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PT News PTandMe

PT News May 2023

- Back, Blog, Hand, PT News, Sports and Fitness

PT News PTandMe

This time in PT News we recap what our clinics have been posting throughout May 2023. We are excited to bring you current physical therapy-based posts featuring published articles from PTandMe partnering clinics!

physical therapy near me

low back pain

1. Is a Painful Herniated Disc Throwing Off Your Routine? PT Could Help

Written by Wright Physical Therapy with locations throughout Southern ID

f your doctor believes your disc is herniated, a magnetic resonance imaging (MRI) scan may be done to confirm the diagnosis. From this scan, your doctor will be able to clearly see if there is a herniated disc in the lower back region. If the disc is putting pressure on the spine, it can be detected. Your doctor will then provide you with a treatment plan, and will likely recommend physical therapy for pain relief…  Read more

 

hydrate

2. Warm Weather Exercise Tips

Written by The Center for Physical Therapy an outpatient physical therapy practice throughout Greater Grand Rapids, MI.

Exercising outside in the heat and humidity is not for the faint of heart, hot temps require some adaptations for the outdoor exerciser. The heat doesn’t have to put a stop to your outdoor exercise, but it will require you to listen to your body, be smart and be open to adapting your plans. Stay cool and stay smart!  Read more

 

3. May is Arthritis Awareness Month

Written by Horizon Rehabilitation & Sports Medicine, an outpatient physical therapy group with locations in and around Hilton Head, SC.

Arthritis isn’t just physically painful, but can also be isolating and discouraging. In simple terms, arthritis is the inflammation of one or more joints. It causes pain and stiffness that can worsen as you grow older. Arthritis is a reference to joint pain, or disease itself, and can cause permanent joint problems. It is most common in women, but studies show that some form of arthritis can be found in over 300,000 children. Arthritis, however, typically affects more people as they age. Read more

We hope you enjoyed our picks for the PT News May 2023 edition.

Find these locations and others to start feeling better today!

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Physical Therapy for Golfer's Elbow

Golfer’s Elbow

- Blog, Elbow, Sports and Fitness

Physical Therapy for Golfer's Elbow (Medial Epicondylitis Pain)

Golfer’s Elbow

Golfer’s Elbow, medically known as medial epicondylitis,  is a painful condition where the tendons that attach to the inside of the elbow become inflamed due to repetitive use of the hand, wrist, forearm, and elbow. Golfer’s elbow often occurs with repetitive activities such as swinging a golf club or tennis racket, work or leisure activities requiring twisting and gripping such as shoveling, gardening and swinging a hammer. Golfer’s elbow can also appear in other sports-related activities such as throwing and swimming. Golfer’s Elbow (Medial epicondylitis) is most commonly seen in men over the age of 35 but can be seen in any population. If these symptoms sound familiar, than going to physical therapy for golfer’s elbow may be just what you need.

Physical Therapy Appointment

What is causing your elbow pain?

Golfer’s Elbow (Medial epicondylitis) affects the group of muscles that are responsible for bending the wrist, fingers, and thumb and that rotate the wrist and forearm. The tendons that connect those muscles to the medial epicondyle (bump on inside of elbow). Tendons are made up of collagen fibers that are lined up next to each other. The repetitive forces pull on those tendons creating pain and tenderness described as Golfer’s Elbow. Without treatment, those tendons can eventually pull away from the bone. Acute injuries to your elbow can create an inflammatory response which can cause redness, warmth, and stiffness in your elbow.

Golfer’s Elbow (Medial epicondylitis) is most often caused by an abnormal arrangement of collagen fibers. This condition is called tendinosis. During tendinosis, the body doesn’t create inflammatory cells as it does during an acute injury. Instead, fibroblasts are created which help make up scar tissue to fill in the spaces between the collagen fibers. This increase in scar tissue can lead to increased pain and weakness in the tissues. Physical and hand therapy is the most common nonsurgical treatment for Golfer’s Elbow (medial epicondylitis). Your therapist will perform an evaluation where he/she will ask you several questions about your condition, pain level and other symptoms you may be experiencing. He/she will perform motion and strength testing on your entire upper extremity. Your therapist will also palpate your arm to determine which tendon(s) may be inflamed. He/she will use special tests designed to deferentially diagnose your condition from others that may have similar presentations to Golfer’s Elbow, such as Cubital Tunnel Syndrome.

golf ball on tee

What to expect from Physical Therapy for Golfer’s Elbow

  • Pain Management: this can include Mechanical Diagnosis & Therapy, ice, ice massage, moist heat, electrical stimulation, and ultrasound.
  • Range-of-Motion Exercises: stretches and mobility exercises to help maintain proper movement in your elbow, forearm, wrist, and hand.
  • Strengthening Exercises: progressive resistive exercises to help build strength in your arm, elbow, forearm, wrist, and hand. These can include weights, medicine balls and/or resistance bands. This will also include your Home Exercise Program.
  • Manual Therapy: used to ensure full, pain-free movement is achieved and can include joint mobilizations, manual muscle stretches, and soft tissue massage.
  • Neuromuscular Re-education (Functional Training): used to help you return to your prior level of function for both home and work activities. Will include retraining proper movement patterns with necessary modifications based on the current level of function and patient limitations.
  • Patient Education: used to help retrain patients on proper postural control during everyday activities including dressing, self-care, work, and sports activities. This can include helping return a patient to their specific sport, such as making adjustments to their golf swing or throwing technique.

Once you’ve completed physical therapy for Golfer’s Elbow you’ll want to do everything you can to prevent this from reoccurring. This can occur by maintaining proper awareness of your risk for injury during your daily movements. Key things to keep in mind:

1. Maintain proper form during all repetitive movements both at work and at home.
2. Continue your Home Exercise Program in order to maintain proper strength in your shoulder, elbow, forearm, wrist, and hand.
3. Use proper posture and body mechanics with lifting or carrying to avoid any undue stress on your joints and tendons.

This information was written by Plymouth Physical Therapy Specialists, an outpatient physical and hand therapy group with fourteen locations in the surrounding Plymouth, Michigan area. At Plymouth Physical Therapy Specialists, they are committed to using evidence-based treatments in their practice. This means that their therapists utilize the most current and clinically relevant treatments in their approach to rehabilitation. For more information click here.

physical therapy near me

More Enjoyable Bike Ride

8 Tips for an Enjoyable Bike Ride

- Blog, General Information

8TipsforBikeRide_FBsize

Optimizing your bike and clothing isn’t just for competitive racers. Even if you’re just looking to ride a few miles recreationally, you can be more comfortable and have more fun by following our tips for a more enjoyable bike ride!

1. Check Tire Pressure
If your tires are too soft, you have a much higher chance of “pinching” a tube, causing a flat. Low pressure also increases rolling resistance, making it more difficult for you to ride at a normal speed. Check the sidewall of your tires for recommended pressure range; it doesn’t need to be at the maximum, but be sure it’s at or above the minimum.

2. Seat Angle
Everyone has a different preference on exact seat angle and position, but it should be roughly level. Deviations of 1-2 degrees up or down are OK, but don’t point up or down too much. This can place unnecessary pressure on pelvic soft tissue or the hands/wrists.

3. Seat Height
An old belief about seat height was that you must be able to touch the ground with both feet when sitting on the saddle. If you are very new to cycling, this does improve your ability to stay upright at very slow speeds. A seat that is too low, can put excess pressure on your knees and back, making it less efficient. A “proper” seat height has the knee at about 30 degrees of bend at the lowest point in the pedal stroke.

4. Stay Hydrated
Carry water with you on any ride longer than 30 minutes (shorter in hot conditions). You can use a backpack-style hydration pack, or a simple water bottle and cage. Almost all bicycles have bolts to hold a water bottle cage. Whichever method you choose, get familiar with it and get in the habit of using it often.

5. Know How to Change a Tube
Carry the items needed to replace a tube in the event of a flat tire. Your local bike shop can help you with choosing these items. These can all be carried in a bag under your seat. You don’t need to be Nascar pit-crew-fast at it, but you want to know how to fix a flat tire so you don’t end up stranded.

6. Like Lycra
Very few people think of bike shorts as a good fashion statement. However, if you’re riding more miles, especially in warm weather, they provide comfort that can’t be matched with basketball or running shorts.

7. Be Visible
Along with the bike shorts, make sure your t-shirt or jersey is a bright color that will keep you visible in traffic. If there is a chance you’ll be riding near or in darkness, be sure to have at least a rear and preferably also a front light on your bicycle.

8. Riding Shouldn’t Hurt
Sure, if you’re looking to get a hard workout or ride fast, your legs will feel the burn. However, if your body and bike are working together properly, riding shouldn’t cause any joint pain. If you can’t ride without getting neck, back, hip, or knee pain, consider having a professional look at either your body or your bike fit. Better yet, have a physical therapist who is versed in bike fitting address both at the same time. The answer to most aches and pains is rarely just in one area (bike fit or bodywork), and a combined approach will usually work best for alleviating pain and getting the most out of your ride.

bike_couple

Let Physical Therapy help you before your pain turns into an injury.

What an ache tells you:
•  It’s the first clue your body is telling you something is wrong.
•  Your body can accommodate the ache, but eventually, a breakdown will happen.
•  While you accommodate to your ache, weakness, and lack of flexibility start.
•  Once you have a breakdown, the pain will begin, and more than likely you will stop doing the activities you currently enjoy.

How physical therapy can help prevent sports injuries:
•  Modify exercise routines when you have a minor ache and pain (This does not always mean you need to stop exercising!)
•  Get assessed for weakness and flexibility issues to address biomechanical deficits.
•  Educate on faulty or improper posture or body mechanics during exercise
•  Educate and help with techniques on exercises that help your muscles stretch farther. Flexibility training helps prevent cramps, stiffness, and injuries, and can give you a wider range of motion.
•  Correct muscle imbalances through flexibility and strength training.
•  Alleviate pain.
•  Correct improper movement patterns.

Common Cycling-related pain and injuries that Physical Therapy can treat:
•  Low Back Pain
•  Neck Pain
•  Foot numbness
•  Shoulder pain
•  Muscle strains
•  Hand pain/numbness

This information about having a more enjoyable bike ride was written by Advanced Physical Therapy, a physical therapy group that uses progressive techniques and technologies to stay on the forefront in their field. Their staff is committed to providing patients with advanced healing techniques. For more information click here.

Struggling with an ache, pain, or simply need help getting your bike fitted? Our team can help make sure you get the most out of your time on your bike!

physical therapy near me

physical therapy for plantar fasciitis pain

Physical Therapy For Plantar Fasciitis Pain

- Blog, Foot

plantar fasciitis physical therapy; physical therapy for plantar fasciitis

Does your foot or heel hurt with the first step in the morning? Does your foot hurt when you get up from sitting or driving for long periods of time? If the answer is yes, you may have plantar fasciitis. Plantar fasciitis is the most common type of foot pain. Plantar fasciitis is the irritation or inflammation of the plantar fascia. The plantar fascia is a thick dense connective tissue that attaches to the heel and ball of the foot. A related problem is a heel spur which is extra bone that may grow from the heel bone. This is in response to the plantar fascia being tight or inflamed, thus pulling on the heel bone.

Inflammation and microtears occur more commonly in sports that involve running, long-distance walking, dancing, tennis, basketball, and in non-athletes who spend long periods of time walking on unyielding surfaces. Patients with pes planus and heel pronation have an increased likelihood of developing plantar fasciitis because of the increased tension on the plantar fascia caused by these anatomic features. A tight gastrocnemius can result in heel pronation thereby making plantar fasciitis more likely. Cavus feet with relative rigidity also place more stress on the plantar fascia. The plantar fascia also tends to become more rigid with age making it less effective as a shock absorber and more likely to develop microtears.

Common Causes of Plantar Fasciitis:

  • Too Rapid of an Increase in Exercise Program.
  • Change in Lifestyle (Active to more Sedentary) Causing Sudden Weight Gain or Sedentary to Active.
  • Muscle Tightness and/or Weakness.
  • Poor Biomechanics (movement) at the Foot and Ankle.
  • Inadequate Cushioning in Shoes or Inadequate Shoes.
  • Occupation with prolonged weight bearing on Hard Surfaces.

Plantar Fasciitis Symptoms:

People with plantar fasciitis complain of searing pain at the point of the fascias insertion into the calcaneus. This pain is at its worst with the first few steps upon arising in the morning or after a sustained period of being off their feet. The plantar fascia origin is often extremely tender to palpation. Pain is also increased after long periods of walking, climbing stairs or doing toe raises.

For Plantar Fasciitis Pain Relief at Home – Try These Stretches:

plantar fasciitis stretch
Frozen Can Roll
Take a frozen food can and roll your foot forwards and back.

plantar fasciitis exercise

Towel Grab
Grab and pick up a towel or dishcloth using only your toes.

 

Finding Plantar Fasciitis Relief with Physical Therapy:

Physical Therapy for Plantar Fasciitis

Physical therapy evaluation generally reveals an antalgic gait pattern especially when first beginning to walk. Often foot is pronated, gastrocnemius is shortened and there is severe pain with palpation of the inferior, medial heel. Most people can experience relief in just a few sessions. However, the longer the pain remains untreated, the longer it will take to heal. It can even become so chronic in some cases other non-conservative treatments are deemed necessary. If you are experiencing symptoms similar to the ones listed earlier you may have plantar fasciitis. If you are diagnosed with plantar fasciitis physical therapy can help you resolve your pain.

Physical therapists take the time to educate each plantar fasciitis patient on how to prevent a recurrence of pain. They provide preventative stretching programs that can be done at home, instruct on what to look for when purchasing new shoes, and if necessary, help patients adapt their current lifestyle to prevent re-injury.

physical therapy near me

 

 

More Articles about Plantar Fasciitis Physical Therapy:

Plantar Fasciitis   Plantar-Fascioisis

Is Pickleball Good Exercise

Is Pickleball Good Exercise?

- Blog, Sports and Fitness

Is Pickleball Good Exercise

physical therapy near me

In case you haven’t heard, pickleball is a new fast-growing sport that people of all ages can enjoy! Pickleball is a paddle sport that combines elements of tennis, badminton, and ping-pong. It is played on a smaller court than tennis, with a solid paddle made of wood or plastic and a plastic ball. The object of the game is to hit the ball over the net and land it within the boundaries of the court, with the aim of making it difficult for the opponent to return to the ball.

Is pickleball good exercise? Yes, it is a fun, moderate exercise that older adults can enjoy! Is a younger player going to reach their fitness or health goals by playing pickleball?  Probably not. But that doesn’t mean you shouldn’t play. Playing pickleball is much better than choosing to be sedentary. That being said, seniors are especially drawn to this fun sport, and it’s great for this age group for many reasons.  Let’s take a look at why it’s good exercise for seniors.

Why is Pickleball a Good Exercise for Seniors?

The Benefits of Pickleball

  • It’s Easy to Learn: It is easy to learn because the rules are very similar to tennis. The court is small enough that you don’t need to run so much to keep track of the ball, especially if you’re playing with a team member. This makes it easier to follow the game and focus on your strategy.
  • Social Activity: The game encourages players to socialize because it can be played with a partner or with a pair of two-player teams or “doubles,” which encourages social interaction and teamwork.
  • Health Improvements: A study in the International Journal of Research in Exercise Physiology found middle-aged and older adults who played one hour of pickleball three days per week for six weeks improved their blood pressure, cholesterol, and cardiorespiratory fitness levels.
  • Hand-Eye Coordination: As we age, it’s normal to see your hand-eye coordination start to decline gradually and it may take time to recognize what is happening. Playing pickleball can help with hand-eye coordination because it requires you to focus on your reaction time and can keep your brain sharp.
  • Safety Factor: Even though the game can be played outdoors, it is usually played inside, which makes it a great option during those extremely hot summer days. The ball used to play this game is made of plastic, has circular holes, and is hollow, which keeps the travel speed to a moderate level and if the ball happens to bump into you, you are not severely hurt. Also, the net is set to a lower height than in tennis and the serving is always underhanded, which causes less stress on your upper arms and shoulders. The paddle is also lighter than a tennis racket at 7 ounces, which creates low-impact stress on your arms.

Preventing Pickleball Injuries:

Although the sport is a simple, low-stress game, there is a risk of getting injured. Here are some ways to avoid an injury while having some pickleball fun.

Warm-ups for Pickleball

  • Light Jogging – Start by jogging for 5-10 minutes.
  • Dynamic Stretching – Involves exercises such as lunges, high knees, butt kicks, and leg swings
  • Shoulder Rotations – Rotate your shoulders forward and backward, and then lift your arms above your head and circle them in a clockwise and anticlockwise direction.
  • Arm Swings: Hold your arms out at shoulder height and swing them back and forth, crossing them in front of your chest and then out to the sides.
  • Squats: Perform a few sets of squats to activate your glutes and leg muscles. Make sure to keep your back straight and your knees aligned with your toes.

Remember to start slowly and gradually increase the intensity of your warm-up. By warming up properly, you can help to prevent injuries and perform at your best during the game.

Wear a Knee Brace

If you tend to have weak knees, wearing a knee brace can provide support and offload stress to one particular area. It can either prevent any future injuries or provide protection from further injury and help you continue to play. It’s important that the brace is snug, but not too snug. If the brace is too tightly strapped to your leg, it can cut off circulation.

Physical Therapy for Pickleball Injuries

The majority of the injuries may be a result of sprains and strains. The first line of defense for sprains and strains is to use the R.I.C.E. principles (rest, ice, compress, elevate). However, if the injury is serious, and doesn’t go away on its own, physical therapists can help patients recover by providing modalities and exercises that strengthen the muscles surrounding the injured joint.  Some patients experience a fear of reinjury and may want to relapse into inactivity, and our programs are designed to help with that as well.

Knee injuries are also common. During a match, players may find themselves changing directions or pivoting while swinging. This can put repetitive strain on the knee, causing the tendons or muscles to become damaged or overworked. Physical therapists can work to heal knee injuries properly as well as improve body mechanics. Proper leg alignment should include balanced hips over knees that are balanced over the feet. The knees should not cave in or out, but instead be parallel to the hips. This alignment is important because, without proper alignment, unnecessary stress is placed on the joints and restricts the range of motion.

If you have had a knee injury or pain in the past, and are looking to start playing pickleball, we recommend you schedule an appointment with your physical therapist. A trained physical therapist knows how to spot poor movement patterns that can increase strain on your knees and other areas.

Physical Therapy Appointment

Pickleball can provide hours of fun for families, friends, and anyone looking for an enjoyable way to exercise and stay active. If you are interested in trying pickleball, you can check with your local recreation center, community center, or senior center to see if they offer pickleball programs or courts.

 

Avoid Spring Cleaning Injuries

Do’s & Don’ts of Spring Cleaning

- Blog

Avoid Spring Cleaning Injuries

It’s that time of year for cleaning out the cobwebs, de-cluttering, and rearranging our homes. Some of us enjoy the task while others dread it. Did you know that the greatest risk of injury we face in our own homes? From muscle strains to home falls there is no shortage of things that can go wrong but we’ve compiled a list of tips to help you minimize injury. Follow these spring cleaning safety tips to have a safe and productive spring cleaning!

physical therapy near me

    • 1. Do not rush because you are tired or in a hurry.

This is really the most basic spring cleaning safety tip, and all the other ones, at least to a certain degree, stem from this one. Spring cleaning can be tiring work. Do not forget safety even if you have worked hard all day and want to get done. The better thing to do when you are exhausted is to stop and take a break, drink a glass of water, sit under a nice cool fan, and rest instead of being unsafe.

    • 2. Be careful moving large pieces of furniture and appliances.

Use proper lifting technique, keeping your back straight and lifting with your legs. Also, wear shoes when moving heavy items so you don’t hurt your toes. Finally, if you feel it is just too heavy and you can’t find someone else to do it for you, just don’t move it. It won’t be the end of the world to just clean around it. Always have spring cleaning safety in mind.

When doing a task, such as washing windows, where you need to be on a ladder use extreme caution. Do not lean too far to either side. A good rule of thumb is that your belly button should not go beyond the sides of the ladder. Also, have someone available to hold the ladder steady for you if possible, and make sure before you step on them that the rungs are not wet, and you are wearing non-skid shoes.

    • 4. Be careful when walking on wet surfaces.

This spring cleaning safety tip is really important every time you clean. Everyone knows how easy it is to slip on a wet floor. Make sure you take the proper precautions to keep from falling.
Also, make sure others in your family, including children, are also warned of the wet floor to keep them safe. You may need to block small children’s access to wet floors because they just don’t understand not to run and slide on them.

    • 5. Keep stairs, landings, and walkways clear of boxes, bags, and other clutter.

Spring cleaning is a great time to de-clutter your home, but you need to make sure all the boxes and bags of stuff you are getting rid of don’t cause a safety concern. Make sure you place them outside walkways and especially away from steps and stairs where someone may trip on them.

    • 6. Don’t carry too much stuff at once, especially on stairs.

During spring cleaning you will also probably go up and down your stairs a lot carrying things if you live in a home with stairs. Make sure you keep a hand free to hold onto the stair railing. Also, whether you have stairs or not, always make sure you can see over the load you are carrying so you do not trip.

If you are experiencing pain or injury please reach out to a physical therapist. They can evaluate your pain and provide corrective action to help you feel great!

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Why wont my back pain go away

Why Won’t My Back Pain Go Away?

- Back, Blog

Why wont my back pain go away

Chronic back pain

Why Won’t My Back Pain Go Away is one of the most common questions we hear from patients when they come in for an appointment.  Unsurprisingly it’s also one of the most common conditions for patients seeking help from our physical therapy clinics. When suffering from back pain, it’s best to start the recovery process as soon as possible rather than hoping the pain will subside, as this could develop into chronic back pain. “If you wait to do something about lower back pain until it has become debilitating, you’ve waited too long.” States Dr. Hosun Hwang, a spine specialist at Houston Methodist.

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When to know if your back pain has become chronic

Back pain tends to become chronic if the pain is persistent for three months or longer. In most cases, chronic back pain is related to your age, but it can also result from a new or previous injury, whether from sports, the workplace, etc. Back pain can also worsen if not treated properly or treated at all. Research suggests that between 60-75% of the population who experience back pain once will experience recurring or chronic problems. That is because most patients will not consult their physician for first-time problems, resulting in the patient continuing to experience chronic back problems. Contacting your local physician or physical therapist on the first onset of back pain is beneficial in finding answers to why you are experiencing your back pain and helps determine the next steps in your recovery process.

How can physical therapy help with chronic back pain?

Physical therapy can help restore the ability to conduct your daily routine without pain or discomfort. Large-scale studies have shown that physical therapy can provide up to 60% improvement in lower & chronic back pain.

Some of the most commonly seen back pain conditions seen by physical therapists include:

Physical therapy is the best non-surgical & non-invasive option for treating chronic back pain. Exercise plays a big part in physical therapy and is also the base foundation for chronic back pain treatment while being one of the first treatments you should consider under the supervision of your physician and physical therapist. However, the exercise must be specific to your problem. Talk with your physical therapist to conduct a treatment plan that is right for your pain and condition.

Physical therapy treatment for chronic back pain

Physical therapy treatments offer a comprehensive approach by incorporating manual therapy and prescriptive therapeutic exercise. Physical therapy programs strive to improve the patient’s physical condition and symptoms while providing them with movement awareness, knowledge of safe positions, functional strength, and coordination, all promoting chronic back pain management and healing.

Treatments offered may include:

  • Comprehensive evaluations with an emphasis on finding the root of the problem
  • Individualized & specific exercise programs to start the healing process
  • Manual therapy (hands-on treatment)
  • Progressive Home Exercise Programs to help restore independence and self-management

These treatments are tailored to the specific symptoms of your condition and diagnosis and are different for each patient. If you are experiencing back pain, you may benefit from an individualized consultation with a physical therapist. Find a PT near you today to get started on the road to recovery.

physical therapy near me

PT News PTandMe

PT News March 2023

- Blog, PT News, Sports and Fitness

PT News PTandMe

This time in PT News we recap what our clinics have been posting throughout March 2023. We are excited to bring you current physical therapy-based posts featuring published articles from PTandMe partnering clinics!

physical therapy near me

Physical Therapy

1. What to Expect in Physical Therapy

Written by Hamilton Physical Therapy with locations throughout Mercer County, NJ

Physical therapy is a form of rehabilitation that helps individuals recover from injuries, illnesses, or chronic conditions through targeted exercises and other techniques. The specific goals and treatments involved in physical therapy may vary depending on the individual’s condition and the therapist’s approach, but here are some common things to expect…  Read more

 

baseball pitching injuries Tommy Johns

2. Baseball-Related Arm Injuries: A Possible Solutions

Written by Mishock Physical Therapy & Associates an outpatient physical therapy practice in Montgomery, Berks, & Chester Counties, PA.

The fastest growing segment of elbow surgeries (Tommy John) is in 15-19 year-olds at 57%, followed by 20 to 24-year-olds at 22% (American Journal of Sports Medicine, 2016). One study showed a 193% increase in the volume of elbow surgery from 2002 to 2011. (American Journal of Sports Medicine, 2017). Many adult throwing injuries seen in the MLB today are attributed to overuse and injuries suffered as a youth player.  Read more

 

Common Basketball injuries physical therapy can treat

3. Common Basketball Injuries

Written by Memphis Physical Therapy, an outpatient physical therapy clinic throughout Greater Memphis, TN.

Injuries can happen to college and professional players as well as recreational athletes. Physical therapists are adept at working with patients suffering from common basketball injuries and can help in a variety of different ways.  Read more

We hope you enjoyed our picks for the PT News March 2023 edition.

Find these locations and others to start feeling better today!

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gardening ergonomics

Gardening Ergonomics

- Back, Blog

gardening ergonomics

It’s that time of year again. Time to exchange snow shovels and winter boots for gardening tools and watering cans. While the warmer weather brings on a new sense of happiness and energy, we need to remember to use proper body mechanics and follow general safety to avoid muscle aches and potentially serious injuries. The number one injury associated with gardening is low back pain. If you have experienced a recent injury or pain, we can help you recover.

Physical Therapy Appointment

Here are a few tips to make your gardening experience more enjoyable and less painful.

LIFTING:

Lifting heavy objects such as bags of soil, planters, and mulch improperly can lead to low back strains and/or sciatic pain. Other options include moving half of the soil/mulch to a separate pot before lifting the bag or planting into smaller pots that are easier to maneuver. Using a garden cart or wheelbarrow can also assist with moving heavy gardening materials. Remember to lift with your legs, avoid simultaneous lifting and twisting and keep heavier objects close to your body to avoid injury.

PLANTING:

Prepping the soil can also be a difficult and tedious task requiring prolonged forward bending and frequent changes in position. Try prepping the planting bed by using long-handled gardening tools. Once the soil is ready, plant from a kneeling position using either a kneeling stool or a cushion. Remember to avoid twisting the spine. Those with known chronic low back pain may want to consider planting into pots, flower boxes, or raised flower beds to avoid further injury.

WEEDING:

Most people dislike weeding their gardens and flower beds. Options to reduce the need to do so include using plants as ground cover or using mulch in your flower beds to minimize weed growth. If using a weed spray, look for bottles that have a sprayer hose to allow you to stand upright while treating your problem areas.

MOWING THE LAWN:

Another task that most people find tedious. When able, use an electric start mower. The action of pulling a cord to start your mower is the most common cause of low back injuries. If you must use a pull start mower, remember to bend at your knees and maintain the natural curve of your spine while reaching for the cord. Make sure you tighten your abdominal muscles just before pulling the cord in order to support your spine. If using a push mower, remember to maintain a proper upright posture and take breaks as needed.

Remember to listen to your body. Take frequent breaks and change positions when you experience aching, cramping, or fatigue. Stay hydrated and wear sunscreen. If you do happen to experience low back pain or any other injury, remember to contact your physical therapist. They can help alleviate your symptoms and educate you on proper body mechanics.

gardening

GARDENING STRETCHES

Stretching before you start gardening can help you from experiencing pain later. Here are some stretching techniques to help get you started!

Gardening Stretches

1.) Fold your hands together and turn your palms away from your body, but this time extend your arms overhead. You should feel the stretch in your upper torso and shoulders to your hand. Hold for 10 seconds and repeat eight times.

gardening stretches

2.) Place your hand just above the back of the elbow and gently push your elbow across your chest toward the opposite shoulder. This is a stretch for the upper back and shoulder. Stretch both the right and left arms. Hold for 10 seconds and repeat eight times.

gardening stretches

3.) Raise one arm overhead. Bend the elbow. Place the opposite hand on the bent elbow and gently push the elbow back further. This is a stretch for the triceps. Stretch both the right and left arms. Hold for 10 seconds and repeat eight times.

gardening stretches

4.) Extend an arm in front of you, making sure the elbow is completely straight. With your palm down, take the opposite hand and bend in the wrist downward. Then turn the palm up, and stretch the wrist backward. This stretches the forearm and wrist muscles. Hold for 10 seconds and repeat eight times.

If you are experiencing pain, trust a licensed professional. Our therapists will help identify the cause of your pain and work with you to help it go away, and prevent pain and injury in the future.

physical therapy near me

The warm-up exercises were developed by professional hand therapists who are occupational and physical therapists specializing in the treatment of the hands, arms, and shoulders. These exercises and tips have been designed to supplement more commonly known gardening safety practices that concentrate only on preventing back injuries.
For more information visit: www.asht.org

Ice or Heat When in Pain

Ice vs. Heat When in Pain

- Blog, Sports and Fitness

Ice or Heat When in Pain

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A question physical therapists get frequently asked is whether to use ice or heat on an injury. Here are some general guidelines to help in many scenarios. If you have certain conditions such as fibromyalgia, Reflex Sympathetic Disorder (RSD), or rheumatoid arthritis, your sensory pathways are affected and don’t fall into the typical response patterns.

Ice is for injuries and after activity and heat is for loosening and relaxing tissues, used before activity.

ICE

  • The first 24 – 48 hours after an acute injury onset, use ice. This is true even for simple muscle sprains or pulls.
  • After an activity, at the end of the day or when swelling is present, use ice. When things are inflamed, the more you do throughout the day, the more inflamed the area will get. Ice will assist in decreasing pain, inflammation, and swelling.
  • Ice can also be used for chronic conditions like overuse injuries to help control inflammation.

Ways to Ice:

  • Ice cubes in a plastic bag
  • Wet, frozen towel
  • Gel ice packs

Things to know about icing:

  • Don’t ice for more than 20 minutes
  • Let your tissues fully re-warm before re-icing
  • 20 minutes on, 40 minutes off is a good rule for icing multiple times
  • If you’re icing in an area with superficial nerves (elbow), don’t ice for more than 10 minutes
  • You never want to ice before an activity. You want your muscles warm, not cold!
  • Ice can aggravate symptoms of tightness and stiffness.

HEAT

  • Heat is typically used to help relax or loosen tissues.
  • Heat will bring more blood flow to the area.
  • Heat is usually used in conditions that are more chronic. This helps stimulate blood flow to the area.
  •  Heat, when needed, is used before activity assisting more blood flow to help loosen and relax the muscles.

Ways to Heat:

  • Heating Pad
  • Hot, wet towel

Things to know about heating:

  • Avoid heating for long periods
  • Don’t use heat when sleeping to avoid burns
  • Heat can make inflammation significantly worse.

If your pain doesn’t subside after a few days, don’t hesitate to reach out and ask for help. We can evaluate your injury or pain and get you back on your path to recovery.

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BONUS!

Looking for an ice pack and can’t find one? No worries. Making your own ice pack at home is practical and easy.

hand in ice pack

Ingredients:

  • 2 cups of water
  • 1 cup of rubbing alcohol
  • gallon-sized Ziploc bag

Directions:

  • Pour the water and rubbing alcohol into the bag ** Double the bag for extra protection against breakage.
  • Zip the bag shut removing as much air as possible.
  • Place the bag in the freezer until the liquid reaches a slushy mixture.
  • When ready, wrap the bag in a towel or pillowcase before applying it to the skin. (DON’T NOT APPLY THE BAG DIRECTLY TO THE SKIN)