fitness regimen

5 Reasons You Need a Physical Therapist to Coordinate Your Fitness Regimen

Physical therapists aren’t just for people that are injured or have had surgery. Physical therapists (PTs) can also help healthy people improve their fitness by establishing a proper fitness regimen. Here are 5 reasons why the team at Southeastern Physical Therapy believes you should consider seeing yours.

You Want a Baseline for your Fitness Regimen

When you see a physical therapist to improve your fitness, you’ll get an assessment of your strength, range of motion, posture and movement patterns. This not only helps your physical therapist design a customized program just for you, it gives them a baseline to compare things to in the future should you start having pain or suffer an injury.

You Want Expert Guidance

Sure, other professionals could help with your fitness routine, but the fitness industry is not well regulated. Some certifications just require an online course and paying a fee. There are no licenses or other requirements to use many titles. Becoming a physical therapist requires at least a bachelor’s degree and most PTs practicing today have a doctorate. Every physical therapist has passed a national board exam and maintains a state license. That guarantees you that every physical therapist is a verified expert in human movement.

You Want to Prevent Injury

The physical therapists at Southeastern Physical Therapy don’t just work to heal injuries, they are also experts in preventing them. After a thorough assessment, a PT can help you design a program that will not only help you reach your fitness goals, but that can address any issues that increase your risk for injury.

You Want Unbiased Advice

Yoga instructors will want you to do yoga. Personal trainers will want you to come to their gym. Pilates instructors will want you to do Pilates. Strength coaches will want you to strength train. A physical therapist doesn’t have a bias or vested interest as to what type of fitness regimen you choose. They are only interested in helping you reach your goals.

You Have a History

If you have some kind of history that affects your ability to exercise, a physical therapist is the best person to help you design a fitness regimen. It doesn’t matter if it’s an old injury from athletics or work, back pain that comes up from time to time, COPD, arthritis or heart disease, a PT can help you safely work around it and meet your fitness goals.

About Southeastern Physical Therapy

Founded in 1999, Southeastern Physical Therapy (SEPT) is locally owned by Darren Cady, a physical therapist. We are proud of our long-term commitment and service to Buncombe County, Henderson County and the surrounding areas.

Southeastern Physical Therapy leads the way in sports rehab and physical therapy – treating orthopedic, muscular, bone and joint injuries, ailments and pain. Whether it is a sprain or post- operative repair, we have the experience and expertise to do the best job and get the results you deserve.

Southeastern works with all provider networks and welcomes walk-ins. All insurances are accepted, including Medicare and Medicaid. And, with 8 outpatient locations and over 90 Physical Therapists and Physical Therapist Assistants, Southeastern will provide you the care and attention you need with the convenience of a clinic near you.

Learn more about Southeastern Physical Therapy at: www.southeastpt.com.

Southeastern Physical Therapy Says: When the Weather Gets Cold, Don’t Forget to Warm Up!

We all know here in the Asheville, North Carolina area that colder weather means some changes to how we exercise. Of course, it’s harder to motivate yourself to get outside for a run or bike ride when the temperature drops, and the shorter days compress our schedules, but there are changes in your body that affect your ability to exercise too. For many people with arthritis or other joint problems, cold weather brings more complaints of pain. To stay warm, our bodies narrow blood vessels to reduce bloodflow to the skin, and more superficial muscles. That means that there is an increased risk of muscle strains in the cold. There is also an increased strain on the heart because of the narrowed blood vessels. This isn’t to say that you shouldn’t be active outdoors in the cold, it just means you may have to make a few changes to your routine. Here are a few changes the team at Southeastern Physical Therapy wants you to consider:

Warm up right

A good warm up is always important, but because of the tendency for joints to be stiffer, and bloodflow to muscles to be reduced in the cold, it’s even more important that you do it right this time of year. To start, do something to get your heart rate up a bit, maybe a brisk walk or light jog. Follow that up with a dynamic warm up rather than static stretches. This could include walking or jogging while pulling your knees up high to your chest. Maybe some high kicks in front of you with straight knees to get your hamstrings loosened. A walking lunge with an upper body twist can get your whole body moving. Cater your warm up to what you have planned in your workout. If you’re not sure how it should look, ask your physical therapist!

Dress right

Dressing in layers allows you to adjust your insulation to your activity level. After you warm up, you might want to take off a layer to avoid getting too hot during your main activity. You’ll have it there later to put back on when your activity level drops and you start getting too cold.  Don’t forget about the sun either – just because it’s cold doesn’t mean the UV rays are gone. Sunscreen and sunglasses aren’t just for the summer. A lip balm with SPF can protect you not only from the sun but from the wind too.

Stay hydrated

Drink water before, during, and after your workout. The temperature may be down, but you’ll still sweat and you’ll still lose water vapor in your breath. The drier air in winter lets your sweat evaporate more quickly, so it’s easy to underestimate how much fluid you’ve lost.

Cool down

When you’re done, don’t rush to get inside and crawl under a blanket. Cool down properly. Keep moving with a walk or another form of active recovery to let your heart rate come down. After exercise is the right place for static stretching. You can also head inside for some foam rolling or self-massage.  The days being shorter and the temperatures being lower don’t mean you’re stuck inside for all of your exercise. If you follow these tips, you can safely keep moving outside. If you’d like a customized warm up or cool down, or have questions about your exercise routine, your physical therapist is a great person to ask!

About Southeastern Physical Therapy

Founded in 1999, Southeastern Physical Therapy (SEPT) is locally owned by Darren Cady, a physical therapist. We are proud of our long-term commitment and service to Buncombe County, Henderson County and the surrounding areas.

Southeastern Physical Therapy leads the way in sports rehab and physical therapy – treating orthopedic, muscular, bone and joint injuries, ailments and pain. Whether it is a sprain or post- operative repair, we have the experience and expertise to do the best job and get the results you deserve.

Southeastern works with all provider networks and welcomes walk-ins. All insurances are accepted, including Medicare and Medicaid. And, with 8 outpatient locations and over 90 Physical Therapists and Physical Therapist Assistants, Southeastern will provide you the care and attention you need with the convenience of a clinic near you.

Learn more about Southeastern Physical Therapy at: www.southeastpt.com

Headed back to the gym? Try these tips

By Darren Cady
Originally posted at Blue Ridge Now January 2020

Whether you are new to exercise or getting back into a routine after a break, it’s essential to start slowly and intentionally. With the following tips, you’ll set yourself up for success and reduce your risk of injury.

Note: Always consult with your physician before beginning an exercise routine.

Seek professional guidance: An exercise physiologist, certified fitness trainer or physical therapist can help you choose the right exercises for your body and health goals. He or she can also show you how to properly perform each exercise, so you reduce your risk of injury.

Start small: Begin with 10 to 15 minutes of exercise three days a week. As your fitness level improves, you can increase the intensity and duration of your workouts.

Go low and slow with weights: It’s easy to hurt yourself by attempting to lift weights that are too heavy. Even if you used to lift a certain amount a few months or years ago, you should still start lighter to avoid injury. Once you can comfortably complete a set of 10 to 12 reps with excellent form, you can gradually increase your weight.

Take rest days: Prevent overuse injuries and burnout by scheduling in at least one day off from exercise each week. This allows your muscles to rebuild and recover.

Mix up your workouts: For the best fitness results, incorporate cardiovascular activity, strength training and flexibility exercises into your routine.

Get your heart pumping: Cardiovascular exercise helps keep your heart healthy and releases feel-good endorphins. Try running, walking, swimming, cycling, kickboxing, aerobics, dance or recreational sports. Work your way up to 150 minutes of moderate exercise or 75 minutes of vigorous exercise each week.

Incorporate strength training: Strength training boosts your metabolism, strengthens your muscles and helps prevent injuries. Try weightlifting, resistance band training, Pilates, barre exercises, or bodyweight exercises, like pushups, lunges and squats. Aim to do two strength-training sessions weekly for each major muscle group, including your upper body, lower body and core.

Don’t forget to stretch: Stretching can help decrease muscle soreness and stiffness, improve your range of motion, and the risk of injury. Stretching is safest when your muscles are warm from exercise.

Wear the right shoes: Supportive, comfortable shoes are essential to a good workout. Choose the right pair based on your activity of choice, whether it’s running, walking, cross-training or hiking.

Stay hydrated: While there’s no specific amount of water that’s right for everyone, the American Council on Exercise suggests drinking 17 to 20 ounces of water two to three hours before exercising, 8 ounces of water 20 minutes before your workout, 7 to 10 ounces every 10 to 20 minutes while exercising, and 8 ounces of water within 30 minutes after you finish working out.

Listen to your body: If you feel pain, are lightheaded or have trouble catching your breath, stop exercising immediately and take a break. If you are very sore or tired one day, it’s OK to take a day off to rest and recover. Contact your doctor if you experience chest pain or difficulty breathing.

The benefits of regular exercise:

If you need motivation, here are some benefits of regular exercise: more energy, healthy body weight, increased self-confidence, better mood and mental health, less stress, better sleep, improved balance and coordination, lower risk of falls, less arthritis pain, and reduced risk of diabetes, heart disease, and certain types of cancer.

With the right plan and mindset, you can reach your fitness goals and feel better than ever this year.

To find a primary care provider near you, visit www.pardeehospital.org.

Darren Cady is the director of Pardee Outpatient Rehab.

Post-Concussion Rehab

Post-Concussion Rehab: this patient is rehabbing following a fall about one year ago. Balance, stability and coordination are all affected and these are some examples of exercises used to challenge these body systems.

#sept #concussionrehab #fletcher #arden #southeasternathletes #southeasternphysicaltherapy #concussion

2019 Broadmoor Golf Tournament

Great turn out at our annual golf tournament for coaches, athletic directors and administrators from our local school systems in Buncombe County, Henderson County and surrounding areas! The course was in great shape, the weather cooperated and the atmosphere was incredible.

A special thanks to Southeastern Sports Medicine and Pardee for co-sponsoring the event and thank you Broadmoor Golf Links for hosting–great job! We’re looking forward to doing it again next year.

2019 Fairview Business Association Meeting

Southeastern Physical Therapy would like to thank the Fairview Business Association for allowing us to host their monthly meeting last night in our Fairview clinic.

The Fairview community has been extremely welcoming to Southeastern and we are very lucky to have the opportunity to help them overcome injuries and pains so that they can return to all the things they enjoy doing!

(Below: Southeastern Physical Therapy’s very own Ryan Smith and Phillip Adams hosting the 2019 Fairview Business Association Meeting.)

Deck the Trees Grand Opening Gala 2018

Southeastern Physical Therapy is honored to have been a sponsor at last night’s Deck The Trees Grand Opening Gala in support of the Swannanoa Valley Christian Ministry Fuel Fund!

100% if the proceeds go to helping families in the area heat their homes during the winter. Last year, the event helped over 600 families by raising over $25,000.

The Trees will remain up at the Monte Vista Hotel in Black Mountain, NC and people can stop by to help donate to the wonderful cause and vote on their favorite tree from now until December 19th.

Southeastern Physical Therapy was a silver sponsor and helped make this night and event possible.

(Southeastern’s own Ryan Smith is featured below with Merle Arcand – Ryan’s point person on setting up the sponsorship. Merle is a big fan of Southeastern Physical Therapy and how we can help people. Thank you both!!)

North Asheville Location Opening November 19, 2018!

Southeastern Physical Therapy is happy to announce the opening of its newest location in North Asheville on November 26, 2018!

Our North Asheville location will serve downtown Asheville, East Asheville, Montford, Grove Park and Mountainbrook.

We bill all insurances in a clinical practice setting.

Southeastern specializes in the treatment and post-operative care of the Shoulder, Knee, Ankle, Elbow, Hip, Cervical Spine and Lumbar Spine.

To schedule an appointment please call (828) 274-2188 or Fax (828) 274-7843