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Treating Chronic Pain

Did you ever wonder why we have pain? We have pain to warn and protect us. Pain keeps us from touching the hot stove that would give us a burn. When we…

Green Smoothies

You can use many combinations of fruits and vegetables. The key is having a variety to receive as many different phytonutrients as possible. We suggest…

Wild Hamburgers

Massaged Kale Salad

Coping With Chronic Pain: You Have a Choice!

Yoga and Pilates may be the fitness world’s most popular exercises. Quite a bit less frantic than intense interval training workouts such as cross fit,…

Coping With Chronic Pain: You Have a Choice!

Chronic pain is almost always a challenge to manage. It’s an insidious problem that permeates many aspects of an individual’s life including work,…

Halibut with Dijon and Almonds

This healthy and protein-rich meal harbors both great taste and nutritional value. Expect to prepare this meal for two (or one if you’re very hungry) for…

Treat Depression with Acupuncture

As you are well aware of, depression is a disorder characterized by negative physical and psychological symptoms. The most common symptoms are anxiety,…

Benefits of Massage Therapy

The term “massage” conjures thoughts of relaxation, pampering, and luxury. While the art of massage proudly embraces the words often associated with its…

Rosemary Chicken

This delicious and simple summer treat is the perfect dish for a barbecue! It takes less than 5 minutes to throw together the ingredients to this…

Zesty Wheat Berry-Black Bean Chili

This rib-sticking chili offers a hearty mix of wheat berries, beans, peppers and onion. Feel free to add an additional chipotle pepper to crank up the…

Massage Gift Certificates

Gift certificates are now available for massage therapy services from Mary Foster-Staszak, LMT. Please contact us to get yours today. They make for great…

Beating Back Pain Caused by Bleacher Seating

Winter sports are here and along with them lots of bleacher sitting. When the game is exciting, we frequently stand up and sit down which is actually…

Quinoa Pilaf

A great side dish option! It is high in protein, gluten free, delicious, and easy to make.

How We Treat Injuries from a Motor Vehicle Accident

You can use many combinations of fruits and vegetables. The key is having a variety to receive as many different phytonutrients as possible. We suggest…

How We Treat Injuries from a Motor Vehicle Accident

At Staszak Physical Therapy & Wellness Center, we are committed to treating those who have been injured in a motor vehicle accident. We don’t just treat…

Meet Dr. Maleah Eddings, PT, DPT

Maleah was born and raised in Vancouver, WA, with one brother. She loved to dance, which is what piqued her interest in physical therapy. She graduated…

Nikkiem Schultz, Certified Stott Pilates Instructor

Nikkiem grew up in Eugene and graduated from the University of Oregon with a BA in Art History. After moving up and down the West Coast, working in…

Meet Dr. Joe Bekaert, PT, DPT

Dr. Joe Bekaert, PT, DPT Board-Certified Orthopedic Clinical Specialist Oregon PT license: 25257

Meet Dr. George Rear, PT, DPT

Originally from Eugene, OR, George returned to the area in February of 2024 to be closer to his family and to serve the community where he grew up. He…

Fitness and Social Media

The age of social media is here to stay. From first steps and first words to graduations and marriages, just about everything goes onto social media in…

Chronic fatigue syndrome. Can diet help?

Current research is showing the correlation between diet and our digestive system. Diet is linked to a variety of disorders and diseases including…

Pomodoro Technique

Some of the most common words to hear from your health care providers are “don’t sit too long”. Sitting for hours on end has various negative health…

Muscle Tension Headaches

The vast majority of headaches that plague people fall into the category of muscle tension headaches. These headaches can be eliminated or significantly…

Meet Dr. Tessa Richards PT, DPT, OCS

Tessa moved to the Pacific Northwest in 2019 after graduating from the University of Southern California with her Doctorate of Physical Therapy. She…

Meet Brina Cruz, PT

Brina earned her Physical Therapy degree from the University of Santo Tomas in 2011. Before migrating to the US, she worked as an Orthopedic Sports…

Probiotics and Gut Health: How Important Are They?

Recent research shows that an unhealthy digestive system (gut) is linked to several different disease states. Maintaining a healthy gut is one of the…

Enjoy the Ride, Common Cycling Overuse Injuries and How to Avoid Them

Proper bike fit and riding position can go a long way in ensuring glorious riding comfort for miles to come. But that doesn’t mean you should hop on your…

The Value of Intermittent Fasting

Fasting and intermittent fasting (IF) have been around for a long time for weight loss and have been shown to aid in lowering blood pressure,…

Top 5 Reasons For Getting a Massage

Massage therapy has been used therapeutically in China for more than 3,000 years. Chinese practitioners believe massage can help ease feelings of…

What is the healthiest diet?

It seems like there is always a new diet trending that claims to be the best, whether it be vegetarian or vegan, keto, paleo, and whole foods. The bottom…

The Importance of Moving Throughout the Day

Over the past decade, an increasing percentage of people have transitioned into more sedentary work situations, sitting for up to 40 or 50 hours per week…

Take Charge of Your Health: Ways to Reduce Chronic Lower Back Pain

Many of us feel a sense of helplessness when faced with chronic pain. For whatever reason, we tend to look to medical authorities for all of the answers…

The Theory of Acupuncture

Acupuncture is a Chinese healing technique that revolves around the balance of Yin & Yang. Yang is a time of light and activity, while Yin is a time of…

Workstation Ergonomics Revisited

Working long hours in the office can wreak havoc on your body if you don’t maintain good posture. Everyone has heard this, and as a result, several…

Grains turned the western diet in the wrong direction

Compared to vegetables, grains contain very few nutrients. Grains are also packed with an unhelpful substance called phytic acid, which prevents nutrient…

Cauliflower Bagels

This recipe is a fun twist on a breakfast favorite. Cauliflower makes a great addition to gluten-free recipes, and this is no exception. If you’d like to…

Meet Shane Stacey, CPT, CNC, FRCM

After a 20+ year career in the restaurant industry, Shane left his chef knives behind to pursue a career in the Fitness/Healthcare industry. Shane has a…

Eggs stand for good health, not heart disease

We have been told that eggs will raise cholesterol in our blood to a level that puts us at risk of heart disease. This is simply not true. Eggs stand for…

What to Do for An Angry IlioTibial Band, Stop Stretching It

It doesn’t matter how you try to stretch the Iliotibial Band (ITB), what technique you use, or how hard you try, you can’t stretch it. It’s tensile…

Asparagus with Roasted Garlic and Olive Oil

Asparagus packs a lot of health benefits into a little package. The little bit of effort required to roast the garlic will be more than worth it to liven…

Top 10 Plant-Based Proteins To Add To Your Daily Routine

This article was originally published on mindbodygreen.com on January 10, 2015 by Meghan Telpner. We enjoyed it so much that we wanted to share it here…

Apple Walnut Bread

Many people who embark on a wheat-free journey occasionally need to indulge a craving for break, and this fragrant, high-protein loaf is just the ticket.…

Ginger Spice Cookies

These wheat-free cookies will satisfy your occasional craving. Replacing wheat flour with coconut flour yields a somewhat heavier, less cohesive cookie.…

Tuna Avocado salad

Few combinations burst with as much flavor and zest as this mixture of avocado with lime and cilantro. If being prepared for later, the avocado and lime…

Sweet, Crunchy Granola

This granola will satisfy most people’s desire for a sweet, crunchy snack, though its taste and look are different from those of conventional granola.…

simple strategies for an aching back

At one point or another, we all struggle with back pain. Whether you know the cause or not, there are some simple strategies you can do at home to help…

How to Prevent Shin Splints

A shin splint, which is medically referred to as tibial stress syndrome, is a painful injury to the shin that commonly affects runners, but also dancers…

The Rewards of Group Workouts

Have you ever tried working out on your own and have found your motivation to get out to exercise decrease? Regular exercise provides individuals with…

Wasabi Sauce

If you haven’t yet tried wasabi, be warned; it can be awfully pungent, but in a unique, indescribable way. The “heat” of the sauce can be tempered by…

7 Myths About Physical Therapy

People everywhere are experiencing the transformative effect physical therapy can have on their daily lives. In fact, as experts in the way the body…

How to prevent injury on “back day” at the gym

The back isn’t only one of the body’s biggest and strongest body parts, it’s also the most complicated in terms of being a series of interconnected…

5 Ways to Ease Knee Pain

Chances are that if you asked those around you, nearly everyone would admit that they have experienced knee pain to some degree. Whether it’s caused by…

Why is strength training important?

Why is strength training important for men and women of all ages? What are the benefits of strength training?

Stay active and stay healthy!

Most of us are spending significantly more time at home these days. In my personal experience, the initial abrupt change in daily life equated to me…

The two types of cookware you should avoid completely!!

Hands down, one of the most important tools in a healthy kitchen is quality cookware. It’s a purchase that you’ll hopefully make once in a lifetime, yet…

Meet Janiece Schwehr, Billing Specialist

Janiece is a proud University of Oregon graduate with a Bachelor of Science in Human Physiology. She also completed the Medical Office Management program…

Is a disc bulge or herniation causing your back pain?

When you ask most people to describe the diagnosis for their lower back pain, a lot of people would say disc herniation. However, when we look at the…

Meet Mary Staszak, Clinic Owner

Mary was an active LMT from 1999-2018 and had worked in a variety of settings over the years, including her private practice and other PT clinics, as…

What is Manual Therapy?

Many patients who have never experienced physical therapy before tend to think physical therapy is just exercise programs and hot and cold pack regimens.…

Meet Jessie Newell, CSCS, Certified Stott Pilates Instructor

Jessie grew up exploring the Colorado Rocky Mountains; on foot, cross-country skis and mountain bike. At the age of three, she discovered her love of…

Benefits of personal trainers and how they keep you accountable

How many times have you told yourself that you are going to stick to a workout routine only to give it up after a week or month? This quick burn out is…

Soreness vs. Injury

One aspect of starting a workout regimen that people dread is the soreness that comes with it. The day after a workout can be tough for even the most…

How Physical Therapy Can Help with Pelvic Floor Dysfunction

A pelvic floor disorder or pelvic floor dysfunction is when the ‘bowl’ of muscles in the pelvis and perineum are too weak or too tight. It can affect…

Meet Ally Fraga, LMT

After pursuing a degree in Spanish at the University of Oregon, I decided to return to school to become a massage therapist. I graduated in 2014 from the…

Treatment after an auto accident

Treatment after an automobile accident is critical. While these types of incidents are unexpected, knowing what to do can be the difference between…

Meet Tina O’Sullivan, Certified Pilates Instructor

Tina recently moved to Eugene from New York, where she taught Mat and Apparatus Pilates in a classical studio. Training with 2nd generation Pilates…

Meet Michael Staszak, PT, Clinic Owner

Originally from Chicago, Michael Staszak moved to Eugene in 1994 and has been living here and practicing as a Physical Therapist ever since. He has been…

Staying active after a total knee replacement

If your arthritis was so severe that it resulted in getting a total knee replacement, you should know there are several ways to reintroduce activities…

Meet Laurie Hyland, LMT

Laurie graduated from The Cascade Institute of Massage and Body Therapies. She has been licensed in massage since 2000. Her training includes Swedish…

Hiking and health

I am the first to admit, I have continually struggled to motivate myself to workout until I began hiking. Getting out into nature was almost a way of…

Understanding Insurance for Physical Therapy

Your insurance plan covers physical therapy, which means you don’t have to pay anything for your appointment, right? Well, in most cases, you will need…

Massage Therapy and the Cross-Over Effect

As a massage therapist in a busy physical therapy office, I occasionally see patients with recent injuries or surgery to a hand, leg, foot or arm, and…

Exercises for A “Better Bladder” Utilizing A Pilates-based Approach

Since the pelvic floor muscles in your pelvis go around your urethra, vagina and rectum, we need exercises that teach the body a motion of lifting up and…

Acupuncture Corner

Urinary difficulty, in traditional Chinese Medicine terms, is often linked to the bladder, kidneys, and spleen. The cause is often the body’s exhaustion…

Edible Imposters: 5 Foods that Sound Healthy But Aren’t

Unfortunately, we’re living in a society that thrives off of processed foods. It’s becoming harder and harder to find food that is natural, healthy, and…

What is Total Barre?

Most people have heard of Pilates or yoga, but not everyone knows what Total Barre is. Do you? If not, you’re not alone.

Treating Shoulder Injuries

Pain in your shoulder is no laughing matter. We know! Check out the following video to learn a little more about treating shoulder pain. Come see us if…

3 Reasons to Warm-up before Exercise

You know the drill; when you’re running short on time for your workout the first thing to get cut is either the warm-up or the cool-down. But be careful.…

Stretches You Can Do for Tennis

Stretching is an essential part of playing tennis. A good stretching routine can help to minimize muscle imbalances, prevent injury, improve your…

Movement as Medicine: Stress!

Stress can eat away at you. We’ve all been there. Your life may be going along as fine as it can be. Your job, your home, your family they all require…

Movement as Medicine: The Importance of Sleep

Ahhhhhh… Time for bed. Time to unwind, get comfy, close the eyes, and drift off into peaceful slumber. Or is it?

What Kind of Mattress Should I Sleep On to Get A Good Night’s Sleep?

Think about the last time you went shopping for a new mattress… Were you overwhelmed by the number of choices? Were you lured by a super deal in the…

Which Sleeping Positions Are Best?

Are you having problems sleeping? Do you experience discomfort in various positions? Have you wondered what the best position is for sleeping in optimal…

Suffering from Sciatica?

If you suffer from Sciatica, chances are you’ve tried several home remedies to relieve the pain. Anything to get rid of the tingling, numbness, or…

Think it’s too cold outside for running?

Does the thought of running outside in the wet or cold make you want to dive back into the warmth of your favorite blanket? If you love to run, know that…

Rheumatoid Arthritis Treatment

At Staszak Physical Therapy & Wellness Center, we’re focused on making sure you not only heal, but also learn how to prevent reinjury. Check out this…

How is Rheumatoid Arthritis Diagnosed?

Diagnosis in its earliest form begins with a complete history and physical examination. When you visit your Physical Therapist at Staszak Physical…

What Are Rheumatoid Arthritis Symptoms?

The primary symptom of RA is pain in the symmetrical joints (i.e.: both elbows, both knees, and so on). In rare cases, the pain is only in one joint.…

What is Rheumatoid Arthritis?

Rheumatoid Arthritis (RA) is a chronic, or long-term, inflammatory form of arthritis. RA is considered an autoimmune disease, in which your immune system…

Benefits of post-surgical physical therapy

Recovering from surgery can be long and arduous. However, having a care and rehabilitation plan in place before your surgery can help speed up recovery…

Poached Eggs Over Avocado & Smoked Salmon

If you’re watching your carbs but want a filling, satisfying breakfast, this recipe will do the trick.

Lemon Herb Dressing with a Simple Salad

Combine ingredients above and stir to mix. Combine with salad combo below.

Cauliflower Risotto

Directions: First, wash and loosely chop the head of cauliflower and prep it to go into a food processor with a grater attachment. Shred it to rice sized…

Chia Chocolate Almond Pudding

Ingredients 1 cup almond milk (or your favorite milk choice) 1/2 Tbs honey 1 Tbs almond butter 1 tsp vanilla extract 2 Tbs cocoa powder, unsweetened 2…

Carrot Cake

Of all the recipes we have shared on our blog, this one comes the closest in taste to the wheat-containing original to satisfy even the most demanding…

Turkey Avocado Wraps

Here’s one of hundreds of ways to use flaxseed wraps for a tasty and filling breakfast, lunch or dinner. As an alternative to making this with a sauce,…

Dark Chocolate Tofu Mousse

You will be hard-pressed to tell this dessert from a conventional mousse and it provides a generous quantity of the healthy flavonoids that cocoa…

Egg and Pesto Breakfast Wrap

Struggle to manage a healthy breakfast in the morning? This delicious wrap can be prepared the evening before and refrigerated overnight as a convenient…

Crab Cakes

These “breaded” wheat-free crab cakes are incredibly easy to prepare. If served with tartar sauce or other compatible sauce, and spinach or green leafy…

Banana-Blueberry Muffins

Like most recipes made with healthy non-wheat ingredients, these muffins will be a bit coarser in texture than those made with wheat flour. Banana, a…

Motor control, what it is and why it matters.

Most people seeking physical therapy intervention need to build motor control, muscular strength, or muscular endurance to alleviate their pain and help…

Tips for reducing back pain when working from home

You may have had an ergonomic assessment on your desk at work, but maybe haven’t had such focus on you work station at home. Check out the picture below…

Tight hip flexors? Read this.

We’ve all heard that a sedentary lifestyle is not good for us and sitting at a job for 6-8 hours a day doesn’t help turn that around for the better. But…

Why you should strengthen your core muscles

When you hear people talk about the “core muscles” do you know what they are talking about? In simple terms, your core is just about everything on your…

Gardening Tip: Don’t Strain Yourself

Although many do not consider gardening a formidable activity, the reality is that gardening can result in as many injuries as a number of sports. One of…

Are you benefiting from ergonomics in the workplace?

Ergonomics is about fitting the task to the person, and fitting the person to the task. When ergonomic principles are applied in a work environment, many…

Strengthen your core to avoid workout injury

Want to get back in shape or get in better shape? Having problems with injuries or pain when working out? We can help.

I hear about Pilates, but what is it?

If you hear someone talking about recommendations for low-impact exercise options, you’ll likely hear two things… yoga and Pilates. While many are…

Very Personal Training

At Staszak Physical Therapy & Wellness Center, we’re focused on making sure you not only heal, but also learn how to prevent reinjury. Check out this…

Yoga or Pilates? Which to Choose and Why?

Yoga and Pilates may be the fitness world’s most popular exercises. Quite a bit less frantic than intense interval training workouts such as cross fit,…

Why Pilates?

At Staszak Physical Therapy we strive to bring you the most up to date information and exercise to keep you involved in ‘doing what you love.’ One of…

Ways to make your home exercise program a priority

One works with a physical therapist due to some sort of pain, injury, or functional limitation. Physical therapists often give patients a few exercises…

A case of the spins

Have you ever felt a sensation of uncontrollable spinning despite not being in motion? You may remember this experience from playing as a kid when you…

What are Plagiocephaly and Torticollis?

Plagiocephaly is associated with uncontrollable factors such as multiple births, positioning in the womb, premature birth, and presence of torticollis,…

Pediatric Physical Therapy Treatment

Oftentimes when we think about physical therapy, we typically think of rehabilitation for adults who have an injury or who need post-surgical care. But…

Is stenosis causing your lower back pain?

Stenosis is a term that describes the narrowing of a space. When we’re talking about your back, stenosis is when there is a narrowing of the space around…