Penrose Physical Therapy
06
Feb 2019
Jennifer Penrose
Author
Jennifer Penrose

Shoulder Pain: Simple Exercises You Can Do From Your Desk

Sometimes, it can often surprise us how the smallest things in life can actually affect our health. Small things like wearing that heavy bag on the same shoulder every day, or that terrible posture you’ve learnt at work, but so desperately want to get rid of. That’s right everyone… it all adds up and can even be causing your shoulder pain. Today I’ll be going over the importance of exercising in the workplace and how it can help your shoulder pain. The reason why I’m writing about the workplace is because not many people realize how much time you spend at work. For example, the average full time worker spends on average every year,1,650 hours at work. That’s equivalent to 68 days or 9 weeks of day-in-day-out work! Now, imagine if you had an office job, or if you DO, think of all those hours you actually spend sat down, not moving and potentially developing poor posture. It’s no wonder you have shoulder pain! That is why it’s important to exercise at work and to keep moving as much as possible. Having only 5 weeks away from work can take it’s toll on your body. This truly shows how long you are at work for and how it can affect your health. With that in mind, here’s a few of my tips that are handy to use to ease that shoulder pain… Yoga before and after work is a MUST to stretch away those potential aches and pains in… Read More
30
Jan 2019
Jennifer Penrose
Author
Jennifer Penrose

Headaches And Migraines: “Was It Something I Ate?”

Let’s talk about headaches and migraines. Ranging from a mid-afternoon head pounding ache, to an agonizing pain that leaves you sensitive to light. Headaches are something most, if not all of us, have experienced at some point in our life. For some, headaches are a bigger problem and can even affect everyday life, just like Lauren who is a patient of mine – here’s what she wrote in an email to me before she came to see us: “Hi Jennifer, I’m 56 and have been suffering from migraines ever since I was a teenager and I’ve never been able to get to the root of the problem. Usually in the past I put my migraines down to stress or a lack of sleep. Then I thought it might be something that I’m eating instead. I took away all of the foods that are said to set off headaches like cheese and chocolate…but nothing really changed. I don’t know if this is true, but I heard that tension in your shoulders can bring headaches on? Then I thought you’d be the best person to ask. Is this right or am I being silly? Do I get headaches because of something I eat? I’m tired of getting migraines when I least expect them! It’s awful when they strike in the middle of shopping.” – Lauren, 56,Olympia, WA Let me tell you now, Lauren certainly was right about tension in your neck and shoulders being related to this common problem! I can imagine you… Read More
24
Jan 2019
Jennifer Penrose
Author
Jennifer Penrose

Neck & Shoulder Pain: Say Goodnight To Neck Pain For Good

Let’s talk about one of the most common causes of neck and shoulder pain – sleeping! Not just sleeping, but the way we sleep (and even what we do before we sleep). Have you ever woken up in the morning with a stiff and slightly painful neck? Often it’s just an annoying ache that eases off shortly after you’ve got out of bed, but after days of waking up feeling like this, it can become a lot more painful. It’s something that we don’t usually think about, but one of the most important things to consider is the effect that sleeping can have upon our neck and shoulders. Let me explain: An increase in neck or shoulder pain is a common problem that many people experience as a direct result of resting for 8 hours or more in an awkward position, either an old mattress which needs replacing, or on the wrong types of pillows. Why? Having your neck twisted or bent in a position for long periods of time isn’t good for the body. After a while your body becomes so used to being in a certain position when you go to sleep (the position you’ve been sleeping in for most of your life!) – night after night, so no wonder the neck becomes painful. But it’s not only down to the way we sleep… Another thing I see a lot of people do before they turn in for the night is they watch TV or read. But the thing is, while doing these… Read More
16
Jan 2019
Jennifer Penrose
Author
Jennifer Penrose

Why Everyday Activities Can Cause Neck Pain And What You Can Do To Change That

Have you ever had a slight pain in the neck but didn’t really think it was a big deal, especially if you knew it was because you slept awkwardly? Yes? I thought so. I hear this quite often from my clients when they first come in to see us – they’ll mention the annoying pain that’s going on in their neck when it comes to the end of their session because 9 times out of 10, they think it’s something that will “just go away” on it’s own. But here’s the thing – it doesn’t always “just go away”! Think of your neck like this: Your neck supports one of the most vital parts of your body – the skull and the brain. Not forgetting that the top of your neck is where your nerves begin. Now ask yourself this – do you still want to brush off that neck pain you’ve woken up with this morning? I thought not. Some of the main reasons as to why we shouldn’t brush off neck pain is because we all have ways in which we make it worse. We don’t mean to, but sometimes our lifestyle just gets in the way! Have you had your hair done recently? It can often be an enjoyable experience, but have you ever considered how your neck feels? When you’re getting your hair washed make sure the chair and basin are adjusted accordingly. The seats are meant to adjust for a reason! Also, sometimes it can take a… Read More
08
Jan 2019
Jennifer Penrose
Author
Jennifer Penrose

Do you want more energy or improved physical performance? Or how about knowing if your nutrition plan is working?

Then this free wellness/nutrition workshop is for you! In the last few weeks of the healthy tips series we have covered how the right nutrition improves youthful gene expression (the study of epigenetics & how that is helping people feel younger), hydration and the anti-inflammatory diet. Diseases that are linked to chronic systemic inflammation: diabetes, heart disease, Alzheimer’s, depression, arthritis to name a few, the fastest easiest ways to decrease inflammation, and how antioxidants help protect our eyes from blindness (aging macular degeneration). And last week you could request my free “Healthy Tips Report” that covered: posture, falls, stretching and more! Well that is quite a bit to cover in 7 weeks!  That is why we decided with all the interest and requests for antioxidant scans to hold a free wellness/nutrition workshop!  Get your antioxidant scan score for free at this workshop if you bring a friend with you! (Normally $25). This science based wellness/nutrition workshop is for you if: You want to know what nutrients are key for energy and improving physical performance. (We will cover the science that has been used in elite athletes and with sedentary individuals) Or, you want to know which nutrients help with cognition, mental sharpness, and memory (according to the science of course!) You want to know if your nutritional plan is working with the antioxidant scan test. And we’ll tell you what it means for your overall health. If you want to know what key nutrients are needed for longevity and optimal wellness You want to know… Read More
04
Jan 2019
Jennifer Penrose
Author
Jennifer Penrose

How About A Plant Based Compound That Improves Cognition, Promotes Heart Health & More. AgeLoc Youth

If you just nodded your head  “yes please” then let me introduce you to a plant based compound called “AgeLoc Youth”. Yes, “AgeLoc Youth” sounds like it is trying to lock you into your younger years! Sign me up! As my grandmother says “Don’t get old Jennifer. These golden years are not so golden!” So I’m following her advice with the latest science (without synthetic chemicals or pharmaceuticals) I can find and share it with you. As a physical therapist I’m definitely helping my patients improve their physical function so they can travel, visit grandkids, and live life with less pain and ability to keep up! But how is that meaningful if your cholesterol is high and plaque is building up on the walls of your arteries waiting for a heart attack, or you lose your cognitive abilities, or you lose your vision (covered last week!)? Quality of life includes all of those things! First of all, let’s talk about cognition. “AgeLoc Youth” vs placebo given to healthy subjects age 40-65 with normal cognitive function for 6 weeks showed radically improved brain MRI images! Improve cognitive performances on memory tests were also demonstrated by the AgeLoc Youth group. This is exciting news for those of us that want to keep our mind sharp using a plant based compound! Regarding the brain MRI results, Dr. Louis Cady, Psychiatrist, stated: “Of particular interest to me is increased activity in the inferior orbital pre-frontal cortex – which is the executive… Read More
27
Dec 2018
Author
Wyatt Spithaler

What is the fastest, easiest, cheapest way to decrease chronic systemic inflammation?

So if you recall in this healthy tip series we talked about the anti-inflammation diet.  We talked about how scientists have found that chronic inflammation is linked to chronic diseases: diabetes, cardiovascular disease, Alzheimer’s, arthritis, depression, cancer, asthma and more.  Chronic inflammation is exacerbated by lifestyle factors: a diet with unhealthy fats and processed foods (packaged and canned meals), pastas/starches/sugars, lack of exercise and poor dental hygiene or gum disease.  The food we eat causes certain bacteria in our gut to populate and it either curbs or increases our systemic inflammation. Before going further, if you’d like to watch a video for this topic instead of read, follow this link to view it on our YouTube page: https://youtu.be/DPlFedNlgjw One of the quickest things you can do to decrease systemic inflammation is stop eating foods that are processed or laden with unhealthy fats– those quick packaged meals or fast foods.  And avoid lots of starches and artificial sugars.  Those foods increase the gut bacteria that promotes more systemic inflammation!  No one needs more inflammation in their body!  And remember to floss your teeth every day to keep that bacteria from traveling to your gut and creating more systemic inflammation! The next best thing to do to decrease system inflammation is getting half your plate full of veggies and fruits at every meal.  Whoa!  Do you have time for that?  Do you have the money for that?  It is not easy or quick nor is it cheap to buy organic fruits and veggies.  And why organic? … Read More
21
Dec 2018
Jennifer Penrose
Author
Jennifer Penrose

Screen time and your vision! Yummy Oatmeal Recipe too!

You can read my blog or watch my you tube channel on today’s topic of screen time and vision.  Click here for the you tube version. Most patients that I help are40+ and trying to be active and enjoy life. I am also in that category. Besides physical and mental function, I also want to have my vision intact for next 20-30 years plus. I am willing to bet that even if you are ok with most aging processes that you don’t want to have permanent vision loss in your 60s-70s? So today I’m going to tackle the issue of aging macular degeneration (AMD). Why is a physical therapist talking about AMD? Well, many of my patients come to see me for neck and back pain from sitting and using laptops, tablets,and smart phones. We do see more people with degenerative changes in their spines due to the amount of sitting and the increased neck bending/flexion from holding devices and looking down for prolonged periods. American adults spend an average of 11 hours a day on screen time. These devices give off blue light that has been found to damage the cells in the back of the retina leading to permanent vision loss from AMD. AMD is the leading cause of vision loss. It affects more than 10 million people. It’s mainly associated with aging, but some forms of macular degeneration affect younger people as well. I don’t know about you, but as someone who must use a computer… Read More
15
Dec 2018
Jennifer Penrose
Author
Jennifer Penrose

Is there any science behind the anti-inflammatory diet?

  Within the past few decades, scientists hit upon the discovery that many conditions, including heart disease, diabetes, Alzheimer’s, Parkinson’s, cancer, arthritis, depression, and long-lasting respiratory problems such as asthma, share a common element – chronic inflammation. Scientists suggest that many factors contribute to chronic inflammation, including genetics and exposure to toxic contaminants in the environment. Chronic inflammation also might be exacerbated by lifestyle factors, including a diet laden with unhealthy fats and processed foods, lack of exercise, and poor dental hygiene/gum disease.If we just followed what our parents and grandparents said “an apple a day keeps the doctor away” or “finish your veggies” we likely would have less diseases linked to chronic inflammation. Our diets play an important role in chronic inflammation because our digestive bacteria release chemicals that may spur or suppress inflammation. The types of bacteria that populate our gut and their chemical byproducts vary according to the foods we eat. Some foods encourage the growth of populations of bacteria that stimulate inflammation, while others promote the growth of bacteria that suppress it. Hopefully you are probably already enjoying many of the foods and beverages that have been linked to reductions in inflammation and chronic disease. Anti-inflammatory foods are those that any nutrition expert would encourage you to eat. They include lots of fruits and vegetables, whole grains, plant-based proteins (like beans and nuts), fatty fish, and fresh herbs and spices. Fruits and veggies: Go for variety and lots of color; reds, oranges, yellows,… Read More
02
Dec 2018
Jennifer Penrose
Author
Jennifer Penrose

Do You Ever Wonder What Else You Could Do To Enjoy Life With More Energy And Feel Younger Again?

  I have patients tell me all the time “don’t get old” with a laugh. But at the same time it is no laughing matter. I do really want my patients to feel their best for as long as possible. (I also want this for myself). As a health provider who specializes in improving performance of the aging human body, I wanted to find more ways to deliver more life and energy naturally. So over the course of the next several weeks I am going to talk about how you can enjoy life with more energy and feel younger again naturally. Where do we get our energy? Remember back in school when you learned in science that our food gives us energy? When our blood sugar drops and we feel sluggish we know to go eat something. However, what is that “something”? Does it really provide key nutrients to help us with energy and feeling younger again? I think most of us know that nutritional research states we should be eating 1.5-2 cups of fruit and 2.5-3 cups of vegetables a day. The literature is clear that eating more fruits and vegetables adds nutrients to diets, reduces the risk for heart disease, stroke, and some cancers, and helps manage body weight when consumed in place of more energy-dense foods. What is even more interesting in the last decade is finding that our nutrients can actually cause “youthful gene expression”. This is called the study of epigenetics. I am not saying… Read More
25
Nov 2018
Jennifer Penrose
Author
Jennifer Penrose

What if you could avoid risky knee surgery?

If you or a loved one suffer from chronic knee pain – so bad that it can even stop you from walking – then attending this workshop may be the most important thing you do this year.  It may unlock the agonizing mystery of your knee pain and show you a way to get back to the life you deserve…A life where you can walk up and down the stairs without worrying when your knee is going to ‘give-out’, or the pain stop you in your tracks. A life where you can enjoy leisurely walks with friends and family and not worry if you’re going to make it or not, restricted by a knee so painful. A life where you can pick up and play with your grandkids without worrying when your knee is going to stop you from getting backup. A life where you can do and enjoy all the things you see so many others doing and enjoying but your bad knee has kept you watching from the side-lines….Basically, a life without the curse of knee pain. If You Feel Let Down, Disappointed, And Even Skeptical About What Can Be Done To Help You, Then Read On… My name is Jennifer Penrose, the nations leading knee pain specialist, and I have been helping people live with much less knee pain for more than a decade now – all across the country. And what we know now is that so many people are confused… Read More
08
Nov 2018
Jennifer Penrose
Author
Jennifer Penrose

Knee pain – how to stop arthritis before it stops you!

Many people just like you are becoming victims of knee pain and knee arthritis. This is FAST becoming one of the most common things we see at Penrose Physical Therapy, and one of the areas we treat the most too. But before I tell you why, have a look and see if this sounds familiar to you? There’s a familiar pattern that emerges with knee pain (before arthritis sets in). It starts with a few clicks of the knees, just here and there. But nothing painful, and you think nothing of it. Then as the years go on, some of those clicks become painful, and they start to ache a little bit more, commonly under the knee cap and inside of the knee. Walking around the stores for a few hours and they begin to feel sore. And getting back up again after sitting down watching your favorite TV program, you notice it takes a few steps for them to ‘get going’… And they become even WORSE in the cold weather. Does that sound familiar? I thought it might. So why does this happen, and why so more now than ever before? Well, let me share this with you; so many people are becoming victims of bad footwear trends. Plimsolls and pump style shoes are the top of that criminals list that I come across almost on a daily basis, but there are many more besides them. More commonly worn now than before. They have zero support for your feet. Absolutely… Read More

Inquire Today