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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.

     

    IT’S YOUR HEALTH … IT’S YOUR CHOICE … ASK ONLY FOR PEAK PHYSICAL THERAPY!

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

     

     

     


    Latest from Our blog:

    Christmas – tips to reduce the stress

    Christmas is typically one of the most stressful events of the year. The expense of buying gifts, the pressure of last minute shopping, and the heightened expectations of family togetherness can all combine to undermine our best intentions. Some practical suggestions can help you reduce your ‘Christmas stress’.

    Budgeting for Christmas

    For many of us, the Christmas aftermath includes massive credit card bills that can take months to clear. Christmas doesn’t have to be a financial headache if you plan ahead. Stress reduction strategies include:

    • Work out a rough budget of expected Christmas costs as early as possible. This includes ‘hidden’ expenses such as food bills and overseas telephone charges.
    • Calculate how much disposable income you have between now and Christmas. A certain percentage of this can be dedicated each week (or fortnight or month) to covering your expected Christmas costs. Don’t be discouraged if the amount seems small. If you save $5, $10, or $20 per week over a year, it can provide you with a hefty nest egg.
    • If your nest egg isn’t enough to cover your estimated expenses, consider recalculating your Christmas budget to a more realistic amount.
    • If you have trouble keeping your hands off your Christmas nest egg, consider opening a ‘Christmas Club’ account.

    Presents

    If you have a large circle of extended family or friends to buy gifts for, it can be very costly. You might be able to reduce the stress and cost of Christmas for everyone if you suggest a change in the way your family and friends give presents. For example, you could suggest that your group:

    • Buy presents only for the children.
    • Have a Kris Kringle, where everyone draws a name out of a hat and buys a present only for that person.
    • Set a limit on the cost of presents for each person

    Christmas shopping

    According to a recent study by Roy Morgan Research, around 60 per cent of Australians dislike Christmas shopping, just 20 per cent plan their shopping expeditions, and the majority of us (nearly 75 per cent) often come home without a single purchase for our efforts.

    Stress reduction strategies for successful Christmas shopping include:

    • Make a list of all the gifts you wish to buy before you go shopping. If you wait for inspiration to strike, you could be wandering aimlessly around the shopping centre for hours. Perhaps you could get to know the interests of family and friends to help you when choosing gifts (remember money is also a great gift as it allows people to choose what they want).
    • Cross people off the list as you buy to avoid duplication
    • Buy a few extras, such as chocolates, just in case you forget somebody or you have unexpected guests bearing gifts.
    • If possible, do your Christmas shopping early – in the first week of December or even in November. Some well-organised people do their Christmas shopping gradually over the course of the year, starting with the post-Christmas sales.
    • Buy your gifts by mail catalogue or over the Internet. Some companies will also gift-wrap and post your presents for a small additional fee.

    The Christmas lunch (or dinner)

    Preparing a meal for family and friends can be enjoyable but tiring and stressful at the same time.

    Some tips to reduce the stress of Christmas cooking include:

    • If you are cooking lunch at home, delegate tasks. You don’t need to do everything yourself.
    • Consider keeping it simple – for instance, you could always arrange for a ‘buffet’ lunch, where everybody brings a platter.
    • Make a list of food and ingredients needed. Buy as many non-perishable food items as you can in advance – supermarkets on Christmas Eve are generally extremely busy.
    • Write a Christmas Day timetable. For example, 11.30am – put turkey in the oven.
    • You may need to order particular food items (such as turkeys) from your supermarket by a certain date. Check to avoid disappointment.
    • Consider doing your food shopping online. The store will deliver your groceries to your door. (Keep in mind this option is more expensive than visiting the supermarket yourself.)
    • Book well in advance if you plan to have lunch at a restaurant. Some restaurants may be fully booked for months before Christmas, so don’t wait till the last minute.

    Relationships

    Stress, anxiety, and depression are common during the festive season. If nothing else, reassure yourself that these feelings are normal. Stress reduction strategies include:

    • Don’t expect miracles. If you and certain family members bicker all year long, you can be sure there’ll be tension at Christmas gatherings.
    • Avoid known triggers. For example, if politics is a touchy subject in your family, don’t talk about it. If someone brings up the topic, use distraction and quickly move on to something else to talk about.
    • Use relaxation techniques, such as deep breathing or focusing on your breath to cope with anxiety or tension.
    • Family members involved in after-lunch activities (such as cricket on the back lawn) are less likely to get into arguments. Plan for something to do as a group after lunch if necessary.
    • People under stress tend to ‘self-medicate’ with alcohol, cigarettes and other drugs. Try to remember that drugs can’t solve problems or alleviate stress in the long term.

    The little extras

    Other ways you might be able to reduce the stress include:

    • Write up a Christmas card list and keep it in a safe place so that you can refer to it (and add or delete names) year after year.
    • Plan to write your Christmas cards in early December. Book a date in your diary so you don’t forget.
    • Christmas cards with ‘Card only’ marked on the envelope can be posted at a reduced rate during November and December.
    • Overseas mail at Christmas time takes longer to arrive. Arrange to send cards or presents in the first half of December to avoid disappointments (and long queues at the post office).
    • For great savings, buy Christmas necessities (such as cards, wrapping paper, ribbons and decorations) at post-Christmas sales.

    General health and wellbeing

    Some other ways to keep your stress levels down include:

    • Try to be moderate – it may be the season to be jolly, but too much food and alcohol is harmful. Drink driving is a real danger and is illegal. If you can’t (or don’t want to) step off the social merry-go-round, at least try to eat and drink in moderation.
    • Get enough sleep – plan for as many early nights as you can.
    • Keep moving – keeping up your regular exercise routine can give you the fitness and stamina to make it through the demands of the festive season.

    Where to get help

    • Your doctor
    • Financial planner
    • Your local community health centre

    Things to remember

    • Save a percentage of your disposable income throughout the year to provide a nest egg for Christmas expenses.
    • Make a list of all the gifts and food you wish to buy and shop early.
    • Don’t expect miracles – if you and certain family members bicker all year long, you can be sure there’ll be tension at Christmas gatherings.

    Napping: Do’s and Don’ts For Healthy Adults

    Napping isn’t just for children. Understand the pros and cons of napping and the best way to take a nap.

    If you’re sleep deprived or just looking for a way to relax, you might be thinking about taking a nap. Napping at the wrong time of day or for too long can backfire, though. Understand how to get the most out of a nap.

    What are the benefits of napping?

    Napping offers various benefits for healthy adults, including:

    • Relaxation
    • Reduced fatigue
    • Increased alertness
    • Improved mood
    • Improved performance, including quicker reaction time, better memory, less confusion, and fewer accidents and mistakes

    What are the drawbacks to napping?

    Napping isn’t for everyone. Some people have trouble sleeping in places other than their own beds, while others simply can’t sleep during the day. Napping can also have negative effects, such as:

    • Sleep inertia. You might feel groggy and disoriented after waking up from a nap.
    • Nighttime sleep problems. Short naps generally don’t affect nighttime sleep quality for most people. However, if you experience insomnia or poor sleep quality at night, napping might worsen these problems. Long naps might interfere with nighttime sleep.

    When should I consider a nap?

    You might consider making time for a nap if you:

    • Experience new fatigue or unexpected sleepiness
    • Are about to experience sleep loss, for example, due to a long work shift
    • Want to make planned naps part of your daily routine

    Could a sudden increased need for naps indicate a health problem?

    If you’re experiencing an increased need for naps and there’s no obvious cause of new fatigue in your life, talk to your doctor. You could have a sleep disorder or another medical condition that’s disrupting your nighttime sleep.

    What’s the best way to take a nap?

    To get the most out of a nap, follow these simple tips:

    • Keep naps short. Aim to nap for only 10 to 30 minutes. The longer you nap, the more likely you are to feel groggy afterward.
    • Take naps in the afternoon. The best time for a nap is usually midafternoon, around 2 or 3 p.m. This is the time of day when you might experience post-lunch sleepiness or a lower level of alertness. In addition, naps taken during this time are less likely to interfere with nighttime sleep. Keep in mind, however, that individual factors — such as your need for sleep and your sleeping schedule — also can play a role in determining the best time of day to nap.
    • Create a restful environment. Nap in a quiet, dark place with a comfortable room temperature and few distractions.

    After napping, be sure to give yourself time to wake up before resuming activities — particularly those that require a quick or sharp response.

    By Mayo Clinic staff

    Going the Extra Mile

    New Jersey physical therapist completes the Ironman Triathlon — and recruits other PTs to work this ultimate test of endurance.

    By Jonathan Bassett

    Posted on: October 23, 2012
    High-level fitness is written into Mike Eisenhart’s DNA. His father was a marathoner, he played contact sports growing up, and now he and his two siblings operate Pro-Activity Associates, a thriving 20-person physical therapy, sports conditioning and workplace rehabilitation operation in Lebanon, NJ.

    Still, Mike was never fond of long-distance endurance events until 2008, when his father expressed the desire to complete one final marathon before finally retiring from these grueling tests of physical and emotional staying power.

    “I was the anti-runner in the family. To me, running was torture,” said Eisenhart, PT, who has concentrated on workplace rehabilitation during the last few years of his PT career and now works with a large contingent of area employers. “But after the pressure from my father and my brother, I decided to give it a try.”

    Before long, Eisenhart found himself entering marathons, triathlons, and most recently, the 2011 U.S. Ironman in Utah and the 2012 U.S. Ironman in New York City.

    The Ironman

    This year’s New York City event was held August 11, a 140.6-mile race that included a 2.4-mile swim in the Hudson River, a 112-mile bike race along the cliffs of the Palisades Parkway, and a marathon that spanned a 26.2-mile course, crossing the George Washington Bridge and finishing in the heart of Manhattan, at 81st Street in Riverside Park. Participants in Ironman events have a maximum of 17 hours to finish the course.

    The U.S. Championship Race is a qualifying event in the Ironman Series, a set of 28 such events held around the globe that qualify top finishers to compete in the Ironman World Championship, held each October on the Big Island of Hawaii.

    “When you’re training for something like this, you basically choose one of three goals — to compete, to complete, or to win,” said Eisenhart, whose practice also helped train two other competitors for the U.S. Ironman. While he’s always in a training program of some kind, Eisenhart started training in earnest for the Ironman about eight months prior. Competitors must objectively calculate and track their miles and times for each of the three events, periodizing their training programs, scheduling proper rest breaks and learning their body-specific responses to what Eisenhart calls the “fourth discipline” of a triathlon: nutrition.

    “This event is a pinnacle of achievement for triathletes,” Eisenhart said. “It caps months of preparation and the most important thing for participants is to cross the finish line.”

    Recruiting other PTs

    During his intense conditioning period, Eisenhart was struck by an idea. Since physical therapists are uniquely qualified to treat event-day aches, pains and injuries, why not station one PT alongside a physician and nurse in each medical tent along the route?

    “It seemed like the perfect fit,” said Eisenhart, who also serves as membership director for the American Physical Therapy Association of New Jersey. After working with race organizers, he was able to secure 50 physical therapists to staff each medical station along the 140-mile race course.

    Going even further, Eisenhart sought approval from the New Jersey state board to educate these PTs in this special practice setting. An educational webinar was followed by hands-on instruction in the finer points of treating endurance athletes, and a state-approved CE course was born.

    “It’s a different kind of therapy,” said Eisenhart of the PTs’ medical tent responsibilities. “You have to shift your mindset of ‘we’re going to have this long-term rehab plan to get you back to full function,’ to doing whatever it takes to get the athlete to the finish line.” Most of the work involved hydration, dealing with the intense August heat, and minor injury triage. About 22 percent of competitors dropped out before the race began; another 6 percent had to drop out during the triathlon.

    Unexpected Setback

    So how did Eisenhart fare during his most recent Ironman challenge? While he was happy he finished, he was less than satisfied with the result. When you spend up to 17 hours swimming, biking and running, it’s often the freak accidents and equipment failures that can derail even the most conditioned and prepared ultra-athlete.

    Eisenhart hit a pothole just a few miles into the bike portion of the event, which broke the support that anchored his water bottle to the bike. Because the bottle held about 80 percent of the calories he needed to complete the rest of the course, it was a disastrous development.

    “They talk about runners hitting ‘the wall’ toward the end of a marathon,” said Eisenhart. “I hit the wall in mile 2.”

    But Eisenhart pushed through the pain and exhaustion to finish in 11 hours and 20 minutes — not bad for someone who’s only been in the long-distance game for 4 years.

    “In hindsight, I should have stopped right there,” he said of the water bottle incident. “I should have sacrificed the 10 minutes or so to get it fixed. These are the things that you learn as you go — there’s no real way to prepare for something like that.”

    Looking Ahead

    While the New York Ironman was a resounding success, the logistics of hosting an event of that magnitude in the congested New York area proved too challenging and expensive for the event to return to the area next year. Still, Eisenhart has his eye on other top-level races in the area that he hopes to continue recruiting physical therapists to staff and to receive CE credit for.

    “It’s a concept that I hope to expand on a larger level,” said Eisenhart. “I feel it’s a win-win for the participants and the PT profession. We are doing this out of our love for the sport and our passion for physical therapy. We hope that our efforts help communicate our expertise as motion specialists to athletes and to other physical therapists.”

    Jonathan Bassett is on staff at ADVANCE, and can be reached at jbassett@advanceweb.com