How Physical Therapy Can Help You Get Active
Are you having trouble sleeping? Is getting up off the floor harder than it used to be? Do you want an all-natural approach to managing stress? There’s a simple solution that can help address all of these concerns and more: physical activity!
It’s no secret that regular exercise is good for you. Studies repeatedly show that it offers a wealth of benefits, and that’s especially true as you age. Exercise can…
- Reduce your risk of heart disease and other chronic conditions
- Help you stay mobile and independent
- Build muscle and bone mass
- Elevate your mood and improve cognitive function
Unfortunately, many people struggle to get more movement in. For younger people, finding the time may be an issue. For older people, joint pain and restricted mobility can make regular exercise feel out of reach.
At Prevail Physical Therapy Services, we’re passionate about helping people move more. We understand the many challenges that can make physical activity difficult, and we’ll work closely with you to find an exercise program that suits your needs, interests, and abilities.
Today, we want to share the stories of two patients with you (their names have been changed). Both patients started in similar places but wound up on very different journeys–showing just how important a little physical activity can be.
The Starting Point: Lower Back Pain
Donna and Linda were remarkably similar. Both women were in their mid-40s. Neither had been particularly athletic, although they tried to exercise when they could. And both of them stopped exercising altogether when they developed back pain.
Both women first visited us to see if we could help them manage their pain. Donna had strained her back muscles due to an injury she sustained while moving heavy furniture. Linda’s back pain stemmed from a herniated disc resulting from postural habits at her desk job.
We provided both women with two-month treatment plans designed to reduce their pain and improve the strength and function of their backs. Both women completed their respective programs. But that’s where their paths diverged.
The Next Step: Staying Active
Linda enjoyed working through the targeted exercise program we developed for her. Even though her job was very sedentary (she spent all day on a computer), she always felt tired and worn out at the end of the day. However, completing her home exercise program boosted her energy.
When she finished her treatment program, she asked if we had any tips for exercise programs that might help her stay active. She had a few requirements:
- She wanted the program to feel fun, not punishing.
- She wanted something she could do at home since she had limited time to drive to a gym.
- She wanted to track her improvement, just as she had in PT.
We were delighted to help! After talking to Linda about the exercises she enjoyed, we developed a walk/run program tailored to her current abilities. It also met all of her requirements.
As for Donna, we didn’t see her again for another five years when she came in with another injury.
Five Years On: What’s the Difference?
While Donna did keep up with her physical therapy, staying active beyond that was a struggle for her. She had a family and a stressful job with long hours, so she had limited free time to exercise. While she did attend the occasional exercise class, she didn’t do it frequently enough to meet the CDC’s recommendation of 150 minutes of exercise a week.
Unfortunately, Donna continued to struggle with joint pain. She visited us due to a hip injury, but she noted that she frequently experienced mysterious aches and pains throughout her body. Because of the pain, she often struggled to get enough sleep, which had an impact on her overall health and well-being.
We also saw Linda five years out from that initial session, after she sustained a mild running injury. The injury aside, Linda was doing great–she didn’t struggle with mysterious joint pain, her sleep was great, and she’d gotten excellent blood work results from the doctor.
Let Us Help You Get Active Today
Being physically active is one of the best ways to uncover improved health and wellness, and it’s often easier than you might expect. The key is finding activities you enjoy that you can work into your schedule–and that’s one place where we can provide some guidance.
Ready to get started? Call Prevail Physical Therapy Services to schedule an initial consultation!
What Our Patients Are Saying
Real results. Real recovery. Real stories.
“I can’t say enough good things about Prevail and Adam Waggoner. Adam listens and carefully designs a program to help heal and strengthen. I’m so glad to have Prevail in Shoreline.”
June Word Scramble
brerireastws
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unesecnsr
emrmus
dnelomea
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Answer Key
strawberries
vacation
sunscreen
summer
lemonade
graduation
Ride Stronger, Longer, and More Comfortably With a Professional Bike Fit
If you’re an avid cyclist who wants your rides to feel smoother and more comfortable, your first step should be to ensure your bike fits your body.
A proper bike fit is one of the best ways to boost your performance while reducing stress on your body during your rides. At Prevail Physical Therapy, our physical therapist-led bike-fitting services combine in-depth movement analysis with cycling expertise to improve efficiency and comfort on the bike.
Better Efficiency
Transfer more power directly into the pedals with less wasted energy.
Reduced Strain
Minimize stress on your knees, hips, lower back, and surrounding tissues.
Customized Fit
Optimize your bike setup based on your body mechanics and movement patterns.
What’s a Biomechanical Bike Fitting?
Unlike standard bike shop fittings that only measure the bicycle itself, our biomechanical bike-fitting sessions evaluate how your body moves while you ride.
- Saddle height and positioning adjustments
- Cleat alignment and angle corrections
- Handlebar height and width optimization
- Reach distance and riding posture improvements
- Pedaling technique recommendations
Why Consider a Bike Fit?
Proper bike setup improves comfort, reduces repetitive strain, and enhances pedaling efficiency so you can ride stronger with less stress on your body.
- Improve long-distance riding comfort
- Reduce irritation to sensitive tissues
- Support recovery from cycling injuries
- Improve core stability and mobility
- Enhance overall movement quality
A Better Bike Ride Starts Here
Whether you ride competitively or simply enjoy weekend rides, a personalized bike fit from Prevail Physical Therapy can help you ride longer, move better, and stay active with greater confidence. Contact us today to schedule your personalized bike fit session.
6 Tips for a Healthy Summer
Your diet affects many aspects of your well-being including your immune system, bone health, muscle function, inflammation and pain. In summer, it can be difficult to keep good nutrition at the forefront especially with barbeques and cookouts popping up everywhere you look — so here are six simple ways to help you stay healthy this season.
1
Swap Snacks for Fruits & Vegetables
2
Replace Steak with Fish
3
Reduce Saturated Fat Intake
4
Cut Down on Sugary Drinks
5
Drink Enough Water
6
Don’t Skip Breakfast
Exercise of the Month
LOWER TRUNK ROTATIONS
Start by lying face up on the floor with your knees bent. Allow your knees to slowly drop to one side. Your lower back should rotate, but your shoulders should stay flat on the ground. Hold for 30 seconds. Bring your knees back up and then drop them to the opposite side.
2 Sets, 2 Reps.
Come Back to Physical Therapy at Prevail!
Feeling pain or slowed down? Come back to Prevail Physical Therapy for a personalized plan to get you strong, pain-free, and moving again!
Tell Your Story!
Had a great experience at Prevail Physical Therapy? We’d love to hear from you! Share your review and help others discover the care and support we offer.
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These Brie, Asparagus, & Prosciutto Bundles are the perfect mix of savory, creamy, and crisp flavors, making them an easy yet elegant addition to any spring or summer meal. Whether served as an appetizer or light lunch, they’re a delicious way to enjoy fresh seasonal ingredients.
Enjoy This Healthy Recipe!
Brie, Asparagus, & Prosciutto Bundles
- 6 Tbsp. unsalted butter, melted
- 1 Tbsp. honey
- 1/4 tsp. kosher salt
- 1 bunch pencil asparagus, ends trimmed
- 1 Tbsp. extra-virgin olive oil
- All-purpose flour, for surface
- 2 sheets frozen puff pastry, thawed according to package directions
- 12 slices prosciutto
- 1 (8-oz.) wheel Brie, cut into 12 pieces
- 1 large egg
- Freshly ground black pepper
Preheat oven to 400° and line 2 large baking sheets with parchment. In a small bowl, combine butter, honey, and salt. In a medium bowl, toss asparagus in oil. On a lightly floured surface, working one at a time, roll out puff pastry to a 15” x 10” rectangle. Cut each into 6 squares for a total of 12. Rotate square to a diamond shape and brush with butter mixture. Top with a slice of prosciutto, folding as needed to fit inside square. Top with a few pieces of asparagus and a slice of Brie. In a small bowl, mix egg and a splash of water until blended. Fold left side of pastry over filling and brush with egg wash. Fold right side of pastry over and brush top and sides with more egg wash; season with pepper. Arrange on prepared sheet. Repeat with remaining puff pastry; reserve any remaining butter mixture. Bake bundles until golden and Brie is melted, about 15 minutes. Brush with more reserved butter mixture before serving.
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Our purpose at Prevail Physical Therapy is to leave a greater impact on the community around us. In order to achieve our goal we want to change as many lives as possible as we become a beacon of positivity in our community.
Meet Our Team
Bruk Ballenger
PT, DPT
Sam Kidder
PT, DPT
Rachel Krieder
PT, DPT
Keagan Tice
PT, DPT
Adam Waggoner
PT, DPT
Stephanie Dunagan
Office Manager
Vanessa N.
Client Services Coordinator
Cody Lozier
PT, DPT
Jordan Agtarap
PT, DPT
Simone Stilley
Doctor of Physical Therapy
Keith Pike
PT, DPT
Morgan Sterling
Doctor of Physical Therapy
Stacia Spears
Client Services Coordinator
