Heather Lane Physical Therapy

Heather Lane Physical Therapy Your Medicare-approved Physical Therapist offering compassionate 60-minute one-on-one treatment sessions

09/26/2023

What to expect during your first osteoporosis appointment, along with 3 unexpected results!

Your DEXA scan and T-score says this day is here. What else can you do? Medications and diet changes certainly help. Have you considered a movement assessment to minimize your risk of fractures?

Check out this video to see what goes into your Osteoporosis Assessment at Heather Lane PT. It's a lot more comprehensive than you might think!

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02/16/2023

Do I Have Hip Arthritis?

Hip arthritis pain is really only one thing - annoying. It annoys your daily walking, your Zumba class, and can even annoy your sleep. The first step in treatment is making sure your symptoms align with the proper diagnosis. Check out this video to see if you meet the following criteria for hip osteoarthritis. If so, check out other videos on osteoarthritis treatment! As hip mobility improves, aim to add in more stretching and strengthening. This will sustain your treatment gains to get you back to pain-free walking or your weight loss routine. Don't let annoying hip pain get you down!

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02/14/2023

What is the Senior Fitness Program?

This 90-minute session looks at ALL the muscles and joints that limit you. We will look at different measures of function related to your goals. Whether it's walking for weight loss, an osteoporosis baseline, or improving flexibility for your SilverSneakers class, this wellness service is customized to YOU. A Physical Therapist specializing in older adults is best equipped to help you track your fitness, measure safe flexibility gains and pursue quality strength training over several months.

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02/09/2023

#1 Tip For Osteoarthritis Treatment

Preservation of your hip capsule is the MOST important factor to an effective hip arthritis treatment. If you have pain with walking, difficulty with flexibility, or trouble getting off the toilet - it could be your hip capsule tightness that is limiting you. You can't move what you can't access. If it's not strength, not muscle flexibility, it could be a tight hip joint capsule that's limiting your success.

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02/07/2023

Physical Therapy for Hip Arthritis Treatment

You have morning hip joint stiffness. It's localized to the front and side of your hip. It bothers you after your walks or hikes. You do yoga, pilates, or water aerobics and it's still getting worse. We will dive deeply into how to approach mild to moderate hip joint arthritis treatment. This includes an individualized exam that meets you where you're at, a prognosis for recovery, and a unique treatment plan made just for your problems.

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11/03/2022

Strength training is hard with knee pain. Trust me, I've had three knee surgeries, and often struggle with it too. This week, we are providing resources for people that are looking for osteoarthritis treatment at the gym safely and effectively

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10/26/2022

The heel rock back exercise strengthens a much-overlooked muscle in the front of the shin. With every step in walking, we must clear our toe in front of us. I often see this muscle weakened in older adults. So get to heel rocking to save your knees for a lifetime of activity.

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10/24/2022

Too much force through the knees is often a cause of knee pain. We can use the prop of a box, door frame, or chair to encourage a backwards weight shift. This recruits the hamstrings and glutes to do their very important job. I like to try this exercise with folks that have knee pain with squatting, going from sitting to standing, and rising from the toilet.

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09/29/2022

Are chronic conditions a part of your life? Whether it's chronic kidney disease or COPD, this video provides an overview of how you can take action today. A healthy dose of risk management combined with preventative medicine is the key to thriving, not just surviving, with your chronic disease.

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09/02/2022

Tackle these three variations once you've conquered the "Beginner" variations. It's no easy task to strengthen those quads, so let's get back to work here. Having beginner and advanced exercises will allow you to scale your work to your needs.

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09/01/2022

Falls in the elderly could go extinct with this series. If you can stand on one leg for 5 to 10 seconds, this series should be a part of your fall prevention plan. Get excited. You are about to get serious about preventing falls. Also helpful impact for folks with osteoporosis or osteopenia.

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08/22/2022

At any age, a bone fracture can seriously impact mobility. Other conditions, such as osteoporosis, can increase the risk of fracture. To maintain physical health and mobility, it is incredibly important to both keep your bones strong and avoid activities that put unnecessary risk to your bones. Today, we are discussing the best ways to maintain bone integrity as we age.

Today, We Discuss:
1:53 - 2:19 Lowering fall risk
5:38 - 5:59 Maintaining proper posture

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07/19/2022

So you took the one-legged stand test. You scored under 10 seconds on average and are ready to work on your balance. Congratulations on taking ownership of your health! Try adding Skater slides into your balance routine if cannot stand on one leg for 10 seconds

Add skater slides to your balance routine if you cannot stand on one leg for 10 seconds!


07/15/2022

If you have taken the one-legged stand test we discussed in the last video, you may be asking, "how do I improve my time?" Today, we're going over an exercise that is especially useful who have difficulty standing on one leg for over ten seconds. Follow along and make modifications if needed. Remember, strong balance means less fracture risk!


07/13/2022

We always hear how balance becomes an issue as you age, but at what point do you need to take balance training seriously? Today’s video includes a quick and dirty test that you can perform at home. From this one-legged standing test, we can learn how to decrease the risk of future fractures, osteoporosis complications, and more.

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06/22/2022

If you missed part 1 of this series, start there to discover WHY you need to perform the sit-to-stand test. This week, we're finding the specific strengthening variation that is right for you. We'll be covering modifications for quadriceps strength and endurance. This video will help you find the quad strengthening exercise that works for your strength goals.

Today, You'll Learn:
1:05 - 1:29 Quality over quantity
4:33 - 5:02 Building physical resilience over a lifetime

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05/31/2022

Today, we are going to hone in not just on overall fitness or activity level, but the importance of baseline measures. Specifically, the 30-second sit to stand test. This test captures information on not just lower body strength, but static balance, quad endurance, spinal posture, hip strength, and joint motion for the back, hip, knee, and ankle. All in under 30 seconds - believe it!

Today, We Cover:
0:49 - 1:06 What the sit to stand test measures
2:26 - 2:52 Measuring movement quality
4:25 - 4:42 Exercise as a pill

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05/19/2022

Cat cow is an effective yet gentle means of flexing your spine. Over time, it will help to increase the flexibility of the neck, shoulders and spine.

The movement also stretches the muscles of the hips, back, abdomen and chest. During this stretch, engage with your spinal health and move through restrictions.


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Glendale, CO

Opening Hours

Monday 7am - 5pm
Tuesday 9am - 7pm
Wednesday 7am - 5pm
Thursday 9am - 7pm

Telephone

+17205073962

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