Tennis Elbow Printable Exercises [PDF]
This resource not only delves into the root causes and potential treatment options for tennis elbow but also offers crucial tips on how to prevent…
Rotator Cuff Printable Exercises [PDF]
As we age, our bodies inevitably experience wear and tear, and one common area of discomfort for older adults is the rotator cuff. A complex…
Achilles Tendonitis Printable Exercises [PDF]
Achilles tendonitis is a common condition that causes pain along the back of the leg, near the heel. It occurs when the Achilles tendon, the…
Low Back Strain Printable Exercises [PDF]
If you have ever felt pain or stiffness in your lower back, you might have experienced a lumbar back strain. This is a common injury…
Frozen Shoulder Printable Exercises [PDF]
If you have frozen shoulder, you know how painful and frustrating it can be. Frozen shoulder, or adhesive capsulitis, is a condition that makes your…
Knee Osteoarthritis Printable Exercises [PDF]
Knee osteoarthritis is a common joint condition that causes pain and stiffness, often impacting an individual’s mobility and daily life. However, it’s important to remember…
Runner’s Knee Printable Exercises [PDF]
Patellofemoral Syndrome, also known as “Runner’s Knee” is an uncomfortable condition affecting people of all ages. This discomfort around the kneecap can become a significant…
Bone Spur Printable Exercises [PDF]
As we age, our bodies undergo a myriad of changes, one of which can be the development of bone spurs. Bone spurs, also known as…
Spinal Spondylolysis Printable Exercises [PDF]
Spinal Spondylosis is a relatively common condition, often found in older adults, characterized by a stress fracture or weakness in a part of the vertebrae.…
Plantar Fasciitis Printable Exercises [PDF]
Plantar fasciitis is a common and painful condition that affects the plantar fascia, a thick band of tissue that connects your heel to your toes…
Osteoporosis Printable Fact Sheet [PDF]
Osteoporosis is a condition that affects the health and strength of the bones, making them more likely to break. It is more common in women,…
What is the Graston Technique?
The Graston® Technique, a form of Instrument Assisted Soft Tissue Mobilization (IASTM), has been gaining attention due to its potential to enhance mobility and alleviate…
A Guide to Managing Degenerative Scoliosis
Degenerative scoliosis affects many adults, resulting from age-related changes such as disc degeneration, osteoporosis, and arthritis. This condition manifests with symptoms that include lower back…
Single Leg Exercises for Posture and Balance
Are you looking to improve your balance and stability? Look no further than the practice of single leg balance. In this blog post, we will explore the…
Understanding and Managing Hip Flexor Pain
Do you feel a stubborn pain in the front of your hip when you walk, get out of a chair, or stand up? Hip flexor…
Understanding the Connection Between Hearing and Balance
When we think of balance, we often picture ourselves standing on one foot or walking in a straight line. But did you know that our…
The Hand Neuropathy Exercises Recommended by Physical Therapists
Do your hands often tingle with that frustrating “pins and needles” sensation? Are everyday activities such as buttoning a shirt or holding a pen increasingly…
Rebounder Exercises: Bounce Your Way to Better FitnessÂ
Ever considered a rebounder or exercise trampoline to enhance your fitness regimen? If so, you’re probably curious about how a rebounder trampoline can boost your…
Review: Urban Poling Activator® Poles
Let’s face it: there are a lot of walking pole choices out there. Some are great for quick adjustments on the trail, while others fold…
“Help! I Woke Up With Neck Pain And Can’t Turn My Head!”
There’s nothing quite like a good night’s sleep. But what happens when you wake up, ready to seize the day, only to be met with…
Knee Pain When Going Up Stairs: Causes, Treatments & Prevention Tips
Is your regular journey up a flight of stairs starting to feel like a mountain trek due to knee pain? Many older adults experience knee…
“How Hard Should I Exercise?” Your Guide to Exercise Intensity
If you’re new to exercise or working out for the first time in a long time, you’re probably curious about how hard you should exercise.…
Understanding Headache Treatment: A Guide for Older Adults
Headaches, including migraines, tension, and cluster headaches, are a significant health issue globally, affecting nearly half of the adult population, as noted by the World…
Sex After 60: Your Guide to Intimate Self-Care
Sex after 60 can present unique challenges due to various physiological and psychological factors. One prominent aspect is the natural aging process, which often leads…
Knee Pain When Squatting: Causes, Prevention, and Treatment
Knee pain when squatting can be a frustrating barrier to maintaining an active lifestyle. If you’re living with knee pain that’s limiting your ability to…
Choosing the Best Compression Socks
Has your doctor recently recommended compression socks to help remedy circulation problems? If so, you’re not alone. Poor circulation is a common complaint for many…
How to Deal with Hip Pain While Sleeping
Do you suffer from hip pain that keeps you awake? If hip pain wakes you up at night, you are not alone. As a licensed…
A Guide to Choosing the Best Walking Cane for Seniors
Explore cane types & usage tips to aid recovery, ensure stability, and maintain independence safely during daily activities.
How to Treat Vertigo Naturally with Physical Therapy Exercises
Do you ever feel like the room is spinning even when you’re not moving? Does the spinning sensation last several seconds or even minutes? If…
Beyond Pain Relief: The Benefits of Physical Therapy for Arthritis
Arthritis is a common condition among active older adults, and it often leads to significant discomfort and pain, impacting daily life. But the challenges posed…
Exploring the Benefits of Physical Therapy for Dementia Patients
Dementia poses unique challenges for those diagnosed and their loved ones, but hope exists beyond a dementia diagnosis. Though memory lapses and behavioral changes can…
Spinal Decompression at Home: A Guide for Back Pain Prevention
Back pain can be frustrating, affecting our daily activities and overall quality of life. Spinal decompression at home could offer significant relief without visiting a…
A Guide to Reading Blood Pressure
Navigating the landscape of health and wellness as we age can feel like a complex puzzle. Understanding and managing our blood pressure is among the…
Parkinson’s Disease Self-Care: How to Manage Your Symptoms and Improve Your Quality of Life
As we age, it’s natural for our bodies to undergo changes, and sometimes, we may become more susceptible to various health issues. A hallmark example…
Achy Knees: The Facts About Knee Osteoarthritis
Knee osteoarthritis, the most prevalent joint disease globally, impacts over 240 million people. This condition can affect any joint, but it’s most commonly found in…
Exploring Stem Cell Treatment for Arthritis: A New Option for Joint Health
There is no cure for arthritis, but there are ways to manage the condition and reduce its impact. You may have heard of different options,…
Gout In Knee: Common Sense Approaches for Multi-Joint Health
Have you ever wondered how gout affects different body parts? Are you curious about what you can do to address the challenges of a gout…
Navigating Toenail Care: Essential Tips for Older Adults
As we age, taking care of our toenails becomes more important than ever, but it can also be more difficult for various reasons. Sometimes, toenail…
A Senior’s Guide to Peroneal Tendonitis
Experiencing discomfort along the outer side of your lower leg? This might be a sign of peroneal tendonitis. While not critical, it can interfere with…
How to Improve Circulation in the Legs & Feet
As a physical therapist, I deeply understand the significance of maintaining good circulation, especially for my older patients. This guide focuses on how to improve…
Rotator Cuff Surgery Recovery: What You Need to Know
Are you or a loved one facing the prospect of rotator cuff surgery? If so, you may have questions about the procedure and the rotator…
COPD Rehabilitation & Treatment Strategies
Chronic obstructive pulmonary disease (COPD) is a common lung condition that affects millions of older adults worldwide. While it can be a challenging condition to…
“Is Arthritis Hereditary?” Facts and Myths about Arthritis
Arthritis is one of the most common conditions older adults face worldwide. While there is a lot now known about arthritis, there are also still…
A Guide to Incorporating Exercise into Your Daily Life
As a trainer and health coach, I’ve witnessed firsthand the transformative power of regular exercise. It’s a key player in maintaining a healthy lifestyle, helping…
“How Long Does Gout Last?” and Other Important Things to Know About It
Have you been diagnosed with gout? Gout attacks, while intensely painful, fortunately, have a somewhat predictable duration and frequency, although these can vary significantly from…
Mobility vs. Stretching: How They Are Different & Why It Matters
Mobility vs. stretching…It’s a common misconception that mobility and stretching are the same, and the terms are often used interchangeably. What one person calls mobility…
Arthroscopic Knee Surgery Recovery: Physical Therapist Advice
If your knee pain impacts your daily life and doesn’t improve with treatment, your doctor may recommend arthroscopic knee surgery. Arthroscopic knee surgery is a…
What Causes Swelling in the Feet & Ankles (And How to Fix It)
Have you ever tried putting on your shoes and felt they were tighter than usual or didn’t fit anymore? Or have you noticed a strong…
A Guide to Living a Healthy Lifestyle for Seniors
As the years pass, it becomes increasingly crucial for you to prioritize your health and well-being. The choices you make daily can have a significant…
The Essential Guide to Preventing Falling in the Bathroom: Safety Tips & Strategies
Approximately 235,000 people annually encounter bathroom-related injuries, with about 14% resulting in hospitalization. These alarming statistics highlight the importance of fall prevention, especially as we…
Neck Pain From Upper Cross Syndrome: Causes, Symptoms & Treatment
Upper Cross Syndrome (UCS) is a common yet often misunderstood condition that arises from poor postural habits. Characterized by a forward head posture and rounded…
Understanding Bone Density Tests for Women: When and Why to Get Screened
Bone density is a simple way of measuring how strong our bones are. This becomes increasingly important as we age, particularly for women. Bone density…
Exercise and Blood Pressure Management: A Comprehensive Guide for Active Adults
Maintaining healthy blood pressure is crucial to our well-being, especially as we age. High blood pressure—or hypertension—is a common concern for many active adults. Despite…
Understanding Neuropathy Treatment: Symptoms, Causes & Strategies
Neuropathy, a condition caused by damaged nerves, often presents perplexing symptoms that can disrupt daily life. Its origins are varied, stemming from a number of…
Knee Replacement Recovery: A Guide for Older Adults
Does knee pain or stiffness seriously limit your daily activities? If so, you may be considering knee replacement surgery. Knee replacement surgery, also known as…
Therapeutic Ultrasound for Arthritis: A Guide for Active Adults
Have you ever wondered if there’s a way to relieve your arthritis pain without taking medications or undergoing surgery? If so, you may be interested…
COVID-19 and Vertigo: Understanding the Connection
Have you ever experienced a sensation where it seems like the room is spinning around you, or you’re moving when you’re stationary? This unsettling feeling…
Understanding Bladder Spasms and Their Impact on Pelvic Floor Health
Bladder spasms are a common condition that can significantly impact daily life. Spasms are increasingly recognized as a concern in pelvic floor health, especially among…
Arthroscopic Shoulder Surgery: What You Need to Know
Are you struggling with shoulder pain or stiffness? If so, you may have heard of arthroscopic shoulder surgery as a potential treatment option. But what…
Understanding Plantar Fasciitis: A Guide to Relief and Recovery
Have you ever experienced a sharp, stabbing pain in your heel when you take your first steps in the morning? Or perhaps you’ve felt a…
Shoulder Impingement Exercises: How to Relieve Pain & Improve Mobility
What is shoulder impingement? Learn how to get to the bottom of this common condition with simple physical therapy exercises.
How Long Does It Take to Rehydrate?
For active adults, hydration is a critical aspect of health and well-being. But what causes dehydration? How long does it take to rehydrate? What signs…
A Guide to Using a TENS Unit for Lower Back Pain Relief
Discover how a TENS unit can relieve lower back pain for seniors: its benefits, how to use it, and best practices for maximum benefit.
Navigating Your Shoulder Replacement Surgery Recovery Time
A walkthrough of the stages, exercises, self-care techniques and expected length of shoulder replacement surgery recovery time for seniors.
When Back Pain Isn’t Just Back Pain
Back pain is a common problem for older adults that can vary widely between individuals, but when is back pain an emergency? In some cases,…
How to Manage Arthritis: A Comprehensive Guide to Types, Symptoms, and Treatments
Creaky, stiff, or painful joints are all too familiar signs of aging, and arthritis is often the cause. These common symptoms, alongside other signs of…
Rheumatoid Arthritis Self-Care for Older Adults
Explore strategies for thriving with rheumatoid arthritis, through weight-management exercise and healthy living habits.
Navigating Spinal Fusion Surgery Recovery
Aging gracefully often comes with its fair share of challenges. Among these are the persistent neck and back aches that no number of massages or…
Understanding Dupuytren’s Contracture: Symptoms, Causes, Treatment & Prevention
Explore the symptoms, causes, and treatment options for Dupuytren's Contracture, a common hand condition affecting seniors.
A Guide to E-Stim: Electrical Stimulation Therapy
Explore Electrical Stimulation Therapy, a modern approach to managing pain and improving muscle function—its types, benefits, and risks.
The Best Sitting Positions for Lower Back Pain
Explore causes of back pain in older adults from sitting and discover actionable solutions for comfort in daily scenarios.
How to Improve Posture and Feel Younger With These 3 Exercises
Maintaining good posture is more essential for overall health and well-being than you may realize. Poor posture can lead to pain, discomfort, and limited mobility,…
How Can Hand Therapy Help Me?
Have you ever struggled with discomfort, stiffness, numbness, or a lack of strength in your hands or arms? You’re far from alone. Many seniors live…
Our Guide to Body Mechanics for Better Balance & Injury Prevention
As we age, balance issues and injuries can seem to occur out of the blue, even while doing familiar or seemingly simple tasks. Fortunately, these…
The Cognitive Benefits of Exercise for Seniors
The relationship between exercise and brain function is a hot topic these days. Did you know that the kind of exercise you do can not…
Preventing and Managing Spinal Fractures from OsteoporosisÂ
Osteoporosis can significantly increase the risk of spinal fractures and other complications. Spinal fractures from osteoporosis are more common than you may realize—and not just…
A Beginner’s Guide to Urinary Incontinence
Urinary Incontinence is the involuntary loss of urine that can happen at any time. It can affect anyone at any age, but it is more…
Unlocking Hip Rotation to Enhance Mobility and Prevent InjuriesÂ
Do you ever feel pain or stiffness in your hips when you walk, run, or exercise? Do you have trouble sitting in certain positions, moving…
Core Exercises for Seniors
How often do you think about your core muscles? If you’re like most seniors, you pay little attention to them until problems like poor posture,…
A Senior’s Guide to Arthritis of the Wrist & Hand
Do you have persistent pain or discomfort in your hands and wrists? Arthritis affects millions worldwide, causing inflammation, pain, swelling, and joint stiffness. Since…
The Best Walking Stretches for Seniors
Walking is one of the simplest and best forms of healthy exercise, especially for older adults. It’s an easy activity that most people can do,…
A Senior’s Guide to Pelvic Floor Dysfunction
The pelvic floor is a group of muscles and tissues supporting the pelvis’s organs. This critical structure helps with various daily functions. Unfortunately, it is…
Practicing Reactive Balance with a Physical Therapist
Reactive balance training (RBT) is a type of exercise that helps people prevent falls by improving their ability to respond quickly and effectively to unexpected…
What Causes a Rounded Back?
A rounded back is an understandable concern for many older adults. While many seniors live with kyphosis or forward curvature of the upper spine, it is…
How to Boost Your Memory Skills and Stay Sharp as You Age
As you age, your memory can become a much more significant health issue than ever before. Many older adults associate aging with memory, and it’s…
How a Vibrating Parkinson’s Glove Could Change Future Treatment
If you have been researching Parkinson’s treatments, you may have encountered the new experimental device called a ‘Parkinson’s Glove’. But what exactly is this treatment…
How Functional Movement Can Improve Your Health and Well-Being as You Age
As you age, your body undergoes changes. These changes can impact your ability to perform everyday tasks and participate in physical activities. Functional movement and…
Cervical Stenosis Relief: 3 Effective Exercises to Alleviate Neck Pain and Improve Posture
In this video, Dr. Alex Goldenring discusses cervical stenosis. He explains that cervical stenosis occurs when the space between the vertebrae in the …
Drug-Free Alternatives for Back Pain Relief: Why Medication May Not Be the Best Option
Back pain can make your favorite activities and your daily life more difficult. When new back pain or flare-ups arise, most people will do whatever…
Quick Desk Exercises to Ease Shoulder Blade Pain: Expert Tips from a Physical Therapist
In this video, physical therapist Kathy Doubleday DPT, OCS, discusses how to alleviate pain between the shoulder blades caused by sitting at a computer for…
Physical Therapist Recommended Exercises for Balance Improvement
In this video, Kathy Doubleday, a doctor of physical therapy, discusses the importance of balance exercises for seniors to prevent falls. Falls are a leading…
The Best Way to Breathe During Exercise
Breathing in through your nose and out through your mouth is a common practice recommended during exercise, but is there an even better way? Nasal…
Chair Strength: Introduction to Seated Strength Exercises
Experience a new revolution in fitness with Rita Goldstein's Chair Strength class, designed to make strength training accessible for everyone. This un…
Step-Over Skills to Avoid Tripping
This video includes Dr. Kathy Doubleday’s advice to improve balance when stepping over objects, which was suggested to a patient experiencing difficulty in stepping over…
Improve Your Shoulder Health with Three Expert Tips from a Physical Therapist
Physical therapist Dr. Kathy Doubleday shares three tips to decrease stress on our shoulders in this video. You will learn: How posture affects shoulder motion…
The Value of Exercise for Older Adults
Exercise benefits people of all ages, but it is essential for seniors to stay active. As we age, our bodies become less resilient and are…
Everything You Need to Know About Balance
Do you often feel unsteady, as if you constantly need to grab onto something to keep from falling? If you do, you may be considered…
Osteoporosis 101: What You Need to Know About Bone Health and Fracture Risk
Osteoporosis is a bone disease that can seriously complicate the lives of older adults. It often leads to broken bones, most commonly as hip or…
The Five Best Types of Exercise For Healthy Aging
Ready to get started with a new exercise routine but need to decide which types of exercise to focus on? Your exercise needs will change…
