BenchMark Physical Therapy

Our hearts are with everyone affected by the devastating tornadoes that hit our communities. Friends, families, and patients, we are here to support you in this difficult time and want to remind you that you are not alone.

If your athlete sustains an injury during play, there's an AT for that.

ATs assigned to athletic teams are often the first responders to an injury. They assess the severity, provide stabilization, and coordinate care. Certified athletic trainers also develop treatment protocols, modify activity, and gradually progress fitness and activity to ensure a safe and successful return to sport.

Your athlete is in good hands!

During National Drug and Alcohol Facts Week, we are joining the conversation to raise awareness about opioid abuse and spread the word about an effective solution for long-term pain relief.

The opioid crisis in the US continues to worsen and claims countless lives each day. It's fueled by the over-prescription of painkillers such as OxyContin, which are highly addictive and a risk factor for he**in use.

Pain can be managed safely with physical therapy. Physical therapists have specific training in musculoskeletal conditions and are skilled at identifying, diagnosing, and treating movement problems, including pain.

Prevent opioid addiction. Talk to your healthcare provider today for safe pain management.

What to Expect: Total Hip Replacement - BenchMark Physical Therapy

If your healthcare provider recommends hip replacement surgery to reduce joint pain and improve function and mobility, you probably have a lot of questions. Read on to learn what to expect from total hip replacement and recovery so you can feel confident and prepared for surgery.

What to Expect: Total Hip Replacement - BenchMark Physical Therapy Learn what to expect from total hip replacement and recovery so you can feel confident and prepared for surgery.

Getting enough sleep is essential for your health and well-being. During , it's important to prioritize your sleep and make sure you get the recommended 7–9 hours per night.

If you're having trouble sleeping, making small changes to your daily routine can help. These can include going for a walk, limiting caffeine intake, and creating a relaxing bedtime routine. Additionally, it's important to stick to a regular sleep schedule and to avoid electronics at least an hour before bed. With a few simple lifestyle changes, you can be on your way to improved sleep and better health.

𝐃𝐈𝐃 𝐘𝐎𝐔 𝐊𝐍𝐎𝐖....
Athletic trainers are board certified and licensed health care professionals who are experts in emergency situations, injury management, and rehabilitation. They are trained to treat a range of injuries, such as concussions, heat stroke, orthopedic injuries, and sudden cardiac arrest.

Athletic trainers are the real MVPs of any athletic department!

How to Treat Runner’s Knee With Physical Therapy - BenchMark Physical Therapy

If you have pain around the kneecap that worsens with activity, you may have a common condition called runner's knee. Don't let the name fool you, though-- this condition can affect anyone, not just runners.

Learn the signs of and how to treat runner’s knee, as well as tips to prevent and manage symptoms so you can stay active and pain-free.

How to Treat Runner’s Knee With Physical Therapy - BenchMark Physical Therapy Learn the signs of and how to treat runner’s knee, as well as tips to prevent and manage symptoms so you can stay active and pain-free.

Concussion care is an important part of a full recovery. Proactively treating concussions with physical therapy helps athletes return to sports faster and more safely. It can also lower the risk of second impact syndrome and reduce symptoms like disequilibrium in just 4-8 weeks, compared to years if left untreated.

Contact a clinic near you for treatment after a concussion. https://bit.ly/3Qi9WC5

Athletic trainers provide a number of benefits to athletes, such as injury prevention, rehab and recovery, performance programs, and more to ensure athletes perform at their highest level.

Athletic trainers work closely with local physicians and coaches within an organization or institution to tailor a program to best fulfill their sports medicine needs. Our staff has been trained in the latest scientific information available. We pride ourselves on providing care and customer service that exceeds the overall expectations of our athletes, parents, physicians, and administrations, resulting in an athletic trainer-to-patient experience like no other.

Physical Therapy to Relieve Tension in Neck and Shoulders - BenchMark Physical Therapy

Neck and shoulder tension should never be ignored because it can cause headaches, sleep problems, and compromise the range of motion and function in the upper body.

In this article, we explore the leading causes of tension in the neck and shoulders and discuss the benefits of physical therapy for long-term relief.

Physical Therapy to Relieve Tension in Neck and Shoulders - BenchMark Physical Therapy We will explore the leading causes of tension in the neck and shoulders and discuss the benefits of physical therapy for long-term relief.

Spring is a great time to get your body moving with a functional fitness program. Functional fitness is an emerging trend focusing on building strength and endurance for everyday activities. It helps to improve balance, coordination, and overall wellbeing while developing a strong and healthy body.

We've highlighted a few functional exercises to consider as you jumpstart spring fitness.

IN HONOR OF NATIONAL ATHLETIC TRAINING MONTH, Our Upstream Family of clinical care would like to recognize frontline workers helping keep our communities safe - our Athletic Trainers.

Our Athletic trainers are healthcare professionals and highly dedicated to the job at hand. They can be found in high schools, colleges, corporations, and clinics and they play a vital part in impacting health care through their actions.

We deeply appreciate each and every one of you for your commitment to your profession, contribution to your communities, and our , and the positive impact you have on peoples’ lives. Please join us in applauding these front-line healthcare heroes this month, and every month.

Common Types and Causes of Knee Pain - BenchMark Physical Therapy

Knee pain can be caused by a variety of factors and can range from minor discomfort to severe immobility. Learn more about the types, causes, and treatments of knee pain, as well as what to do after a serious knee injury.

Common Types and Causes of Knee Pain - BenchMark Physical Therapy Learn about different types and causes of knee pain, treatments to improve symptoms, and what to do after a serious knee injury.

We love celebrating our patient successes and hearing their inspiring stories! Share your journey with us, and let us know what makes you smile!

What was your favorite moment while receiving care?

Physical therapy is an important part of managing low back pain. It can help improve strength, function and disability, as well as reduce pain. Your physical therapist will complete a comprehensive evaluation and immediate treatment to meet your individual needs and goals.

Are you ready to take charge of your low back pain and start your physical therapy journey?

Benefits of Physical Therapy Before Surgery - BenchMark Physical Therapy

You might expect to work with a physical therapist to help you recover from an operation. But did you know you can also take a proactive approach to improve your outcome and increase your chance of a smooth recovery after surgery?

Read on to learn more about the benefits of “prehab” to determine if it is right for you.

Benefits of Physical Therapy Before Surgery - BenchMark Physical Therapy Physical therapy before surgery, or prehabilitation, can be beneficial for patients undergoing a variety of surgical procedures.

Success stories are the best stories! We love hearing about our patients and how their lives have been improved after receiving the care they needed. It's so wonderful to know that we can make a difference in people's lives, and that's why we do what we do!

Share your experience with us!

Winter weather can be beautiful, but it also can be dangerous. Slips and falls can occur quickly and result in serious injury. To help keep yourself safe, here are a few tips to prevent winter slips and falls.

How to Build Ankle Strength to Avoid Injury - BenchMark Physical Therapy

Over time, routine physical activity can take a toll on the structures that give ankles flexibility, strength, and range of motion. Here are several simple and effective exercises to build ankle strength and lower your risk of sprains and fractures.

How to Build Ankle Strength to Avoid Injury - BenchMark Physical Therapy Here are several simple and effective exercises to build ankle strength and lower your risk of sprains and fractures.

We love to hear our patient success stories. How has your life improved through your experience with us? Are you moving better and feeling better? Do you have a therapist you want to applaud?

Share your experience with us!

Did you know that a few simple changes in your daily routine and a commitment to improving your posture can be the difference in alleviating some of the back pain you feel from poor posture?

Physical therapy can identify your trouble areas and help correct your posture by strengthening supportive muscles, improving spinal health, providing education, and pointing out alternative methods of performing certain routine activities.

To improve your posture with PT contact a clinic near you - https://bit.ly/3Qi9WC5

Is Your Neck Causing Your Headache? - BenchMark Physical Therapy

For millions of sufferers, a headache is a (literal) pain in the neck. Is your neck causing your headache? Muscle tension and posture problems can lead to neck pain that radiates to the head. Treating these issues affecting the neck can help reduce the frequency and severity of headaches.

Is Your Neck Causing Your Headache? - BenchMark Physical Therapy For millions of sufferers, a headache is a (literal) pain in the neck. Is your neck causing your headache?

Black History Month, observed nationally since 1976, is an opportunity to reflect and celebrate the achievements and contributions of African Americans, past and present – as well as think about our role in making the world a better, safer, and more equitable place.

Within the field of physical therapy, we take this time to reflect on the contributions of historic African Americans like Lynda Woodruff, Vilma Evans, Arnold Bell, Thelma Brown Pendleton, Mary McKinney Edmonds, and Leon Anderson. These individuals had the courage and perseverance to lay the groundwork for all to pursue careers in physical therapy across the country. I hope you will join me in reflecting not only on history but on the power we have individually and collectively to change and transform our world.

At Upstream and our family of clinical care, we honor and value the individuals throughout our organization and the profession as a whole for the contributions they are continuing to make to ensure a better future for patients and therapists alike.

Ron Kuerbitz
CEO
Upstream Rehabilitation

February is American Heart Month, the perfect time to focus on your heart health and ensure you do all you can to keep it healthy! ❤️

To combat heart disease, we need to improve our diets and levels of physical activity. Below are recommendations from the American Heart Association for physical activity and nutrition:

𝐅𝐨𝐫 𝐎𝐯𝐞𝐫𝐚𝐥𝐥 𝐂𝐚𝐫𝐝𝐢𝐨𝐯𝐚𝐬𝐜𝐮𝐥𝐚𝐫 𝐇𝐞𝐚𝐥𝐭𝐡:
•30 minutes of moderate-intensity aerobic activity at least five days per week.
•25 minutes of vigorous aerobic activity at least three days per week
•Moderate- to high-intensity muscle-strengthening activity at least two days per week for additional health benefits.
𝐅𝐨𝐫 𝐋𝐨𝐰𝐞𝐫𝐢𝐧𝐠 𝐁𝐥𝐨𝐨𝐝 𝐏𝐫𝐞𝐬𝐬𝐮𝐫𝐞 𝐚𝐧𝐝 𝐂𝐡𝐨𝐥𝐞𝐬𝐭𝐞𝐫𝐨𝐥
•An average of 40 minutes of moderate- to vigorous-intensity aerobic activity three or four times per week.
𝐈𝐦𝐩𝐫𝐨𝐯𝐢𝐧𝐠 𝐃𝐢𝐞𝐭
The key to a healthful diet is eating nutrient-dense foods versus calorie-dense foods. Our diets should consist of high-quality proteins, fruits and vegetables, whole grains, low-fat dairy products, and limited amounts of sugary foods and beverages.
Make small, subtle lifestyle changes that you can sustain. It may take longer to see positive results, but your odds of success will be greater.

Good luck and good heart health!

6 Effective Hand and Wrist Stretches - BenchMark Physical Therapy

We rely on our hands and wrists to perform countless functions every day, which is why any discomfort or tightness should be addressed to help alleviate pain and prevent further injury or worsening of the condition.

If you are experiencing pain, take a look at some of these effective hand and wrist stretches.

6 Effective Hand and Wrist Stretches - BenchMark Physical Therapy We rely on our hands and wrists daily. Take a look at some of these effective hand and wrist stretches to alleviate hand and wrist pain.

We love to hear our patient success stories. How has your life improved through your experience with us? Are you moving better and feeling better? Do you have a therapist you want to applaud?

Share your experience with us!

The list of running shoe brands is long, and there are many good options. But finding the perfect shoe for your feet and running style should always be about function, not fashion. Here are five tips to get you on the right track:

𝟏. 𝐌𝐚𝐤𝐞 𝐬𝐮𝐫𝐞 𝐭𝐡𝐞 𝐬𝐡𝐨𝐞 𝐟𝐢𝐭𝐬 𝐩𝐫𝐨𝐩𝐞𝐫𝐥𝐲. Measure the fit of your shoe while standing. You should be able to fit a thumb’s width between your longest toe and the end of the shoe. For appropriate shoe width, make sure that your entire foot stays within the insole.
𝟐. 𝐒𝐡𝐨𝐩 𝐚𝐭 𝐭𝐡𝐞 𝐞𝐧𝐝 𝐨𝐟 𝐭𝐡𝐞 𝐝𝐚𝐲. By shopping later, you will know how the shoe will feel when you are a few miles into your run, which is usually when runners start to notice any issues with their shoes.
𝟑. 𝐒𝐡𝐨𝐩 𝐚𝐭 𝐬𝐦𝐚𝐥𝐥𝐞𝐫 𝐫𝐮𝐧𝐧𝐢𝐧𝐠 𝐬𝐭𝐨𝐫𝐞𝐬. These stores tend to have well-trained staffs that know a lot about shoe styles and brands and have a lot of personal experience with running shoes. Also, most stores that cater to runners will have treadmills, allowing the trained staff to analyze your gait and make suggestions based on how you run.
𝟒. 𝐓𝐚𝐤𝐞 𝐭𝐡𝐞 𝐬𝐡𝐨𝐞𝐬 𝐟𝐨𝐫 𝐚 𝐭𝐞𝐬𝐭 𝐫𝐮𝐧. If the store does not have a treadmill, ask whether you can run for a few minutes in the parking lot. If the shoes are uncomfortable after a short test run, you can bet they will not be comfortable five miles into that training run.
𝟓. 𝐁𝐮𝐲 𝐧𝐞𝐰 𝐫𝐮𝐧𝐧𝐢𝐧𝐠 𝐬𝐡𝐨𝐞𝐬 𝐫𝐞𝐠𝐮𝐥𝐚𝐫𝐥𝐲. Determining when you need new running shoes is generally based on how many miles you have run in them. Opinions differ, but almost all running gurus say your shoe mileage should top out at 500 miles. After that distance, you deserve a new pair of shoes.

The Benefits of Aquatic Therapy for Arthritis - BenchMark Physical Therapy

If you suffer from joint pain, stiffness, or inflammation due to arthritis, you should know that gentle exercise, like aquatic therapy for arthritis, may just be the treatment you need to feel and move better.

Read on to learn more about the benefits of aquatic therapy for arthritis.

The Benefits of Aquatic Therapy for Arthritis - BenchMark Physical Therapy If you suffer with joint pain, aquatic therapy for arthritis may just be the treatment you need to feel and move better.

We love to hear our patient success stories. How has your life improved through your experience with us? Are you moving better and feeling better? Do you have a therapist you want to applaud?

Share your experience with us!

Staying hydrated throughout the day is an important part of staying healthy, which is why we all need to prioritize how much water we consume per day.

Nearly every system in the body relies on water to function, but this is just one reason it can be beneficial to keep yourself properly hydrated. Water plays a key role in how our body heals from injuries and fights off illness. Water can also improve your metabolism, physical performance, and brain function. Staying hydrated can help alleviate headaches that stem from dehydration and helps lubricate your joints, preventing injury and soreness.

Reach your water intake goals each day—your body will thank you.
https://bit.ly/3IZ2vjq

Workplace Stretches - BenchMark Physical Therapy

Research shows that movement throughout the workday is good for employees’ mental and physical health and wellness.

Read on to learn the best workplace stretches for desk workers and other employees and their benefits.

Workplace Stretches - BenchMark Physical Therapy Stretching at work is an effective way to combat painful conditions. Here are the best workplace stretches for all employees.

We love to hear our patient success stories. How has your life improved through your experience with us? Are you moving better and feeling better? Do you have a therapist you want to applaud?

Share your experience with us!

A successful workout can give you a dopamine rush and leave you feeling great throughout the day, but how much is too much? Our bodies do a great job of letting us know when we’re pushing things too far and signal when it’s time to take a much-needed break. Here are some of our top tips to limit injuries in the gym.

Focus on Multiple Muscle Groups
When you’re training at the gym or at home, be sure to train your entire body and not just focus on one muscle group. Focusing on one muscle group in isolation can not only lead to overuse injuries but can also lead to the lack of development in other areas of your body needed for other movements and exercises.

Get Excited About Your Workouts
Working out can be one of the most enjoyable activities you do throughout the day, but if you find that you’re dreading going to the gym, you may be setting yourself up for an injury. You can combat boredom in your workouts by trying a new class, switching up your routine, listening to your favorite playlist or podcast, or working out with a friend.

Listen to Your Soreness
Every great workout creates some level of soreness, but it can become a concern when the soreness turns into pain or lasts for an extended period of time without getting better. Pushing through elevated levels of soreness can increase the risk of injury or further aggravation of a previous injury.

Treat Gym Injuries with Physical Therapy
Staying active and focusing on your healthy living, and wellness goals, often start with ensuring you’re taking care of your body and seeking treatment when you get an injury. Physical therapy can help you alleviate pain, improve function, restore mobility, and get you back to working out in the gym.

Schedule an appointment and treat your gym injuries with physical therapy!