Restoration Rehab

09/05/2023

Trinity Fitness southside is an amazing group of people dedicated to being healthy inside and out. They have an amazing deal running right now and you get your first week free. Check them out!

09/01/2023

Dr.Jill Hayes is headed back to the classroom this fall for some further studies in the rehab science world. However, you need not fear, she’s still here to take care of all your joint aches and pains. Hit her up for a free phone consultation to see if her services are right for you!

06/03/2023

Did you know that what you consume can have a large effect on how you feel?

There are so many fad diets out there right now, it's hard to know what's going to work for you. While in general I tend to advocate for a well rounded mediterranean style diet, it's important to look at sources of inflammation and try to figure out what your body specifically may be responding poorly to.

For example, I tend to shy away from wheat and dairy and when I do I feel better, look better and have less pain.

Is it possible that what you're eating is playing a role in your joint pain? Let's Talk.

Pro-inflammatory foods include fried foods, sodas, refined carbohydrates, and red meat. Foods that fight inflammation include green vegetables, berries, whole grains, and fatty fish....

06/02/2023

My refer a friend deal is in full swing for the summer. Do you need some therapy AND have a friend who does too? Well when you both schedule with me this summer you’ll both receive 50% off your evaluation.
If you’re a current client, you also will get 50% off your next treatment when you refer a friend.
So what are you waiting for? Call me, beep me….
P: 904-502-0105
Email: Jill@restorationrehabfl.com

06/02/2023

Let’s chat about how I can help you. Text me: 904-502-0105 🙂

04/21/2023

Let’s talk about the rotator cuff (RTC). Did you know it’s actually made up of 4 different muscles that surround your the ball and socket joint of your shoulder and help to provide stability and movement?

A very common area of weakness in the RTC is of the external rotators. It’s a group of two muscles that make up the posterior aspect of the cuff, infraspinatus and Teres Minor.

When weak, we can have abnormal positioning of the shoulder joint and it can lead to problems when lifting over head.

An easy exercise to help strengthen these muscles is to take a looped theraband and wrap it around your wrists to start. While keeping your elbows tucked in by your side, put some outward pressure on the band at your wrists and HOLD. Try to hold it 10 seconds and do it 10 times.

If that’s too easy, try to maintain this position while doing an overhead press!

As always, if you have any increased pain while trying any exercise stop and seek out your favorite physical therapist.

04/15/2023

So what’s the big deal with unstable surfaces?

If you’ve ever been in PT before, or worked with a good personal trainer, chances are you’ve used the foam mat or a physioball. Performing exercises on surfaces like these challenges your balance and therefore drives further core activation!

What are your favorite exercises involving dynamic surfaces?

02/10/2023

In short, manual therapy is the therapy in which your PT uses ‘hands on’ techniques (including soft tissue mobilization, joint mobilizations etc) with varying degrees of force and precision to help reduce pain and normalize movement.

The American Physical Therapy Association defines Manual Therapy as “the synergistic application of movement-oriented strategies integrating exercise and manually applied mobilization and manipulation procedures”. The one thing I like about their definition is that they included “integrating exercise”. The goal of manual therapy is usually to improve movement and all the research shows that it is best performed in conjunction with therapeutic exercises provided by your PT.

If you are seeing any rehab professional who is not providing you with tailored exercise treatment -OR- someone who never puts their hands on you during therapy. Stop seeing them and give me a call, you’ll be glad you did.

02/10/2023

Shoulder stabilization

Like the lumbar spine it’s possible for our shoulders to demonstrate instability. The shoulder is a ball and socket joint. However, the socket is very shallow and therefore it’s important that our rotator cuff and scapular muscles are nice and strong. The surrounding musculature holds our joint together and enables us to move appropriately.

Signs of shoulder instability include:
- popping and clicking
- Pinching pains through movement
- Uncoordinated movement patterns
- Fatigue
- Feeling “Tightness” (compensatory)
- Hyper/increased mobility

Left unchecked you put yourself at increased risk of shoulder injury including subluxation and dislocation.

Both closed chain (weight bearing) and open chain weight lifting exercises can play a role in stabilizing the shoulder. However, I would recommend starting with closed chain and progressing to open. If this is you shoot me a DM so we can chat.

02/01/2023

Come join me at Trinity Fitness Southside this Saturday 2/4 at 8am. I’ll be coaching the 8am class and then giving a talk afterwards (around 9) about protecting yourself from various low back injuries in the gym and when to see a physical therapist.

It's not too late to catch up with that new year's resolution!

Join us in 2023 for a healthier body, mind, and S O U L! Your first 90 days are only $99.

Your first week is always F R E E - try us out today: https://bit.ly/3UCKc5r

01/23/2023

Lumbar Instability

Every joint in our body is striving for balance between having enough MOBILITY, or movement, and having proper STABILITY and strength. When this balance in our back shifts toward mobility, and we lack proper stability, then we can develop pain from the INstability in our spine. There are different things that can cause instability in the spine but a very important cause (that is easily addressed with PT) is weakness.

Symptoms include:
* excessive popping and clicking
* Pain worse when laying down
* Pain when moving in almost any direction outside of neutral spine
* A feeling of excessive tightness in the low back muscles (a compensation)
* Difficulty maintaining static postures

Research supports core strengthening for this kind of low back pain. Proper activation of our core as a whole, (which includes your pelvic floor, diaphragm and low back muscles as well) is best done in a weight bearing position. Start out focusing on maintaining a neutral spine position while walking and then slowing add weight to increase the effect of gravity. A perfect example of an exercise like this would be a farmers carry. This increase in “gravity sensory information” helps to kick on all the right muscles in our lumbar spine.

If you’ve been doing sit ups thinking it’ll help your back 🛑

Happy Sunday Everyone.