Nip Pain in the Bud this Summer
Is the risk of injury holding you back from participating in your favorite summertime activities like gardening? At GTS Physical Therapy, our therapists are movement experts who can help you recover from an injury and even show you how to avoid one in the first place.
Summertime is finally here, and with it comes a renewed sense of energy and drive to reach your fitness goals! After a long winter of being stuck inside, it’s more important than ever to stay on top of your health and make sure you’re engaging in physical activities.
Gardening is an enjoyable way to get active, especially in the summer! Nothing beats the smell of blooming flowers, fresh air, and warm sunshine.
However, at GTS Physical Therapy, we understand that the fear of injury can prevent you from initiating the steps needed for a healthy and active lifestyle, especially if you’ve been injured in the past.
If you need an extra push to get ready to engage in your favorite summertime activity, physical therapy can help.
Request an appointment with GTS Physical Therapy today to learn more about how we can help with injury prevention and recovery this summer!
Employee of the Month
Kaylee Woodall, COTA/L
Kaylee is a 2020 graduate of Melbourne High School. She furthered her education at Arkansas Tech University, graduating in 2022 as a certified Occupational Therapy Assistant. Outside of work, she enjoys reading, going to the lake, and hanging out with friends and family.
“I would like to nominate Kaylee Woodall as employee of the month. Kaylee is always so positive and helpful with the kids she works with. She makes a huge difference in their lives. Kaylee also always is able to make performing evaluations in the school easier for me and is able to help me with any last-minute changes and/or tasks that are assigned without complaint or delay. Her positive attitude and effectiveness as a therapist and just such a huge benefit!” Nominated by Missy Smyth, OT
HomeTown Strong May Giveaway!
How Gardening May Cause Back Pain
Back pain typically develops due to an injury, poor postural habits, or repetitive movements like bending. This is why back pain is so common with summer gardening. The repetitive bending, digging, and reaching needed for gardening will often lead to lower back pain.
Gardening is a great way to get physical activity, and for a lot of people, the mental/emotional benefits are as important as the physical.
Although it is not often viewed this way, gardening is similar to a sports season. Just like athletes need to train in the offseason to have a productive, competitive season, gardeners need to learn how to prepare for their season.
Fortunately, our physical therapists can teach you the strategies to resolve injuries, old and new, and how to get into “gardening shape.”
GTS Salem Sponsors Employee Appreciation Breakfast at Fulton County Hospital
On May 13th, GTS Salem proudly sponsored the Employee Appreciation Pancake Breakfast at Fulton County Hospital. Team members Maggie, Callen, and Leea attended the event to personally thank the hospital staff for their hard work and dedication.
We are honored to support the incredible healthcare professionals who make a difference in our community every day.
Our Patients Get Great Results!
“Brandyn was very knowledgeable, kind, and a pleasure to be with. He is a good man.” Raymond A.
Congratulations to all the therapists who are now Level 1 Pelvic Floor Certified
We’re proud to announce that a group of our talented therapists are now Level 1 Pelvic Floor Certified!
Pelvic floor dysfunction can affect people of all ages and genders—causing issues like incontinence, pelvic pain, and core instability. With this new certification, we’re even better equipped to provide specialized, evidence-based care for those in need of pelvic health support.
Whether you’re postpartum, managing chronic pain, or recovering from surgery, we’re here to help you move, feel, and live better!
GTS Physical Therapy Salem at the Salem Homecoming Festival 2025!
The weather made this festival challenging but the GTS Salem crew made it worth stopping by their booth with a treasure hunt and bounce houses.
Strengthening Our Hometown
Become strong by attending one of our hometown workshops. All are welcome, although spots are limited, so sign up today!
Balance Workshop at all 22 clinics on June 17, 2025 at 4 PM.
3 Ways to Prevent Back Pain While Gardening
Gardening offers the opportunity to experience the outdoors while working on your green thumb. However, it is essential to take the necessary steps to protect your back from injury while gardening. Below are three tips for pain-free gardening:
1. Warm up first.
Like any other physical activity, it is crucial to warm up before gardening. Morning gardeners need to make sure to walk around, or at least be up and moving, for about 45 minutes before starting any bending or lifting.
2. When in doubt, stick your butt out!
One of the most common mistakes gardeners make is with their technique. Your back is incredibly strong and resilient when you maintain its natural curves. In the lower back, the curve you need to maintain is called lordosis.
When you stick your butt out, you will naturally increase the curve, a.k.a lordosis, and protect your back from injuries. Whether you are working with a shovel, rake, or spade, it is vital to keep your curves intact. Also, when bending to pull weeds, it is better to kneel or squat so you can maintain the straight spine position and protect your back.
3. Prioritize your safety.
You can take simple steps to ensure you are safe while gardening. The most important include:
- Take frequent breaks or alternate tasks such as digging, lifting, and walking. Adding in some simple backbends before starting can also help decrease your risk of pain or injury.
- Choose the right gardening tools to limit the stress on your body.
- Use your hips and knees to lift, rather than your back.
With our team of talented movement experts, preparing for the gardening season this summer can be enjoyable. Our therapists are here to help make sure you can do what you love!
What to Expect In Physical Therapy
Fortunately, physical therapy can effectively treat and/or prevent back pain. Our licensed physical therapists will determine the source of your pain and then create a plan to resolve it once and for all.
Your treatment plan will focus on pain relief, which may include any combination of light exercises, manual therapy, ice and heat therapies, posture improvement, or any other treatment that your physical therapist deems fit.
As you progress and improve, your physical therapist will expand on your exercises and stretches by making them more intensive over time. We will spend one-on-one time with you on each visit, using hands-on techniques that get the joints, muscles, and nerves moving again.
We will also design a comprehensive exercise and education program to get you back to comfortably completing your physical goals!
Sources: https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD006555.pub2/full?highlightAbstract=back%7Cexercise%7Cpain%7Cexercis, https://bjsm.bmj.com/content/55/9/468, https://www.sciencedirect.com/science/article/abs/pii/S0140673618304896
Contact GTS Physical Therapy Today to Get Started!
Are you excited to participate in this year’s summer gardening season? At GTS Physical Therapy, our therapists want to empower you to prepare for this activity with a program tailored to your individual needs! Whether you need tips on how to prevent injury or need help healing from old aches and pains, we are here to help.
Pain Management Through Physical Therapy Techniques
After surgery or an injury, pain is often an unavoidable part of the healing and recovery process. Fortunately, physical therapy offers essential tools to help you find relief and promote recovery without long-term reliance on medication.
Our physical therapists are experts in identifying the root cause of your pain and will develop a personalized treatment plan to alleviate it.
Some techniques that our physical therapists use to address post-surgical pain include:
- Manual Therapy: Hands-on techniques to reduce pain and swelling, mobilize joints and soft tissue, and ensure circulation and lymph drainage to facilitate healing and overall recovery.
- Targeted Exercises: Guided movements to improve joint range of motion, enhance soft tissue mobility, and restore function.
- Strengthening Muscles: Progressive exercises to strengthen muscles and support the surrounding joints for short and long-term relief.
Our physical therapists will also empower you to manage your pain with exercises and self-care techniques you can use in between sessions. As you become stronger and more mobile, your reliance on pain medication can naturally decrease to promote a sustainable healing and recovery process.
Sources: https://www.physio-pedia.com/Exercise_and_Activity_in_Pain_Management
Delicious Healthy Spinach Dip
- 2 x 10 oz packages chopped spinach, frozen
- 1/2 large onion, finely chopped
- 2 large garlic cloves, minced + 1 small garlic clove, grated
- 2 tbsp oil, for frying
- 1 medium carrot, finely grated
- 2 cups Greek or regular plain yogurt, at least 2% fat
- 1/4 cup mayo
- 1 tsp salt
- Ground black pepper, to taste
Defrost spinach in a colander overnight or microwave it. Squeeze out excess water and place in a medium bowl. In a non-stick skillet over medium heat, sauté onion, 2 minced garlic cloves, and carrot in a bit of oil for about 7 minutes. Add to the spinach along with yogurt, mayo, salt, and pepper. Mix well. Grate in more garlic to taste. Chill for a few hours if possible. Serve with pretzel chips or brown rice crackers.
