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Physical Therapists Can Keep Your Heart Healthy Too.

Physical Therapists Can Keep Your Heart Healthy Too.

Elevate Your Heart Rate With Physical Therapy

Heart disease is a leading cause of death and disability. This shouldn’t be a surprise – it’s been at the top of the list for years. You know that taking care of your heart is important. That means doing things like eating right, avoiding smoking, and exercising regularly. While all of those things can be difficult, today we’re going to focus on exercise.

How Physical Therapy Can Help With Your Heart Health.

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Better Health Care is Our Mission

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1235 Divi St. #100, San Francisco, CA

How about a walk?

How about a walk?

Don’t let those joints get stiff in this cold weather!

Have you received prompts from your cellphones or wearable devices/activity trackers such as Fitbit, Apple watch to move around and walk?

Whenever you are inactive, your activity tracking app on your smartphone your wearable activity tracker device will remind you to move around. And this is a good thing.

My patients always complain that the cold weather makes it difficult for them to move, or they are in more pain and their muscles ache more than usual.

It is funny how we always blame the weather for those aches and pains.

I agree that our perception changes with the change in weather, and when the weather is damp, cloudy, or cold, we feel lazy. We tend to be less active compared to when it is sunny outside.

The reason for this feeling is because as it starts getting cold around us, our body starts rerouting blood to our internal organs and away from the extremities. That leads to stiff joints and muscles, resulting in aches and pains in joints.

In this situation, the best thing to do is get joints warmer to get more movements.

Staying in one position for too long is not suitable for anyone. That is why I suggest all my patients working from home keep moving every few minutes. I am sure; if you are wearing a smartwatch, it might remind you to move every few minutes.

Here are some tips to help you avoid your muscles getting too stiff and prevent them from aching.

Following these tips should help you even if you have arthritis.

1. Start your day with some gentle stretches and exercises:

The best way to start a day

Of course, the type of exercise might differ depending on how you feel but warming up before you start your day is the best way to get ready for the day. Most people I talk to complain of having the most pain in the morning when they wake up, and the reason behind this is that they slept in one position for too long, and when they wake up, their muscles are stiff.
The best way to start your day is with some easy gentle stretching, loosen up your body and prepare for the day.

2. Avoid staying in one place for too long

Move around every few minutes. If you are working on a desk all day, remind yourself to stand up and walk around, stretch back by twisting and turning, shrug your shoulders, move your neck to the sides to relax neck muscles.

3. Remind yourself to move

Staying in one position for too long is not healthy. You might have experienced a tight neck or stiffness behind your shoulder after sitting in one place for too long. It is advisable to remind yourself to change position. Also, do some easy stretches such as moving your neck to sides, rolling shoulders, twisting trunk, and so on…, every few minutes.

If you wear a wearable activity tracker that might remind you to move if it finds you inactive for some time.

4. Get into a habit of sitting with a better posture.

It is essential to be mindful of how you sit while doing your day-to-day activities. To avoid the neck pain or back pain, make sure to sit with a correct posture. If needed, use back support that will allow you to sit straight. Make sure to keep your head straight while looking at the computer and avoid slouching over. Adjust the monitor’s height, so you don’t have to look down or tilt your head while looking at it. If needed, zoom in or make fonts bigger to make it easier for you to read.

5. Take Hot Shower

When joints and muscles are stiff and are aching during cold weather, taking a hot shower is a great way to feel better. It will help you to have better mobility and less muscle tightness.

6. Use heating pads

If you have pain in any specific area, the hot shower is insufficient to relieve muscle aches. In that case, use a heating pad to warm up that particular area. A heating pad will help improve blood supply to that part and relax muscles and joints in that area.

These tips will be helpful for you to stay warm and stay active during this cold weather. It is essential to keep active, keep moving, and not let the cold or damp weather affect our day-to-day lives. Of course, if your problem is not from a change in the weather and if you have the same level of discomfort regardless of the weather change, you need to talk to your healthcare provider.

Suppose you have aches and pains with any specific activities. In that case, whether it is cold or warm outside, it is essential to get it checked by your licensed physical therapist.

By talking to your physical therapist, you can better understand what is causing that pain. It will give you an idea of what you might need to do to reduce that pain.

We will suggest visiting a PT or needing to be seen by a specialist. Email us at info@activekarept.com with the subject line “I need Help” and give us more information about your problem.

You can also reach us by calling us at 248-432-1618 or chatting with us with our chat tool on the website.

We answer your questions and give you the best advice possible as per our expertise and allowed by the physical therapy scope of practice.

Better Health Care is Our Mission

Same Day Appointments and Weekend Appointments are available

(248) 432-1618


43200 Dequindre Road, Ste. 109, Sterling Heights, Michigan



Get fit and avoid overuse injuries!

With New year, everyone is excited because the new year comes with new hopes, new energy , new opportunities.

Like most people, I have decided to make positive life changes this new year. I have decided to focus better on health, fitness, balancing professional and personal life, and so on.

I am sure you must have thought about making some positive changes to your life as well.

Like many people, you must have thought about getting more active, getting regular with your workout routine, and getting healthier. But most of the time, we fail to achieve our goals from new year resolutions. There is a lack of organized efforts and planning to achieve those goals.

In this article, I want to share something that might help you stay on top of your goals to get more active, stay active, stay consistent with your workout routine in the new year, and prevent any injuries that might slow you down.

Regardless of your workout routine, there are certain things that you should keep in mind.

Most of the time, I see people getting motivated to work out and sometimes do too many exercises and end up hurting themselves. It affects their motivation to get back to the active routine. To avoid this, I have some tips that might help you stay active, stay motivated with your workouts and get the best results out of your activities.

1. Start Slow

If you are not used to working out regularly or getting back to your workout routine after a break, you need to start slow. It is best to start with easy exercises, fewer repetitions, and less weight (lifting weights). Do not get exhausted on the first day and progress slowly. I have seen my patients going through this all the time because everyone is looking to get fit fast. But to get into healthier habits, we need our body to get used to it. That’s why I suggest the same thing to my patients: start slowly and steadily and stick to your plan to get healthier longer.

2. Start with a warm-up and end with a cool down.

The best way to prepare your body for a workout is to start with warm-up exercises. I would suggest starting with gentle active movements (not stretching), slow cardio (slow walk, slow biking), followed by your regular exercise routine. End your exercise routine with a cool down. It is the best time to stretch the muscles you’ve worked out. It will help to avoid any post-exercise soreness. There is a general misconception that stretching is part of the warm-up. You should avoid stretching muscles until you have adequately completed warm-up to prevent any unwanted injuries to the muscles.

3. Start with 2-3 times/week

The best way to stay motivated is to avoid exhaustion and slow progression. It includes the frequency of exercise days. Some people like to get into a heavy workout routine five days/week right away and push themselves through the limits. It might work for them, but most of the time, this type of exercise behavior will put you at the risk of injury and burnout that will eventually affect your ability to continue with your exercise routine.
So, start probably 2 to 3 times a week initially so that you can balance your work-personal life with your new schedule. As you are more comfortable with your time, you can increase your exercise days. Starting this way also helps your body to recover between workout days.

4. Talk to an expert

If you are new to exercises, chances are you might do things the wrong way. Most common workout injuries happen because of faulty exercise mechanics. There is an option to speak with your physical therapist and get suggestions on what to avoid to prevent damage or consider getting the best out of your exercises without hurting yourself. If you are not sure how to do some activities look at the videos on Youtube, ask your friends to observe your mechanics and correct you if needed. You can also talk to the fitness trainers present at the gym to suggest any corrections.

5. Schedule a Tune-up Session with PT before starting your workout routine

Physical Therapists are movement experts. We help someone get back their everyday life after the injury, but our job as physical therapists is also to educate and help prevent injuries. If you think Physical therapists are only for pain and recovery from injuries, you are missing out. Scheduling a tune-up session with your physical therapist will give you a better idea about your specific postural habits, muscle impairment, or muscle weakness. Getting this detailed information will allow you to target your particular needs better. It will help you to achieve your goal faster without hurting yourself in the way.

We at Active Kare Physical Therapy believe in getting our patients back to their active life. We help our patients to achieve their specific goals from PT, such as bringing back to playing golf, going back to the gym, ability to run, and playing with kids.

If you or anyone you know would like to learn more about Tune-Up Session or talk to us before you start with your exercise routine, we are offering a Discovery Visit.

During this Discovery Visit, we will go over your history of injury, your present issues (if any), and answer any questions you might have regarding your health-related goals.

Better Health Care is Our Mission

Same Day Appointments and Weekend Appointments are available

(248) 432-1618


43200 Dequindre Road, Ste. 109, Sterling Heights, Michigan

Physical Therapy Isn’t Just For Pain. It Can Keep You Healthy For Life.

Physical Therapy Isn’t Just For Pain. It Can Keep You Healthy For Life.

You know that physical activity is good for you. The benefits are well researched, and the list is impressive.

Here’s just a sampling:

  • Releases endorphins to make you feel good and fight depression
  • Helps control weight
  • Prevents diseases like stroke, diabetes, and some forms of cancer
  • Improves sleep
  • Helps you live longer

Recent studies even show that physical activity strengthens your immune system, with a protective effect against COVID, and that staying active through middle age protects your brain as you age.

Physical activity is a wonder drug. If it was a pill, you’d buy it and take it every day. But even though activity is free, less than 25% of Americans meet the CDC recommendations for activity. We clearly need help.


Exercise shields from disease

Physical Therapists Are the Experts in Human Movement

To be active, you need to be able to move. Physical Therapists do more than help you recover from surgeries or major injuries. They are the experts in human movement. Sure, you could see a strength coach to lift weights, hire a personal trainer, go to a yoga class to work on your flexibility and balance, and see a chiropractor for adjustments. But that seems like a lot of people when a PT can help you with all these things and more. Nobody knows more about human movement or looks at your health the same way a PT does. Your PT can help you with every aspect of movement including strength, range of motion, flexibility, endurance, balance, and coordination.

As medical professionals they can help you with injuries or other issues. Your PT can work with your doctor to help use activity to manage things like diabetes, cholesterol levels or blood pressure instead of prescriptions. Your PT is also trained to work with people of all ages, so you can develop a long-term relationship and they can continue to adjust and modify your routine as you age or your goals change.

People need PT to stay healthy

Stay Healthy for Life

Staying active has a long list of benefits both now and in the future. But chances are you’re not moving enough to make the most of those benefits. Most people need help. Physical therapists are the most qualified professional in existence to help keep you healthy now and in the future. So don’t think of your PT as someone you see when you need help with pain or an injury. Think of them as your partner and coach working to help you stay healthy for life.

Movement is the key to the healthier future


Schedule your PT Appointment now.

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Holidays an Ideal Time for a Refresher on Proper Lifting

Holidays an Ideal Time for a Refresher on Proper Lifting

Digging out boxes of holiday decorations, hauling packages to and from the car, hiding gifts away on the higher shelves at the back of your closet … the Holiday Season certainly requires its fair share of bending, lifting and reaching. This, coupled with the cooler weather, makes December the ideal time for a refresher on proper lifting methods. 

Back pain, after all, can put a real damper on the Holiday Season. 

As one of the most common conditions treated by physical therapists, back pain and injury will even about 80 percent of all Americans at some point in their lives, making it one of the top causes of disability in the U.S. Fortunately, it’s a condition that’s preventable, and one of the ways of doing this is to learn proper lifting techniques. 

But, preventing back pain isn’t the only concern when we talk about proper lifting. Using the proper techniques for lifting and carrying awkward and/or heavy objects is about minimizing strain on the entire body. 

The goal, in other words, is to put yourself in a position that allows the body’s musculoskeletal system to work as one cohesive unit, without putting too much strain on one area, such as the lower-back or shoulders. 

So without further ado, strongly consider the following tips for proper lifting during this Holiday Season … and throughout your lifetime: 

Warm Up: 

Don’t ever assume your body’s ready to lift heavy objects without first being thoroughly warmed up. Take the time to stretch you lower back as well as your legs and hips. Also, do a few jumping jacks to get the blood flowing to the muscles in your body. 

Get Close 

Avoid reaching for a heavy or moderate-sized load. Get up nice and close to the box or object to minimize the force (in the arms, shoulders and back) needed to lift, and always hold it close to your body. 

Bend & Lift with the Knees 

We’ve all heard this before, and it’s true. But in doing so, keep your back straight and your body upright as you lower yourself to the object in question, then use your legs to rise back up. 

Get a Grip 

This seems to go without saying, but if you can’t get a strong, comfortable grip on the object in front of you – even if you know you can carry the weight – don’t try to be a hero. Find someone to help you or an alternative way of getting the object from A to B, such as a hand cart or dolly. 

Reverse the Steps 

When you get to where you’re going, set the item down just as you picked it up – but in reverse. Keep it close to the body, lower with the legs and move slowly and deliberately. You can just as easily injure yourself setting objects down as you can picking them up. 

In addition, keep from twisting or reaching while lifting and/or carrying a load. Don’t rush through the process of lifting, and if you’re tired, put the work off until later 

And finally, if you do feel pain during or after lifting, or you have an injury or condition you feel is holding you back from moving properly, visit a physical therapist for a full assessment prior to trying any sort of heavy or awkward lifting. 

Physical Therapists Adapt to Keep Clinics Safe

Physical Therapists Adapt to Keep Clinics Safe

While the coronavirus pandemic continues to be front and center in the news and in the thoughts of many people, other health issues have not gone away. People are still getting back and neck pain, overuse injuries and hurt while at work. Many of these people would benefit from seeing a physical therapist, but some of them are reluctant because of concerns over COVID-19. That’s understandable, PT clinics are busy places, with lots of people coming and going, right? They used to be, but things are different now. Just like every other business and public place, PT clinics have made changes to allow them to continue to serve patients while keeping both patients and staff safe. Here are some common changes clinics have made to reduce the risk of COVID spreading among patients and staff.

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Scheduling and patient flow

  • Clinics have reduced the total number of people they see each day to allow for social distancing in the clinic
  • Many clinics are using a staggered schedule to avoid people coming in at the same time
  • Many clinics have implemented a “virtual waiting room” having people wait in their car and notifying them when their clinician is ready via a phone call or text message
  • When possible, clinics may be using separate entry and exit points

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  • Clinics may be screening patients and staff as they enter the building using questions, temperature checks, or other means
  • Clinics may have designated areas for each clinician and their patients to reduce contact between different groups of people
  • Equipment will likely be spaced out further than you’re used to and there may be less of it to allow for more distancing between patients
  • Many clinics are leaning more heavily on telehealth when appropriate for patients to reduce the number of patients physically present in the clinic

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In Person PT

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Physical therapists are medical professionals who were trained to deal with infectious diseases and keep people safe long before COVID-19 existed. By making changes throughout their workflows and patient experiences, physical therapy practices have reduced the risk of spreading COVID among their staff and patient populations, while continuing to deliver needed services to the public. If you are in need of PT treatment, but are hesitant to go into the clinic, give your PT a call and talk about what policies and procedures they have in place. To reduce or eliminate going into the clinic, ask about using telehealth either exclusively or in combination with in-person treatment. This is a time of uncertainty, but people are reacting with flexibility and creativity. Don’t let concerns over COVID keep you in pain or from the treatment you need.

At Active Kare Physical Therapy we take all the safety precautions to keep our staff and our patients safe and provide our patients excellent treatment.

How would you like to schedule your next PT appointment?

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In Person PT

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If you still have any question, call us at (248)432-1618

Active Kare Physical Therapy in Sterling Heights, Michigan

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