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

Elevate Physical Therapy and Fitness

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United States
River Forest, IL
Elevate Physical Therapy and Fitness

Providing 1 on 1 care for all physical therapy needs to help you recover from injury and reach your fitness goals!

Elevate Physical Therapy and Fitness is owned and operated by Dr. Sean McInerney and Dr. Dan Wrzosek.

10/29/2024

Checking Your Blood Pressure At Home

With the increased availability of at-home blood pressure monitors, more and more people are assessing their blood pressure on their own. This is valuable to your health as it can be a great opportunity to assess a true resting blood pressure. Unfortunately, studies have found that many people are not getting an accurate blood pressure reading. Here are some simple steps to follow to get an accurate blood pressure reading at home.

Steps for a Proper Blood Pressure Reading

1. The Device
✅Make sure you are buying a validated device
✅Calibrate it yearly by asking a healthcare professional to check your blood pressure manually
2. For 30 Minutes Prior
✅No smoking, exercise, caffeine, or alcohol
3. For 5 Minutes Prior
✅Sit calmly and do not talk.
4. Positioning
✅Rest your arm comfortably on a flat surface at heart level
✅Sit upright with your back supported and your feet flat on the ground without crossing your legs
5. The Cuff
✅Check to make sure you are using the correct size. You may have to measure the circumference of your arm to be certain.
✅Place the bottom of the cuff just above your elbow directly against your skin and not over clothing
6. The Readings
✅Take 2 measurements at least 1 minute apart
✅Write them down

Check out this great resource from the AHA for more information.

10/17/2024

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10/09/2024

The Importance of Lifelong Exercise

Another common mistake is avoiding challenges to prevent pain, which can have long-term implications. As we age, our exercise capacity naturally declines, potentially leading to a loss of functional independence. A recent study highlights the importance of lifelong physical activity in maintaining this capacity, especially as we enter our senior years. The study's chart illustrates that those who engage in regular, lifelong exercise maintain a higher level of physical function, even into their 80s and beyond, compared to those who lead a sedentary lifestyle.

Interestingly, even if exercise is started later in life—after age 65—it still provides significant benefits, though structural adaptations may be more limited. The key takeaway is that consistent physical activity, whether started early or later in life, plays a crucial role in maintaining independence and quality of life. The optimal amount of exercise for preserving these benefits in older adults is still being studied, but the message is clear: staying active at any age is essential for long-term health. If you're experiencing pain, speak to a physical therapist to find the right balance to keep moving forward.

10/02/2024

Avoiding the Boom-Bust Cycle:

A common pitfall in rehabilitation is the "boom-bust" cycle. This occurs when an individual feels good and pushes themselves too hard, increasing their load significantly in a short period—this is the "boom" phase. Unfortunately, this sudden spike in load often exceeds the body's capacity to recover, leading to a setback or injury, known as the "bust" phase. This cycle can be frustrating and counterproductive, as each "bust" can reduce overall capacity, making future progress even more challenging. Avoiding the boom-bust cycle is essential for sustainable rehabilitation, emphasizing the importance of gradual and controlled progression to ensure long-term success.

09/24/2024

In rehabilitation, balancing load and capacity is crucial for safely progressing through recovery. Successful rehabilitation depends on maintaining this balance. If the load (volume, frequency, and intensity of activity) exceeds your body's capacity to recover and adapt, it can lead to a setback in your recovery. Conversely, if the load is too low, you may not progress in strengthening your body or improving your capacity.

The key is to gradually increase the load as your capacity improves. Starting with manageable exercises and slowly increasing the challenge ensures that your capacity to recover and adapt keeps pace with the demands on your body, reducing the risk of re-injury and promoting steady improvement.

09/18/2024

As physical therapists, one critical factor we focus on is load. Injury can occur when the load placed on your body exceeds its capacity to handle that stress. This imbalance can happen suddenly, such as lifting something too heavy, or gradually, through repetitive overuse without sufficient rest and recovery.

- Load refers to the physical demands you place on your body through activities like lifting, running, or even prolonged sitting. Also referred in dosage like intensity, frequency and volume.

- Capacity is your body's ability to withstand these demands without breaking down, influenced by factors such as strength, flexibility, endurance, and tissue health.

When the load surpasses your body's capacity, it can lead to tissue damage, inflammation, and ultimately injury. For example, attempting to run a marathon without adequate training and progression can result in strains, sprains, or stress fractures due to the excessive load on your muscles, tendons, and joints.

09/11/2024

Injuries are complex and happen due to a mix of different factors. While it might seem like a single event, like a fall or twist, caused the injury, the reality is often more complicated.

This figure below shows the complex and multifaceted nature of low back pain (LBP) and its effect on quality of life. It uses different colors to represent various factors that contribute to LBP.

08/13/2024

If You Don't Do Your Homework...
Research has been done to find out what factors are affecting adherence to home exercise programs, and there are factors that both you as the patient and us as physical therapists can address to help you establish a routine with your home exercises and meet your goals in physical therapy! Let's discuss a few factors below:

1. Pain with exercise: If you are experiencing pain with your home exercises, make sure you let your physical therapist know. Usually it is not a concern if it is a low level of pain, the pain does not linger after you are done, and it does not make your initial symptoms worse. Pain does NOT always equal injury!
2. Lack of time: Talk with your PT if you are having trouble finding time to do your exercises during the week, instead of just not doing them! We can work with you to find a way to fit your exercises in throughout the week and set you up for success.
3. Exercise program characteristics: Research shows that if an exercise program is complex and takes too much time to perform, adherence is poor. Talk with your PT if your home exercise program is taking you a long time to perform or is too difficult (or too easy!).
4. Patient's goals: Adherence to exercise programs will be poor if there is not an understanding of why certain exercises are being prescribed and how they may benefit you! Discuss your personal goals with your physical therapist, and you can always ask WHY a specific exercise is being prescribed to you.

08/07/2024

The Importance of Doing Your PT Homework
If you've been to physical therapy before, it should be known that you are given a bit of homework to do after your first session and throughout your rehab journey. As much as one would like to think, we don't prescribe home exercises just to see you suffer!

We prescribe home exercises because research has shown that adherence to prescribed exercises is correlated with improved treatment results of your function and physical performance. Sticking to a prescribed exercise program enhances the effectiveness of physical therapy and decreases your chances of symptom recurrence or persistent and disabling pain and dysfunction.

If You Don't Do Your Homework...
Despite the research that consistently shows the beneficial effects of exercise on our pain, function, and quality of life, evidence shows that 30-50% of people are noncompliant with their prescribed home exercise programs.

12/13/2023

Festive fun at Elevate!

06/19/2023

Check out some of our recent Google reviews!

06/09/2023

Believe it or not, there is a proper p**p posture.

This is how to position yourself properly:

1. Sit on the toilet
2. Elevate your feet on a surface so that your knees are above your hips. I recommend using a squatty potty, small stool, or flip a trash can on its side!
3. Position your feet and legs wide
4. Lean forward resting your elbows on your thighs

05/03/2023

Pelvic floor PT can help you to improve your pelvic floor muscle strength, flexibility, endurance, and coordination, improve your pain, help your return to full body functional strengthening and exercise, and will provide you with strategies to modify and improve your lifestyle choices and behavioral tendencies that may be contributing to your symptoms.

During a pelvic health PT session, the therapist may use techniques such as manual therapy, biofeedback, and therapeutic exercises to help strengthen or relax the pelvic floor muscles and surrounding structures.

Overall, pelvic health PT can help you overcome your pelvic floor dysfunction, improve your quality of life, and help you to return to doing what you love symptom free.

04/25/2023

What is the pelvic floor?

The pelvic floor muscles are layers of muscles that sit within the pelvis and provide support of your pelvic organs (including the bladder, uterus or prostate, and rectum), control of your bladder and bowels, stability to the spine, abdomen, and pelvis, and support healthy sexual and reproductive health. When your pelvic floor muscles and associated structures are not functioning optimally together, problems can arise.

Some signs and symptoms of pelvic floor dysfunction may consist of:

Urine or f***l leakage

Pain with sexual activity

Pelvic pain with sitting or standing

Pain during pregnancy

Chronic constipation

Abdominal or tailbone pain

A dull ache or pressure in the lower abdomen or pelvic area

And so much more!

Address

7607 North Avenue
River Forest, IL
60

Opening Hours

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

Telephone

+18474473098

Website

http://www.elevatephysicaltherapyandfitness.com/

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