Help & Advice

Below you will find our blog posts! You can access the full blog at https://cairnptwellness1.blogspot.com/

Practice Wellness while making your New Year's Resolutions

Are you a resolution maker? I am not . . . actually I am, or I was, but my resolution this year is to not make any resolutions!


Why?


Because, while I make resolutions, I consistently do not resolve to act on them! I am tired of disappointing myself, berating myself and generally feeling like a failure . . . therefore resolve to not make any more New Year's resolutions!


Instead of making resolutions, I am making a plan of action! My plans yesterday were to:

  1. Superficially clean and organize my home after the holidays (so I can think).

    1. Check ✅

  2. Take a look at my Cairn business plans for January.

    1. Check ✅

  3. Watch some football ~ it is Sunday after all ;)

    1. Check ✅


My plans for the next few weeks include:

  1. Walking my dog 3-5 times a week.

  2. Doing Yoga 3 times a week.

  3. Returning to my regular cleaning routine.

  4. Being consistent with my business plans.

  5. Buying, preparing and eating foods that nourish me!


A Plan of Action for me is smaller than a resolution. They are bite size morsels that don’t carry a huge weight of disappointment if I don’t complete them. They can be delayed if needed when the unexpected happens. A Plan of Action, more importantly, coaxes my mind into an active state of engaging with myself and my surroundings rather than a resolution which I experience as passive. Finally they feel like “I can/want to do this” rather than “I should/have to do this”.


Here at Cairn Physical Therapy & Wellness, our January Plan of Action centers around wellness. Wellness is defined in many ways:

  • Merriam-Webster: the quality or state of being in good health especially as an actively sought goal

  • Wikipedia: a state beyond absence of illness but rather aims to optimize well-being.

  • World Health Organization (WHO): a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity (illness), the optimal state of health of individuals and groups, a positive approach to living.

  • Global Wellness Institute: the active pursuit of activities, choices and lifestyles that lead to a state of holistic health.


Wellness has many components:

  1. Physical

  2. Mental

  3. Emotional

  4. Spiritual

  5. Intellectual

  6. Environmental

  7. Social/Cultural

  8. Vocational/Occupational

  9. Financial

  10. Avocational/Creative


As Physical Therapists we are taught the Biopsychosocial Model of patient care,

which we use in relation to the International Classification of Functioning, Disability and Health (ICF) framework. This model urges us to consider not just the physical body but intellectual, emotional, social, cultural and environmental components and how they interact.


Here at Cairn PT & Wellness we look at 5 distinct “body's” or components of wellness ~ a pentagon of wellness:


  1. Physical Body ~ Our anatomy/physiology, movement, cellular processes, stability/mobility, physical function

  2. Intellectual Body ~ our Central Nervous System, thoughts, knowledge, information processing, decision making,

  3. Psycho/Emotional/Social Body ~ our emotions, feelings, relationships, identity, understanding, awareness,

  4. Spiritual Body ~ soul, inner light, love, connection, meaning, unity, who we truly are, the Watcher/Knower

  5. Energetic Body ~ our flow of fluid (Blood/Lymph, Cerebrospinal fluid, Breath), information, understanding, and unity between and among the other 4 bodies.


We address all of the elements in these five bodies to help active families suffering with nagging injuries, quickly and confidently return to the activities they love, even when nothing else has worked.


Have you made a resolution or wellness plan this year?


Are you ready to fix that shoulder, hip or ankle pain preventing you from doing what you love?


Are you unsure what exercise or activities are best for you on your journey towards wellness?


If you answered yes to any of these questions, Cairn PT & Wellness has many helpful options for you . . .


  1. Call 424-244-0575 or email drroxi@cairnptwellness.com for a free wellness consultation (only 10 spots available this month)

  2. Call 424-244-0575 for a phone consultation about your options and to get your questions answered

  3. Grab a free report from our website specific to your pain.

  4. Subscribe to our email newsletter or follow our blog



Stay tuned for more information in our blog, social media and emails! Wishing you Wellness this new year!


Dr. Roxi


Visit us on the web at www.cairnptwellness.com


On FB @cairnptwellness


On Instagram @drroxiz


And on YouTube

Looking for other help? Check out our Free Tips Reports . . .

A Physical Therapist's look at Menopause ~ Osteoporosis.

I recently joined an amazing group of women who believe that we deserve to feel empowered throughout perimenopause, menopause, and beyond. I was a feature speaker on exercises to improve bone strength. You can checkout Menosplain here ~ my contribution will come in the next day or so!


Now let's take a closer look at why exercise is key to maintaining your bone health during our menopause transition . . .


As we transition through menopause our estrogen decreases. this creates all kinds of changes including a reduction in the performance of osteoblasts. Osteoblasts are cells that lay down new bone while osteoclasts are responsible for absorption of bone. This process is called remodeling and is a normal process that occurs in all mammals throughout life. The problem is when the activity of osteoclasts out performs osteoblasts then we get weakening of bone. There needs to be a balance, a flow to this process. If the bone weakens too much we become prone to fractures.


The good news is that we can have a positive impact on our bone health very simply with exercise. Research shows us that bone density improves with weight bearing and resistance training exercise. This is because of a really cool thing called Wolff's Law of bone remodeling which states that bone reacts to the stresses places upon it. if you use a muscle (which is attached to the bone via a tendon) the tendon pulls on the bone and this stimulates the osteoblasts to lay down more bone making your bone more dense and stronger. The reverse is also true ~ if you do not use your muscles the bones weaken.


So what is weight bearing exercise and resistance training exercise?


A weight bearing exercise is anything in which your body is working against gravity with your limb/s on the ground. For example ~ walking, running, elliptical are all aerobic or cardiovascular weight bearing exercise. Yoga, tai chi, calisthenics are all dynamic mobility weight bearing exercises.


Resistance training exercises use free weights, pulleys or bands to increase the resistance you are loading into your body ~ when gravity just isn't enough am I right?! Adding free weights or using weight machines while walking or squatting or doing pushups will increase the benefit you get from those exercises alone.


As a clinician and an exerciser I prefer to do yoga, tai chi or multi-planar resistance exercises because this is how we use our bodies in real life. We infrequently pick something up (bicep curl) without also turning or stepping sideways or diagonal to reach for that thing we are picking up. Our bodies are dynamic, multidimensional beings that want to move ~ strengthening one part while lengthening another all with balance and flow. Combine that with a great hike outdoors and I am in my bliss!


I hope you find this information helpful . . . as more things relating to menopause transition arise I will be sure to share. Don't forget to head to Menosplain ~ you can find them on Facebook and Instagram as well!


Until next time ~ Be Well!

No Pain, No Gain

Hey there ~ it’s Q&A day here at Cairn Physical Therapy & Wellness. I’m Dr. Roxi and I wanted to answer a question I get ALL THE TIME from athletes!

“When can I play, when can I hike, when can I bike, when can I surf” . . . “A little pain is okay right?” or “It’s going to hurt a little right?”

My answer is “it depends” . . . to which we athletes respond “HEY, No Pain No Gain Right?”


Well, wrong actually . . . remember pain is your bodies ONE signal that tells you something is wrong here or you need to pay attention to this. Pain, related to an injury, is not okay. You should not play through it. You gain nothing from playing while in pain due to an injury other than more problems and longer setbacks.


But the true meaning of the sentiment No Pain, No Gain is this:

  • You get out what you put in . . . if you work hard you get results.

  • Be okay with the struggle because the reward will be worth it.


So let’s define what we mean by pain?

  • If pain is your symptoms that made you stop playing in the first place?

    • listen to your body, it is not ready for the activity you are performing.

  • If pain is the emotional/psychological “pain” of having to carve out time in your day to do your rehab exercises?

    • I am sorry to say: suck it up my friend or you will be back to the symptoms limiting your participation.

    • But I recommend working smarter not harder and struggling successfully.

      1. When you are working smarter you are preparing yourself to play after injury by doing your rehab activities, warming up properly, drinking enough water, eating the right foods, getting enough sleep, and listening to your body.

      2. When you’re struggling successfully you are doing the things you know you need to do even when you don’t want to or when they are challenging!

  • Is it something else in your body feeling sore because you are not using the right muscles to perform the task?

    • In this case . . . it’s somewhere in between ~ rest, stretch, hydrate, get a massage and then celebrate because your body is performing as it should after injury. But be careful not to push it or you may end up with a different injury ;)


To Recap ~ Athletes, please do not play through injury pain! You gain nothing from it. If your pain is related to the struggle to work something new into your routine or from the new muscles you are using then kudos! You will be back at the activities you love in no time. If you have more questions about this topic send us a message or give us a ring! Until next time, Be Well!


Wanna watch the video? https://youtu.be/CMij45dMGV0

Welcome to Cairn Physical Therapy & Wellness

Hi and Welcome to Cairn Physical Therapy & Wellness!

I’m Dr. Roxi Zilmer, Physical Therapist and Owner. I want to take a few minutes to explain who we help and help you decide if we might be a good fit for you.


We here at Cairn Physical Therapy & Wellness help active families suffering with nagging injuries, quickly and confidently return to the activities they love, even when nothing else has worked! More specifically, we help to improve the way you move so you can return to the activities you love, regardless of whether you are injured, have been inactive, or have tried a variety of treatments without success. We also teach you how to help yourself should aches and pains crop up in the future and you can’t quite get to us immediately. We have been helping people just like you with tailored one on one care here in the Palos Verdes and Beach Cities area for years.


One of the main reasons we are here is to help people just like you who may be a little stuck right now ~ maybe you are not sure the best way to get back to your life, maybe you're short on time or feeling overwhelmed, maybe you have never tried physical therapy before or you have and didn’t find the specialized care you were hoping to receive. We are here to help you make the best decision for your health and wellness and to get you back to the activities you love.


Cairn Physical Therapy & Wellness was born from a frustration I experienced treating patients in hospital and clinic settings. I never had enough time and resources to help my patients the way they deserved. Maybe you need more specialized one-on-one education, exercise training, or hands-on work. Maybe you need a quieter environment with fewer distractions, or a calming space to just devote time to yourself and your healing. Maybe you need someone to listen and understand you, validate your situation and work with you to create a treatment plan uniquely tailored to your problems and your personality. Whatever your needs, we will work with you to figure out and deliver to you exactly what you need.


If you are experiencing pain or if you have an injury ~ you are in the right place. If you are frustrated with repeated doctor visits, taking medication, or modifying your activities and are struggling to make a decision about what to do ~ you are in the right place. If you are overwhelmed by the thought of your pain or injury and frightened that you may never be yourself again. ~ you are in the right place. Pain is not normal no matter how many years you have been in your body.


Consider . . . What would it mean to you if you could hike with your dog again? Get on that bike and ride? Get back on the pitch, field, court with the confidence that you won’t get injured? Cook a meal without back pain? Settle into Warrior Pose without hip pain? Just imagine it . . .


To help you get there we have several options for you to choose from:

  1. If you have a few questions and want to get a sense of how we work ~ speak to a Physical Therapist over the phone.

  2. If you are really skeptical about physical therapy ~ apply for a discovery visit.

  3. If you are ready now ~ click inquire about cost and availability below and we will be in touch soon!

We also have free tips reports to help you take the first steps. Our blog posts and videos on a variety of health and wellness topics are coming soon.


Once you become a patient with Cairn Physical Therapy & Wellness you are part of our family. We are available to you by email, phone, or text and will keep in touch with you throughout the year to help you maintain your health and wellness.


I realize that you have many options for care and truly appreciate that you have taken the time to watch this video. We would love to hear from you and look forward to helping you quickly and confidently return to the activities you love! Thank you for visiting our website. Be Well!

You can find us here:

www.cairnptwellness.com

On Facebook

On Instagram

On YouTube

via email at drroxi@cairnptwellness.com and phone 424-244-0575

Oh and on LinkedIn!


ZPT is now CPTW

Hello Friends, Family, and Former Patients of ZPT ~ it’s so nice to be seen by you! Thank you so much for allowing me to share what is new here!


It feels obvious to say Covid19 was really difficult for all of us ~ it still is frankly. I shut down the clinic for 8 months and have subsequently and heartbreakingly lost contact with all of you. During that time, as the focus of our lives shifted, ZPT did some shifting as well.


So today I would like to introduce to you Cairn Physical Therapy & Wellness. We help active families suffering with nagging injuries, quickly and confidently return to the activities they love, even when nothing else has worked!

Some of you may know that I was very frustrated in traditional clinic settings ~ I never had enough time and resources to help my patients the way they deserved. Maybe you need more specialized one-on-one education, exercise training, or hands-on work. Maybe you need a quieter environment with fewer distractions, or a calming space to just devote time to yourself and your healing. Maybe you need someone to listen and understand you, validate your situation and work with you to create a treatment plan uniquely tailored to your problems and your personality. Whatever your needs, we will work with you to figure out and give to you exactly what you need.


My goal today is to reconnect with you! If you are struggling with aches and pains after returning to your regular activities since our area has opened up some ~ please reach out via phone or email. If you are suffering with aches and pains since working from home ~ please reach out via phone or email. If you want to prevent injury as you sit less and move more ~ please reach out via phone or email. If you are feeling great and want to receive our best tips and tricks, helpful hints, and a dose of determination to keep you in the best health! ~ ~ please reach out via phone or email.


I realize that you have many options for care and truly appreciate that you have taken the time to watch this video. We would love to hear from you and look forward to helping you quickly and confidently return to the activities you love! Be Well!

You can find us here:

www.cairnptwellness.com

On Facebook

On Instagram

On YouTube

via email at drroxi@cairnptwellness.com and phone 424-244-0575

Oh and on LinkedIn!