Flex Physical Therapy

07/17/2025

Summer's here! Ready to run, hike, or swim? Our latest tips from Flex Physical Therapy will help you stay active AND injury-free.

Activity-Specific Safety Measures. Each popular summer activity presents unique risks to injury:

● Running: Prevention focuses on proper footwear selection, gradual progression in distance and speed, and choosing appropriate running surfaces to reduce impact stress.
● Hiking: Recommendations include wearing supportive footwear, utilizing hiking poles for stability on uneven terrain, maintaining awareness of trail conditions, and proper hydration.
● Swimming: Prevention strategies center on developing proper technique, appropriate use of training equipment, and recognizing early warning signs of shoulder and neck strain.

Don’t forget, a proper warm-up and cool down is essential before and after any physical activity. For runners and hikers Flex Physical therapy recommends 5-10 minutes of light cardio followed by dynamic stretches including leg swings, arm circles, and walking lunges. A cool-down including 5-10 minutes of decreased intensity movement, targeted stretching for active muscle groups, proper hydration and nutrition for recovery helps your heart to rate to return to normal slowly and can help reduce muscle soreness.

📞: (425) 483-4270

https://flexpt.com/

07/10/2025

After Your Activity: Cool Down and Recover

Just like a warm-up, a cool-down helps your body. It allows your heart rate to return to normal slowly and can help reduce muscle soreness.

● Cool Down (All Activities):
Finish with 5-10 minutes of slower activity. For example, walk after a run or hike, or do some very easy swimming.

● Recovery Tips:
○ Gentle Stretching: Hold stretches for 20-30 seconds. Focus on the muscles you used. For example, stretch your hamstrings (back of thighs), quadriceps (front of thighs), and calves after running or hiking. For swimming, stretch your shoulders and chest.
○ Hydrate: Drink water to replace fluids you lost while sweating.
○ Eat Well: Have a balanced snack or meal with some protein and carbohydrates to help your muscles recover.
○ Rest: Make sure you get enough sleep. This is when your body does a lot of its repair work.
○ Listen to Your Body: If something feels wrong or you have pain that doesn't go away, don't ignore it.

Enjoy your summer activities! Take these simple steps to help keep yourself injury-free and feeling your best. If you do experience pain or an injury, remember that physical therapy can help you get back to doing what you love. Contact Flex Physical Therapy to learn more. 📞: (425) 483-4270

https://flexpt.com/

06/26/2025

As we age, staying on our feet becomes more than just a goal - it's a key to living well. One in four older adults falls each year. But falls are not a normal part of aging. You can take steps today to keep your balance strong and stay safe.

How Physical Therapy Helps
A physical therapist can be your best ally in fall prevention. Your PT will:

● Test your strength and balance
● Assess your specific fall risks
● Create an individualized plan
● Teach you exercises to help you stay strong
● Show you how to get up safely if you do fall

Take Action Now Don't wait for a fall to happen. Take the first step to improve your balance. Call Flex Physical Therapy to set up a fall risk check-up. Our team can help you build strength, improve your balance, and keep you doing the things you love. Remember: Falls can be prevented. Small changes today can help you stay safe, strong, and independent tomorrow.

📞: (425) 483-4270

https://flexpt.com/

06/19/2025

Stay Active and Injury-Free This Summer!

Tips for Your Favorite Activities Summer is a great time to get outside and enjoy activities like running, hiking, and swimming. Moving your body is great for your health!

But sometimes, fun activities can lead to aches and pains. The good news is that many common summer sports injuries can be avoided. As physical therapists, we want to help you stay active and safe.

Studies show that programs to prevent injuries really can work. Taking a few simple steps before, during, and after your activities can make a big difference.

Before You Go: Warm Up Your Body

Think of a warm-up as a gentle wake-up call for your muscles. It gets your blood flowing and prepares your body for more activity. This can help lower your chances of getting hurt.

● For Running & Hiking:
○ Start with 5-10 minutes of light cardio, like brisk walking or jogging in place.
○ Try some dynamic stretches - these are stretches where you move:

■ Leg Swings: Hold onto something stable and gently swing one leg forward and back (10 times), then side to side (10 times). Repeat with the other leg.
■ Arm Circles: Make big circles with your arms forward (10 times) and then backward (10 times).
■ Walking Lunges: Step forward into a lunge, keeping your front knee over your ankle. Alternate legs for 10-12 lunges.

● For Swimming:
○ Begin with a few minutes of easy swimming at a slow pace.
○ Do some gentle arm and leg movements in the water or on the pool deck:

■ Arm Swings: Similar to above, swing your arms forward and backward.
■ Shoulder Rolls: Roll your shoulders up, back, and down (10 times).

Enjoy your summer activities! Take these simple steps to help keep yourself injury-free and feeling your best. If you do experience pain or an injury, remember that physical therapy can help you get back to doing what you love. Contact Flex Physical Therapy to learn more. 📞: (425) 483-4270

https://flexpt.com/

06/12/2025

Prevent Falls and Stay Independent: Your Guide to Safer Living Know Your Fall Risk

Ask yourself:
▪ Do you feel unsteady when walking?
▪ Have you fallen in the past year?
▪ Do you hold onto walls or furniture when moving around your home?
▪ Do you worry about falling?

If you said yes to any of these, talk to your physical therapist about a fall risk check-up.

Simple Tips to Prevent Falls
▪ Keep moving daily. Walking, aquatic exercise, resistance training, or tai chi can make your legs stronger and help your balance.
▪ Check your home. Remove things you could trip on like throw rugs or extension cords.
▪ Add grab bars in the bathroom. Make sure all of your rooms have good lighting.
▪ Get your eyes checked once a year. Poor vision can lead to falls.
▪ Review your meds. Some medications can make you dizzy or sleepy. Ask your doctor or pharmacist to look at all your meds, even over-the-counter ones.
▪ Wear good shoes. Choose low-heeled shoes with non-slip soles. Skip the slippers and avoid walking in socks.

Take Action Now
Don't wait for a fall to happen. Take the first step to improve your balance. Call Flex Physical Therapy to set up a fall risk check-up. 📞: (425) 483-4270 Our team can help you build strength, improve your balance, and keep you doing the things you love.

Remember: Falls can be prevented. Small changes today can help you stay safe, strong, and independent tomorrow.

📞: (425) 483-4270

https://flexpt.com/

05/16/2025

Women's health physical therapy focuses on the unique wellness and rehabilitation needs of women throughout their lifespan, and treatment for the many abdominal and pelvic health concerns of children and men with pelvic health conditions

04/29/2025

Physical therapists don't just work in the clinic. Some play a key role in ergonomics - the science of designing or arranging workspaces, tools, and tasks to fit the person using them. The goal is to reduce strain, discomfort, and injury while improving comfort and efficiency.

Set Up Your Workspace to Minimize Strain

Setting up your office for your body and the work you do will help you maintain a good posture and keep you more comfortable. Here are some guidelines:

● Your chair should be set up so your hips and knees are at 90 degrees
● Your arm rests should allow you to sit close to your desk
● Your keyboard should be positioned so your hands are slightly below your elbows
● Your monitor should be directly in front of you and at eye level

When to See a Physical Therapist-
If you’re dealing with persistent pain or want to prevent future issues, a PT at Flex Physical Therapy can help. They’ll assess your posture, discuss your workstation and movement patterns to create a plan tailored to your needs. 📞(425) 483-4270

https://flexpt.com/

04/22/2025

Physical Therapy At Work: Ergonomics and Posture

One of the most common tasks at work that causes pain? Working at a desk all day - whether at home or in the office. Poor posture, repetitive movements, and an improperly set up workstation can lead to aches, pains, and even long-term injuries.

Some Tips to Try Today-
If you work at a desk all day, here are some tips you can try to prevent or reduce aches and pains:

Move Regularly-
Prolonged sitting can result in poor circulation to joints and muscles, create an imbalance in strength and flexibility, and lead to muscle strain. Frequent, short breaks can go a long way towards preventing these issues. Get out of your chair and move around - even for 30 seconds

🔳 Move in your chair:
🔳 Roll your shoulders backwards
🔳 Turn your head side to side, or nod it up and down
🔳 Stretch out your forearms and your legs

When to See a Physical Therapist-
If you’re dealing with persistent pain or want to prevent future issues, a PT at Flex Physical Therapy can help. They’ll assess your posture, discuss your workstation and movement patterns to create a plan tailored to your needs. 📞(425) 483-4270

https://flexpt.com/

04/08/2025

Spring Back into Motion! -

Flex Physical Therapy’s team of therapists is among the most experienced in the industry, with deep knowledge of a broad spectrum of treatments and therapies.

03/20/2025

Let’s Get Gardening!

That back pain isn't inevitable! Learn proper techniques to protect your body while getting your garden ready for spring.

Did you know that most garden-related injuries can be prevented with proper tools and techniques? Our physical therapists recommend kneeling instead of bending, using padded-handle tools, and taking frequent breaks. If you have been relatively inactive this Winter, start tending to your garden in small chunks- prioritizing your tasks to 10 minutes at time.

As always, if you’re noticing pain or difficulty doing the things you love to do, the physical therapists at Flex Physical Therapy are here to help! 📞(425) 483-4270

Happy Gardening!

https://flexpt.com/

03/01/2025

Scientists have developed a revolutionary hydrogel injection that dramatically enhances bone density by up to 5X, offering a cutting-edge solution for osteoporosis treatment. Created by EPFL researchers in Switzerland and biotech startup Flowbone, this next-generation hydrogel combines hyaluronic acid and hydroxyapatite nanoparticles, mimicking natural bone minerals to regenerate and strengthen fragile areas. In breakthrough lab tests, bone density tripled within weeks, and when paired with the osteoporosis drug Zoledronate, it skyrocketed to nearly fivefold, far outperforming traditional bone-strengthening medications. This groundbreaking medical innovation promises faster recovery, reduced fracture risk, and improved quality of life, especially for postmenopausal women and those at high risk of osteoporosis-related fractures. With clinical trials and regulatory approval on the horizon, this biotech breakthrough could redefine bone health treatments, making osteoporosis a thing of the past. 💉🦴🔥

01/23/2025

Many of us have physical health goals for 2025, Flex Physical Therapy is sharing tips to help create sustainable exercise habits. We have combined current research with practical strategies to help people maintain their fitness resolutions beyond January.
Therapists say that starting exercise isn't usually the problem, it's sticking with it.
Key tips Flex says to remember are:

🔳 Research shows that exercising four times weekly for six weeks is the minimum for habit formation
▪ Schedule exercise into your calendar
▪ Treat it like any other important appointment

🔳 Starting with small, easy goals and building slowly makes exercise more sustainable
▪ 5 or 10 minutes counts
▪ Celebrate your small wins

🔳 Linking exercise to things you already do makes it easier to make it a habit
▪ Calf raises or squats while your morning coffee brews are a great way to start!
▪ Get up and stretch during commercials or between TV shows

🔳 Make exercise fun and you're more likely to keep doing it
▪ Pick activities you like
▪ Don't be afraid to try new things, you might find something you like

🔳 Don't go it alone
▪ Exercising with a friend or a group helps keep you accountable
▪ Share your goals with others

Starting small and building momentum is the key to making exercise a habit. Pursuing aggressive goals often leads to burnout and disappointment.
Physical therapists are experts in movement and exercise. They can help you create a safe exercise plan that fits your needs, work around any pain or physical limits, learn proper form to prevent injury, and safely build strength and flexibility.
Whether you're completely new to exercise or getting back into it after a break, your PT can help you start 2025 off on the right foot. 📞(425) 483-4270

https://flexpt.com/