Recovering from surgery can be long and arduous. However, having a care and rehabilitation plan in place before your surgery can help speed up recovery time and lead to a stronger you. Depending on the complexity and scope of your procedure, physical therapy could be an excellent addition to your recovery plan. Physical therapy provides many benefits to your mind and body after surgery. Here are some benefits to including physical therapy in your recovery plan. 

Mobility
It is important to get moving as soon as possible after surgery. Learning exercises to move the muscles of your previously injured area will help ensure proper range of motion and increase your mobility. Your physical therapist will work with you to create a personalized plan to improve your overall strength to help prevent re-injury. 

Promote Healing
During surgery, our muscles develop scar tissue and become irritated. Proper exercise and stretching techniques help to reduce the amount of scar tissue development. Also, these techniques will help build muscle memory to ensure you maintain proper body alignment throughout your healing. 

Proactive Approach
Working towards your goals with the physical therapist will put you on a track to success. Your individualized plan will teach you proper body mechanics. After recovery, you will have the tools to stay strong and prevent future issues. Being proactive in your recovery is the best way to stay both mentally and physically healthy. 

Avoid Opioid Dependency
Physical therapy can diminish pain and the need for pain medication. The CDC released guidelines for prescribing opioids and recommended that physical therapy should be used in conjunction with the medicines to reduce the risk of dependency. The sooner you can live pain-free without pain medications the less risk you have of developing a dependency on the drugs. 

Staszak Physical Therapy & Wellness Center, located in downtown Eugene, is here to help with all of your post-surgical physical therapy needs. If surgery is unavoidable, we will develop a plan with a post-op goal intended to help you recover, get strong, and stay strong. Call today to speak with our caring staff to get your plan started. (541) 505-8180

One aspect of starting a workout regimen that people dread is the soreness that comes with it. The day after a workout can be tough for even the most dedicated gym goers. It is important to recognize the difference between soreness and a sports-related injury. 

Soreness
Soreness is very common and naturally occurring caused by muscles stretching and growing during and after workouts. Typically, you will notice the first signs of soreness either the night of or the morning after your workout. With soreness, you may feel weak and have aching pains in the muscles that you used at the gym. In addition, you may have tenderness and stiffness. To treat soreness, ice the muscles that are causing you trouble and continue light activity that keeps you moving but doesn’t cause extra stress to the impacted muscle groups. Normal activity should resume once you feel strong enough to do so. 

Injury
Unlike soreness, an injury will typically show itself as a sharp stabbing pain. If this occurs, it is time to see a doctor. Sometimes though, an injury is not as obvious and can disguise itself as common soreness. The difference between an injury and soreness is the length of recovery. Soreness should only last a few days, and anything longer than that could potentially be a sign of underlying injury. If movement is hindered and home treatments like icing are not working, it is time to make an appointment to let a professional determine what is causing your pain. 

Physical Therapy
Physical therapy can help in both treating an injury and preventing injuries from occurring in the first place. Before you begin a workout regimen, consult a physical therapist to determine what your body can handle and to learn proper techniques when working out. If an injury occurs, a physical therapist can create an individualized workout plan to get you back to full strength and back in the gym. 

For more information about the differences between soreness and injury and how physical therapy can help with these problems call us at 541-505-8180. At Staszak Physical Therapy & Wellness Center, our team of therapists and trainers wants to help you reach your full potential. We will focus on you and your situation to create a plan that will help you achieve your goals. 

Treatment after an automobile accident is critical. While these types of incidents are unexpected, knowing what to do can be the difference between recovery and long-term problems. Develop a plan now, so you are ready if this unfortunate event occurs, and you can save yourself from lifelong complications. 

See your doctor
After every accident, it is important to consult with a physician to ensure that no clear and present injuries need to be addressed. This step is necessary because injuries aren’t always as obvious as you would think. Once you have been cleared by the doctor, then you can begin taking steps to recover from the event. 

Controlling inflammation at home
One thing that happens when you are in an automobile accident is the stretching and tearing of muscles. In turn, this type of muscle strain can lead to muscle damage and constant inflammation, causing pain. To stop these muscles from hurting it is vital that you get the inflammation under control. Several steps can be taken at home to control the inflamed muscles. Anti-inflammatory drugs like ibuprofen are highly effective at controlling inflammation. Treating the injured area with an ice pack is another way to calm down the damaged muscles. 

Physical therapy
At Staszak Physical Therapy & Wellness Center, located in downtown Eugene, we want to help you recover from the unexpected. We have many methods at our disposal to use if you are injured. Also, we also take pride in providing you the skills needed to regain strength and proper body positioning. Not only do we target your specific issues, but we teach you effective exercises to get you back to feeling better and on with your life. We focus on each individual to craft the best possible treatment plan. If you follow the plan we create, it is possible for you to feel better than ever. 

If you find yourself in need of care after an automobile accident, we are ready to help. Our friendly and professional staff is here to help you get back to full health. Feel free to call us at 541-505-8180, and we will set up a time to see you and create a plan that is best for you and your individual needs. 

A pelvic floor disorder or pelvic floor dysfunction is when the ‘bowl’ of muscles in the pelvis and perineum are too weak or too tight. It can affect both men and women and is associated with dysfunction in other local structures, including the hip and lower back, coccyx and other joints of the pelvis itself.

Contributing factors include constipation and other abdominal problems, pregnancy or childbirth, poor posture, or trauma such as a fall onto the coccyx. Some people experience pelvic floor dysfunction simply because they spend too much time sitting at a desk, or from repeated heavy lifting.

If you have a pelvic floor disorder, you might feel that you can’t complete a bowel movement, or that you need to have several bowel movements all within a short period. Pelvic floor disorders can also cause pelvic pain and sexual dysfunction.

How Physical Therapy Can Help

Pelvic disorder results in muscle and connective tissue becoming tight or imbalanced. This reduces blood flow and can makes tissues very sensitive. It can also disrupt local tissue drainage, pelvic organs such as the bladder, and other local joints, nerves and muscles. Fortunately, physical therapy can fix this issue and/or provide relief.

A physical therapy session will normally involve:

• identifying external trigger points
• identifying internal trigger points
• lengthening tight muscles
• manipulating connective tissue
• treating structural abnormalities

Physical therapy for pelvic disorders will normally start with connective tissue manipulation. This will make it easier to treat the underlying trigger points. It will increase blood flow to the area and relax the pelvic floor somewhat.

A pelvic disorder is not a cookie cutter problem. Treating a pelvic disorder is not as a simple as strengthening a single group of muscles. There is a whole system to consider when it comes to restoring function, improving muscular support, and eliminating pain. You need a physical therapist who has the expertise to give you the individual examination and analysis that your problem requires.

We will also take your diet into consideration. By improving your dietary habits, you can achieve optimal organ function.

Here at Staszak Physical Therapy & Wellness Center, we are dedicated to returning you to full health. You can trust us to give you the individual attention required to get to the root of any problem and the advice to prevent it from occurring again.

If you are suffering with a pelvic floor disorder, you can get in touch with us for a consultation. We won’t only recommend our therapies, but we will also make sure you receive the proper education required to take care of yourself going forward.

For more information about how we can help with pelvic floor disorders, please give us a call at 541-505-8180. Our physical therapy office is located in downtown Eugene at the corner of West 11th Avenue and Ferry Street.

Ingredients:

• 1 medium head of cauliflower
• 1/2 cup yellow onion, thinly diced
• 2 small cloves of garlic, crushed or minced
• 2 cups of vegetable stock
• 1 tbsp olive oil
• 1 cup-mushrooms (Any kind will do, I used Shitake); chopped
• 4 cups of  fresh spinach
• Pinch of salt
• Parmesan cheese for a topper
  

Directions:
First, wash and loosely chop the head of cauliflower and prep it to go into a food processor with a grater attachment.  Shred it to rice sized pieces.  If you don’t have a food processor you can chop the cauliflower into small rice sized bits (this may take a little longer).

Heat the olive oil in a large skillet.  Toss in the onions and cook until translucent, about 3-5 minutes.  Add the garlic, cooking until golden.

Then, add in the cauliflower “rice”.  Cook for a couple of minutes to combine then add 2 cups of vegetable stock.  Keep on medium heat and cover.  Cook until cauliflower is soft but not mushy.  By this time, most of the liquid should be absorbed  (I had to drain a little stock out of mine so it wasn’t soupy).  Stir in mushrooms and spinach, a little at a time to combine.  Heat thoroughly so spinach wilts.

Serve topped with a sprinkle of Parmesan and a pinch of salt-if needed.

Ingredients

• 1 cup almond milk (or your favorite milk choice)
• 1/2 Tbs honey
• 1 Tbs almond butter
• 1 tsp vanilla extract
• 2 Tbs cocoa powder—unsweetened
• 2 Tbs of chia seeds

Directions:
Combine milk, honey, almond butter, vanilla and cocoa powder in a bowl and blend with a hand mixer (or blender). Whisk in 2 Tbs of Chia seeds. Let it sit for 15 minutes and whisk briskly again to break up an chia chunks and refrigerate for 3 hours before serving.

Chia will expand to make a delicious pudding. Serve with your choice of healthy toppings: sliced bananas, shredded coconut, almond slices. The possibilities are endless. 

If you suffer from Sciatica, chances are you've tried several home remedies to relieve the pain. Anything to get rid of the tingling, numbness, or shooting pains that race down your legs. But, did you know physical therapy can be an effective treatment?

What is Sciatica?
Sciatica is the symptom of pain down the leg that people may experience typically due to an issue in the lower back. The sciatic nerve starts at the low back and runs down the buttock and then branches out through the back of the leg down to the foot. There are many reasons for why the sciatic nerve may begin to cause pain or discomfort. Common problems resulting in sciatica may include a herniated disc, stenosis or narrowing of the nerve space, tightness in the hip, or misalignment of the pelvis. Sciatica symptoms may include pain, numbness, tingling, cramping, burning, and weakness in the muscles of the involved leg.

How does Physical Therapy help?
Physical Therapists have many techniques/forms of treatment that may help. Treatments may vary depending on the presentation of pain. They may include McKenzie-based mechanical diagnosis and therapy, muscle energy techniques, mobilizations, spinal stabilization and core strengthening exercises, nerve slides/glides, or even traction. Often people will respond by moving in certain directions.

Movement is critical because this is what helps exchange fluids and nutrients within your spinal discs, keeping them healthy, and preventing pressure from recurring on your sciatic nerve.

The key takeaway here is that while it may seem counterintuitive, prescribed exercises from a physical therapist are a far better route than bed rest in the pursuit of relieving sciatica pain. Of course, if you have a flare-up of pain, take a day or two to rest. Being inactive for a period any longer than that and you risk making the pain worse.

If you suffer from sciatica pain, please contact our office to be seen by one of our highly skilled physical therapists. We would love to help you get back to living the life you love.

Most people have heard of Pilates or yoga, but not everyone knows what Total Barre is. Do you? If not, you're not alone.

Total Barre is a low-impact exercise program designed for everyone. It mixes music with the biomechanics of movement to increase strength, flexibility, stamina, and dynamic stability.

Total Barre makes use of the traditional ballet barre for the exercises and various movements. The barre helps you to maintain your balance. Some exercises are completed while on the floor, and some exercises make use of light free weights.

While doing Total Barre, you'll want to wear leggings, pants, or capris that are comfortable. You won't want to wear shorts. You'll also want to wear sticky socks (the kind with a grippy bottom) so you don't slip on the floor.

Attending class regularly (at least a couple times per week) can have tremendous health benefits.

Interested in checking out Total Barre? Sign up for one of our classes today!

If you hear someone talking about recommendations for low-impact exercise options, you'll likely hear two things... yoga and Pilates. While many are familiar with what yoga is, not everyone is as familiar with Pilates.

In a nutshell, Pilates is a series of movements that stabilize and strengthen your core. It can be demanding, but it's not the kind of workout that always works up a sweat. With Pilates, it's all about concentration and breathing. But don't be fooled... you'll definitely feel it in your muscles with each exercise. Pilates has a strong emphasis on technique. With consistent practice, Pilates will help you achieve better posture and a better sense of well being.

There are two main methods for practicing Pilates. You can do it on the floor with a mat, or you can use a machine (called a Reformer). Both are excellent workouts.

The beautiful thing about Pilates is that you don't already have to be in great shape to enjoy it. Pilates is great for absolute beginners, as well as seasoned athletes.

If you're interested in checking out if Pilates is right for you, click here to register for one of the many Pilates classes offered by Staszak Physical Therapy & Wellness Center. We'd love to see you!