Stay Healthy South Sound
By Jennifer Penrose
Stay Healthy South SoundJan 26, 2022
Living With Chronic Pain? Bill, Nearly 80 Yrs Old, Tells His Story Of Knee Pain, Shoulder Pain, Low Back Pain And Restored Hope Working With Team Penrose.
If you think you are stuck living with your pain then this episode is for you. Bill, who is nearly 80, talks about how he had lost hope and really didn't think physical therapy could help. He had tried it before and thought it was a waste of time. However, the Penrose team had a different approach and he found sure enough we could help. He talks about his journey with his knee, his shoulder, and now his back. He reports how his hope has been restored and that he has improved quality of life and less pain - even at the near age of 80.
Pilates - The Best Way To Keep Your Back Healthy! Pilates Helps With Core Strength, Balance, And Posture.
Dr. Penrose interviews class instructor expert Nicole about the benefits of Pilates and what class participants are reporting. Pilates is a great way to keep your spine healthy, improve your overall strength, posture & balance. It is the number one exercise spine specialists recommend. You can attend your first one for free! www.penrosept.com
Best Patient Quote: "I Thought It Would Just Get Better" Fun Patient Stories And Advice By Dr. Penrose
Dr. Penrose discusses the notion of "I thought it would just get better" and when you really need to pay attention to your pain. Penrose Physical Therapy is the #1 Physical Therapy Clinic in the South Sound and we help people stay mobile and active. If you are struggling to live as mobile as you would like then let us help you. If something has been hurting for 2 weeks or longer it is time for professional help and quite trying the DIY Dr. Google and YouTube University method. Yes we all do it but our bodies are complex and the experts often has simple easy tips that help right away. www.penrosept.com has lots of free tips you can use. Happy to help.
Falls and balance! Interview of a patient after a fall, surgery, and returning to function at 83 years old!” By Dr. Penrose interviewing Beth Davis
Dr. Penrose interviews an 83 year old patient, Beth Davis, about a fall that caused a fracture in her knee requiring surgery and her journey from a leg brace, a walker, to a cane and now back to participating in her water aerobics classes again and most importantly able to care for her spouse. We discuss how falls can take out your independence and mobility as well as what things you should be looking for that make you at risk for a fall. Can you stand on one leg for at LEAST 10 seconds? Can you stand on foam feet together with eyes closed? These are important things to minimize a fall. If you need your balance screened to see if you are at risk for falls call us for a free balance screen 360-456-1444. Penrose Physical Therapy is located in Lacey, WA.
Neck pain, tension headaches, and TMJ pain
Dr. Penrose discusses the common causes of neck pain, tension headaches, and TMJ dysfunction. Dr. Penrose gives tips to help with each and how physical therapy can play a big role in helping you manage these conditions so you can live a more active and pain-free life.
"Concussions: Best Tips To Recover Faster, Why Do Preseason Baseline Testing, And When To Seek A PT That Specializes In Concussions.” By Dr. Penrose
Concussions create lots of anxiety and stress for athletes, parents, and coaches. Here are some of the best tips to implement right away after a concussion to make the recovery as smooth as possible. Dr. Penrose covers the dangerous signs and symptoms of a concussion and the more mild common symptoms in this episode. She also explains what concussion physical therapy looks like and when to see a physical therapist who specializes in concussion management. Dr. Penrose also explains what preseason baseline testing is and why it is the gold standard for athletes and how it eliminates the guesswork with returning to play.
Here is a Youtube video showing and explaining what preseason baseline testing is:
https://www.youtube.com/watch?v=1G8sr8TKOhM
Here is a Youtube video discussing a little bit about concussion rehab and what you can do during the physical and cognitive rest phases of healing after a concussion:
https://www.youtube.com/watch?v=kPdLq-bdEuw
Here is a link to a FREE tips report about how to recover from a concussion quicker that you can download: https://penrosept.com/concussion-management/
Myths About Pelvic Health! Interview With Dr. Elizabeth Piper.
Dr. Jennifer Penrose interviews Dr. Elizabeth Piper on many myths around pelvic health. Such as people think it is normal to leak urine as they age or after having multiple kids. Another one is that the only thing for pelvic health is “Kegel’s.” And so much more!
This is a great episode on pelvic health and when you should seek out a pelvic health physical therapist and what you can do to help those sensitive topics.
--------------------------
Other resources: This podcast discusses the importance of Fiber: https://open.spotify.com/episode/6LTakbZLM0pcFgRqEU3lIW?si=sxYAWtl2QayTGEnGC41kjQ
Also some links about hip strength and pelvic floor:
Tuttle LJ, DeLozier ER, Harter KA et al. The Role of the Obturator Internus Muscle in Pelvic Floor Function. Journal of Women’s Health Physical Therapy. 2016; 40, 1 pg 15-19
Sapsford R. Rehabilitation of pelvic floor muscles utilizing trunk stabilization. Man Ther 2004;9(1):31-42
Sapsford RR, Hodges PW, Ricahrdson CA, Cooper DH, Markwell SJ, Jull GA. Co-activation of the abdominal and pelvic floor muscles during voluntary exercises. Neruourol Urodyn 2001;20(1):3-12
Sapsord RR, Hodges PW. Contraction of the pelvic floor muscles during abdominal maneuvers. Arch Phys Med REhabil. 2001;82(8):1081-1088
-------------------------- Guest: Dr. Elizabeth Piper, Doctor of Physcial Therapy that specializes in pelvic health for women and men.
Find her on instagram: elizabeth.piper.dpt
Currently works at Providence
Host: Name: Jennifer Penrose, DPT, OCS, MTC
Company: Penrose Physical Therapy
Author of “Run Forever: The secrets to common running & walking injuries.”
https://www.facebook.com/PenrosePhysicalTherapy/
Phone: 360-456-1444
Address: 1445 Galaxy Dr. Suite 301 Lacey, WA 98516
Osteoporosis and Osteopenia. Best ways to increase bone density!
Dr. Jennifer Penrose discusses some common myths about low bone density and the confusion around osteoporosis and osteopenia. She discusses what Yoga can do for bone density and which poses have been found to be effective for building bone density.
She also discusses weight training and that if you have low bone density you need to lift enough weight to make a difference. She goes into the literature and explains some exercises that have shown results with bone density.
It is understandable to be afraid if you have low bone density but don’t stay in that stage; get expert help so you know what to do and how to do it!
"Diabetics: Tired of Insulin shots?” Interview Tom and Dr. Penrose
Dr. Jennifer Penrose interviews a patient, Tom, a client that did our 8-week weight loss and wellness program. He lost 38 lbs and his A1C went from 8.0 to 7.2. The best news is he has been completely off insulin since Sept 30, 2022. He used to take over-the-counter medication to golf and now he doesn’t need it - his joints don’t hurt eating this way. He still has 40 lbs to lose so it is not his weight that is the main issue of the joints feeling better.
The sugar, the processed foods, the refined carbohydrates (bread and pasta), and beef lead to inflammation. His BMI went from a 47.1 to a 41.7. He is committed to continuing this lifestyle and his main motivation is to never go back on insulin again. He now wants to get off Metformin.
Listening to this episode they get a FREE TLS weight loss consult.
“I avoided back surgery thanks to the TLS weight loss program and physical therapy at Penrose PT!” Interview with Margit and Dr. Penrose
If you have a "bad back" like degenerative changes, bad discs, pinched nerves, stenosis and think you have to have surgery then this episode is for you! Loosing 4 lbs is 16 lbs of pressure off your spine. Margit tells her story and once she went on our TLS program she lost weight and started tolerating physical therapy and now she can walk 30 min and she no longer has radiating symptoms. She no longer feels like an old woman.
How to stay out of doctor’s & P.T. offices? Take charge of your health with a FREE full body fitness assessment.
Free full body fitness assessment at Penrose Physical Therapy. Please call 360-456-1444 if you are interested. We are located in Lacey WA.
How diaphragmatic breathing decreases your pain.
How pain signals are perceived by the brain and how the brain can increase or decrease the perception of pain. What can we do to influence pain and decrease the sensation we perceive? Deep diaphragmatic breathing is an underutilized tool for decreasing pain, tension, anxiety and improving mood.
Shoulder Pain: Bursitis, Impingement, Tendonitis, Arthritis: Which One Is it?
Living Young…Secrets to Anti-Aging & Living Active on your terms into your 80s!
How to prepare and have a successful total hip replacement from a patient and PT perspective
“Physical Therapy and Yoga keeps me out of a wheelchair” interview with client at Penrose Physical Therapy
10+ways to decrease inflammation naturally! by Dr. Jennifer Penrose, DPT, OCS, MTC
Recovery After Meniscus Tears, Surgery, and Running Her 3rd Boston Marathon 6 Weeks Later! Interview Patient Kyle Smith by Dr. Jennifer Penrose, DPT, OCS, MTC
Back Pain, All Things Discs, Stenosis, Sciatica and My Own Low Back Surgery by Dr. Jennifer Penrose, DPT, OCS, MTC
Total Knee Replacement: How to Prepare and Recover Successfully by a Physical Therapist That Went Through a Knee Replacement Herself | Interview with Kylie Starr, DPT, ATC.
Interview with Patient Jeff Lynch: Back to Sleeping Without Pain, Playing Keyboard, and Lifting Weights at the Gym!
Achilles Tendonitis: Causes, Risk Factors and Cures!
Rock Steady Boxing & Parkinson’s! Interview with Lisa Ellis
All about solving low back pain!
Penrose Physical Therapy Coaching Wellness & Weight Loss! Interview with a client regarding her experience in our 8 week program
Understanding Knee Pain (What causes it and how to eliminate it)
Back pain and Sciatica Through the Experience of a Patient.
Common Injuries: Plantar Fasciitis, Kneecap and IT Band Pain, and More Lower Body Injuries!
Do your knees hurt a lot? Or maybe you have foot pain, like Plantar Fasciitis? Or maybe it’s IT Band syndrome...that horrible stabbing on the outside of your knee? Momma, you do NOT need to suffer through this stuff! So often, we tend to minimize our own aches and pains, half-heartedly saying “we’ll take care of it someday”. But listen, it’s time that you become an ACTIVE PARTICIPANT in your healing process!
In this new series, I’m chatting with various physical therapists and looking into the most common injuries that we face as moms. Today, I have the opportunity to interview Jennifer Penrose, a Doctor of Physical Therapy that literally wrote the book on common running injuries...everything from foot, ankle, shin, knee and hip pain.
How to jumpstart your metabolism & the science behind weight loss…. And keeping it off! By Dr. Jennifer Penrose
Interview with Dr. Thomas Griffith, ND. “How does a Naturopathic Physician fit into your Healthcare and what services do they provide?”
Osteoporosis: What you need to know for bone nutrients, testing, updates, and which exercises are best!
Interview with Dr. Cordis: What can you do to manage your stress and boost your immune system!
We discuss practical strategies for stress management and how important it is to schedule de-stress times in your day. Simple practical tiny habits make all the difference over time. Managing your stress and keeping your cortisol levels down will decrease your risk for diseases and viruses. We also discuss nutrition and things that are found to help with your immune system during this time. We are not claiming to prevent COVID 19 with these strategies, but we are trying to help give you all the things you can do that will help you stay as healthy as possible and give you control over many areas when everyone feels they have very little control these days.
The Top 3 Reasons Knee Pain Is On The Rise During COVID
The Surprises I Learned Delivering Telehealth During COVID
Dr. Penrose’s new book: “Run Forever! Secrets to common running and walking injuries”
The Truths about Acupuncture: Interview with Christine Kulhawik, Licensed Acupuncturist and Certified Functional Nutritional Provider
We discuss what acupuncture is and who it is for. We discuss common myths of acupuncture and what to expect during a visit. We discuss how acupuncture decreases acute pain and chronic pain. We discuss how acupuncture can also help with stress, anxiety, and sleep.
Due to COVID we also talk about how acupuncture plays a role in helping the immune system and Christine highlights some key nutrients for fighting viruses. She touches on what you can do for sleep issues, stress, and nutrition.
She is providing Telehealth visits and can walk someone through how to do self acupuncture points, health tips for digestion/nutrition, stress and sleep. She is a very comprehensive all natural provider.
Interview with Dominic Femiano, MD “Tendon injuries: Treatment, Prevention, and PRP/stem cell updates!”
Interview with Terese Jenks, MPO, LCO Prosthetic Resident. Options for arthritis, back pain, and amputees to stay mobile and active!
Interview with Lando, Co-Owner of CrossFit Cloud City Athletics in Lacey, WA
We discuss key concepts of fitness and how the warm-up and cool down and stretching/mobility is key to injury prevention. Lando loves learning and has a passion for developing solid work out programs.
The best thing you can do for your health and enjoying life is investing in yourself. Start somewhere and do one step at a time.
Pain Management: Natural Alternatives to Opioids! By Dr. Jennifer Penrose, DPT, OCS, MTC
Foot and Ankle: Common Injuries, Myths, & What to Do About Them.
Physical Therapy’s Role in Weight Loss, Nutrition, & Inflammation with Dr. Nancy Miller-Ihil
Massage therapy: A powerful tool to take charge of your health and well-being!
We discuss how “massage therapy is a powerful tool that can help you take charge of your health and well-being” quote from the Mayo clinic! We discuss the benefits that the literature/research has been able to show as well as what we see with clients.
Massage therapy is no longer considered a “luxury spa service” but more of an integrated approach to wellness and feeling and moving better. In fact, with today’s social media we are actually becoming more anxious and less connected to community and each other. Massage is a great way to decrease anxiety and provide healing through touch. Massage therapy lowers blood pressure, decreases pain, improves mobility and leads to healthier lives!
People are surprised that their pain is actually referred from somewhere else: called trigger points in the muscles. It is very common to have tension headaches from neck muscles that send pain to behind your eyes, your temporal region, your face and jaw. Massage is so helpful with stress, tension, scar tissue after surgeries, and maintaining mobility with arthritis.
How to stay out of doctors offices after 50+!
What can you do to have good mental health? How to identify when someone needs help before it is a crisis.
Obesity: Advances in managing this complex chronic disease.
How much alcohol is truly safe to have?
