Muscle spasms are common–and can be debilitating–at least in the short term. While most muscle cramps pass within a few minutes, some can last quite awhile or happen so often they’re considered chronic. Whether you have an occasional spasm in your back or you suffer from foot cramps most nights, it’s time to better understand what’s going on and what you can do about it. 

What is a Muscle Spasm?

Most of us know what they feel like, but what’s actually happening? Muscle spasms, or cramps, happen when a muscle suddenly, and forcibly, contracts, then fails to relax.  

What Causes Muscle Spasms?

Although unpredictable and uncontrollable, there are contributing factors commonly associated with muscle cramps.

• Muscle fatigue or overuse–from cleaning the house to hitting the gym too hard, overuse can cause your muscles to tire, setting them up for cramping. 
• Dehydration is another significant factor in the equation. 
• Low electrolytes–a depletion of the salts and minerals in your system, often caused by heat or overexertion. 
• Injury–A prior strain or injury can result in the body guarding against a similar injury in the future. This constant state of readiness can cause muscles to spasm. 
• Prolonged sitting and poor posture can also manifest muscle spasms
• Stress–we all know when we stress, we’re not at our best. Tight shoulders, holding in breath, and poor sleep can all contribute to muscle responses. 
• Diet–there may be a dietary connection to your muscle issues.

Are Muscle Cramps an Emergency?

From a health perspective, muscle cramps are rarely a medical emergency. Although a trip to the emergency room is not uncommon when a long-lasting back spasm takes you down, for the sake of finding relief if nothing else. 

There are times, however, when a call to your doctor is advised. Dial up the phone if you experience substantial or uncontrollable pain, numbness in one or both legs, noticeable swelling in the location of the cramp, skin changes in the area, or the inability to sleep due to cramping.

How Do I Treat Muscle Spasms at Home?

1. When a muscle spasm hits, it typically demands your immediate attention. If the cramp is in the lower extremities such as the foot, calf, or thigh, try to walk it out. Often using the surrounding muscles, ligaments and tendons will facilitate the release of the cramp. 
2. Try gentle stretching to relax the affected muscle. Massage or counter pressure may also provide relief. 
3. Drink a large glass of water and keep the hydration going to potentially help with additional cramps.
4. Since cramps are often a result of overexertion, be sure to factor in plenty of rest too. 
5. For intense muscle cramps, such as when your back seizes up, use ice for 20 minutes every hour for the first few days. After three to five days, alternate heat and ice or rely on heat alone. 
6. If approved by your doctor, use anti-inflammatory medication such as Ibuprofen. Your doctor may additionally prescribe muscle relaxants.

How Can Physical Therapy Help With Muscle Cramps?

You’ll receive a targeted plan so you can progress away from the pain while increasing your strength and activity level. This may include instructions on proper stretching prior to activities, or treatment of an injury to prevent muscle knots from forming. 

In addition to offering guidance about what exercises to do and which ones to avoid, physical therapy can offer a higher level of ice and heat therapy, E-Stim treatments, and massage. Exercises inside the office and at home will address posture, weak muscles, inflexibility, and stress that may be contributing to the issue.

Can I Prevent Muscle Cramps?

Maybe and maybe not. Again, it depends on the core issue. However, you can reduce your risk of a repeat performance by staying hydrated and participating in moderate exercise on a regular basis. Avoid over straining muscles through work or working out and minimize physical exertion in hot weather. Also, wear properly fitting and supportive shoes. Finally, create a habit of gentle stretching in the morning and again before bed, as well as after exercise.

Most muscle spasms will disappear without issues. However, if you struggle with chronic muscle cramps or have other coinciding symptoms, a visit to your primary doctor or physical therapist can set you on the right track to recovery. Give Encore a call to find out how we can help!

Appointments with your physical therapist mostly take place in the office, but your physical therapy (PT) take-home exercises are an equally essential part of your regimen. The good news is, it’s easy to hold true to your commitment to improve your physical health, regardless of where you are. At home, in the office, or riding in planes, trains, and automobiles, there’s always a way to bring your PT along. Here’s how.

Communicate!

In order to take your PT on the road, you’ll need to have a good plan in place and an ongoing relationship with your physical therapist. Don’t just leave town, ditch appointments, and skip your exercises or you’ll lose ground in your progress. 

Start by making sure you understand the expectations. If you’re unsure of how to do any exercise, always ask your physical therapist. Many exercises hardly feel like exercise at all so it’s easy to overdo it. But before you try to elevate your exercises to the next level, check in. The small movements are probably doing more than you think and ramping it up can do more harm than good. In fact, PT is as much about the small muscles and connective tissue as it is about the large muscle groups so follow directions as closely as possible. However, if you feel the exercises are too difficult or they cause significant pain, contact your therapist. Similarly, if exercises seem unhelpful or entirely too easy, bring it up at your next appointment. 

While you’re at it, discuss challenges you’ve incurred while trying to fit in your PT. For example, if you put in long hours at the office, let them know so they can cater exercises to that environment. The same goes for the car, the plane, or the hotel room. 

At the Office

Most PT exercises are versatile and location independent, meaning you can do them anywhere. However, if getting on the floor at the office isn’t going to work, you can perform exercises against a wall, free standing, or even at your desk. Depending on what you’re being treated for, your therapist can help you identify exercises you can incorporate into your work day while using proper techniques. 

On a Plane

If you struggle with back or neck pain, airplane rides can exacerbate the situation. Plus, it’s not easy to drop to the ground or lean against a wall while in the air. However, you can perform abdominal strengthening exercises in your seat, relax back muscles, perform stretches and properly support your neck. The key is to think ahead for airplane travel.

Take advantage of wait times in the airport, performing simple stretches and exercises instead of mindlessly scrolling on your phone. 

Once on the plane, use your sweatshirt rolled up behind your back for lower lumbar support. Bring a tennis ball or racket ball to sit or lean on for counter-pressure. Also make sure you get up to walk the aisle every hour or so, as the fasten seatbelt sign allows. 

At Your Destination

Doing physical therapy away from home is typically not much different than what you’re used to. Physical therapy at home generally doesn’t require any equipment, but if it does, be sure to bring your stretchy band or other lightweight aids with you. Most often, you can find a substitute. For example, if you typically place a yoga block beneath you, use a rolled up hotel towel instead. Similarly, skip hauling the weights and use soup cans at your vacation rental instead.

What to Do if You’re Going on Vacation

Firstly, and most importantly, don’t skip your physical therapy home exercises. You don’t want to set yourself back.

Secondly, check in with your physical therapist before you go. Your PT can give you stretching and strengthening exercises to progress through even when you can’t get into the office. 

Thirdly, hold yourself accountable. If you’ve been attending PT in person two times a week and doing exercises at home three times per week, make a plan to keep it up while you’re away. Remember, PT home exercises generally only take 15-30 minutes a day. Do yourself a favor and stick with it so you maintain your strength and mobility. Create a routine, doing your PT first thing in the morning before you make excuses or get busy doing other things. 

Finally, contact your PT if you have any questions or concerns, even when you’re away from home.

When looking at wellness holistically, mental health is as central to the complete picture as weight, inflammation, energy levels, and immunity response. As part of your medical professionals team, physical therapists welcome the opportunity to help manage optimal mental health along with physical health.

In characterizing physical therapy, it’s natural to focus on the physical benefits of treatment, such as increased range of motion, strength, and stability. However, the overarching goal of physical therapy is to optimize overall health, wellness, and function. To do that, we can’t ignore the central role the brain plays in healing the body.

While a physical therapist (PT) does not replace a mental health professional (therapist, psychologist, psychiatrist), there are many ways your PT can be part of your mental health management regimen, particularly for the most common issues such as anxiety and depression. 

Help you Understand the Importance of Exercise

There are countless studies concluding the positive benefits of exercise, such as improved body image, increased energy levels, reduced stress, elevated mood, better sleep, and higher self-confidence. Exercise is also a central component of most mental health treatment plans. 

Design an Exercise Plan

Getting started with exercise is challenging. Sticking with it is even more difficult if you have physical obstacles that cause pain or limit your range of motion. This is where your PT shines as a key player in your mental health treatment strategy. At your initial visit, your PT will evaluate your physical state and identify areas that are posing challenges. From there, your PT will design a program tailored to meet your specific needs. Roping a PT into your medical team adds a layer of support to help you reach your physical, as well as mental goals. 

Cope with Stress

Stress comes from a variety of sources. Exercise helps mitigate the everyday stress we all face from life pressures and busy schedules. Dealing with physical challenges that limit your ability to exercise only adds to that stress. In addition, you may be addressing anxiety following or preceding surgery, or reeling from the shock of an accident or injury. Chronic pain commonly leads to feelings of depression and even desperation.

Your PT is an important tool in maneuvering through those feelings. He or she will meet you wherever you’re at in regards to your fitness abilities. They will create a plan that will get you moving again while considering your limitations. In short, there is an exercise plan for every ‘body’ and your PT will help identify it so you can reap the stress-reducing rewards.  

Other Mental Health Benefits of Physical Therapy

Increasing movement comes full circle with better sleep, more self-confidence, lower stress, and thus, better mental health stability (as part of an overall treatment plan). But physical therapy offers other mental health benefits beyond increasing mobility and strength. For example, consistency is another pillar of mental health. Regular appointments offer structure through face-to-face interactions and routine home exercises.

In addition, physical therapy aids in managing pain. As stated previously, chronic pain can be a deterrent to exercise, and a primary contributor to depression. Addressing the core issues of the pain can improve the ability to cope with the associated mental health aspects. 

In a more general sense, physical therapy empowers the patient with hope, a plan, and a better understanding of their condition and the requirements to reach their goals. 

Physical therapists are one piece of the mental health treatment puzzle. Inasmuch, they are skilled at communicating with other health professionals and members of your support team. For example, a PT may understand and respond to the effect of certain medications your doctor prescribes. Similarly, your PT can work with your personal trainer to identify appropriate exercises that are in alignment with your goals.  

Wherever you are on your physical and mental health journey, tapping into the resources at Encore Physical Therapy can provide you with the assessment, support, and guidance you need to keep your mental health on track.

It’s easy to fall into a bit of a slump when physical ailments keep you from spending your days the way you’d like. But healing rarely happens on our preferred timeline. So when surgery or an injury has you down, take the opportunity to try new things. Here are some ideas to get you started.

1. Read

The world is an adventure in the pages of a book. You can get into a popular fiction series or read about a subject you’re interested in from the nonfiction section. Short stories, plays, poems, and magazines are all options too. Audiobooks count as well.

2. Needlework

Make gifts or simply practice a new craft. Try out embroidery or get a counted cross-stitch kit at the craft store. Keep your hands busy with crochet or knitting. Practice sewing or quilt making. If you’re really bored, you could always work on the mending pile.

3. Take a Class

Speaking of learning new skills, when you’re laid up is the perfect time to delve into something with your full attention. Consider music, history, writing, math, interior design, or any other topic you’re interested in. There are many options online so sign up before surgery and make sure you have the materials you need.

4. Movie Marathon

Whether you’re up to date with the newest Netflix releases or you find you rarely have time to complete a show, movies and TV series help pass the time. You can watch documentaries for intellectual stimulation or delve into a list of movies you’ve always intended to see.

5. Work a Puzzle

Puzzles can be completed while sitting at a table. But if your recovery requires you to keep a leg in the air, you can still work small puzzles or work them in sections using a TV tray. Puzzle books work too so load up on word searches, Sudoku, and crossword puzzles.

6. Get Organized

Daily life is hectic. But when recovery slows things down, take advantage of the opportunity to get organized. While you might not be able to gut the pantry or reorganize your closet by yourself, you could with an extra set of hands to help. When you’re flying solo, you can clean out the recipe box and create a monthly meal plan, complete with ingredient lists. You could also use your time to put together picture albums, scrapbooks or digital frames. It’s also a good time to get your financial life in order. Pay bills, order checks, make a budget, and organize paperwork for the next tax season.

7. Papercrafts

Right along with scrapbooking, you can learn origami, make paper snowflakes with the kids, or design and put together greeting cards so you have them for every upcoming occasion.

8. Podcasts

There’s a podcast for just about every category of interest and they’re free with a smartphone app. Try a few. Look for science, history, business startup, comedy, quirky, self-help, and so much more.

9. Learn Magic

While the magic might not make you heal faster, it will help pass the time. Entertain yourself and others with some basic magic, including card tricks.

10. Wood Carving

If it’s within your restrictions, use those idol hands to create wood carvings. Start with soft balsa wood and move into pine or cedar once you master the basic technique. Try your hand at wooden toys, a keychain, or animal figurines.

11. Learn an Instrument

Again, you’ll have to see what works with your specific recovery, but if allowed, consider piano, guitar, harmonica, flute, or even the drums. There’s no time like the present.

12. Plan Ahead

Pinterest is the perfect time thief. Use it to collect ideas for future home improvement projects. Then research costs and create a timeline and budget for the projects on your wishlist. Similarly, use the time to plan out your next vacation, complete with budget and itinerary.

13. Journal

Even if your injury only has you laid up for a few days, keeping a journal will help you remember the date it happened and your state of mind during recovery. A journal after a major event can help you process emotions, keep you organized, and provide a record for medical professionals who ask about your experience.

14. Learn a New Language

Aprender español, apprends le français, or lerne Deutsch. Between podcasts, online resources, and language apps, there’s no better time to learn a second, or third, language.

15. Connect with a Community

It’s not easy to have your life turned upside down from an unexpected surgery or injury. Give yourself a break and surround yourself with others who know and understand what you’re going through. Identify online communities where you can find support. Also rely on the resources in your own community, such as your surgeon, family doctor, in-home nurse, physical therapist, mental health therapist, Doordash delivery, grocery delivery, and Uber drivers.

16. Meditate

Meditation is a learned skill. While you’re on the mend, use the time to become a student of the art. Start with short 1-5 minute guided meditations and work up to longer options. You’ll find a vast array of topics to meditate on, from stress reduction to sleep to healing. Check out Headspace or Insight Timer to get started.

17. Exercise

Once you’ve been given the green light to exercise, follow the guidance of your medical team. It might be simple movements in your chair or bed. For other injuries, exercise might mean walking short distances. Whatever it is, check with your physical therapist or doctor if you have any doubts about how or how often to perform the tasks. Also make contact if your condition worsens or you can’t keep pain under control. 

Remember each hour and every movement brings you one step closer to healing so you can get back to other activities you’ve had to shelve in the short term.