscles have to work to keep your head up. These muscles can get tired and sore from looking down at our smartphones, working on computers, or looking down at tablets all day."—Health Matters.





If social media is the cause of your neck pain, schedule an appointment with a physical therapist. The good news is that you do not need a referral prescription to visit a physical therapist if you live in Virginia. Contact The Therapy Network in the Hampton Roads region of Virginia and book an appointment today.





Manual Physical Therapy Can Help





There are ways to prevent neck pain, such as taking long breaks from your smartphone and scrolling social media. If you are already experiencing pain or any of the symptoms above, it is time to take corrective action.





Manual physical therapy is a specialized therapy that fits the needs of those suffering from Tech Neck or back and shoulder pain.





Manual physical therapy is beneficial for various conditions, such as joint stiffness, muscle tightness, limited range of motion, and pain associated with musculoskeletal disorders. The hands-on techniques aim to reduce pain, improve joint mobility, enhance flexibility, and restore normal movement. If you are experiencing pain, numbness, and/or headaches, it is time to receive support from a professional physical therapist.





What are Manual Physical Therapy Techniques?





You may want to know more about manual physical therapy techniques if you suffer from neck, back, and shoulder pain. Here are the five methods most often used at The Therapy Network:






  1. Joint Mobilization: This technique involves skilled passive movements of a joint to improve its range of motion, reduce pain and restore normal joint mechanics.




  2. Soft Tissue Mobilization: This technique includes hands-on therapy such as massage, deep tissue mobilization, and myofascial release to address muscle tightness and trigger points.




  3. Muscle Energy Techniques: These techniques involve the active contraction of muscles against a resisted force to restore normal joint motion.




  4. Myofascial Release: This technique focuses on releasing tension and tightness in the connective tissue surrounding muscles. It promotes mobility while reducing pain.




  5. Manipulation: This technique involves a quick and controlled movement to restore a joint's normal function.





At The Therapy Network, you will meet with a specialist who uses various manual techniques to relieve neck, back, and shoulder pain. You can find a complete description of our manual physical therapy services on our website.





The Therapy Network in Virginia Beach, Chesapeake, and Norfolk





If you live or work in the Hampton Roads region of Virginia, there is a Therapy Network location is nearby. With TTN locations in Virginia Beach, Chesapeake, and Norfolk, you are never far away from a convenient location. You can schedule an appointment today since you do not need a physician's referral or prescription to visit The Therapy Network. And chances are good that we can see you today too.





Is social media causing your neck pain? If you are suffering from Tech Neck or shoulder and back pain, it is time to take the first step to living pain-free. Call TTN or book an appointment online.


Categories Exercise, Resources, Sports Medicine Author marketing

Can Physical Therapy Help Your Pickleball Game?


Are you playing pickleball? Did you know it is the fastest-growing sport in Hampton Roads, Virginia? Did you know that Physical Therapy can be a huge help to your Pickleball Game? Not only is it popular in coastal Virginia, but it is becoming a nationwide trend. Here is a current statistic:





“USA Pickleball reported its membership, which reached 70,000 players in February 2023, increased by 30% in 2022. The growth prompted the Sports & Fitness Industry Association to name pickleball the fastest-growing sport in America for the third straight year."  -Pickleball Portal





With so many playing pickleball in your community, you may be wondering how physical therapy can help your pickleball game.





The Demands of Pickleball





Pickleball is fun, social and can be played in many locations in our communities. But the sport can also be physically demanding. Pickleball is a full-body and muscle workout. As an example, here are the muscle groups that will be engaged as you play the sport: 






  1. Lower Body: The lower body is crucial in generating power, speed, and agility during pickleball movements. Muscles include quadriceps, hamstrings, glutes, calves, and hip muscles.




  2. Core Muscles: The core provides stability and transfers power between the upper and lower body. The core also helps with balance and agility—two key roles while playing pickleball. Muscles in your core that will be engaged for pickleball include abdominals, lower back muscles, and stabilizing muscles.




  3. Upper Body: The upper body muscles are involved in hitting shots, particularly the serve and volleys. Muscles needed include shoulder muscles (deltoids and rotator cuff), biceps, triceps, and forearm muscles.





Find out how dry needling can help relieve sore and injured muscles





pickleball player at net




Suppose you are already experiencing discomfort within any of these muscle groups or feel sore and fatigued just reading this list. In that case, you can already see how physical therapy can help your pickleball game.





Remember that the intensity and demands on specific muscle groups may vary depending on your playing style, technique, and individual factors. A Therapy Network physical therapist can assess your needs and develop a tailored training plan.





5 Ways to Improve Your Pickleball Game with Physical Therapy









Physical therapy can indeed be beneficial to training for pickleball. TTN therapists are experts in assessing and improving movement patterns, strength, and flexibility. They can provide guidance and exercises and help you prepare for the physical demands of pickleball. A therapist can enhance your performance while reducing the risk of injury. Here is how physical therapy can help your pickleball game: 






  1. Injury Prevention: Physical therapists can evaluate your movement and identify potential areas of weakness and imbalance. At The Therapy Network, we will develop a customized exercise program to address those issues and reduce the risk of pickleball injuries.




  2. Strength and Conditioning: Pickleball involves quick movements, agility, and physical power. Physical therapists can design strengthening exercises to target the muscle groups involved in pickleball. Your therapist will create an exercise plan to enhance your game performance.




  3. Flexibility and Range of Motion: To prevent injury, flexibility and range of motion are essential for pickleball players. A therapist can provide stretching exercises and techniques to improve flexibility and joint mobility.




  4. Balance and Coordination: Pickleball requires good balance and coordination. A TTN therapist can help you improve stability and coordination on the pickleball court.




  5. Injury Management: If you have a prior injury or are recovering from a pickleball-related injury, a Therapy Network therapist can develop a rehabilitation plan tailored to your needs. Your therapist will promote healing, help you regain strength, and safely return to playing pickleball.





Find out how PT can improve your daily life!





If you are playing pickleball or considering the sport, it is time to schedule an appointment with a therapist at The Therapy Network in coastal Virginia.






Schedule Your Appointment









No Physicians’ Referral or Prescription Needed in Virginia





You have learned how physical therapy can help your pickleball game, but did you know you do not need a physician's referral to visit The Therapy Network? You can schedule an appointment today if you are ready to meet with a physical therapist and improve your pickleball game.





If you live in the Hampton Roads region of Virginia, there is a location of The Therapy Network near your neighborhood or place of employment. If pickleball is your new favorite activity, schedule an appointment today!


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