#mulliganpt

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3 Reasons to Visit Our New Facility

It’s hard to believe that December is here! This fall, Mulligan Physical Therapy successfully completed the move from our 15-year Newtown location to our brand new facility on Cabot Blvd. in Langhorne. This new space features ground-level access, very easy parking, a bright and welcoming design with lots of natural light, and a spacious layout perfect for helping patients work through the programs I tailor just for them. If you haven’t yet seen our new clinic, here are three great reasons to get here soon!

#1 - You don’t have to live with the pain

If you’ve had physical therapy in the past and your injury or condition has started to bother you again, don’t get discouraged, but DO seize the day. Here’s a helpful perspective from my colleague Jerod Carter:

If symptoms return after treatment has concluded, it doesn’t mean that you have had a big setback. Moreover, it doesn’t mean that PT wasn’t the full answer to the problem. If you achieved pain-free status in PT before, it can be done again!

Please give my office a call if your injury has started to hurt again. I can get you back to doing the things you love.

#2 - Put exercise to work for you

I know our lives and the times we live in aren’t getting any less stressful, and this time of year can be especially difficult. But physical activity DOES help and is far from being just one more “to-do.” According to the Mayo Clinic, getting moving has immediate physiological benefits:

It bumps up your endorphins (your brain produces more feel-good neurotransmitters).

It lets your body systems safely practice working together through the effects of stress, providing protection for your cardiovascular, digestive, and immune systems.

It reduces anxiety and mimics the benefits of meditation. Focusing on your body’s movements can generate energy and help you feel more calm, clear, and focused.

Perhaps you know you need to exercise but have trouble making that happen either due to physical limitations or a lack of motivation. A physical therapist can provide excellent support in both of those areas. If you’re just starting out, I can address any pain you’re experiencing and design a gentle yet effective workout. If you already exercise, a consultation with me can change up your routine and provide accountability. I specialize in helping clients set and attain goals and I’d love to help you create a plan to manage stress and enhance your day to day life.

#3 - Get guidance on getting healthy

If you have a health-related “reset” in mind for after the holidays, you’re probably considering the many diet and exercise options out there – and there are too many to count! Why not make it more simple for yourself and talk it over with an expert? My practice has the tools you need to lose weight and improve your nutrition. 

For years, I’ve partnered with IDLife to offer my clients realistic, effective solutions that work because, like personalized PT treatment plans for my patients, this wellness approach is not cookie-cutter. IDLife is about as customized as you can get. A thorough assessment for every client ensures the regimen is completely suited to your needs and lifestyle, and we even offer DNA testing to analyze your body’s unique makeup and zero in on the fitness and weight loss strategies that will be most successful for you. No need to wait until the new year – come in today to understand your options and be ready to hit the ground running in January!

I’m thrilled to be embarking on this next chapter in a new facility, and I commit to maintaining the 100% personal, flexible, targeted, and efficient care that my valued patients expect and deserve. I truly look forward to seeing you soon!

Address: 3000 Cabot Blvd West, Suite 200, Langhorne PA 19047 

Hours: Monday through Friday, 8:30am to 5:00pm

Phone: (215) 968-0156

Be well,

Brian

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6 Delicious Shortcuts to Staying Hydrated

Muscle cramps, dry skin, a fast heartbeat, drowsiness...when you experience these symptoms, you might think you’re coming down with something, need more sleep or exercise, or even have a chronic illness that’s gone undiagnosed. But you may actually be experiencing dehydration. Even mild dehydration (your body’s water composition being off by just 1-2%) can cause these symptoms and a host of others: fever or chills, craving sweets, even irritability and confusion. In many cases, you can achieve a huge improvement in how you feel by fueling your body with proper hydration. Let’s take a look at why you need water and how to get enough of it.

The “why” behind hydration

About 60% of your body is made up of water. You continually lose water by breathing, talking, and perspiring; to keep your body in working condition you must replenish lost fluids. Drinking adequate fluids prompts better physical performance, energy levels, and organ function. It can also treat and prevent headaches, constipation, and kidney stones, and aid weight loss.

Besides being an important part of the fluids in your body (like blood, digestive juices, and the lymph fluid of the immune system), water is needed by each cell to work, including those in your brain. Most of us don’t realize that our brains are strongly influenced by hydration -- it impacts your mood, concentration, working memory, anxiety, and motivation.

A variety of ways to hydrate

Getting more water into your day can be as simple as making a few changes. Here are some of my favorites:

Power up your water. Almost any fluid will add value to our bodies, but water is the best choice, plus it has zero calories, can help suppress your appetite, and aids in digestion. To supercharge your water and add low-cal flavor, I love the taste and convenience of Hydrate packets from IDLife, a clean electrolyte replenisher that provides antioxidants and essential nutrients without added sugar. I just pour a packet into my water bottle, shake it, and go. (Read on for more about electrolytes and their important role.)

Snack on fruits and veggies. Cucumbers, leafy greens, radishes, celery, zucchini and tomatoes are vegetables with high-water content. Water-rich fruits include watermelon, strawberries, cantaloupe, peaches and pineapples. 

Have some oatmeal. Believe it or not, oatmeal is very hydrating - oats expand and absorb the water or milk they’re cooked or soaked in. Enjoy your oatmeal warm, or try overnight oats with this recipe from Feel Good Foodie, which includes an added boost with chia seeds that soak up 10 times their weight in extra liquid and keep you full.

Try various herbal teas, served hot or iced. Herbal teas like peppermint, lemon, chamomile, and ginger are a great source of hydration and contain no caffeine or calories (unless sugar or sweetener are added).

Find a healthier swap for dry, heavy carbs. Instead of bread, wrap your lunchmeat in lettuce, which is about 95% water. Or opt for zucchini noodles instead of spaghetti with your favorite tomato sauce.

Freeze your fruit. Homemade popsicles are a delicious way to rehydrate. Blend a hydrating ingredient like watermelon, fill your popsicle molds, and freeze for at least an hour.

How much is enough?

A common rule of thumb is to drink 64 ounces (8 cups) of water daily. There’s no scientific rationale to this adage, but it’s an appropriate starting point. According to the Mayo Clinic, adequate daily fluid intake is:

About 15.5 cups (124 ounces) of fluids a day for men

About 11.5 cups (92 ounces) of fluids a day for women

(These recommendations cover fluids from water, other beverages, and food. About 20% of daily fluid consumption usually comes from food and the rest from drinks.)

There’s no one formula -- the amount of water each individual requires will vary based on climate and altitude, general health, medications, and alcohol consumption. And, other factors like age and exercise can even affect the degree to which you experience thirst.

What about electrolytes?

If water is the gasoline that fuels your body, then electrolytes (minerals like sodium, chloride, potassium, magnesium, and calcium that maintain your body’s ionic balance) are the motor oil that keeps everything running. When you’re working out for longer than an hour or sweating a lot on a hot day, you might need to replenish your body’s electrolytes in addition to staying hydrated. 

Sports drinks (like Gatorade and Powerade) are well-known electrolyte boosters, but use caution: a 20-ounce sports drink can contain as much sugar as a regular-size Snickers bar or two servings of ice cream! Even low-sugar/low-cal sport drink varieties aren’t without drawbacks; most substitute acesulfame and sucralose for sugar and may contain food dyes, such as Red No. 40, Blue No. 1, and Yellow No. 5. These artificial dyes are derived from petroleum and may increase the risk of hyperactivity in children. They’ve also been linked to cancer.

To replenish electrolytes without added sugar or artificial ingredients, check out natural alternatives (another reason I love IDLife Hydrate) or consider making a healthier sports drink at home with this recipe.

A few final tips

Keep in mind that the body hides mild dehydration very well, so it can take hours before you realize that you’re dehydrated. That’s why an important strategy is to prevent dehydration by hydrating frequently. 

As with any new habit, consider starting with a smaller target for a week or two to establish the routine, then increase your goal from there. For more about forming healthy habits, visit my blog.

The bottom line? Even mild dehydration can affect you mentally and physically. Make sure that you get enough water each day, whether your personal goal is 64 ounces or a different amount. It’s an essential building block for your overall health.

Be well,

Brian

This article is not medical advice. It is intended for general informational purposes and is not meant to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. If you think you may have a medical emergency, immediately call your physician or dial 911.

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Making Sense of Diets and Nutrition

Did you know that March is National Nutrition Month? It seems like especially good timing this year...I know many of us are looking to clean up our diets after a year of poor eating habits that took hold during COVID stay-at-home orders! Are you thinking about eating healthier and getting in better shape? If so, it can be tough to know exactly where to start! Or, perhaps you’ve been trying to eat right and be more active, but it’s not making a difference. 

What if diet and exercise aren't helping you achieve the results you're aiming for? There could be a simple reason. Diet advice tends to go something like this: follow this one-size-fits-all rule (stay away from sugar, go with low-fat everything) to eat healthily. But according to an emerging field of science called nutrigenomics, that way of thinking is as off-the-mark as the baby food diet (yes, that actually was a fad at one time!).

Nutrigenomics (also known as nutritional genomics) is basically the relationship between nutrients, diet, and genes. It’s a relatively new scientific field that wasn’t even possible until the mapping of human DNA sequencing began in the 1990s. Today, it forms the foundation for truly personalized nutrition tailored to individuals. Getting your genetic blueprint can help you figure out exactly what your body needs to be at its best.

Here’s how it works. By analyzing a DNA sample, scientists can spot biomarkers (genes) that impact how your body processes certain nutrients. Interpreting those results could reveal that your lifestyle is actually working against your genetics. For instance, a marker in your FTO gene signaling that you could actually gain weight from endurance workouts, other genes indicating extreme sensitivity to the macronutrients in certain diet plans, or a vitamin B 12 deficiency that creates fatigue and weakness, even with a multivitamin. These are just a few of the many possibilities. 

Here’s what happened for one of my clients, Fran:

I had no idea that there are certain elements of my DNA and health that were important for me to be aware of in order to maximize my goals. I had been doing “the usual,” cutting out the carbs so I could lose weight. Only I wasn’t losing even though I was doing everything you were supposed to. What I found out from my DNA test was that my body actually required more carbs in my daily intake and that by cutting them out, I was being counter productive to my weight loss journey. Once I made that adjustment and followed the recommendations, I began to take off those last pounds that otherwise would’ve most likely continued to be a losing battle without having that crucial information.

I really enjoy helping clients like Fran. The nutritional analysis tool I use with my clients is IDLife DNA. IDLife DNA connects the dots from your genetic makeup, diet, and lifestyle to create a truly personalized nutrition and fitness. 

Getting started is easy. After talking with me and enrolling, you’ll register your kit online. Next, swab a sample of cheek cells and send it off to our HIPAA compliant lab. In 3 to 4 weeks, you'll receive your personalized id life DNA report. Check out a sample report here.

Your report will reveal your unique genetic dietary needs, weight predispositions, food response, metabolism and exercise response. The report also breaks down how your body metabolizes certain nutrients, creating the perfect foundation for your one of a kind customized vitamin program, IDNutrition. We’ll meet to discuss your results and I’ll share my recommendations. By combining the guidance of your genetics report with the highest quality personalized vitamin product available, IDNutrition, you’ll finally have the complete picture of how to achieve your health and wellness goals.

I’d love to help you find out how to optimize your own unique make-up. Talk to me about IDLife DNA today and let’s come up with the right diet and lifestyle choices to create a completely personalized nutrition and fitness program designed just for YOU!

Be well,

Brian

This article is not medical advice. It is intended for general informational purposes and is not meant to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. If you think you may have a medical emergency, immediately call your physician or dial 911.

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Help the One You Love With PT

Physical therapy is becoming increasingly important in educating patients, decreasing opioid use for pain, and preceding or, in some conditions, preventing surgery. With this growing prevalence, chances are good that someone you care about is seeing a physical therapist. As we approach Valentine’s Day and think about the people we cherish, let me give you some pointers for how to best support and encourage your loved one as they undertake physical therapy, with a short “playlist” of famous love songs to guide us just for fun.

Track 1: “I Can’t Fight This Feeling Anymore”

There’s a huge emotional component to injury, disease, and recovery. Perhaps a friend dealing with shoulder surgery isn’t just unable to use her arm as accustomed, she’s sad that she can’t lift her toddler. An aging parent with a leg fracture may be eager to walk again but struggling with fear of putting weight on the leg and learning to trust it again. Or your spouse who struggles  with chronic pain may be experiencing depression and anxiety because he wakes up feeling unwell many days and isn’t certain what he’ll manage to accomplish. 

Gently encourage your loved one to share the emotions that accompany their situation. Getting these feelings out into the open can help to relieve stress and fear and prompt a better mindset toward physical therapy. Often, a counselor or mental health therapist can be instrumental in helping patients handle difficult emotions and refocus on improving their lifestyle and function.

Track 2: “Love Hurts”

It’s hard to see someone we care about experiencing discomfort and PT can definitely be uncomfortable at times.  I think WebMD puts it very well:

[Physical therapy] will be safe. But because you'll use parts of your body that are injured or have chronic pain, physical therapy can be challenging, even hard. For example, you may feel sore after stretching or deep tissue massage.

But there’s a reason for that. Your therapist has a specific plan in mind based on your particular needs. Sometimes to get stronger, you have to do some tough training. It will push you, but it shouldn't be too much.

Each person may respond differently to therapy. Your body type, daily activities, alignment, and habits all affect your plan. Stick with it, and you'll get the benefits.

Sharing specific details when asked, “how did you feel after our last session?” can allow the physical therapist to make adjustments, incorporate more stretching or strengthening techniques, and employ heat, ice, and electrical methods to help decrease pain or swelling after a therapy session. Help your loved one bear in mind, though, that the therapist’s job isn’t to pamper them, it’s to help them overcome pain and challenges, which can mean doing the very things they may not feel like doing to attain progress. 

The patient can and should be candid, too, if tempted to skip sessions or discontinue therapy. Ask them to talk to their therapist about their reasons for missing  treatment or quitting so that these reasons can be addressed. I’m always willing to help patients modify their approach rather than stop altogether.

Track 3: “Wind Beneath My Wings”

PT is hard work and it takes discipline to see it through. Here are some simple ways to lend ongoing, practical support: 

>> Cast a vision. Find out a specific goal that the patient is working towards and frequently help him or her envision the good things that will come from achieving that milestone; for instance, “there’s a festival we should check out once you’re more comfortable walking on the grass,” or “your grandson will love it when you can sit on the floor to play with his train set.”

>> Encourage progress at home. The biggest area that I see family members making a difference is with the home exercise program (HEP), an individualized set of therapeutic exercises that’s really one of the most important aspects of physical therapy. Research shows patients who comply with an HEP are significantly more successful at achieving rehab goals and tend to experience relief from pain more quickly. For more tips on home exercises, check out my article.

>> Educate yourself. Check out sites like www.choosept.com for easy-to-understand info about PT’s effectiveness in addressing various injuries and conditions.

>> Defer to the professional. You mean well and only have your loved one’s best interests at heart, but resist the impulse to interrupt a session or naysay the therapist’s advice. PTs are licensed rehabilitation experts with years of schooling and tons of experience. If you have lingering concerns and the patient is a family member, give the practice a call and ask for some time to speak with the therapist. 

Track 4: “Nothing Compares 2 U”

Anyone can encounter a tendency to compare their progress to others, whether that means other clients at the therapy clinic or accounts heard from friends or relatives. But I’m not being trite when I say that physical therapy is unique for each and every individual. Besides a myriad of different conditions, impairments, and degrees of severity, I’ve seen firsthand that personality, lifestyle, and circumstances heavily influence a patient’s progress and outcome - as does the quality of their support system. I don’t use cookie-cutter treatment plans, and my clients don’t experience cookie-cutter outcomes. Each person is on his or her own journey with PT. With the right treatment, they’ll attain the goals most appropriate for their life in the timing that expertly blends safety and effectiveness. If you or your loved one is frustrated by the pace, instead of making comparisons and getting discouraged, revisit my earlier tip and request a time to speak with the physical therapist. 

You have an important role in your friend or family member’s success in PT. Whether you team up to do home exercises, ask about their progress, help them get to and from appointments, or encourage perseverance when the going gets tough, you can help the one you love stick with PT, gain confidence, and achieve their goals.

Happy Valentine’s Day!

Be well, Brian

This article is not medical advice. It is intended for general informational purposes and is not meant to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. If you think you may have a medical emergency, immediately call your physician or dial 911.

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Reduce Your Risk of Being Injured in a Fall

Though Americans ages 65 and older have a one in four chance of falling, falls are not an inevitable part of aging, they’re preventable. If you find yourself losing your balance, it's time to reduce your risk. At home is a great place to start, and if you or a loved one is at risk of falling, you’ve probably already implemented a couple of tactics like installing grab bars in the bathroom and eliminating trip hazards around your home. But you may not have pursued the most impactful way that you can improve your safety. A physical therapist can help improve your strength, stability, and mobility and reduce your risk of falling.

Here’s how I help my patients reduce their likelihood of injury from falls:

Step 1 - Assess risk

During a balance and gait assessment at my practice, I discuss the patient’s history (past falls, especially in the last year, and any recent hospitalizations or other causes of weakness or lost muscle mass) and any diagnoses like osteoporosis or arthritis. I assess their strength and stride and conduct a range of tests to check their balance. 

I typically ask about the patient’s medications, too. If you take multiple medicines (prescribed or over the counter), your risk for falling is higher. Many drugs can cause you to be dizzy, lose your balance or have blurry vision. Once identified, these side effects and medications can be discussed with your doctor or pharmacist. Additionally, it helps to be aware that fall risk increases significantly in the days following a medication change (start, stop, or dose change), according to some studies.

Step 2 - Implement a personalized treatment plan

The best treatment plans combine exercises to address four key areas: strength, balance, coordination and posture. Flexibility matters too, since range of motion in the legs or spine impacts your walking and gait pattern. I utilize various tools to get baseline scores and track improvement throughout the treatment plan and sessions.

In many cases, the best way to improve balance is to challenge it. We accomplish this by combining upper body and lower body movements, working on steps and curbs, practicing standing on one leg, and navigating unsteady surfaces. All of these potentially risky actions can be practiced safely and beneficially with the help of a trained therapist.

I can also help a client prepare for how to minimize injury if a fall can’t be avoided. We practice getting up from the floor, and we evaluate safety measures like life alerts or smartphone/smartwatch apps for fall detection. 

Importantly, my patients’ treatment course extends outside the clinic to touch their daily lives. We talk about the importance of staying active to maintain strength, flexibility, coordination and balance. Staying active has the added benefit of typically reducing your fear of falling. I help my patients select activities that they can do safely - yoga, swimming, walking, or other pursuits they enjoy.

Overall, physical therapy can be extremely effective in preventing falls and building confidence, and that leads to other benefits. Recently I worked with a client who was reluctant to walk on the grass for fear of falling, and as a result he’d missed out on many backyard picnics and his grandkids’ sporting events. When I help a patient like that achieve new goals and do things they thought they couldn’t, it improves so much more than their physical function, it improves their quality of life. It’s a privilege for me to play a role in that. 

If you or a loved one needs a falls screening and guidance about reducing risk, please contact me today.

Be well,

Brian

This article is not medical advice. It is intended for general informational purposes and is not meant to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. If you think you may have a medical emergency, immediately call your physician or dial 911.

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15 Years of Excellence, One Patient at a Time

2021 marks Mulligan Physical Therapy’s 15th year! I feel very blessed and grateful to have had the opportunity to run this clinic for a decade and a half! 

The time has flown and it’s pretty hard for me to believe it’s been 15 years already. 

But think for a moment about how different life looked back in 2006. Most of us carried flip phones with actual buttons. Terrell Owens was being loved or hated by Philadelphia Eagles fans. “The Da Vinci Code” was one of the year’s hottest movies. Netflix was still a DVD-by-mail rental service and Facebook was a brand-new concept to most of the general public. A lot has changed!

What definitely hasn’t changed is my passion for helping people and my gratitude that I’m able to earn a living doing just that. 

I love my profession because I find it so rewarding to help people to overcome challenges and difficulties, regain their function, and improve their life. What’s more, every single day is unique. I love the challenge that comes with figuring out what’s causing an issue and finding creative ways to meet a patient's goals.

Before starting my practice, I spent many years in inpatient rehab, various outpatient settings, home care, and nursing homes. That wide variety of PT environments definitely helped mold me into the PT I am today. I learned a great deal.

When I took the leap start my business 15 years ago, I did it because I believed so strongly in providing the best comprehensive care for patients. 

I knew that there were (and are) plenty of options out there for PT. Many are good; some are not. I’d always taken pride in my field and held myself to a high standard of being a professional who always does the very best I can. I’d managed my career that way, now I wanted to bring that commitment to an entire practice. I wanted to create a culture of excellence and a 100% patient-focused approach that would consistently deliver the highest level of care for patients. I believed in this idea so firmly that I wanted to put my name, my time, and all of my resources behind it.

That’s how Mulligan PT came to be, and it was one of the best decisions I’ve ever made. I love being an entrepreneur because it lets me bring these key values to my work with patients:

Freedom - Managing my own schedule means I can spend the right amount of time with each patient and see them at the right intervals for optimum results.

Versatility - I adapt to the needs of my patients and provide individual care and treatment. I’m passionate about helping people with all aspects of health and wellness and have partnered with IDLife, a customized health and nutrition company, to address patients’ whole health. 

Relationship - I’m humbled by the challenges my patients overcome and their willingness to entrust me with their health and return to me for care over the years. I treasure the relationships that are built by being able to really engage with my patients, treat them like family, and take an interest in their lives. 

Being a business owner has its challenges, but I love it. I know I wouldn’t have as much freedom to treat and operate this way if I was working for someone else or for a large entity. Looking ahead, I’m thrilled to explore the endless possibilities for growing my practice in different areas while still maintaining a personal, caring, individualized approach to my patients. I look forward to the next 15 years and beyond to see where God is leading me and my practice to help those in this community with the best possible physical therapy services, treatment, and outcomes.

A huge and heartfelt thank you to all my patients for keeping me going, and to the family and friends who’ve supported me for the last 15 years! You are simply the best!

Be well,

Brian