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    Welcome!  PEAK Physical Therapy & Sports Rehabilitation is built on the philosophy of delivering the best physical therapy to the patient by a professional physical therapist or physical therapy assistant with a continuum of care by the individual therapist or team from the initial patient evaluation to discharge.

    If you are looking for a physical therapy provider, we have a handful of reasons why to choose PEAK Physical Physical:

    1.  Hands-on Physical Therapy Care;

    2.  Consistent and constant supervision from the same provider;

    3.  Customized and specialized therapy for you;

    4.  The most innovative techniques and tools in the area:

    5.  Seamless progression from rehabilitation to fitness.

     

    Should you have any questions regarding physical therapy, please feel free to stop by, contact us via phone at 757-564-7381 or contact us via email.

    If you need physical therapy…

    come to PEAK Physical Therapy and

    “Get More Better!” *

    * We specialize in Physical Therapy, not Grammar!

     

    “The first treatment is to teach the patient to avoid what harms them.”                                                                                                                                                                                                     Karel Lewitt, MD

     

    Get More Better! ™, Get More Better PT! ™, and Get More Better Physical Therapy!
    are owned by PEAK PHYSICAL THERAPY, PLC.

     


    Latest from Our blog:

    HIIT or Miss?

     

    Too many people continue to be caught in the belief that performing long durations (>30Min) of steady state exercise is smart and beneficial for your overall well-being. Whether you enjoy running, bicycling, rowing, or walking; the notion is that the more volume you perform will result in greater weight loss, better conditioning, and/or improved health.  This perspective has since been deemed by a vast amount of research to be completely false, and is no longer recommended and for good reason.  However, it is mind boggling how I still encounter so many people day in and day out that refuse to accept this. At the same time, they are willing to quickly adapt new information on diet fads, but fail to compliment their new eating regimens with the correct and proper training methods.

    Now for the alternatives: circuit and interval training. Collectively the term commonly being thrown around these days is “HIIT”, or High Intensity Internal Training.  HIIT is a short period of vigorous, all-out effort activity, followed by a period of rest. Interval training should not extend any longer than 20 minutes (8-15 min is an average length of time for one session). You can perform HIIT on a treadmill, cycle, elliptical or outdoors, and you can even use equipment such as battle ropes, kettle bells, sleds, barbells, jump ropes, or just your own bodyweight.

    OK now let’s quickly review some research.  A recent study, done in Canada at McMaster University and often referred to as the Gibala Study after lead researcher Martin Gibala, compared 20 minutes of high intensity interval training, consisting of a 30 second sprint followed by a four minute rest, with 90 to 120 minutes in the target heart rate zone. The result was amazing. Subjects got the same improvement in oxygen utilization from both programs. What is more amazing is that the 20 minute program only requires about two minutes and 30 seconds of actual work.

    A second study that has become known as the Tabata study again shows the extreme benefits of interval training. Tabata compared moderate intensity endurance training at about 70 percent of VO2 max to high intensity intervals done at 170 percent of VO2 max. Tabata used a unique protocol of 20 seconds work to 10 seconds rest done in seven to eight bouts. This was basically a series of 20 second intervals performed during a four minute span. Again, the results were nothing short of remarkable. The 20/10 protocol improved the VO2 max and the anaerobic capabilities more than the steady state program.

    Prolonged steady state exercise can have a positive effect on resting heart rate, blood pressure, and other cardiovascular markers. However, it also exposes you to unnecessary cardiovascular stress, and sure this stress can be actually good for you but only up to a certain point. Excessive amounts of it can keep your body in this “stressed-out” state for too long which can hinder fat loss, as well as promote muscle catabolism (breakdown of muscle tissue). In addition, performing too large of an amount of steady state exercise puts you at a significantly higher risk for overuse and repetitive use injuries.

    In contrast, with HIIT you are still able to attain the same positive cardiovascular effects, but over shorter periods of time as documented in the research studies previously mentioned. In addition, you enter “EPOC”, or Excess Post-Exercise Oxygen Consumption which means after you stop working out, your body is still burning through calories while you go about your daily routine. Not to mention, your resting metabolism increases, and your body becomes more efficient at using fat for fuel. This is something not attainable at the intensity levels of most joggers and cyclists.

    With all that being said, stay active people. Whether it is going for a long run or maybe beginning to supplement some circuit training into your daily regimen, the biggest mistake you can make is to stop moving….

    Dry Needling vs. Acupuncture

    Dry needling is fast growing treatment option that can be performed by trained physical therapists with proper secondary training. Many patients are sometimes confused what dry needling treatment is and how it is different compared to acupuncture.

    According to the Federal State Board of Physical Therapy in 2015, dry needling was defined as the following:

    Dry needling is a skilled technique performed by a physical therapist using filiform needles to penetrate the skin and/or underlying tissue to affect change in body structures and functions for the evaluation and management of neuromusculoskeletal conditions, pain, movement impairments, and disability.

    With that said, here are a few differences between dry needling treatment by a physical therapist and acupuncture:

    • Acupuncture is a treatment based on eastern medical diagnosis requiring training in Traditional Chinese Medicine. Evaluation of a patient often includes tongue and pulse diagnosis. Based on the diagnosis, the practitioner inserts needles into specific points that lie along the merdians or channels of the body through the life force or “qi”.
    • Dry Needling treatment is based on western medical philosophy. The evaluation includes patient history, symptoms, pain patterns, movement, muscular and articular function utilizing functional and orthopaedic tests and measures. Based on this information provided, treatment is guided by the impairments and limitations and the physical therapist will insert needles into muscle tissue that’s causing dysfunction.
    • Physical therapists must have extensive and proper education and knowledge of the muscular and nervous system, along with orthopedics in general skills including manual therapy and re-education in movement.

    These are just a few things that differentiates dry needling from acupuncture treatment. If you would like to learn even more about this treatment and if it would be a good treatment option for you, please visit PEAK Physical Therapy to learn more from our physical therapists that are certified in dry needling.

    Healthy Habits: Everything in Moderation?

    The expression “everything is ok in moderation” is a commonly used axiom among today’s society. In most cases it’s logical as well as being applicable for a wide variety of topics and activities. However, the latest research is now concluding that this is no longer the case pertaining to health and nutrition topics.

    In a recent article published by Tech Insider, Dr. David Ludwig who is an obesity and nutrition expert from Harvard, actually deemed the notion “useless.” Dr. Ludwig believes in an approach that heavily involves considering what it is you eat rather than the amount you consume on a daily basis. He made reference to the Mediterranean Diet, applauding its emphasis on consuming some foods in abundance meanwhile limiting or even eliminating others. For example, a diet that includes moderate intake levels of vegetables and sugar is not healthy nor recommended. According to his research and a number of other studies, a diet with a large quantity of fruits and vegetables and a limited sugar intake will decrease the risk for a number of heart diseases and cardiovascular conditions.
    One of the more riveting references Ludwig made was concerning a study published in the New England Journal of Medicine. In this study they gave a group of more than 7,000 people at risk for heart disease either a Mediterranean diet with lots of olive oil, a Mediterranean diet with lot of nuts, or advice to eat a low-fat diet as a control. The rates of heart disease dropped so low in the groups eating lots of healthy fats that the researchers were forced to discontinue the study leaving Ludwig in disbelief and reporting “it would have been unethical to keep the control group eating the low-fat diet.”

    In general it is difficult to disagree with many of the points Dr Ludwig made in this article. I do think our society is more knowledgeable and less ignorant than he leads on here. For instance nobody is in line ordering a Big Mac one second and then thinks they can counter that decision by stopping and hitting the veggie aisle at the local Food Lion on the way home. And truthfully, the secret has been out for a while about the health benefits of diets with large amounts of quality fat. In retrospect I would have more so appreciated a study on the difference between the health effects among say the Mediterranean Diet in comparison to the ever growing popular Paleo Diet. Or possibly a retrospective analysis of the difference in impact from choosing one of the previously mentioned diets compared to simply trying to attain similar health effects via over the counter vitamin and mineral supplementation. Regardless, this article should serve as a strong reminder for all of us on how impactful our eating habits can be on our overall health.