Health Information You Can Trust…

Page Resources:

1. Cheatography https://cheatography.com. (n.d.). Strategies for pain cheat sheet. Cheatography. Retrieved August 23, 2022, from https://cheatography.com/deleted-2754/cheat-sheets/strategies-for-pain/

2. Websites, C. W.- A. (n.d.). PPS – Fit Factor – private practice section, APTA. Retrieved August 23, 2022, from https://fitfactorsurvey.org/fit-factor/

Additional Resources:

• Curious how physical therapy can help with chronic pain? Check out Darlene’s video describing chronic pain…and how PT can help! Watch video now.
• Want more resources? Here are several powerful books describing pain and sharing strategies to regain your life:
  1. The Pain Management Workbook: Powerful CBT and Mindfulness Skills to Take Control of Pain and Reclaim Your Life by Rachel Zoffness MS PhD
  2. Why Do I Hurt? – A Patient Book About the Neuroscience of Pain by Adriaan Louw

Page Resources:

1. Centers for Disease Control and Prevention. (n.d.). Application dispatcher. Centers for Disease Control and Prevention. Retrieved November 12, 2022, from https://wisqars.cdc.gov/cgi-bin/broker.exe

2. Bmj. (2021, February 12). Soft tissue injuries simply need peace & love. BJSM blog – social media’s leading SEM voice. Retrieved November 12, 2022, from https://blogs.bmj.com/bjsm/2019/04/26/soft-tissue-injuries-simply-need-peace-love/

3. Wang, Z.-R., & Ni, G.-X. (2021, June 16). Is it time to put traditional cold therapy in rehabilitation of soft-tissue injuries out to pasture?World journal of clinical cases. Retrieved November 12, 2022, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8173427/#:~:text=COLD%20THERAPY%20FOR%20DIFFERENT%20SOFT%2DTISSUE%20TYPES&text=Immediate%20treatment%20including%20icing%20the,after%20the%20acute%20traumatic%20injuries

Additional Resources:

• Remember RICE? (Rest, Ice, Compression, Elevation)—For years RICE was the go-to protocol after an acute injury. Well, times are changing…and so is the research around acute injuries and how to treat them. Darlene follows current research on the PEACE-LOVE approach to injury. Want more in-depth information about the PEACE-LOVE approach?
  Check out these resources:
  1. Soft tissue injuries simply need PEACE & LOVE
  2. Soft tissue injuries simply need PEACE & LOVE PDF
  3. Should you still use ice for acute injuries?
  4. Injury Recovery: Ditch The RICE, Your Soft Tissue Injuries Actually Need PEACE And LOVE

• Want more information about what an acute injury is…and how PT can help? In this video, Darlene walks you through some common acute injuries, explains how physical therapy can help speed recovery.

Page Resources:

1. Watson, S. (medically reviewed 2022, January 19). Rehab after surgery: Why you need it and how it helps recovery. WebMD. Retrieved September 6, 2022, from https://www.webmd.com/pain-management/rehab-after-surgery

2. Robinson, K. M. (medically reviewed 2022, April 27). 8 mistakes after surgery that slow your recovery. WebMD. Retrieved September 6, 2022, from https://www.webmd.com/healthy-aging/features/rehab-mistakes

Additional Resources:

• Physical therapy plays an important role in getting back on your feet after surgery. Want to learn more? Check out all the ways rehab can speed up your post-surgical recovery in this great article from WebMD.
• According to WebMD, there are 8 mistakes after surgery that can slow recovery. Could you be making one of them? Find out here.

Page Resources:

1. What are pelvic floor disorders? memorial hermann. (2022, January 31). Retrieved September 10, 2022, from https://www.memorialhermann.org/services/specialties/pelvi-floor/pelvic-floor-disorders

2. Urinary incontinence. Incontinence: Symptoms & Treatment – Urology Care Foundation. (n.d.). Retrieved September 11, 2022, from https://www.urologyhealth.org/urology-a-z/u/urinary-incontinence

3. Khowailed, I. A., Pinjuv-Turney, J., Lu, C., & Lee, H. (2020, November 12). Stress incontinence during different high-impact exercises in women: A pilot survey. International journal of environmental research and public health. Retrieved September 11, 2022, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7696460/

4. Nicole Cozean, P. T. (2018, October 22). Simple screening questionnaire for pelvic floor dysfunction. Herman & Wallace Pelvic Rehabilitation Continuing Education – The Pelvic Rehab Report. Retrieved September 10, 2022, from https://hermanwallace.com/blog/simple-screening-questionnaire-for-pelvic-floor-dysfunction?format=amp&gclid=Cj0KCQjwguGYBhDRARIsAHgRm4-txNwp20A_vO0oxJqkXQHN94MllGKwqaICD-je5Eodzs21GMEtZfMaAnNkEALw_wcB

Additional Resources:

• Incontinence affects twice as many women as men. Check out this handy fact sheet from the Office on Women’s Health for more information about types, causes, and self-treatment, as well as contact information for additional resources.
• Watch the videos below to hear Darlene discuss incontinence and pelvic floor dysfunction…and how PT can help!
  1. What is incontinence…and how can PT help?
  2. Understanding Pelvic Floor Dysfunction…and How PT Can Help!
• A leaky bladder can really impact your life! Click here for a printable handout of a specific exercise that coordinates breathing with pelvic floor muscle strengthening and reeducation—the key to stopping the leaks and returning to the activities you love!
• The Cozean Pelvic Dysfunction Screening Protocol developed by Nicole Cozean, PT, DPT, WCS, CSCS, is a quick self-assessment to help determine if you might be suffering from a pelvic health condition. Take the quiz today!
• Want more information? Check out these books and websites for pelvic health information you can trust:
  1. The Interstitial Cystitis Solution: A Holistic Plan for Healing Painful Symptoms, Resolving Bladder and Pelvic Floor Dysfunction, and Taking Back Your Life by Nicole Cozean, Jesse Cozean
  2. Sex without pain: A Self-Treatment Guide to the Sex Life You Deserve by Heather Jeffcoat
  3. https://aptapelvichealth.org/about/
  4. https://hermanwallace.com/
  5. https://pelvicguru.com/
  6. https://pelvicrehab.com/?utm_source=hermanwallace.com&utm_medium=referrral&utm_content=findapractitioner
  7. https://aptapelvichealth.org/patienteducation/

Page Resources:

1. Thomas M1, McKinley RK, Freeman E, Foy C, Price D.The prevalence of dysfunctional breathing in adults in the community with and without asthma. Prim Care Respir J. 2005 Apr;14(2):78-82. https://pubmed.ncbi.nlm.nih.gov/16701702/
2. Linda Stone. Just Breathe: Building the case for Email Apnea 2008, Feb 8. https://www.huffpost.com/entry/just-breathe-building-the_b_85651
3. Linda Stone. The Connected Life: From Email Apnea To Conscious Computing 2012, May 7. https://www.huffpost.com/entry/email-apnea-screen-apnea_b_1476554

Additional Resources:

Do you find yourself holding your breath after responding to emails, texts, or scrolling through Instagram? Try this breathing exercise to unwind your mind and reverse the stress response caused by email apnea.

Want to learn more about normal and disordered breathing? Check out these videos and watch Darlene walk you through the importance of optimal breathing…and how PT can help!
1. What is normal breathing and how can PT help achieve optimal breathing?
2. What is disordered breathing and why is it important to have optimal breathing?

Could you be suffering from a hyperventilation breathing disorder? Here’s a quick self-screen to find out! (Nijmegen-Questionnaire)

Page Resources:

1. American Physical Therapy Association. (2021, August 11). Health tips: Top 10 benefits of physical activity. Choose PT. Retrieved August 20, 2022, from
https://www.choosept.com/health-tips/10-benefits-physical-activity

Additional Resources:

• Can you easily lift and move 20 pounds? Check out this handout on correct body mechanics with lifting to avoid injury and make sure you are lifting correctly.
• Can you sit on a chair with your leg extended and reach forward to touch your toes without bending your knees? If not, you may have tight hamstrings. Check out this easy seated hamstring stretch and start improving your flexibility today!
• Are you able to maintain your balance while standing on one leg for 30 seconds? If you are 50-65 years of age, can you stand on one leg for 20 seconds? If you are 65 years of age or older, can you stand on one leg for more than 10 seconds? If not, you may have decreased balance and be at risk for falls. Don’t let that happen! Check out this handout and start improving your balance right away!
• Can you stand up from a chair without using your arms? If not, you may have some general, decreased strength in your legs and trunk. Here are some great beginner exercises for strengthening your legs and core…and making simple movements easier.
• Curious how physical activity benefits your body? Here’s a great cheat sheet outlining all the different immediate and long-term benefits of physical activity on your emotional and physical health.
• Curious about what exactly wellness is? Watch this video and listen as Darlene explains wellness…and how PT can help safely guide you to greater health!
• Interested in learning more about DNS? Here’s a great research article.
• Looking for a more technical resource explaining muscle imbalance? Check out this great book: Assessment and Treatment of Muscle Imbalance: The Janda Approach by Philip Page, Clare C. Frank, Robert Lardner

Page Resources

1 American Physical Therapy Association. (2020, February 27). 6 Reasons to Consider Telehealth Physical Therapy. Choose PT. Retrieved October 30, 2022, from
https://www.choosept.com/health-tips/6-reasons-telehealth-physical-therapy

2 Bay State Physical Therapy. (2020, June). Opportunities for Telehealth and Physical Therapy. Bay State PT. Retrieved October 30, 2022, from
https://baystatept.com/wp-content/uploads/2020/06/BSPT-Telehealth-Whitepaper-dark_v3.pdf

Additional Resources

GOOD FAITH ESTIMATE
You have the right to receive a “Good Faith Estimate” explaining how much your medical care will cost.

Under the law, healthcare providers need to give patients who don’t have insurance or who are not using insurance an estimate of the bill for medical items and services.

You have the right to receive a Good Faith Estimate for the total expected cost of any non-emergency items or services. This includes related costs like

medical tests, prescription drugs, equipment, and hospital fees.
Make sure your healthcare provider gives you a Good Faith Estimate in writing at least 1 business day before your medical service or item. You can also ask your health care provider, and any other provider you choose, for a Good Faith Estimate before you schedule an item or service.

If you receive a bill that is at least $400 more than your Good Faith Estimate, you can dispute the bill.

Make sure to save a copy or picture of your Good Faith Estimate.
For questions or more information about your right to a Good Faith Estimate, visit www.cms.gov/nosurprises