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How to Make a Homemade Reusable Ice Pack

When you have an acute injury or are recovering from surgery, it is often recommended that you apply ice to help control swelling, inflammation and pain to the affected area.  Rest, Ice, Compression and Elevation can all help control what occurs at the injured site.  The body’s first response is to send a lot of blood and fluid to the injured area to clean it up and prepare the tissue for healing.  It is normal to feel pain and stiffness in the acute phase of healing.  Using an ice pack helps by causing vasoconstriction or a closing down of blood vessels to limit the amount of swelling that tends to limit motion at the injured site.  Application of cold will also reduce pain.  Some people try to use ice in a bag but ice cubes eventually melt and if you place just water in a bag in the freezer, you will end up with just a chunk of ice that is not able to contour around a body part easily.  When using ice, always have a towel or pillowcase between your skin and the cold pack.  Cold treatment is usually used for 10-15 minutes at time. Here is a recipe for how to make a reusable homemade ice pack that will chill up more like an ice/slushy bag that will contour around your sore body part and can be placed back into your freezer to “reslush” up again for the next use! Put ½ bottle of isopropyl (rubbing) alcohol in a medium sized Ziploc baggie and add water until the bag is about 2/3 full.  Seal the baggie, removing...

Physical Therapists stand at the ready to help with the Opioid Crisis

Physical Therapists stand at the ready to help with the Opioid Crisis   Did you know that Physical Therapy is a profession that was actually birthed out of national crisis situations?  In 1917, the US War department’s surgeon general saw the great need for a special group of people who could intervene to help injured soldiers during World War I.  His attention was drawn to England where education was being given to young women in teaching them how to help with the traumatic injuries of war.  The United States sent a young woman, Mary McMillan, to receive this education and to return and begin a program here in the US.  She became the first “physical therapist” in the United States. The early physical therapists were called Reconstruction Aides.  86,000 soldiers were treated from 1918-1920.  Proving that many men could be returned to useful lives avoiding serious disability, the principles of physical therapy became so definitively established that civilian hospitals began to provide a staff of such workers.   The field continued to grow even more after World War II.  The national crisis of the Polio Epidemic also found the US medical system in need of skilled individuals to address the physical needs of children and adults recovering from polio.   Dr Robert Lovett, an orthopedic surgeon dealing with the aftermath of polio conceptualized the “team approach” to rehabilitation for polio and he united doctors, nurses, physical therapists and brace makers to work together  to help address the polio epidemic. Today, physical therapy has evolved into a healthcare profession that requires a doctoral level of education and can address individuals with catastrophic...

Avoiding Forward Head Posture

  Avoiding Forward Head Posture: Tips to make easy adjustments in your daily life:    Your spine is designed to support you and help you carry yourself. It is mechanically designed with unique curvatures and interconnections to give you freedom of movement as well as support so that you can complete tasks.  Muscles attaching to the front and back of your spine also work most effectively to produce healthy motion when your spine is in good postural alignment.           Modern life can be both sedentary and stressful. Many persons face long commutes sitting in cars or airplanes.  Students spend long hours at desks and hunched over tablets and phones.  Work follows us home where we often are on computers and various devices all of which place us in poor postural positions.  Our spines were not designed for the amount of time that we position ourselves throughout our modern lifestyles.  Modern conveniences are creating detrimental postural configurations which definitely contribute to the development of neck/back pain, headaches and shoulder impingement syndromes.  Forward head posture can definitely be avoided once you know what to do.                 When the spine is held in good alignment, the forces through the spine are minimal. However, these forces change when a more forward head position is assumed. Mechanically, these increases in force will, over time, result in the wear and tear of the small joints of the neck and the intervertebral discs which cushion the spine.  It also creates changes in the length and flexibility of the muscles that control posture, neck movement. and...

Avoiding Tech Overload that can cause Tech-induced Injuries

Just as the words Facebook, Twitter, Xbox, cell phone, tablet, laptop and Snapchat have made their way into our everyday life and vocabulary, new medical conditions are surfacing due to how we are physically interfacing with all the great new technologies available to us. TEXT NECK For example, could you be using your cell phone, laptop, electronic book or other digital device in a way that may cause the condition known as “Text Neck”? Your head weighs an average of 10 to 12 pounds and places this weight onto your spine. However, if you bend your neck forward and look down, the weight on the cervical spine begins to increase. Take a look at how a normal 10-12 pound load on the neck changes with the angle at which you are holding your head on your neck: 15 degree bend: 27 pounds 30 degree bend: 40 pounds 45 degree bend: 49 pounds 60 degree bend: 60 pounds That amounts to a great deal of unnecessary wear and tear on the joints of the neck! Think about how often you are looking at a device in this way. If you have high school or college age students, the amount of time they do this may exceed many of us. When tissues of the spine are placed in these positions of stress repeatedly and for prolonged periods of time day in and day out, it can lead to tissue inflammation, muscle strain, pinched nerves, herniated discs, and headaches. Medical experts are growing increasingly concerned with the amount of people and particularly young people who require spine care. To avoid this poor...