Reclaim Your Body After the Holiday Feast: A Physical Therapist’s Guide to Post-Holiday Weight Loss

The holidays are a time for celebration, family, and, let’s be honest, delicious food. But between the endless cookies, rich gravy, and indulgent cocktails, it’s easy to find yourself packing on a few extra pounds. While that’s totally normal and nothing to be ashamed of, if you’re looking to shed the holiday weight and get back into a healthy routine, a physical therapist can be your secret weapon.

Why a Physical Therapist?

Physical therapists aren’t just for injuries anymore. We’re trained movement experts who can help you achieve your fitness goals in a safe and effective way. We understand the biomechanics of the body and how different exercises impact your muscles, joints, and overall health. This makes us well-equipped to guide you through a personalized weight loss plan that’s tailored to your unique needs and abilities.

Here’s how a physical therapist can help you reclaim your body after the holidays:

1. Create a Sustainable Exercise Plan:

Forget crash diets and fad workouts. We’ll work with you to create a realistic exercise plan that fits your lifestyle and preferences. This might include a combination of cardio, strength training, and flexibility exercises. We’ll gradually increase the intensity and duration of your workouts as you get stronger and fitter.

2. Address Pain and Injuries:

Overindulging and neglecting your exercise routine can lead to aches and pains. We can help identify any underlying physical limitations that might be hindering your progress, such as muscle imbalances or joint dysfunction. We can then provide targeted exercises and stretches to address these issues and prevent future injuries.

3. Improve Balance and Coordination:

As we age, our balance and coordination naturally decline. This can make it more difficult to lose weight and stay active. We can incorporate exercises that challenge your balance and coordination into your routine, helping you prevent falls and improve your overall fitness.

4. Provide Motivation and Support:

Losing weight can be challenging, and it’s easy to get discouraged along the way. We’ll be your cheerleader, providing encouragement and support throughout your journey. We’ll also track your progress and make adjustments to your plan as needed to keep you on track.

Remember, it’s not about achieving quick fixes or unrealistic goals. It’s about building healthy habits that you can sustain for the long term.

Here are some additional tips for post-holiday weight loss:

  • Focus on whole, unprocessed foods. Fill your plate with fruits, vegetables, lean protein, and whole grains. Limit your intake of processed foods, sugary drinks, and unhealthy fats.
  • Stay hydrated. Drinking plenty of water helps you feel full and can boost your metabolism.
  • Get enough sleep. When you’re sleep-deprived, your body produces more cortisol, a stress hormone that can lead to weight gain. Aim for 7-8 hours of sleep each night.
  • Listen to your body. Don’t push yourself too hard, especially if you’re not used to exercising regularly. Take rest days when you need them, and don’t be afraid to modify exercises to make them easier.

With the right approach and support, you can shed the holiday weight and get back on track to your health and fitness goals. And remember, a physical therapist is here to help you every step of the way.

Happy holidays and happy healthy living!

I hope this article has been helpful. If you have any questions, please feel free to leave a comment below.

Disclaimer: This article is for informational purposes only and should not be interpreted as medical advice. Please consult with a healthcare professional before starting any new exercise program.

Navigating Success as a New Grad Physical Therapist in a Nursing Home: A Comprehensive Guide

Embarking on a career as a new graduate physical therapist in a nursing home setting can be both rewarding and challenging. This comprehensive guide is designed to provide guidance and practical hints to help new therapists successfully navigate their roles in this unique environment, fostering both professional growth and impactful patient care.

Understanding the Nursing Home Environment:

As a new grad, take the time to understand the dynamics of the nursing home environment. Familiarize yourself with the diverse needs of the geriatric population and the specific challenges they may face, such as mobility issues, balance deficits, and chronic conditions.

Building Strong Foundations in Assessment:

Conduct thorough initial assessments to establish a solid foundation for patient care plans. Assessments should encompass not only physical capabilities but also cognitive function, home environment considerations, and potential social factors influencing rehabilitation.

Tailoring Patient-Centered Care Plans: Craft individualized care plans that prioritize the unique needs and goals of each patient. Consider the holistic well-being of the individual, addressing not only physical impairments but also factors like emotional health and social engagement.

Effective Communication with Interdisciplinary Teams:

Emphasize effective communication with interdisciplinary teams, including nurses, occupational therapists, and physicians. Collaborative efforts enhance patient outcomes and contribute to a cohesive healthcare approach within the nursing home setting.

Optimizing Functional Independence: Prioritize interventions that aim at improving functional independence. Implement targeted exercises and mobility training to enhance activities of daily living (ADLs) and promote greater autonomy among residents.

Embracing Technological Advancements:  Stay abreast of technological advancements in physical therapy. Consider incorporating telehealth solutions or digital tools that can enhance patient engagement, monitor progress remotely, and contribute to efficient documentation.

Cultivating Empathy and Compassion: Cultivate empathy and compassion in your interactions with residents. Understanding the emotional and psychological aspects of aging contributes to a more compassionate and patient-centered approach, fostering trust and cooperation.

Professional Development and Continuing Education:

Commit to continuous learning and professional development. Seek out relevant continuing education opportunities, workshops, and mentorship programs to deepen your expertise in geriatric physical therapy.

Adhering to Ethical and Legal Standards: Familiarize yourself with ethical and legal standards specific to the nursing home setting. Adherence to compliance guidelines and ethical considerations ensures the delivery of high-quality, ethical care.

In conclusion, as a new grad physical therapist in a nursing home, success hinges on a combination of clinical skills, effective communication, and a compassionate approach to patient care. By embracing ongoing learning opportunities, fostering interdisciplinary collaboration, and prioritizing individualized care plans, new therapists can make a positive impact on the lives of geriatric residents while establishing a fulfilling and successful career in the nursing home setting.

Starting Physical Therapy? Use this guide to start the journey for a successful outcome

  • When talking to a physical therapist for the first time, it’s important to provide them with accurate and detailed information about your condition and symptoms. Here are some tips to guide the conversation:
  1. Explain your current condition and symptoms clearly. Describe any pain, discomfort, or limitations you are experiencing.
  2. Share your medical history. Let the therapist know about any previous injuries, surgeries, or medical conditions that may be relevant to your treatment.
  3. Discuss your goals for therapy. Let the therapist know what you hope to achieve through treatment, such as reducing pain, increasing mobility, or improving overall function.
  4. Ask questions. Don’t be afraid to ask the therapist about their qualifications, experience, and approach to treatment.
  5. Be honest. Let the therapist know if anything makes you uncomfortable during the session, such as certain movements or positions.
  6. Follow their instructions. Therapist will give you some exercise and activity to do at home, it is important to follow them to achieve your goal

what to do when you feel therapy is not working?

It can be difficult to talk to a therapist when therapy is not working as well as you had hoped. However, it’s important to remember that therapy is a process, and it can take time to see progress. Here are some tips on how to talk to your therapist when therapy is not working:

  1. Be honest and open. Let your therapist know that you feel like therapy is not working and explain why you feel that way.
  2. Share your concerns and frustrations. Your therapist needs to know what you are feeling and your concerns to be able to adjust the therapy plan.
  3. Ask for feedback. Ask your therapist for their perspective on your progress and what they think might be holding you back.
  4. Discuss your goals. Make sure that your therapy goals are clearly defined and aligned with what you want to achieve.
  5. Consider a different approach or different therapist. If you feel that the current approach is not working for you, ask your therapist about other options or consider looking for another therapist who might be a better fit for you.
  6. Keep an open mind. Remember that therapy is a process and it may take time to see the results you want. Give therapy a fair chance before you decide it’s not working for you.

Remember, it’s important to have open and honest communication with your therapist. They are there to help you and they want to see you succeed. They are open to make the needed changes to make sure therapy is beneficial for you.

In conclusion, Remember that physical therapy is a collaborative process, and your therapist is there to help you improve your physical health and achieve your goals. Good communication is key to a successful treatment outcome.

exercise guide for successful hip replacement recovery

Hip replacement surgery, also known as arthroplasty, is a common procedure performed to alleviate pain and improve mobility in individuals with hip joint dysfunction. After the surgery, it is crucial to engage in physical therapy and exercise in order to regain strength and range of motion. The following exercises are commonly prescribed to individuals who have undergone hip replacement surgery and should be done under the guidance of a physical therapist.

  1. Straight leg raises: This exercise is used to strengthen the muscles in the front of the thigh (quadriceps) and improve hip flexion. Start by lying on your back with a pillow under your operated knee. Slowly raise your leg up as high as you can without pain and then lower it back down. Repeat this exercise 10-15 times on each leg.
  2. Heel slides: This exercise is used to improve hip extension and strengthen the muscles in the back of the thigh (hamstrings). Start by lying on your back with a pillow under your operated knee. Slowly slide your heel towards your buttocks, then straighten your leg back out. Repeat this exercise 10-15 times on each leg.
  3. Clamshells: This exercise is used to strengthen the muscles on the outside of the hip (gluteus medius) and improve hip abduction. Start by lying on your side with your legs bent at a 90-degree angle and your feet together. Slowly raise your top knee as high as you can without pain and then lower it back down. Repeat this exercise 10-15 times on each leg.
  4. Bridging: This exercise is used to strengthen the muscles in the buttocks (gluteus maximus) and improve hip extension. Start by lying on your back with your knees bent and feet flat on the floor. Slowly raise your buttocks off the ground, squeezing your glutes as you do so. Hold for a few seconds and then lower your buttocks back down. Repeat this exercise 10-15 times.
  5. Step-ups: This exercise is used to improve balance and coordination as well as strengthen the muscles in the thigh and buttocks. Start by standing in front of a step or bench. Place your operated foot on the step and use your other foot to push yourself up. Step down with your operated foot first. Repeat this exercise 10-15 times on each leg.

It is important to note that these exercises should only be done under the guidance of a physical therapist and with the approval of the surgeon. It is also important to start with a low number of repetitions and gradually increase as the individual progresses and gains strength.

When meeting with a physical therapist for the first time following hip replacement surgery, it is important to discuss your specific needs and goals for recovery. A conversation guide for this meeting might include the following points:

  1. Medical history: Provide your physical therapist with a detailed medical history, including any prior surgeries or medical conditions that may affect your recovery. Also, let your therapist know about any medications you are taking.
  2. Symptoms: Describe any pain or discomfort you are experiencing and the level of pain you experience. It will help the therapist to understand what you are feeling and how to work with you.
  3. Goals: Share your goals for recovery with your physical therapist. This may include returning to work, being able to walk without a cane, or being able to participate in leisure activities.
  4. Current functionality: Describe your current level of functionality. This may include your ability to climb stairs, get in and out of a car, or walk a certain distance.
  5. Home exercise program: Discuss any exercises that you have been doing at home, and ask your therapist to evaluate them to ensure they are appropriate and safe for you.
  6. Timeline: Ask your therapist about a timeline for recovery and what you can expect in the short and long term.
  7. Home environment: Describe your living situation, including any stairs or other obstacles in your home that may affect your recovery.
  8. Follow-up: Ask about the frequency of follow-up visits and what you should expect from your physical therapy program.

By having a clear and open conversation with your physical therapist, you can ensure that your recovery program is tailored to your specific needs and goals, and that you are on the right track to regaining your strength and mobility.


  1. American Academy of Orthopaedic Surgeons. (2019). Physical Therapy After Hip Replacement.
  2. NHS. (2021). Hip replacement exercises.
  3. Mayo Clinic. (2021). Hip replacement surgery: What to expect.

What is Cervicogenic Headache?

Cervicogenic headache is a secondary headache with the primary cause being a pathology in the neck. This means a problem in the neck is causing a headache as a symptom.

The cervicogenic headache typically starts from the back of neck/back, travels up to the front of the head. It usually is on one side of the head. And therefore, this type of headache is a referred pain to the head.Cervicogenic Headache

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Physical therapy for COVID 19 – A complete guide to managing COVID 19 patients with Rehabilitation

Corona Virus has made its way globally. At this point, we all are aware of COVID 19 and the majority of symptoms caused by COVID 19.  While every nation around the globe is fighting hard to design some method that can either manage symptoms or viruses, exercise remains one important factor. This includes various options like vaccines, medicines, antibodies, blood transfusions, etc. In this article, I am going to share some proven exercise strategies, and core outcome measures for patients with COVID 19. 

Physical Therapy for COVID 19 patient

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Neurology Evaluation for Physical Therapy

This article is all about how to perform a neurology evaluation.  Neurology evaluations are long and sometimes time-consuming. It is not really possible to perform every single item during a session.

A while back I did a Physical Therapy general evaluation format. This was more of a general intake form. Here I want to go a little deep in a specific neurological diagnosis/ category in physical therapy.

For me, I go over the categories and check if there are any deficits, and I move to another category. If a patient is unable to answer or shows deficits in one area, then I will perform a detailed assessment of that area. This helps me to go over the eval quickly and also allows me to concentrate on the areas that are weak.

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Three Ways to Predict Stroke Recovery functionally

Stroke is the fifth leading cause of death in the US and a leading cause of disabilities. There are two main different types of strokes. As we know, the neurological recovery and returning of functions after stroke mainly depend on the type and severity of the stroke. There are a few other outcome predictors like age, prior level of function, and how long it took for a patient to receive medical treatment, etc, that can also assist us in determining the outcomes. But none of these predictors can tell us the level of function a person will achieve in six months or in a year post-stroke. The goal of this post is to discuss how to predict the functional recovery of a patient after a stroke!!

Since I have been in physical therapy, I have been looking for a tool that can predict an outcome for a patient after an injury. Almost every field in medicine is able to predict some sorts of outcomes for their patients after a disease or an injury. Unfortunately, the therapist did not have that ability.

The ability to predict outcomes after any injury is crucial. This not only helps the patient to set the expectations right but also assists in preparation for the discharge. The level and independence at discharge determine the house modification, assistance required, and so on.

Knowing the functional outcomes assists us in :

  • Developing an appropriate plan of care
  • Providing appropriate nursing and therapy assistance
  • Explain and educate the patient as well as families how to prepare for post-discharge
  • To provide appropriate assistance to the patient and families to deal with the loss they may suffer
  • To set the right expectations

You will be surprisingly happy when I tell you that you can really predict a functional return of your patient within 7 days of a post-stroke!! Yes, you read that correctly, a therapist can predict functional recovery of 6 months or 1 year in the first 7 days of stroke onset. Isn’t that COOL!!!

So here how it goes!

Currently, there are two algorithms that can help you determine the functional recovery of the upper limb for a patient after a stroke. They are called PREP algorithms.

SAFE score:

Both PREP algorithms use the SAFE score of a paretic upper extremity. The SAFE score is a total score of manual muscle testing of shoulder abduction and finger extension.

As we know, manual muscle testing score ranges from 0 (no trace of contraction) to 5 (full range of motion, against gravity, against maximal resistance). So the maximum possible SAFE score is 10.

PREP Algorithm in Stroke Recovery:

The algorithm begins with a simple bedside assessment of upper limb impairment and progresses to neurophysiological and neuroimaging assessments if required. The SAFE score is recommended 72 hours after stroke.

stroke recovery

The term for recovery determines the amount of recovery a person will have after 12 weeks of rehabilitation. That also assists therapists to develop appropriate goals and plans of care.

You can find the full definitions of recovery and the type of goals a therapist can have at tbe end of the article. 

PREP2 Algorithm in Stroke Recovery:

This algorithm predicts upper limb functional outcome at 3 months post-stroke. The most beneficial thing about this algorithm is that it takes age into the account. Also, we do not have to rely on a strong diagnostic tool like MRI to predict the outcome with this algorithm.

Therefore, PREP 2 not only makes it easy for clinicians to use but also makes it realistic in a day to day clinical setting to utilize such an important tool.

Just like original PREP, PREP 2 also starts with a SAFE score on day 3 post-stroke.

Along with the SAFE score, a clinician may have to use Transcranial Magnetic stimulus (TMS) to determine Motor Evoked Potential (MEP) status in the paretic upper limb.

If the MEP can not be elicited, a clinician will go further into the algorithm to use the NIHSS score on the third-day post-stroke.

Stroke recovery

You can PREP 2 attachment where I discuss the definition of the recovery. Additionally, I have included NIHSS and Berg scale.

So What about Recovery in Ambulation?

As you just read, the PREP algorithm only talks about upper limb recovery after a stroke. It does not assist a therapist in determining if community ambulation is going to be a realistic goal or not.

Another research done using the Berg balance scale (BBS) during the first week of stroke onset, helps us to determine just that!! The Berg balance score done at the admission during inpatient rehabilitation stay significantly predicts independence with ambulation.

As we know, BBS is a 14 items scale, with a total score of 56. The cut-off score of 29 on admission predicts that an individual will be a community ambulator. While a cut-off score of 12 at admission predicts a non-ambulatory to regain unassisted ambulation.

As I mentioned earlier, I have attached a full BBS with the slides.

Hope this information helps you to develop your plan of care and answers any questions your patient or families have! As always, if you have any questions, please feel free to reach out to me.


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  1. Stinear, M.C., Barber A.P., Petoe, M., Anwer, S., & Byblow, D.W.. The PREP algorithm predicts potential for upper limb recovery after stroke. Brain: 135 (8); 2527-2535.
  2. Stinear, M.C., Byblow, D. W., Ackerley, J.S., smith M., Borges, M.V., Barber, A.P. PREP2: biomarker-based algorithm for predicting upper limb function after stroke: Annals of Clinical and Translational Neurology; 2017, 4(11): 811-820.
  3. Maeda,N., Irabe,Y., Murakami, M., Itotiani, K., Kato, J. Discriminant analysis for predictor of falls in stroke patients by using the Berg Balance Scale. Singapore Med J. 2015; 56 (5): 2880-283
  4. Louie, D.R., Eng, J.J. Berg Balance Scale Score at Admission Can Predict Walking Suitable for Community Ambulation at discharge from Inpatient Stroke Rehabilitation. Journal of Rehabilitation Medicine 2018: 50(1); 37-44.
  5. Smith MC, Ackerley SJ, Barber PA, Byblow WD, Stinear CM. PREP2 Algorithm Predictions Are Correct at 2 Years Post Stroke for Most Patients. Neurorehabil Neural Repair. 2019 Aug; 33(8):635-642. Epub 2019 Jul 3.
  6. Louie, R.D., & Eng, J.J. Berg Balance Scale Score at Admission Can Predict Walking Suitable for Community ambulation at discharge From Inpatient Stroke Rehabilitation. Journal of Rehabilitation Medicine 2018;50 (1).

Therapy E-visit : A new type of service Therapist can provide

As I write this article, the world is changing every minute. What was being considered standard a few days ago, is not so standard anymore. The way health care professionals learn to practice for decades all around the world is not the norm anymore. And this change brings many questions and many opportunities!!

Therapy E Visit

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Pain in Pinky finger : Is this the Ulnar Tunnel Syndrome?

What is Ulnar Tunnel syndrome?

Ulnar tunnel syndrome is a compression of the ulnar nerve at the wrist. The compression of this major nerve at the wrist is a relatively uncommon condition. The nerve usually is compressed at the elbow, in the cubital tunnel leading to a condition called cubital tunnel syndrome.

Anatomy of Ulnar Tunnel:

The ulnar nerve passes through Guyon’s canal in the wrist. From here, the nerve innervates to the digits. This is the most distal end of the nerve. The ulnar nerve becomes vulnerable to compression while traveling through this narrow tunnel.

It is important to remember that clinically, the cubital tunnel is most frequently seen ulnar nerve compression. The compression of the Ulnar nerve at Guyon’s canal is a relatively uncommon condition.

Causes of Ulnar Tunnel Syndrome:

  • A benign tumor is the most important cause of ulnar tunnel syndrome.
  • A ganglion cyst in the wrist can also compress the nerve at the wrist area.
  • Repetitive trauma and chronic pressure to the area can also lead to compression of the nerve.
  • Ulnar artery Thrombosis or aneurysm.
  • Fracture of the hook of Hamate bone
  • Repetitive trauma of the hypothenar muscle is a condition called Hypothenar Hammer Syndrome. This condition also leads to ulnar nerve compression in Guyon’s canal.

Clinical presentation of Ulnar Nerve Compression:

  • A person reports with an onset of a gradual weakness and numbness of the little finger and partial ring finger. This is the area of the hand that innervated by the Ulnar nerve.
  • A patient may or may not complain of pain.
  • The patient also complains of difficulty with gripping, pinching, typing or playing a musical instrument. Opening a jar, holding objects as well as tasks that require finger coordination becomes difficult to perform.

Ulnar Tunnel Syndrome

Diagnosis of Ulnar Tunnel syndrome:

Physical examination and clinical presentation are crucial in the case of ulnar tunnel syndrome. Additionally, a physician may ask for a nerve conduction velocity test to identify the function of the nerve. In some cases, a patient needs to get an MRI or CT.

Treatment of Ulnar Tunnel:

Treatment of the ulnar tunnel syndrome is to find the root cause that compresses the nerve and attempt to remove it. Anti-inflammatory and analgesic medications help to relieve the symptoms temporarily.

Ergonomics are crucial especially if the nerve is getting compressed due to a faulty position or improper biomechanics. For example, typing or playing musical instruments with improper wrist support can compress the nerve. Correcting the biomechanics not only relieve the symptoms but also prevent the recurrence.

There are a variety of the braces available in the market that can help reduce the symptoms as well as prevent further compression. These braces help maintain the correct ergonomics of the wrist and digits.

Exercises for Ulnar nerve compression:

Nerve gliding exercises help to maintain normal nerve course and prevent any physical symptoms. Also, wrist and finger strengthening and stretching exercises help to perform daily activities in a pain-free range.

I describe exercises specific to the ulnar nerve in the article Cubital tunnel syndrome.

Additionally, you can find strengthening and stretching exercises for wrist and fingers in my previous article exercises for carpal tunnel syndrome.   


Medial Epicondylitis: Is It Golfer’s elbow or Baseball elbow?

What is Medial Epicondylitis?

Medial epicondylitis is a pain and inflammation on the inside of the elbow. A person complains of pain from the elbow down to the wrist on the inside (medial) of the elbow. Repetitive forceful movements of the wrist usually cause the medial epicondylitis. These movements lead to micro-tears or inflammation of the tendons of the forearm muscles resulting in pain at the medial epicondyle.

Medial Epicondylitis

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