Are you dealing with pain, stiffness, or movement limitations? Physical therapists have many ways to help, and one technique gaining popularity is Instrument Assisted Soft Tissue Mobilization (IASTM), also known as the Graston Technique. Let’s explore how this innovative method can help you feel better and move more freely.
What is IASTM/Graston Technique?
IASTM uses specialized stainless-steel instruments to target and treat soft tissues like muscles, fascia, and tendons. During the session, the therapist glides the instruments over the affected area, creating micro-trauma that kickstarts your body's natural healing process. Don’t let “micro-trauma” scare you because this is a good thing! A breakdown of scar tissue and adhesions can lead to significant improvements in tissue recovery. While you might feel some mild discomfort during treatment, it’s manageable and part of the process. It’s not painful, but you may experience mild soreness or bruising, which typically resolves within a few days. But don’t worry, soreness and bruising are completely normal—they are signs of your body’s healing response!
How Can IASTM Help You?
Instrument Assisted Soft Tissue Mobilization (IASTM) is a versatile tool that addresses various musculoskeletal issues. Here’s how it can make a difference:
- Chronic Pain Relief: Suffering from persistent pain in your neck, back, shoulders, or knees? IASTM can help reduce pain and inflammation by creating controlled micro-trauma to the tissues which triggers a healing response.
- Post-Surgery Recovery: Surgery can leave behind scar tissue that limits mobility. IASTM helps break down these adhesions, improving your range of motion and enhancing the quality and flexibility of soft tissues.
- Sports Injuries: Whether it's a sprain, strain, or other athletic injury, IASTM promotes healing and speeds up recovery. It breaks down adhesions, increases blood flow, releases tight muscles, and enhances tissue flexibility.
- Muscle Tightness and Trigger Points: IASTM targets tight muscles and painful trigger points, helping you move with ease. By releasing tension and improving blood flow, it reduces discomfort and enhances mobility.
Common Injuries That Benefit From IASTM:
- Tendinitis:
- Achilles Tendinitis
- Patellar Tendinitis (Jumper's Knee)
- Rotator Cuff Tendinitis
- Plantar Fasciitis:
- Inflammation of the plantar fascia causing heel pain.
- Myofascial Pain Syndrome:
- Chronic pain disorder is when pressure on sensitive points (trigger points) in the muscles causes pain.
- Scar Tissue and Adhesions:
- Post-surgical scars or injury-related adhesions.
- Shin Splints:
- Medial tibial stress syndrome causes pain along the shinbone.
- IT Band Syndrome:
- Inflammation of the iliotibial band causes pain on the outer side of the knee.
- Carpal Tunnel Syndrome:
- Compression of the median nerve causes pain and numbness in the hand and fingers.
- Chronic Ankle Sprains:
- Recurrent ankle sprains lead to chronic pain and instability.
- Golfers' and Tennis Elbow:
- Medial and lateral epicondylitis causes pain in the elbow.
- Cervical Pain:
- Neck pain due to muscle tension or soft tissue restrictions.
- Lower Back Pain:
- Often due to muscle tightness, fascial restrictions, or scar tissue.
- Bursitis:
- Inflammation of the bursa, such as in the shoulder, hip, or knee.
Instrument Assisted Soft Tissue Mobilization helps by breaking down scar tissue, improving blood flow, reducing pain, and promoting healing in these conditions.
Watch this IASTM treatment in action! Therapist Mandi Dowdy, PT, DPT, Cert. MDT is using IASTM on Plantar Fasciitis patient, Faith. See how she glides the instrument over the lower leg and locates a trigger point. She then focuses on this point to break down tightness and knots. After the session, Faith walked away feeling more length in her calf and plantar fasciitis tendon.
Enhancing Your Therapy with Manual Techniques
Instrument Assisted Soft Tissue Mobilization is just one versatile tool in a comprehensive physical therapy plan. Combining IASTM with other manual therapy techniques like massage, joint mobilizations, and stretching can lead to even better results. This holistic approach helps you manage pain, improve function, and prevent future injuries.
Curious if IASTM could help you? Talk to your physical therapist! They’ll evaluate your needs and determine if this technique is suitable for your specific condition.
Partner with The Therapy Network for Your Healing Journey
Discover more about Instrument Assisted Soft Tissue Mobilization (IASTM) and other transformative physical therapy techniques at The Therapy Network, where we're dedicated to empowering and educating you to achieve your best health.
NO REFERRAL NEEDED! CLICK TO SCHEDULE AN APPOINTMENT
As a Direct Access provider, you can start your journey to recovery at The Therapy Network without a physician referral. Call us today at 757-496-3700 or visit our website to schedule your appointment. Take control of your health and experience the transformative power of effective physical therapy!
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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.
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.”
The Link Between Physical Therapy and a Better Golf Game
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.
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.
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.
Finding five ways to exercise living near or visiting Virginia Beach, Virginia has many benefits. One of, if not the largest benefit, is our famous stretch of beach and boardwalk. Virginia Beach has a world-renowned sand beach and 3-mile long boardwalk that provides numerous opportunities for exercise and has frequent national events including sand soccer, volley ball, Something In the Water, and even Monster truck rallies. When you combine any two of these activities, you can find at least five fun ways to exercise at the beach.
You do not need a gym membership to find fun ways to exercise in our region. Recently, we published a blog about Coastal Virginia walking trails that provide a great starting point for your exercise journey.
From sunrise walks to yoga and biking, there are many ways to enjoy our regional beaches. Here are our five fun ways to exercise at the beach…and tips.
Go For A Walk
Go for a walk on a sandy beach in Virginia or walk along the Virginia Beach Boardwalk. Both provide healthy and free exercise. If your choice is to walk on a sandy beach, be sure to follow these tips from The Therapy Network:
- When walking on sand, start slow and practice moderation. Walking is low-impact aerobic exercise, but you do have to adjust to each step sinking in the sand.
- Wear shoes. You may be tempted to walk on the beach barefoot, but being barefoot puts more tension on your tendons and joints.
- Set your beach walking schedule around low tide. You can avoid the slope of the sand if you walk at low tide and near the water.
Enjoy a walk at sunrise, a mid-day workout, or an evening stroll. Walking on the beach or the adjacent boardwalk is a fun way to enjoy the beach and the benefits of exercise.
Yoga and Pilates
Many use yoga and Pilates to reduce stress, exercise, and tone. Add beautiful beach scenery and you have the perfect recipe for a fun activity on the beach. Here are some helpful tips for beach yoga and Pilates from the therapists at The Therapy Network:
- Leave the mat at home. It is perfectly OK to leave your yoga mat at home for your next beach yoga experience. Let the soft Virginia sand be your mat.
- But remember the sunscreen. Beach yoga and Pilates reduce stress and help you relax, but do not relax your efforts to prevent skin cancer. We always suggest sunscreen when exercising outdoors, especially at the beach.
- Remember to hydrate. Bring your favorite water bottle and remember to hydrate.
If yoga or Pilates is part of your fitness routine, we are sure you will want to add it to your five ways to exercise at the beach.
Go For a Run
You may be a runner that has a bucket list of favorite runs. Running along the water's edge on a Virginia Beach may be on that list. But running on the beach comes with a set of challenges, and it is crucial to follow these tips below to stay safe and prevent injury:
- Keep long runs to the boardwalk. Running on sand is challenging, making it difficult to run for a long time.
- If you do decide to run on the soft Virginia sand, ensure that you change direction often to compensate for the slope of the beach. Set your schedule to run at low tide and on the firm sand along the waterline.
- As with walking, always wear shoes when running on the beach.
- With any exercise on the beach, stay hydrated and wear sunscreen.
If you are new to running, be sure to discuss both your running plan and your beach running plan with a professional. A professional therapist can provide custom tips and ensure your shoes are well-fitted.
Swimming in the Ocean or Chesapeake Bay
Although swimming is an excellent source of exercise, swimming in the ocean's open waters or Chesapeake Bay takes some pre-planning and experience. Here are some essential tips:
- Review the NOAA Rip Current Survival Guide
- Only swim in a lifeguarded area
- Never swim alone
- Be Aware: Heed weather and water conditions and warnings.
Although swimming is of the top five ways to exercise at the beach, it is crucial to swim responsibly and heed all warnings.
Biking, Kayaking, and Paddle Boarding
Coastal Virginia has a unique infrastructure for biking, kayaking, and paddle boarding. All three are fun ways to exercise at the beach and surrounding waterways.
Need a bike? A favorite place to bike is along the flat, safe Virginia Beach Boardwalk. You will find beach bikes to rent along the way. Warm weather brings many visitors to the boardwalk. Some will be on bikes while others run or walk. For safety, we always suggest that you wear a helmet and be aware of your surroundings. Please make sure to watch for those stopping to take photos.
If kayaking or paddle boarding, tell someone about your plan and when to expect your return. And ALWAYS wear a Personal Flotation Device (PFD). If you are looking for places to launch your kayak or SUP, check out the website Virginia Water Trails.
The Therapy Network
After reading this blog, you may be thinking about enjoying these five fun ways to exercise on the beach. Fitness for these fun activities should be within your reach. However, if you are looking for a little help getting started, The therapists and athletic trainers at The Therapy Network are available to review your fitness level with a free wellness check. Remember, you never need a prescription to visit The Therapy Network.
If you live in the Hampton Roads area, there is a Therapy Network clinic near your neighborhood or place of work. We have appointments available today and do NOT require a prescription. Browse our website and make an appointment at one of our therapy centers today.
Walking is a simple and effective way to improve overall health and fitness. It is a low-impact exercise that can be done anywhere, anytime, without equipment. Walking is an excellent option whether you are trying to lose weight, reduce stress, or improve your cardiovascular health.
This blog includes tips to help you get the most out of your walking routine. It also has popular local trails to walk your way to health in Hampton Roads, Virginia.
Walking Tips for a Healthy Lifestyle
A walking routine promotes a healthy lifestyle, but it is also essential to follow tips provided by the therapists at The Therapy Network. Here are eight top tips for starting a routine to walk your way to health.
Start Slowly: If you are new to walking or last exercised a while ago, it is essential to start slowly. Begin with a short walk around your neighborhood or local park. As your fitness improves, gradually increase the distance and duration of your walks.
Wear Comfortable Shoes: Invest in a good pair of walking shoes that fit well and provide proper support. Avoid wearing old or worn-out shoes, as they can cause discomfort and increase the risk of injury.
Stay Hydrated: Drink plenty of water before, during, and after your walk, especially if you are walking in the hot or humid conditions in Hampton Roads. Dehydration can cause fatigue, dizziness, and other health problems.
Use Proper Posture: Good posture is essential when walking. Keep your head up, shoulders relaxed, and arms swinging naturally at your sides. Avoid slouching or leaning forward, which can strain your neck, shoulders, and back.
Warm Up and Cool Down: Before starting your walk, warm up by stretching your muscles and gradually increasing your pace. After your walk, cool down by slowing your pace and doing some gentle stretches to help prevent soreness and stiffness.
Stay Safe as You Walk Your Way to Health
From urban areas to country paths and mountain trails, everyone should have a "Stay Safe" plan. Here are some of our top tips for staying safe while walking.
Find a Walking Buddy: Walking with a friend or family member can make your walks more enjoyable and motivate you to stick with your routine. It can also provide a social opportunity to catch up and connect with others.
Vary Your Route: Walking the same route daily may become dull and make it harder to stay motivated. Explore new neighborhoods, parks, or trails to keep your walks interesting and engaging.
Stay Safe: Walking is generally a safe exercise, but it is vital to take precautions to avoid accidents and injuries. Walk in well-lit areas, wear reflective clothing if walking at night, and be aware of your surroundings. Avoid walking alone in isolated areas.
Set Goals to Walk Your Way to Health
Set Goals: Setting goals can help you stay focused and motivated. Whether walking a certain distance, increasing your speed, or walking more days per week, having a clear plan can help you track your progress and celebrate your achievements. Here is some advice from the Mayo Clinic:
“As a general goal, aim for at least 30 minutes of physical activity a day. If you can't set aside that much time, try several short sessions of activity throughout the day. Any amount of activity is better than none at all. Even small amounts of physical activity are helpful, and accumulated activity throughout the day adds up to provide a health benefit.” –MayoClinic.org
Listen to Your Body: Pay attention to your body and how it feels during your walks. If you experience pain or discomfort, slow down or stop and rest. If you have a health condition, such as diabetes or heart disease, talk to your doctor before starting a new exercise routine.
Hampton Roads, Virginia, Walking Trails
Here is a list of popular walking trails in Hampton Roads:
For a list of trails across the entire region, check out this website from AllTrails. This website provides feedback and reviews of each trail.
For Trails in Hampton Roads, click on these links:
- Virginia Beach: https://www.vbgov.com/government/departments/parks-rChesapeakeparks-trails/city-parks/Pages/default.aspx
- Chesapeake: https://www.cityofchesapeake.net/451/Parks-Trails
- Norfolk: https://www.norfolk.gov/Facilities?clear=False
Recommendations for TTN Team Members:
- Chesapeake City Park (1.1 mile loop, paved) https://www.visitchesapeake.com/listing/chesapeake-city-park/156/
- Virginia Beach Boardwalk (3 miles, paved) ttps://www.visitvirginiabeach.com/explore/attractions/boardwalk/
- Elizabeth River Trail (10.5 miles, paved) https://www.downtownnorfolk.org/go/elizabeth-river-trail?gclid=EAIaIQobChMI-P7Yl_Hv_QIVM_7jBx0pEQ1IEAAYASAAEgI9P_D_BwE Runs across Norfolk and part of the trail runs close to current Ghent location (7 minute walk from the clinic)
- City View Park (large, paved trail 0.75 miles; small, paved trail, 0.25 miles; soft trail, 0.20 miles) https://www.vbgov.com/government/departments/parks-recreation/parks-trails/city-parks/Pages/city-view-park.aspx
- Mount Trashmore (1.9 mile loop, paved) https://www.vbgov.com/government/departments/parks-recreation/parks-trails/city-parks/pages/mount-trashmore-park.aspx
- Red Wing Park (1.7 mile loop, paved) https://www.vbgov.com/government/departments/parks-recreation/parks-trails/city-parks/Pages/red-wing-park.aspx
Happy Walking
As you walk your way to health, consider a free wellness check with a physical therapist at The Therapy Network. While browsing our website, sign up for our monthly newsletter with tips to lead a healthy lifestyle.
In conclusion, walking is a simple and effective way to improve your health and fitness. By following these tips, you can make the most out of your walking routine and achieve your health and fitness goals. Remember to start slowly, wear comfortable shoes, stay hydrated, use proper posture, warm up and cool down, find a walking buddy, vary your route, set goals, listen to your body, and stay safe. Happy walking!
If you are thinking about beginning to walk, a great way to make sure you are prepared is a free wellness check at The Therapy Network. Just request an appointment and note free wellness check.