Here’s why Cash Physical therapy may be the right fit for you
Is cash physical therapy right for you?
Considering Physical Therapy? Here’s Why a Cash-Based Physical Therapist Might Be Perfect for YOU.
If you're thinking about physical therapy, you might want to explore the benefits of going cash-based. Here are four reasons why this approach could be just what you need:1. Personalized Care Just for You
One of the best things about cash-based physical therapy is the personalized care you receive: Your therapist will create a treatment plan that’s tailored to your specific needs and goals—no insurance limitations getting in the way. It’s all about what works best for you, which makes for a much more effective experience.
Longer, More Effective Sessions: Imagine having the time to really dive into your treatment! Cash-based therapy often means longer sessions, giving your therapist the chance to fully address your condition. You won’t feel rushed; instead, you’ll have the time and attention you deserve to make real progress on your healing journey
Quality Care You Can Trust: When you choose a cash-based model, you’re investing in high-quality care that’s focused on delivering real results. Your therapist is dedicated to helping you achieve meaningful outcomes, ensuring you get the value you deserve. It’s all about your health and well-being.
Direct Access and Convenience: No more waiting around for referrals! With cash-based physical therapy, you can get the specialized care you need right away. Plus, scheduling is often more flexible, fitting into your life rather than the other way around. It’s about making your journey to recovery as smooth as possible
Are you ready to experience the benefits of cash-based physical therapy? I’d love to help you get started! Feel free to reach out and schedule your appointment today. Mention this blog post to receive 50% of your first visit and learn how we can change your life!
Say Goodbye to Shin Splints. 3 steps to avoid this running injury
Ever feel like your shins are staging a rebellion? If you've ever experienced the sharp, nagging pain of shin splints, you know exactly what I’m talking about. These pesky pains, running along the shinbone (tibia), are the result of overuse, wearing the wrong shoes, or abruptly ramping up your activity. But fear not! Here’s how to kick those shin splints to the curb and keep your legs happy.
Gradual Progression: Slow and Steady Wins the Race
Imagine your muscles and bones are like a sponge. If you try to squeeze too much water (or, in this case, exercise) too quickly, they’ll just get overwhelmed. The key is to gradually increase your workout intensity and duration. Start small, build up slowly, and give your body the time it needs to adapt. Trust me, your shins will thank you for not throwing them into the deep end!
2. Proper Footwear: Put a Spring in Your Step
If you’re still rocking those old sneakers from high school gym class, it’s time for an upgrade. Investing in a pair of supportive shoes tailored to your specific activity can make a world of difference. Look for footwear with solid cushioning and arch support if that’s what your foot needs—it’s like giving your shins a cozy pillow to rest on. Some individuals do better with a more minimalistic shoe. Proper shoes absorb shock, minimize stress, and can be a game-changer for preventing shin splints.
3. Cross-Training & Strength Training: Mix It Up
Why stick to just one form of exercise when variety is the spice of life? Cross-training—think swimming, cycling, or even dancing—helps spread the load and keeps your legs from taking too much strain. Plus, adding strength training exercises like calf raises and toe raises into your routine will build those lower leg muscles, making them stronger and more resilient. It’s all about balancing the stress and keeping your legs in top shape!
Follow these tips and listen to your body’s cues, and you’ll be well on your way to a shin-splint-free existence. Keep moving, stay active, and most importantly, have fun with your fitness journey. Still need more help with your shin splints? Schedule a consultation call with us, or message us and we would be happy to help! We can even send you some exercises specific to you to try!
Top 6 Mistakes to Avoid While Running This Summer
Top 6 Mistakes to Avoid While Running This Summer
As a runner and dedicated physical therapist specializing in working with active individuals like yourself, I understand the importance of running not only for physical fitness but also for mental well-being and overall health. However, as much as I advocate for the benefits of running, I also recognize the potential for injury when certain mistakes are made.
Here are the top 6 mistakes to avoid while running this summer. It’s okay if you’ve already made these mistakes; changes can be made!
Warm-Up: Always start with a dynamic warm-up to increase blood flow and flexibility. A proper warm-up prepares your body for the demands of running, reducing the risk of injury.
Avoid Overtraining: Listen to your body and include rest days in your routine. Overtraining can lead to fatigue, decreased performance, and increased risk of injury. Incorporate rest days to allow your body to recover and adapt to the stress of running. Rest days can still include activities such as yoga, walking, swimming, or other light cross training.
Respect Pain Signals: Distinguish between normal discomfort and persistent pain. Ignoring pain can worsen injuries and lead to long-term damage. If you experience pain while running, take a break and address the underlying issue before returning to your training. Take time to understand your own body, and know the difference between pain, and muscle soreness.
Include Strength Training: Strengthen muscles with exercises like squats, deadlifts, and lunges to prevent overuse injuries. Strength training improves muscular imbalances, enhances running efficiency, and reduces the risk of common injuries such as shin splints and runner's knee. Don’t forget about your hamstrings (the muscles on the back of your thighs), no one likes training those, but they are SO important!
Focus on Form: Maintain proper posture and landing technique to reduce strain on muscles and joints. Good running form improves efficiency and reduces the risk of overuse injuries. Pay attention to your posture, stride length, and foot strike pattern while running. You may even choose to have your run form evaluated, or invest in working with a running coach.
Prioritize Recovery: Stretch, foam roll, hydrate, and refuel post-run. Quality sleep is crucial for recovery, allowing your body to repair and rebuild muscle tissue. Incorporate recovery strategies into your routine to optimize performance and reduce the risk of injury.
By following these tips, you can minimize injury risk and enjoy your runs to the fullest. Remember to listen to your body, prioritize recovery, and seek personalized guidance if needed. Once again, utilizing resources such as performance physical therapy, run coaches and registered dieticians can make a huge impact in your running.
Happy running!
Keeping updated with Gait Keeper PT
I hope this blog finds you well and enjoying the sunshine! It’s been a while since I've dropped you a line, and I wanted to take a moment to catch you up on all the exciting happenings here at Gait Keeper PT!
First things first, let me start by saying our little family at Gait Keeper PT has been growing – both in terms of business and, well, actual family members! As many of you know, Dr. Alina welcomed a beautiful baby boy into the world last August. Can you believe he’s almost a year old already? Time really flies, just like everyone says! If anyone as talked to Alina about her son, they know he is crawling like a mad man, loves his dogs, and can eat like a grown adult! If that isn’t exciting enough, they also expanded their brood with the addition of five adorable baby chickens this summer. So now, in addition to their three furry companions – Sherlock, Callie, and Allie – and their feline friend, Bean, they’ve got a lively crew of feathered friends named Kale, Trisha, Kris, Baron, and Sassy. Talk about a full house!
But enough about our fuzzy and feathery friends – let’s talk shop! Over the past few months, Gait Keeper PT has been out and about in the community, spreading the word about the importance of taking care of our bodies and staying active. We’ve hosted a Shoulder Health Workshop at Burn Boot Camp in Stow, Ohio, where we shared valuable insights on keeping those shoulders happy, healthy and strong! We’ve also swung by Cuyahoga Valley CrossFit in Twinsburg, Ohio, to chat about Hip Health for CrossFitters – because our hips are invaluable and help us in all our daily activities, especially crossfit! And let’s not forget our recent stint at the Summit Stadium Games, where we provided much-needed recovery services to all the hard working athletes.
But here’s the best part – we’re always on the lookout for new opportunities to connect with our community and spread the love for all things health and wellness. So if you’re a part of a group or organization that’s passionate about staying fit and feeling fantastic, why not reach out to us? We’d be thrilled to host a workshop or a free recovery day tailored just for you and your crew.
In the meantime, I hope you’re soaking up every last drop of summer fun and staying active in whatever way brings you joy. And remember, if you ever need a helping hand (or a healing touch), the Gait Keeper PT team is here for you!
Wishing you all the best!
The Best Way to Take Care of Your Body
Why is it that in our healthcare system, we focus so much on medicating, surgeries, and treating symptoms? Why is it the norm that we spend more time and money on our cars for preventing breakdowns and attending regular scheduled maintenance than we do on ourselves? In my opinion, our most valuable tool for life is our body, yet we often treat ourselves poorly!
It's time to change!
What is the best thing you can do for your own health, whether it's preventing musculoskeletal injury or maintaining overall wellness? I believe there are two practices we can embrace:
Prevent the problem before it starts.
Treat the root cause of the issue and prevent its recurrence.
Time and time again, my patients express frustration at being recommended medicines, injections, or even surgery to address their pain or injury. Many of them inquire if there's a way to prevent these interventions altogether. It's clear that most people wish to steer clear of invasive procedures and reduce their reliance on medications. This is where physical therapy comes in as an invaluable resource for caring for your body, whether it's before, during, or after an injury.
You don't have to wait until you're injured to benefit from physical therapy. It can serve as an excellent tool for preventive care. A knowledgeable therapist can help you identify potential issues before they escalate. Treatment often involves corrective exercises, hands-on techniques, and mobility exercises.
At Gait Keeper Physical Therapy, many of our clients choose to continue with us even after their injury has healed. We offer maintenance programs designed to keep you feeling your best so you can enjoy your favorite activities without pain or limitations.
So, instead of resorting to medications, injections, and surgeries to address musculoskeletal problems, let's focus on treating the root cause. By doing so, we can maintain our most valuable tool in optimal condition, minimizing damage and ensuring it feels good. We are committed to helping our patients achieve success using the least invasive options available.
Ready to feel your best? Reach out to us today to see how we can help you. Visit gaitkeeperphysicaltherapy.com for more information.
Break the Cycle of Low Back Pain
Break the pain cycle with low back pain
Back pain is, unfortunately, one of the most common injuries I treat as a performance physical therapist. All too often, I hear, “I have had this pain for months” or even “years.” Even worse than living with pain for years is not doing the activities you love because of the pain. I could go on for hours telling you about how many people have been told to “stop doing ________ because you have back pain.”
Sure, limiting or modifying activity when an injury occurs is sometimes necessary, but it is always my goal as a performance physical therapist to keep my patients in the gym and continuing to progress towards their goals. Pain associated with the low back can be a vicious cycle. Let’s talk about the pain cycle and how to break it.
Here’s what a typical pain cycle can look like with a low back injury:
Injury —>
Rest/medication —>
Fear and avoidance of exercise/activity —>
Resume activity without proper progressions —>
Repeat cycle.
How to break the cycle:
There are a few ways to break the cycle of pain and reinjury. The first option, which I have noticed is becoming more common, is to prevent injury in the first place. Preventing injury typically revolves around being involved in a strength and mobility program that is progressed appropriately over time. Our bodies crave and need change, so completing the same exercises for months on end does not necessarily prevent injury. Having progressive changes in your strength program is a must!
A second option is, when you are injured, to seek treatment from a physical therapist sooner rather than later. When we can address a new injury quickly, we can decrease pain, improve function, and get you on your way back to activities you enjoy sooner. When the pain cycle is not interrupted, muscle tissue can continue to become more painful, and our nervous systems become more sensitive as well, not in a good way.
Some ways to break the pain cycle with performance physical therapy:
By committing to see a performance physical therapist, we will help break your pain cycle. Some techniques we use to help with this include “manual therapy” aka the hands-on stuff. This may include sports massage, dry needling, active release technique, among others. Other aspects of treatment typically include strengthening and/or a mobility program. These programs absolutely need to be tailored to each individual. It is important to find a therapist who will listen to your unique needs and find what works best for you.
Are you ready to break your pain cycle? Schedule your free consultation call today to see how we can help you feel the best you can be! Click here.
Top 4 Fitness Locations in Northeast Ohio
Northeast Ohio Wellness and Fitness: Spotlight on Jason Leenaarts, Stacey Rhea, Mike Caza, and Scott Malloy
Introduction:
Wherever you go, you're bound to encounter numerous individuals and groups claiming to be the best fitness professionals in the area. I'm here to share some of my top choices with you when it comes to selecting your next gym, wellness coach, or exercise community. In this post, I shine the spotlight on four of my favorite individuals in the area: Jason Leenaarts at Revolution Fitness and Therapy (Rev Fit), Stacy Rhea from Rolling with Rhea, Mike Caza at Premier Fitness and Performance, and Scott Malloy with Cuyahoga Valley CrossFit (CVCF).
1. Jason Leenaarts - Revolution Fitness and Therapy, Stow, Ohio:
Jason is the driving force behind all the madness (good type of madness) at Rev Fit. He is more than just a trainer and nutritionist; he is a coach with a mission to change the way people perceive their diets, exercise, and overall wellness. Jason and his team work hard to create a welcoming environment where you are guaranteed to have a laugh while lifting weights and leave with a smile on your face. Jason does more than just personal training, so look to him for all your nutrition and weight loss guidance needs. Click here for Rev Fit’s website
2. Stacy Rhea - Rolling with Rhea, Shaker Heights, Ohio (and virtual):
Stacy Rhea, the driving force behind Rolling with Rhea, brings a distinctive perspective to fitness fueled by her passion for triathlons and expertise in guiding women over 35. As an active lifestyle coach, and athlete herself, Stacy melds her triathlon and duathlon prowess with a dedication to empowering others to reach their fitness goals. Going beyond traditional approaches, her innovative training methods provide a dynamic and captivating fitness journey. Stacy is also dedicated to supporting fellow women-owned businesses, reflecting her commitment to community growth. Watch out for exciting developments from her company in the near future! Visit Rolling with Rhea's website here.
3. Mike Caza - Premier Fitness and Performance, Twinsburg, Ohio:
Mike Caza, the founder of Premier Fitness and Performance in Twinsburg, Ohio, is dedicated to pushing the boundaries of performance training with both athlete and adult clients. As a former Olympic level athlete and expert strength coach that has been influential in the development of over 20,000 athletes since 2004, Mike and his team of personal trainers tailor programs to meet the specific needs of their clients. Premier Fitness and Performance is a haven for those seeking a results-driven and scientifically backed approach to fitness and performance. If you are looking for an engaging, and motivating environment with credentialed programming to elevate your performance, Premier Fitness and Performance is your spot. Click here to learn more about their world class programs.
4. Scott Malloy - Cuyahoga Valley CrossFit, Twinsburg, Ohio:
Scott Malloy, one of the owners of Cuyahoga Valley CrossFit in Twinsburg, Ohio, embodies the spirit of community and functional fitness. Through CrossFit, Scott fosters a sense of camaraderie among his clients, creating an environment where individuals challenge themselves and support one another. Cuyahoga Valley CrossFit is not just a gym; it's a community that celebrates accomplishments and embraces the journey to better health. Scott also provides a scholarship for veterans at CVCF, along with hosting other CrossFit events such as the Festivus games and Stadium Summit games. Click here for CVCF Website.
Conclusion:
As we explore the diverse fitness offerings in Northeast Ohio, the passion and dedication of Jason Leenaarts, Stacy Rhea, Mike Caza, and Scott Malloy stand out. These fitness trailblazers are not just shaping bodies; they're transforming lives through personalized approaches, unique perspectives, and a commitment to excellence. Whether you're seeking personal training and nutrition, individualized triathlon training and fitness, performance optimization, or the community-driven spirit of CrossFit, Northeast Ohio has a fitness champion for every journey. Reach out to these individuals to help you become the best version of yourself.
Unveiling the Excellence at Gait Keeper PT
It all begins with an idea.
Are you on a personal journey to optimal wellness? Would you like to move well, be pain-free, and not have to second guess if you can do the activities you love? Look no further than Gait Keeper PT, conveniently located in Twinsburg, Ohio. Gait Keeper PT has been transforming the lives of patients for over a year now at their first office location.
A Personalized Approach to Wellness:
At Gait Keeper PT, Dr. Alina takes pride and is known for her tailored approach to rehab. She knows that each patient is unique, and no single treatment fits every individual. Whether you're aiming to get rid of chronic pain, improve athletic performance, or return to your favorite hobby, Dr. Alina is here to guide you every step of the way!
Giving Back to the Community:
At Gait Keeper PT, they believe wellness is for everyone. Dr. Alina is often out in the Twinsburg community, offering free services. These services are often in the form of wellness seminars, trial treatment sessions, and educational events. By sharing her expertise with the community, she aims to give people the education and advice they need to keep themselves well and engaged in the activities they love.
What's Different at Gait Keeper PT:
Not only does Dr. Alina personalize each client's therapy to their individual needs, but she also sees only one patient at a time. Each session lasts about one hour, and YOU are the only client she is seeing at that time. Dr. Alina believes each client deserves the time and attention of a one-on-one session. Not only does this produce faster results for her clients, but it also ensures each client gets the results they want and need.
In Need of a Provider?
Gait Keeper Physical Therapy is accepting new patients with direct access. What this means is there is no need for another doctor's referral to make an appointment. Skip the extra appointments, save your time and money, and get into the clinic today! We can't wait to help you feel your best.