HD Physical Therapy Offers Tips to Avoid Aches & Pains this Holiday Season

2021 has flown by and the holiday season is here again. Unfortunately, this can mean added stress, plus aches and pains. Here are just a few tips to stay on track with your health over the holidays while still enjoying all that the season has to offer.

 
*Standing for prolonged periods on a hard surface can lead to back pain and fatigue. When cooking or baking, stand on a padded surface such as a rug or mat. It's also important to avoid hunching over when preparing food. Choose a work surface that is approximately at the level of your forearms when your elbows are bent at a right angle (90 degrees) or at elbow height. Shoulders and upper back will be in better position and this will decrease the risk of upper back, neck and shoulder strain. Maintaining good posture will help you avoid backaches.

*When lifting packages, test the weight by pushing it with your foot first. Carry packages in small loads instead of all at once. Keep the load close to your body when lifting, and always use your legs, not your back. Distribute the weight of shopping bags equally on both sides of your body.

*Find opportunities to move around whenever you can. We often sit in the same position when working from home, online shopping, wrapping gifts or even scrolling through your phone. Try to stop and get up whenever possible, stretch, move around and get your blood flowing to avoid stiffness. Go for a walk with family or friends.

*Don't neglect exercise. With a busy holiday schedule, cold weather and shorter days, it can be tempting to skip your workout. However, it's still important to get regular exercise for your mind and body. Seasonal Affective Disorder (SAD) and other mood disorders are often exacerbated during the holiday season and exercise can help keep them at bay. Also people tend to consume more calories this time of year and exercise can help you avoid the holiday weight gain and keep your muscles and joints healthy.

*Stay Hydrated - Don’t forget to drink as much water as usual…and then some! Holiday factors such as air travel, drinking, salty foods and caffeine (from coffee, soda or chocolate) can cause and contribute to dehydration. Water also helps fill you up and will inhibit those extra couple of bites of something with higher caloric content.

Move your body. Take some deep breaths and let yourself say no sometimes. Find some healthy food choices this holiday season, but enjoy your favorites as well. Work towards balance!

 

 

Make WELLNESS a Top Priority and Let HDPT Help!

AUGUST IS
NATIONAL WELLNESS MONTH!

Why a wellness routine should be your top priority, and how HDPT can help you get started!

Wellness: the quality or state of being healthy in body and mind, especially as the result of deliberate effort. An approach to healthcare that emphasizes preventing illness and prolonging life, as opposed to just treating diseases.   2021 has been yet another stressful year so far. Some stress is good, but chronic levels of stress can lead to detrimental effects on our bodies involving the musculoskeletal system, nervous system and cardiovascular systems. Physical therapy can help with way more than just movement; therapists can offer techniques to assist in decreasing chronic stress levels and add balance back to your body...and life!   Here are 5 ways physical therapy can help bring your focus back to basic self-care, reduce levels of stress and help get you back into a healthy routine: 1.) Exercise Regular aerobic exercise will bring remarkable changes to your body, your metabolism, your heart and your mind. Whether chemical or behavioral, it has a unique capacity to exhilarate and relax, to provide stimulation and calm and to counter depression and dissipate stress. Physical therapists can create a safe exercise program specifically for you that helps not only areas of weakness or decreased mobility, but targets the body as a whole. We can also assess you before you begin any other exercise program. 2.) Reduce Prolonged Sitting As some of us continue to work from home, we must be aware that the amount of time we sit during the day is linked to a higher risk of heart disease, diabetes, cancer and death, regardless of regular exercise. Physical therapists can educate you on ways to avoid sedentary time and stand up and move throughout your day in a way that won’t interrupt your daily tasks. A tip: follow the 20-8-2 rule. Sit for 20 minutes, stand for 8 minutes and move for 2 minutes. 3.) Hands-On Manual Therapy Manual therapy is a specialized form of physical therapy delivered with the hands as opposed to a device or machine. It can include manipulation, mobilization and soft tissue work to reduce pain, relax muscles, increase circulation, break up scar tissue, improve tissue extensibility, reduce swelling, inflammation, or restriction, help with flexibility and alignment and induce relaxation and decrease anxiety. Although there is no one answer for how manual therapy specifically works to improve overall function, studies have shown that there are many moving parts that contribute to its effectiveness. After a PT has performed a manual therapy treatment, you typically feel better and our goal as physical therapists is to help people feel better, move better and ultimately live better. 4.) Breathing Techniques In our stressful and fast-paced society, even without a pandemic, many people are susceptible to developing breathing dysfunctions. Breathing is the root of all movement. Daily diaphragmatic breathing is clinically proven to significantly lower cortisol levels (the primary stress hormone), improve relaxation and improve concentration. Talk to your physical therapist about properly learning this breathing technique to lower your overall stress. 5.) Social Benefits Most people find HD Physical Therapy to be a friendly atmosphere with varied conversation and a sense of community. Physical therapists listen to each person’s story, develop personalized plans and create a setting where patients feel safe, comfortable and successful in their ability to achieve their goals. Being in such a positive environment helps boost your overall well being.   So, are you not taking care of yourself? Is stress taking over, mentally and physically? Are you still off of your normal routines? Take a deep breath and seek out physical therapy for help today. Wellness is not a one time thing, it’s a lifestyle.

HD PHYSICAL THERAPY WAKEFIELD Celebrates 9 Year Milestone

 HD Physical Therapy announces that May 15, 2021 marked the company's 9th anniversary!

 

In May of 2012, HDPT co-founders Ed Harding, PTA and Dr. Glenn R. D'Addario, MSPT, DPT, set out to create an exceptional place where they could be of service to as many people as possible. After nine years, they are very proud and excited to be accomplishing just that. Through diligence and dedication, their clinic has grown from the 3 staff members it opened with, to over 25 employees. Most importantly, they have been able to help thousands of patients. They have also mentored numerous high school and physical therapy students. They make many appearances at area health fairs, high schools, colleges and community events, as well as contributed to numerous local charities and their events. In 2013, they received national recognition for their overall success by winning ADVANCE Magazine's "Best PT Practice" silver medal, and in 2015 they were named the Wakefield Lynnfield Chamber of Commerce Business of the Year.

In response to their continued growth and success, they expanded their business and opened a second HDPT location at 99 South Bedford Street, Suite 6, in Burlington, MA in November of 2017.

"As always, we want to extend a heartfelt thank you to our referrers and advocates for helping make HDPT's ninth year an ongoing success, especially through a global pandemic" said CEO & co-founder Ed Harding. "Thank you for continuing to support our family-owned small business, for sending us patients and for giving HDPT such a positive community presence. As we continue to grow and expand, we know that we would not be where we are today without the enduring encouragement of our friends and family," said Harding. "In the last 9 years, we have helped a lot of people, and had a lot of fun doing it. Glenn and I sincerely hope to be able to continue that for as long as we can!"

The HDPT offices in Wakefield and Burlington have no waiting lists, offer same-day appointments, are conveniently located right off major highways, have accessible hours, support Direct Access to care and accept every health insurance plan. The health and safety of their patients and staff is their top priority. They are adhering to every safety recommendations and guideline. Please visit the 'COVID-19 & Physical Therapy' webpage for even more information.

LOCATION, LOCATION, LOCATION! Where you get your care can be very important in the success of your care!

2020 transformed every aspect of our lives, and real estate was no exception, for both families and businesses. The long-term effects have been complex: despite initial uncertainty driven by the onset of Covid-19, the local market has been red hot this year, and many experts expect that excitement to continue.

As the environment continues to evolve and as we turn the page into 2021, one of the notable trends that still holds strong is LOCATION, LOCATION, LOCATION! We’ve all heard that pop culture real estate mantra. 

As important as location is for buying property, location matters just as much for businesses. It is a key factor in the success of a new business and in the success of the businesses’ clients & patients.

WE HAVE 2 LOCATIONS! HD Physical Therapy is located in Wakefield & Burlington, MA.

HDPT’s two locations mean we are always nearby. Your chance of receiving the evaluation or appointment time you want, at a location near where you live, work or play, is easier than with other PT facilities in the area. Each clinic prides itself on being ready to see you quickly, and diagnose your condition accurately, in an environment that motivates, comforts and heals.

BURLINGTON: Wilmington, Woburn, Lexington, Bedford & Billerica surround the town of Burlington. The clinic address is 99 South Bedford St., Suite 6, inside Corporate Place. The office park is located right off Rte. 95/128 at the new Exit 51A: Rte 3 South - Winchester. The office is on the ground floor, with zero steps at the entrance door. There is also plenty of free parking onsite, including HDPT designated and handicap spots.

WAKEFIELD: Reading, Lynnfield, Saugus, Melrose & Stoneham surround the town of Wakefield. The clinic address is 607 North Avenue, Door 16, inside Lakeside Office Park. Lakeside Office Park is located right off Rte. 95/128 at the new Exit 57: North Ave – Wakefield/Walkers Brook Dr – Reading. The office is on the first floor, with zero steps at the entrance door. There is plenty of free parking onsite, including handicap spots. 

 

At HDPT, we always offer:

Coverage under ALL health insurance plans;
if you're paying your monthly premium, use it. Every plan has PT coverage.

Direct Access to care;
remember NO MD referral or prescription is necessary to come see us!

NO waiting lists for new patients; if something hurts come in right away!

Same day bookings & appointments are available; just call.

Free injury screenings and tours; come see us and ask questions. Feel comfortable.

Two notable locations along major highways; Wakefield & Burlington.

Convenient hours that fit any schedule, M-F, 7am-7pm.

LET US KNOW WHO AND HOW WE CAN HELP!
 

Can Your Body Handle Working From Home?

Across the country, aching backs, necks and shoulders brought on by COVID-19-related lifestyle changes have sent many people to physical therapists — a trend that's still growing in 2021. Can your body handle working from home? 

Working at any computer work station all day takes a toll on the body. Today, companies have sent their workers home from offices, but in most cases, the coveted pieces of ergonomic office furniture - think $1,000 chairs and adjustable standing desks - remain in the empty spaces. Employees continue to work from home in bed, on couches or sitting hunched in front of countertops and tables. And even as we begin to return to more "normal" activities, many companies have already committed to keeping their employees remote through Labor Day 2021.

 

Complaints of neck, shoulder, and upper back pain are more common as people slump over their computers for hours at a time. Working from home has taken a toll on the bodies of people who simultaneously work and supervise young children learning from home. We are also seeing many people with previous problems that have flared up - aggravated not just by these lifestyle changes, but also the ongoing stress of coping with the pandemic.

 

Sitting at a desk while using the keyboard for hours on a day to day basis can result in poor circulation to joints and muscles. It also can create an imbalance in strength and flexibility of certain muscles, and lead to muscle strain. These issues can be easily remedied by taking frequent short breaks, or "micro breaks," throughout your day.

• Get out of your chair several times a day and move around - even for 30 seconds
• Roll your shoulders backwards
• Turn your head side to side
• Stretch out your forearms and your legs

 

Proper office ergonomics (setting up your office for the work you do) can help maximize your comfort and safety. Use the following guidelines for your work station:

 

Your chair should have the following:

• Wheels (5 for better mobility)
• The ability to twist freely on its base
• Adjustable height
• Adjustable arm rests that will allow you to sit close to your desk
• Lumbar support
• Seat base that adjusts to a comfortable angle and allows you to sit up straight

 

The position of the keyboard is critical:

• The keyboard should be at a height that allows you to have your forearms slightly below a horizontal line—or your elbows at slightly more than a 90-degree angle.
• You should be able to slide your knees under the keyboard tray or desk.
• Avoid reaching for the keyboard by extending your arms or raising your shoulders.
• Try to avoid having the keyboard on top of your desk. That is too high for almost everyone—unless you can raise your seat. The elbow angle is the best test of keyboard position.

 

The position of your computer monitor is important:

• The monitor should be directly in front of you.
• The top of the monitor should be at your eye level, and at a distance where you can see it clearly without squinting, or leaning forward or backward.
• If you need glasses for reading, you may need to have a special pair for use at your computer to avoid tipping your head backward to see through bifocals or other types of reading glasses.

 

How can a physical therapist help?

If you are experiencing pain that isn't relieved by making these adjustments to your work station, you should see a physical therapist who can help develop a treatment plan to relieve your pain and improve your mobility. We are movement experts who improve quality of life through hands-on care, patient education and prescribed movement.

WHY #HDPT FOR YOUR RECOVERY?

 

WHY HD Physical Therapy?

WE ARE THE NAME YOU KNOW & TRUST! HDPT is a family-owned, small business that unites traditional physical therapy with the most modern and innovative tools and techniques. We started almost 9 years ago focusing on a total wellness philosophy while individually addressing each person’s goals and objectives. We get to know you on a personal level, and care immensely about furthering every aspect of your health and well being. Whether you define success as being able to return to work, sport or fitness, care for your family or simply tie your shoes without pain, we consistently helps people achieve those goals. We know what you need to get back to life, and how vital it is for you to get there—to heal, thrive and be the best version of yourself.   WE LOVE OUR COMMUNITY!

WE HELP YOU ACHIEVE TOTAL WELLNESS, NOT JUST A SHORT TERM FIX! We know how to combine the latest practices people want, with data-driven and evidenced-based clinical care.   Functional Dry Needling (Myofacial Trigger Point Needling) IASTM (Graston Technique® / EDGE Mobility System tools) Assisted Stretching / Foam Rolling Kinesiology Taping (K-Tape) Cupping Therapy Massage Gun Assisted Stretching / Massage At HDPT, we use these modalities combined with modern manual techniques, progressive exercise programs and scientifically-proven pain care. Our value lies in our knowledge, our education, our experience, our critical thinking and our ability to educate people and steer the direction of their care in the most appropriate manner.   WE LOVE SCIENCE!

WE'RE CONVENIENT AND ACCESSIBLE TO ALL; GET WHAT YOU NEED WHEN YOU NEED IT!    We always offer: Coverage under ALL health insurance plans; you’re paying your monthly premium, use it. Every plan has PT coverage!   Direct access to care; remember NO referral or prescription is necessary to come see us!!!   NO waiting lists for new patients; if something hurts come in right away!   Same day bookings & appointments are available; just call!   Free injury screenings and tours; come see us and ask questions.   Two notable locations along major highways; Wakefield & Burlington.   Convenient hours that fit any schedule, M-F, 7am-7pm.   WE LOVE HELPING OTHERS!

HD Physical Therapy Supports Direct Access

#wednesdaywisdom #wisdomwednesday #directaccess #access #patientcare #getpt1st #choosePT #rehab #pt #physicaltherapy #wakefield #wakefieldma #burlington #burlingtonma #hdpt 💚

HDPT in Burlington, MA

Let us know who & how we can help! ❤️ #HDPT #PT #physicaltherapy #physicaltherapist #rehab #openforbusiness #health #wellness #selfcare #healthylifestyle #backpain #mobility #recovery #movement #pain #therapy #Burlington #BurlingtonMA #reddevils #devsforlife #burlingtonstrong #burlingtontogether 

#ThankfulThursday at #HDPT

It’s #ThankfulThursday! We would be no where without the support of our past & current patients! 💚🙏🏻 #HDPT #pt #physicaltherapy #physicaltherapist #thankful #thankfulgratefulblessed #openforbusiness #allptisnotthesame #burlington #burlingtonma #01880  

Essential in Wakefield

Thank you @wakefield.lynnfield.chamber for your continued support during these crazy times! Our signs look great along Lake Q! 💚🙏🏻 #staysafe #staystrong #healthcareworkers #essentialworkers  #hdpt #pt #physicaltherapy #physicaltherapist #weareopen #wakefield #wakefieldma #lynnfield #lynnfieldma 

#Covid19 Precautions at #HDPT

Checking for #fevers may become more common as we progress through the #COVID19 crisis. It certainly won’t catch all people infected, but it is one part of an overall strategy to prevent transmission. Along with limiting patient interaction, physical distancing, disinfecting, wearing face masks and frequent hand washing, we will continue to do everything we can to keep our patients and staff safe. (The practice is approved under the Equal Employment Opportunity Commission's Pandemic Preparedness in the Workplace & the Americans with Disabilities Act.)  #hdpt #pt #physicaltherapy #physicaltherapist #essential #healthcareworkers #weareopen  #openforbusiness #wakefieldma #burlingtonma 💚🌡🦠

Networking at #HDPT

A little different look at this morning’s Wakefield Lynnfield Chamber Breakfast Club #networking, but we made it work! Great to see everyone again! 💚🥯🍌🍓🥞🥚🥓☕️#thenewnormal #thenewnetworking #community #chamberofcommerce #hdpt #pt #physicaltherapy #wakefield #wakefieldma #weareopen #weareopenforbusiness #essentialworkers

#SmallBusinessWeek at #HDPT

To be of service to as many people as we can. That’s our small business why. 💚 Let us know who and how we can help. We are fully open for business, in-clinic + telehealth. #HDPT 

#smallbusinessweek

#smallbusiness

#smallbiz

#smallbizlife 

#smallbizlove

#smallandmightybusiness

#smallbusinesslove

#local

#supportlocal

#community

#dreamsmallbiz

#proudbusinessowner

#businessowners 

#businessgrowth

#businesspassion 

#enterpreneurspirit 

#successmindset

#stillhere 

#stillfighting 

Quarantine Memes at #HDPT

Choose your quarantine physical therapy treatment “house!” 💚#quarantinememes #quarantinehouse #memes #memelife #quarantinelife #wednesdayvibes #pt #physicaltherapy #rehabilitation #weareopen #weareopenforbusiness #hdpt #wakefieldma #burlingtonma 

Testimonial Tuesday at #HDPT

It’s #TestimonialTuesday! 

5.0 ⭐️⭐️⭐️⭐️⭐️

#hdpt #pt #physicaltherapy #physicaltherapist #wakefieldma #burlingtonma #testimonial #review #successstory #feedback #happypatient #thankyou #grateful #writeareview #supportsmallbusiness #supportlocal 🙏🏻💚

#HDPT is here!

So...your #knee hurts. You’re trying to do your at-home, online workouts plus play with your kids, and it still hurts. What do you do? You don’t want to go to an ER or Urgent Care right now. You know your PCP is busy. You’re not sure you’re comfortable physically coming into a PT clinic, but you’re not sure telehealth is right for you. Just call us. Maybe we can give you a few stretches or exercises over the phone. Tell you if heat or ice is better. Help you with some modifications. See if telehealth would actually help. Just call. We’re here. No appointment. No billing or insurance. Just help.💚#HDPT #pt #physicaltherapy #physicaltherapist #telehealth #helpingothers #reachout 📱 ☎️

Joint Replacement Rescheduled?

Were you scheduled to have joint replacement surgery? Was it delayed due to COVID-19? What can you do at home to control the pain and still prep for your future surgery day? Here are some tips to help you still achieve a successful outcome. #pt #physicaltherapy #physicaltherapist #essential #healthcare #medicalprofessional #telehealth #pain #arthritis #jointreplacement #knee #hip #hdpt #wakefieldma #burlingtonma 💪🏻🦾🦵🏻🦿

Admin Day at #HDPT!

Today is also #AdministrativeProfessionalsDay! The day recognizes the work of secretaries, admin assistants, executive assistants, receptionists, client/patient services representatives and all other administrative support professionals. We could not run #HDPT without our whole team. We thank you for all of your hard work; you are deeply appreciated. 🙏🏻💚🎁 #administrativeprofessionalsday #teamwork #teamworkmakesthedreamwork #physicaltherapy #physicaltherapist #outpatient #essential #essentialworkers #healthcare #privatepractice #wakefieldma #burlingtonma 

Dry Needling at #HDPT!

We are still open to help our patients in #pain. PTs wear gloves and appropriate #PPE when #dryneedling, consistent with current Standard Precautions, Guide to Infection Prevention for Outpatient Settings & OSHA. It’s a safe, effective technique for patients with certain musculoskeletal presentations. #hdpt #pt #physicaltherapy #physicaltherapist #doctorofphysicaltherapy #dryneedlingtherapy #wakefieldma #burlingtonma 💉💚

Lettering for Love Project 💚

Thank you @anteaamorosodesign for brightening our clinic windows with the most inspiring words!

“He who has health has hope. He who has hope has everything.” 💚

#letteringforloveproject #sharethelove #wereinthistogether #smallbusiness #smallbusinesslove #supportsmall #supportlocal #wakefield