,If you’ve never been through physical therapy, it’s understandable to feel hesitant, nervous, or even a bit scared about what the experience will entail. But rest assured, there is nothing frightening about physical therapy. In fact, it’s something you can look forward to, because it just might be the ticket to getting you back to 100% again.

Here are some of the most commonly asked questions about physical therapy:

What Should I Wear to Physical Therapy?
The main rule to follow here is to dress comfortably. You will be moving around, so I’d recommend you wear loose-fitting clothing, such as a t-shirt, a sweatshirt, shorts, or a pair of sweatpants. Comfortable footwear, like sneakers, are also a must. If you’re coming right from work and your clothes are constricting, simply pack a bag of comfy exercise clothes and change upon arrival.

Does Physical Therapy Hurt?
While all injuries vary in severity, and pain thresholds are different, physical therapy generally will not hurt. You may feel some discomfort, since the painful area or injury site is the focus of the therapy, but our amazing staff will work closely with you to ensure you’re feeling as little discomfort as possible while still receiving helpful therapy.  It’s important to communicate thoroughly with your physical therapist, so he or she is aware of how you’re feeling at all times. The patient-therapist relationship is critical to your healing journey, so don’t hesitate to let your therapist know if you’re uncomfortable.

Do You Accept My Medical Insurance?
The Smith Clinic does accept most medical insurance plans, but you can find out for sure by calling us at (901) 756-1650. Just make sure to have your insurance card handy, and we’ll get started on learning more about your coverages!

How Long Is Each Treatment?
Each treatment session varies in length depending on your injury and what is being treated. In general, however, most sessions last between 30 minutes and one hour.  We know you have a busy schedule, so if you need a quick session, just let us know and we’ll do our best to accommodate your needs.

Do I Need a Referral?
You do not need referral or prescription from your doctor when going for physical therapy thanks to Direct Access, which allows The Smith Clinic to implement a treatment plan for 30 days in the state of Tennessee. No more prescriptions, referrals, or unnecessary doctor’s appointments standing in the way of you getting physical therapy!

If you need physical therapy, we are here for you! The Smith Clinic will ease your mind and remove any trepidation you might have about PT, and we will work with you closely to ensure you’re getting the most comfortable treatment that puts you on the road to recovery. Give us a call at (901) 756-1650 or fill out a form online to set up your first appointment.

When you think about a debilitating headache, the first thing that comes to mind is probably a migraine headache, right?  Migraines are, indeed, a very serious issue, but there is another kind of headache that can be debilitating as well, and it’s called a tension headache.

A tension headache can be caused by several different factors, but most commonly, the cause is not enough sleep, skipping meals, decreased fluid intake, stress, depression, and anxiety.  Tension headaches can occur in episodes of a few times a month, or they can be chronic, occurring 15 or more times a month over a three or more month period.

Some other facts about tension headaches:

• Tension headaches are the most common type of headache.
• They can last as long as several days or as little as 30 minutes.
• Some people feel a tension headache only in their head, while others can sense pain in their neck and shoulders as well.
• Tension headaches do not typically come with the migraine symptoms of vomiting and nausea, but light sensitivity can be a factor.

Healthline.com says, “Tension headaches often respond to treatment and rarely cause any permanent neurological damage. Still, chronic tension headaches can affect your quality of life. These headaches can make it difficult for you to participate in physical activities. You may also miss days of work or school.”

You have probably taken ibuprofen or acetaminophen in an effort to get pain relief from your tension headaches.  But when tension headaches begin to impact your daily routines, it may be time to try something new to rid yourself of the pain.  Physical therapy just might be the alternative you need.  

During your physical therapy appointments, your physical therapist will:

• Pinpoint the cause of your tension headaches
• Identify the areas producing the most tension
• Focus on the muscle in need of tension relief
• Facilitate relaxation techniques
• Implement muscle relaxation techniques

Many people don’t consider physical therapy for tension headaches, because there isn’t an accident or a surgery that requires rehabilitation.  However, you don’t need a prescription from your doctor to get physical therapy… you simply call The Smith Clinic, schedule your appointment, and we’ll handle the rest.  It’s that easy!

Call us today at (901) 756-1650 to get started, and we’ll be looking forward to helping you get rid of those tension headaches for good!

The holiday season is upon us, and calendars are quickly filling up with parties, shopping and Christmas cheer. As the days roll by these next few weeks, may we not forget true Christmas magic comes in the form of giving & human kindness. 

Will you join us in giving back this Christmas? 

Room in the Inn-Memphis is a ministry that serves people experiencing homelessness, with the mission of serving in a safe environment of hospitality. The Smith Clinic will be collecting the following items through December 20th to help fill the Room in the Inn's guests' needs during the winter months:

• Warm, insulated gloves 
• Sizes 2x & 3x white t-shirts (Walmart or Amazon)
• Rain ponchos (Dollar Tree)
• Gently used coats 

Please bring all donations to The Smith Clinic by 12/20. 

For more information on The Room in the Inn or for additional ways to give, please visit: www.roomintheinn-memphis.org

In addition to collecting for Room in the Inn, The Smith Clinic is honored to participate in another special cause this year.  On Saturday, December 14, Wreaths Across America will be at Memphis National Cemetery to remember and honor our veterans through the laying of Remembrance wreaths on the graves of our country's fallen heroes and the act of saying the name of each and every veteran aloud. 
The Smith Clinic would love to honor a veteran that is near and dear to you, by laying a wreath in their honor.

If there is a veteran you would us like to honor, please send their name to smithclinic@yahoo.com by December 9th. For more information on Wreaths Across America, please visit their website at:
https://www.wreathsacrossamerica.org

As the temperatures begin to drop, we often see an influx of patients complaining of what we call, “cold weather pain.” As the winter goes on, and temperatures drop and the wintery weather continues, these cold weather pain complaints only get worse. So, what’s the deal with these cold weather pains? Are they real? Why does your body hurt more in the winter?
It’s common for people with arthritis or with a history of joint pain to notice when the cold and damp weather hits. Knee pain, hip pain and even pain in the chest, spine and thorax are often reported with increasing rates during the colder winter months. So what is happening inside the body to create these cold weather pains?
Here are a few theories on what may be happening inside your body if you suffer with cold weather pains: 

1. When the temperature drops, less blood circulates to our extremities. This can lead to feelings of stiffness and pain in our moving parts. 
2. The other weather-related issue that can cause cold weather pains is barometric pressure change. When we shift from a high-pressure system to a low pressure one (or its reverse), this can trigger an inflammatory response in our joints, especially for those who are already sensitive due to arthritis. This is one reason why retirees often live in dry, hot climates with little fluctuation in barometric pressure. Dry, hot weather relieves joint pain.
3. In the winter time, we also see an overall decrease in physical activity with darker, colder days and less time spent outside. Lack of exercise, loss of strength, and loss of flexibility due to decreased winter time activity may also cause more cold weather pains. Generally speaking, all bodies feel better when exercised regularly. Bodies that are strong, flexible and fit suffer from less overall body aches and pains in the winter and throughout the year.

Here are some tips to prevent cold weather pains this winter:1. Keep Moving! If you can’t exercise outside, get inside and exercise daily. Whether at a fitness center or in your living room, 30-45 min. per day of strength, cardio and flexibility training is important to keep those cold weather pains away.
2. Stay Hydrated.Sometimes when the weather is colder, we may not drink enough water. Water helps keep your system balanced, your joints lubricated and your system flowing. It allows for easy secretion of wastes and helps your body run smoothly.
3. Check your Vitamin D.In the winter months, we are more susceptible to being Vitamin D deficient. 70% of Americans have insufficient levels of Vitamin D, which often leads to muscle, bone and joint pain. Check your levels with your family doctor.
4. Warm Up!Taking Epsom salt baths, warm showers and saunas are a great way to relieve cold weather pains. The warmth improves circulation and mobility in those cold, stiff joints experiencing cold weather pains.
Once we reach the age of 50, orthopedic pain is the leading cause of disability for people worldwide. Keeping our bodies moving and healthy is the key to our quality of life. Whether you are suffering with a cold weather pain or some other body pain, physical therapists are always just a phone call away. Physical therapists are doctorate level-trained health care professionals who specialize in keeping the body moving and healthy throughout life. It’s never too late to start, and physical therapists can prescribe programs uniquely designed based upon what you need.  
As always, if you are suffering with cold weather pains, knee pain, hip pain, shoulder pain, ankle pain, foot pain, lower back pain, jaw pain, headache pain or neck pain, and you live in the Mid-south, feel free to The Smith Clinic to schedule an evaluation...it would be an honor to help you!

Strength training for seniors is safe and effective for men and women of all ages, including those who are not in perfect health and those who are aging. In fact, people with health concerns and older adults often benefit the most from an exercise program that includes lifting weights a few times a week. For older adults, a decline in muscle strength potentially has more severe consequences in daily living than a decline in cardiovascular fitness.

The aging process is traditionally viewed as a progressive decline in health, but studies show that this decline is often linked to inactivity. Strength training are activities that help you build strength, maintain bone density, improve balance, maintain proper posture, improve coordination and mobility, reduce your risk of falling, and help you maintain independence in performing activities of daily life. Strength training requires little time and minimal equipment. 

What are the benefits of strength training for seniors?

• Strength of the arms, legs, and back declines at approximately 8-10% per decade after, approximately, age 30. Physical frailty (i.e., a severe impairment in strength) is an inevitable consequence of a long life. Therefore, an exercise program with strength training activities will reduce the risk of accidents due to physical frailty.
• Strength training can be very powerful in reducing signs and symptoms of numerous chronic conditions such as arthritis, diabetes, osteoporosis, obesity, and back pain.
• Restoration of balance and reduction of falls.
• Strengthening of bones; post-menopausal women can lose 1-2% of their bone mass annually. Strength training can increase bone density and reduce the risk for fractures among women.
• Provides a healthy state of mind.

Strength Training, Balance, and Falls
Falls are the most common of all accidental events in the elderly population, and lower limb muscular weakness is often the cause. Performing a regular strength training program will almost always result in improved balance, coordination, and a reduced risk of falling. It is important to understand, however, that some balance problems, particularly those caused by irregularities in the vestibular system, may be irreversible. But exercises that challenge balance on one or both legs, coordination, flexibility, antigravity strength, trunk strength, and ankle strength can significantly improve balance of older adults. An active muscular system depends mostly on muscle strength, which serves as the body’s most effective energy absorber. Therefore, muscle strength, gained through strength training exercises, can potentially reduce the severity of the impact if a fall does occur.

Frequency, Intensity, and Duration of Strength Training for Seniors
The frequency, intensity, and duration of a strength training program is going to vary from person to person, depending on their initial strength, physical fitness level, and other pre-existing health conditions. It is important to find the right balance between exercising conservatively to prevent injury and exercising consistently to increase strength.

• As a general guideline, when weight lifting, if you are unable to perform two sets of ten repetitions in good form, reduce the weight to an amount so you can lift ten times in good form; rest for one to two minutes, then repeat for a second set.
• If you can do up to 20 repetitions at one time in good form, without a break, then during your next workout, increase the weight.
• Your exercise plan should involve weight lifting, or strength training, at least three times per week.

Exercise Safe and SmartRefrain from exercising and strength training if you:

• Have a cold, flu, or infection accompanied by a fever.
• Have significantly more fatigue than usual.
• Have a swollen or painful muscle or joint.
• Have any new or undiagnosed symptom.
• Have chest pain, or irregular, rapid, or fluttery heartbeat.
• Have shortness of breath.
• Have been advised by your doctor not to exert yourself for an extended period of time due to illness, surgery, etc.

Exercises to Improve Your Strength
These activities will help you build strength, maintain bone density, improve balance, coordination, and mobility, reduce your risk of falling, and help you maintain independence in performing activities of daily life. As you’ll see, strength training requires little time and minimal equipment.
Warmup
Always perform a warmup prior to strength training (and stretching is NOT a warmup). To get your muscles warm and loose, walk for 5 to 10 minutes. Walking will help direct needed blood flow to your muscles, prepare your body for exercise, prevent injury, and gain maximal benefit from the exercise. Warm muscles respond better to the challenge of lifting weights.
Squats—Lower Limb Strength
In front of a sturdy chair, stand with feet slightly more than shoulder-width apart. Cross your arms over your chest and lean forward slightly at the hips. Making sure that your knees never come forward past your toes, lower yourself in a slow, controlled motion, until you reach a near-sitting position. Pause, then slowly rise back up to a standing position, keeping your knees over your ankles and your back straight. Never let your knees touch throughout the entire motion. Repeat ten times for one set. Rest for one to two minutes, then complete a second set of ten.
Wall Pushups—Upper Limb Strength (arms, shoulders, chest)
This exercise is less challenging than a normal pushup and will not require you to get down on the floor. Find a wall that is clear of any objects. Stand a little farther than arm’s length from the wall. Facing the wall, lean your body forward and place your palms flat against the wall at about shoulder height and shoulder-width apart. Bend your elbows as you lower your upper body toward the wall in a slow, controlled motion, keeping your feet planted. Pause, then slowly push yourself back until your arms are straight, but do not lock your elbows. Repeat ten times for one set. Rest for one to two minutes, then repeat for a second set of ten.
Heel Raises or Toe Stands—Lower Limb Strength
This is a good way to strengthen your calves and ankles and restore stability and balance. Near a counter or sturdy chair, stand with feet shoulder-width apart. If needed, use the chair or counter for balance. Slowly push up as far as you can, onto the balls of your feet and hold for two to four seconds. Slowly lower your heels back to the floor, in a controlled motion. Repeat ten times for one set. Rest for one to two minutes, then repeat for a second set of ten.
Biceps Curl—Upper Limb Strength
This exercise will make lifting daily objects, such as a gallon of milk, seem much easier! With a dumbbell (or if you do not have a dumbbell, a soup can will work too!) in each hand, stand, or sit in a chair, with feet shoulder-width apart, arms at side, and palms facing facing in front of you. Slowly lift up the weights by flexing your elbow. Keep your upper arms and elbows close to your side, as if you had a newspaper tucked beneath your arm. Keep your wrists straight. Slowly lower the dumbbells back toward your thighs, keeping palms facing forward. Repeat ten times for one set. Rest for one to two minutes, then repeat for a second set of ten.
Cool Down
Refer to the Stretching section on the main page of Health Tips for proper stretches to perform for cool down. A proper cool down will prevent future muscle soreness and help prevent injury.

Regular physical activity is fun and healthy. Being active is safe for most people, however, before starting a strength training program you should check with your doctor to make sure your strength training plan is safe for your health.

Perhaps you’ve noticed more men sporting mustaches and facial hair this month. Or maybe you’ve heard of No-Shave November and Movember and wondered what all the fuss was about. Movember and No-Shave November are two movements dedicated to raising awareness for some of the most common health challenges faced by men: prostate cancer, testicular cancer, and mental illness. The concept behind these movements is to go shave-free for the entire month of November (women can participate, too!). Then, at the end of the month, you donate the money you would have spent on shaving towards organizations that educate about cancer and suicide prevention, save lives, and aid those fighting these battles.

Throughout the world, women live longer than men, although this gap varies tremendously in less developed countries. According to the CIA World Factbook, in the United States, average longevity for women is 82.2 years for women and 77.2 years for men, a five-year gap.  Many men have the mentality of “if it isn’t broke, don’t fix it”, so if they cannot see or feel an external stimulus, they will think there is nothing ever wrong.  A majority of men are just not aware of what they can do to improve their health and live healthier and happier lives.

Being informed about the symptoms, risk factors, and available tests can empower men to lead a healthier life. So, in the spirit of raising awareness for men’s health during the month of November, we’ve compiled a list of what you need to know about some of the most prevalent health concerns in men.

RECOMMENDATIONS FOR MEN'S HEALTH BEGINNING AT AGE 20 AND BEYOND

1. Get an annual physical exam by your primary care provider, including blood pressure, and height/weight checks.
2. Annually screen for testicular cancer that includes monthly self-exams.
3. Have cholesterol testing every five years.
4. Screen for diabetes, thyroid disease, liver problems, and anemia.
5. At 30, screen for coronary heart disease, especially with a strong family history of the disease and/or risk factors.
6. At 40, screen for thyroid disease, liver problems, anemia, and prostate cancer.
7. At 50, screen for cholesterol every five years; annually screen for Type II diabetes; lipid disorders; and skin, colon, and lung cancer. Obtain a shingles vaccine.
8. At 60, screen for depression, osteoporosis, dementia, Alzheimer’s disease, and abdominal aortic aneurysm. Have a carotid artery ultrasound.
9. At 70, depending on previous findings, some screenings may be done every six months.

RECOMMENDATIONS FOR MEN’S HEALTH REGARDLESS OF AGE

1. Men have more difficulty handling stress than women, partially because women have better social networks and more friends with whom then can confide. Thus, men should seek out more friends, whether they are male or female.
2. Laughter increases endorphins, thereby increasing longevity. Get a sense of humor and engage with others with whom you can laugh.
3. Avoid excessive sun exposure.
4. Research the reliability of vitamins or herbs before starting them. Make sure it is recommended by professionals, not just the manufacturer of the item.
5. Don’t become a workaholic; it increases stress and can lead to health concerns such as hypertension and weight gain. Get a hobby that helps you decrease stress, exercise in the manner you prefer, and seek help with diet to maintain a desirable weight.
6. Men, especially young men, are known for engaging in risky behaviors. Wear seatbelts, helmets when riding bicycles or motorcycles, and please don’t text or talk on the telephone when driving.

When it comes to their health, too many men don’t talk and don’t take action. If you are worried about a friend or loved one and their risk factors, talk with them about early detection.  Help  them by reminding them to schedule an annual physical, if they don’t already have it on the calendar...it could save their life.