Need a Little Help Getting Active? Try Physical Therapy
You know that regular exercise is crucial to living a healthy lifestyle. The CDC recommends adults aim for 150 minutes of moderate activity a week–about 22 minutes a day, so you don’t have to toil away in the gym for hours. But hitting those numbers can still be a challenge, especially if you struggle with persistent pain or limited mobility.
That’s where physical therapy at ARC Physical Therapy comes in. We’re movement experts who understand all the impairments in your musculoskeletal system that can keep you from living the active, healthy lifestyle you crave. From pain management to maximizing your athletic performance, we’ll help you meet your exercise goals.
Here are just a few of the ways we can help you get healthier. Ready to get started? Call our clinic today!
We Can Reduce Pain and Restore Mobility
Many orthopedic conditions and injuries can make regular exercise feel difficult (if not impossible). Osteoarthritis, herniated discs, tennis elbow–all can make you feel like it’s easier just to sit this one out. In reality, though, all these conditions (and others) benefit from regular exercise.
Dealing with persistent pain or limited mobility? Our physical therapists offer several options for pain relief, including several manual therapy techniques, such as soft tissue manipulation, joint mobilization, or myofascial release. We use these techniques as the first step in preparing your body for regular movement.
We’ll also show you targeted, tailored exercises to reduce pain in the affected area. Joint pain often stems from muscular imbalances or postural impairments that stress the impacted joint, leading to discomfort and setting you up for more serious injuries. Strength training will help reduce your pain and get you moving again.
We Can Let You Know If You’re At Risk for an Injury
Did you know you don’t have to wait until you’re in pain to visit the team at ARC Physical Therapy? We’re in the business of preventing injuries, not just treating them–and we can help you enter into a new workout plan without fear!
Our comprehensive physical evaluations test the following:
- Muscle strength and endurance
- Overall mobility
- Biomechanics, which looks at how your body’s systems work together to get you moving
- Balance and fall risk
- Posture
- Walking patterns
- Functional movements that you might perform for work, hobbies, or recreation
During the screens, we’ll look for potential impairments that might cause injuries down the line and suggest corrections to address them–before they become a problem.
For example, let’s say that you want to take up running after some time away. During your assessment, we noticed that you tend to bend forward at the waist when jogging. This habit means that every time your foot hits the ground, you cause more impact in your feet than necessary, which could, eventually, lead to an injury.
By catching the form mistake now–and working with our physical therapists to correct it–you lower your chances of suffering a knee injury (which could prevent you from exercising altogether).
We Can Help You Exercise with Confidence
Starting a new exercise program for the first time–or restarting one after some time away–can be deeply intimidating. You don’t know which exercises you should do. You have no idea if you’re performing movements correctly. You’re not even sure what types of exercise you would enjoy.
Our physical therapists can help with all these concerns and more. We can suggest an exercise program that suits your abilities, interests, and goals and work with you one-on-one to guide you through any unfamiliar movements or equipment. We can also suggest movement or activity modifications if something’s too difficult and offer reassurance that even small changes can have a big impact.
Our team doesn’t just help beginners, either. As you progress, you may find yourself plateauing or struggling with certain aspects of your performance. Our therapists can get to the bottom of things and develop a performance improvement plan so you can see the results you’re looking for.
Intimidated by the Gym? Try These 3 Tips
While some people struggle to exercise regularly due to pain or busy schedules, many more find themselves holding back for one simple reason: going to the gym is intimidating.
At ARC Physical Therapy, we strive to create a welcoming, inclusive environment for all our patients. But we also understand that going to a physical therapy clinic is quite different from going to a gym, where you often have little to no guidance about etiquette, exercise equipment, and more.
Fortunately, our physical therapists can offer a few simple tips for overcoming gym intimidation:
- Take a few deep breaths. Deep breathing exercises can help calm your nerves before entering the building. Find a quiet space (your car, an empty corner in the locker room) and take five deep, steady breaths before you start your workout.
- Don’t leave your cell phone in your locker. We often see our cell phones as needless distractions–but in the gym, that distraction can help soothe anxiety. One study found that cell phone usage during a workout filters out environmental stressors (like that super-buff guy lifting weights beside you). So consider this permission to load up your favorite podcast and plug in your earbuds!
- Know before you go. When you walk into a gym, you’re met with a maze of cardio and weight machines, free weights, and lots of mirrors. Figuring out a workout program before you step through the doors will help take some of the pressure off. Our physical therapists can help, offering guidance on specific exercises, workout plans, and equipment and gym etiquette instruction.
Gym intimidation is a genuine phenomenon–and the team at ARC Physical Therapy is here to help combat it! Call us today to learn more.
Discover the Medically Oriented Gym at ARC Westmont
If you’ve ever felt overwhelmed walking into a traditional gym, or wished you had more guidance while exercising, you’re going to love what our Medically Oriented Gym (M.O.G.) has to offer. Designed to truly bridge the gap between fitness and medicine, the M.O.G. gives you a safe, supportive, and welcoming space to build healthy habits with expert help along the way.
Located inside ARC Physical Therapy in Westmont, the M.O.G. offers a unique experience for anyone looking to create long-term lifestyle change. Whether you’re managing an old injury, starting exercise for the first time, or simply needing more structure, this environment gives you direct access to a Certified Exercise Physiologist and on-site Physical Therapists who understand your body, your goals, and your challenges.
Our Medical Gym Director, Alex Bohnstedt, leads the program with incredible passion and expertise. With a background in Exercise Science and years of experience working with orthopedic, neuro, weight-loss, and special populations, Alex is dedicated to helping every member rediscover confidence in movement. His mission is simple: make exercise safe, enjoyable, and deeply effective.
The M.O.G. offers a range of options, including general memberships, diabetes and cardiac fitness programs (doctor referral required), personal training, Saturday Flow Yoga, strength training for women, virtual Zoom sessions, and customized exercise programs delivered through our app. Whether you prefer on-site training or at-home guidance, we have a pathway that fits your lifestyle.
If you’re ready to feel stronger, move with confidence, and enjoy a truly personalized fitness experience, the M.O.G. is here for you.
Start the Journey to An Active Lifestyle Today!
No matter your needs, the physical therapists at ARC Physical Therapy will help you get active in a way that works for you. Call us to schedule your initial consultation!
Exercise of the Month:
Clamshells
Lie on your side with your knees bent and feet together. Position an exercise band above your knees. The side you want to exercise should be on top. While keeping your feet together, lift your top knee away from your bottom knee. Slowly return to the starting position.
(Materials needed: exercise band)
3 Sets, 10 Reps.
Explore Fitness Options at The
Medical Gym at ARC!
The Medical Gym at ARC offers a variety of workshops, small group training, one-on-one sessions and monthly membership options!
Check out our current schedule with more to come, and lots of fun!
Strength Training for Women
Monday, Wednesday, Friday 9-10 am
In and Out Boot Camp
Wednesdays 10:00-10:30 am
Yoga Flow
Saturdays 9-10 am
For more information, contact Alex Bohnstedt,
exercise physiologist, at 630-323-8646 or by
email at abohnstedt@arc-rehab.com
New Year, New You!
Get back to moving with confidence at ARC Physical Therapy. Our personalized physical therapy programs are designed to reduce pain, restore strength, and help you stay active doing what you love. Don’t let discomfort hold you back—schedule your physical therapy evaluation today and take the first step toward a healthier, more active life at ARC Physical Therapy.
Recipe of the Month: 3 Ingredient Energy Bars
Ingredients:
- 1 cup peanuts
- 1 cup dates (pitted)
- 1 cup dried apricots
Instructions:
- Place the nuts, dates and apricots in a food processor. Pulse a few times just to break them up. Separate the dates if they start to clump together. Scrape the edges of the bowl as needed and continue processing for another 1-2 minutes, until the ingredients clump together and gather into a ball. Lay a piece of parchment paper on your work surface about the size of a baking sheet.
- Press the dough with your hands until it forms a thick square, roughly 8 x 8 in size. Roll it with a rolling pin to get it nice and smooth. Wrap it with plastic wrap and chill for at least one hour or overnight.
- Unwrap the chilled power bar dough and transfer to a cutting board. Cut into 8 large bars or 16 small squares, as desired. Wrap each bar in plastic wrap or wax paper.
Sources
- https://www.cdc.gov/physicalactivity/basics/adults/index.htm,
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6509454/
- https://www.tandfonline.com/doi/abs/10.1080/1612197X.2020.1739108,
- https://www.ambitiouskitchen.com/best-cinnamon-rolls/
- https://journals.lww.com/jbisrir/fulltext/2019/09000/effectiveness_of_diaphragmatic_breathing_for.6.aspx
