Tag Archives: Back Pain

Exercising Do’s and Don’ts

January 12, 2017 Teresa Stockton - Blog, Sports and Fitness

In the last post of our 5 part series on exercising do’s and don’ts, we examine the proper ways to exercise at the gym from start to finish. If you have any sudden significant increase in pain, swelling, or discoloration while performing or following exercise, discontinue immediately and contact your primary care provider.

UPRIGHT ROWS

START POSITION
• Standing with feet shoulder width apart
• Palms facing back when holding onto barbell.
• Hands spread apart a bit wider than shoulder width.
• Maintain proper posture throughout exercise.

ENDING POSITION
• Barbell lifted up to chest height with elbows flexed pointing outward.
• Forearm should be aligned with upper arm horizontally.

DON’T
• Swing body back and forth.
• Lift feet off ground.
• Allow elbows to point upward.
• Raise past shoulder height.

OVERHEAD TRICEP EXTENSION

START POSITION
• Seated with feet flat on the ground.
• Hold dumbbell vertically behind head with shoulders slightly out and 90 degree elbow flexion.
• Maintain head upright throughout exercise.

ENDING POSITION
• Dumbbell held above and slightly behind head.
• Elbows fully extended.

DON’T
• Lift feet off ground.
• Lift up from bench.
• Swing body back and forth.
• Let your head lean forward.
• Bring your elbows inwards towards the ears.

This information was written by STAR Therapy Services, an outpatient physical therapy group with six locations in Houston, Texas. At Star Houston Therapy Services, their number one priority is the patient. They strive to provide individualized treatment with hands-on, compassionate care. They perform comprehensive evaluations and encourage patient input for treatment planning and goal setting. For more information click here.

View the complete Exercising Do’s and Don’ts series below:

Work Related Stress & Increased Risk Zones: Part 1 of 2

January 10, 2017 Teresa Stockton - Blog, Industrial Rehab

INCREASED RISK ZONES
All Risks Increase with Duration, Frequency and Magnitude.

• Excessive Force

• Repetition of Activity (Can irritate tendons and increase pressure on nerves)

• Awkward Posture (Can compress nerves and irritate tendons)

• Sustained Static Posture (Can restrict blood flow and damage muscles)

• Unsupported Positions

• Motion (Increased speed or acceleration when bending / twisting, can increase the amount of force exerted on the body)

• Compression (Grasping sharp edges like tool handles, can concentrate force on small areas of the body, reducing blood flow and nerve transmission, and damaging tendons and tendon sheaths)

• Inadequate Recovery Time (Overtime, lack of breaks, & failure to vary tasks)

• Vibration of Tools (From vibrating tools, can decrease blood flow, damage nerves, and contribute to muscle fatigue)

• Whole Body Vibration (From driving trucks or operating subways, can affect skeletal muscles and cause low-back pain)

• Effects of Temperature (Cold temperatures can adversely affect a worker’s coordination and manual dexterity while Heat stroke can be very serious as when the body becomes unable to control its temperature, it rises rapidly, the sweating mechanism fails, and the body is unable to cool down.)

• Environment (Slip/Fall hazard-Uneven Floor Surfaces)

• Material Handling Guidelines:
Weight Loading over 50lbs
Lift Speed greater than 5/minute
Vertical Lift Exceeds 3ft
Carry over 1 minute
Sustained Push/Pull over 30 seconds
Static reach holding tasks over 1 minute

Part two of our Work Related Stress & Increased Risk Zones can be found here

Sources:
1) Ergonomics: The Study of Work, U.S. Department of Labor, Occupational Safety and Health Administration, OSHA 3125, 2000 (Revised)
2) T. R. Waters, “Manual Materials Handling”, in: Physical and Biological Hazards of the Workplace 2nd. Edited by P. Wald and G. Stave. New York: John Wiley and Sons, 2002.
3) Ergonomics and Musculoskeletal Disorders, Centers for Disease Control and Prevention/ National Institute for Occupational Safety and Health (NIOSH) © Fit2WRK 2015 R.Gagne

Elf Injuries and How PT Can Help: Part 3 of 3

December 21, 2016 Teresa Stockton - Blog, General Information

It’s that time of year, when we check in on Santa’s helpers to see if they can use some physical therapy. With their heavy lifting and high demand job they’re always experiencing injuries. Our new elf friend Ziggy, is the perfect patient for PT.

Previously…

Ziggy was at one of PTandMe’s partnering physical therapy clinics awaiting the arrival of one of our trusted physical therapists.
Our therapist first performed some stretching techniques on Ziggy to help relieve his aches and pains (Don’t worry Santa said it was okay to touch our “elf on the shelf” friend).

Then so more stretching techniques to help out our little friend…

Now the therapist has Ziggy doing some pulls ups on our wonderful clinic’s pull-up bar to help Ziggy get back to working shape.

Time for deep tissue massage on Ziggy’s aching back…

Thanks to the great physical therapy Ziggy got at our wonderful PT & Me clinics he is now ready to lift all the toys into Santa’s sleigh just in time for the holiday!

THE END.

See Ziggy’s complete physical therapy experience here!

Special thanks to Action Physical Therapy, in Houston, TX, for accommodating the demanding work schedule of Santa’s elves. Click Here for more information about Action Physical Therapy.

Elf Injuries and How PT Can Help: Part 2 of 3

December 16, 2016 Teresa Stockton - Blog, General Information

When we last left off…

Ziggy was at one of PTandMe’s partnering physical therapy clinics.
He first had to check in with our friendly and helpful receptionist.

Then Ziggy warmed up on one of our many clinic’s treadmills to help strengthen his aching back.

Now Ziggy is awaiting the arrival of one of our trusted physical therapists, who will provide him with stretching techniques and exercises to help relieve his back pain.

To be continued…

See Ziggy’s complete physical therapy experience here!

Special thanks to Action Physical Therapy, in Houston, TX, for accommodating the demanding work schedule of Santa’s elves. Click Here for more information about Action Physical Therapy.

Safe Lifting Practices: Back Injury Prevention

November 8, 2016 Teresa Stockton - Back, Blog, Industrial Rehab

Whether you are getting ready for a move, or need to lift things at work, it’s important to use safe lifting practices. Don’t end up with a hurt back – use these tips to keep yourself injury free.

• ESTABLISH A BASE OF SUPPORT: Use a wide, balanced stance with one foot in front of the other. Make sure that you have firm footing and that your feet are a shoulders-width apart. This staggered stance gives you the stability of not falling over and being able to secure the load.•

• KEEP YOUR EYES UP: Looking slightly upward will help you maintain a better position of the spine. Keeping your eyes focused upwards helps you keep your back straight.

• GET A GOOD GRIP: with your palms and make sure you have an adequate hold on the object. Be certain you will be able to maintain a hold on the object without having to adjust your grip later. You can use gloves to help maintain an adequate grip, but don’t rely on gloves because they can desensitize the fingers and make you unable to feel the object.

• LIFT GRADUALLY WITH YOUR LEGS: without using jerky motions. By using your leg strength, your chance of lower back injury is greatly reduced.

• TIGHTEN YOU STOMACH MUSCLES: as you begin the lift and keep you head and shoulders up.

• PIVOT DON’T TWIST: Move your feet in the direction of the lift. This will eliminate the need to twist at the waist.

• WEIGHT: A lighter load normally means a lesser risk of injury. The weight of the object should be within the capacity of the person to handle safely.

• HANDLING: It is easier to pull or push a load than it is to lift, put down or carry.

• KEEP THE LOAD CLOSE: Holding a 20 lb. object with your hands 20 inches from the body creates more compressive force on your low back than holding it 10 inches away. This is because the muscles in your back have to work to counterbalance the weight when it is further from the body. As the compressive force on your low back increases, so does the risk of muscle strains, ligament sprains and damage to the disks in the spine.

• FREQUENCY: The more times a load is handled, the more tired the muscles become, making it easier for the person to be injured.

• DISTANCE: The farther the load has to be moved, the greater the risk of injury.

• DURATION TIME: Where the job involves repetitive movements, reducing the time spent on handling will help to ensure the movements are not causing unnecessary strain.

• FORCES APPLIED: Forces should be applied smoothly, evenly and close to the body. Forces exerted should be well within the capacity of the person, and the person should maintain proper posture.

• NATURE OF THE LOAD: Loads that are compact, stable, easy to grip, and capable of being held close to the body are much easier to handle.

• TERRAIN: Rough ground, steep slopes, slippery and uneven floors, stairs and cluttered floors make moving a load awkward and increase the chance for injury.

• ENVIRONMENT (CLIMATE & LIGHTING): If it is too hot, too humid, too cold or the lighting is inadequate, the capacity to work safely is reduced.

• CONDITION OF THE WORKPLACE: Safe and comfortable working conditions, with adequate space to perform the task, and tools and equipment that are well-maintained, make their job safer.

• AGE/GENDER: Young and old workers alike may be at an increased risk of injury from manual materials handling activities. Ensure abilities of employees are in line with functional job requirements.

• TRAINING: Proper training for the specific task is vital to reduce injury.

• TEAM LIFTING: If one person cannot lift or move a heavy, large or awkward object safely, organize a team lift. Team lifting reduces the risk of injury, reduces fatigue and makes the task much easier.

• RAISE/LOWER SHELVES: The best zone for lifting is between your shoulders and your waist. Put heavier objects on shelves at waist level, lighter objects on lower or higher shelves.

• AVOID LIFTING FROM THE FLOOR: Lifting from the floor can greatly increase your risk of injury for two reasons. Firstly, it is difficult to bring objects close to your body when picking them up from the floor, especially large objects where your knees can get in the way. Secondly, your low back must now support the weights of your upper body as you lean forward, in addition to supporting the weight of the item you are lifting. Lifting the same 20lbs from the floor more than doubles the amount of force on your low back when compared with lifting is from waist height. Even a one pound object lifted from the floor increases you risk of injury if you use a bent over posture.

• GET HELP WHEN YOU NEED IT: Don’t try to lift heavy or awkward loads on your own. Even though the muscles in your upper body may be strong enough to handle the load, the muscles, ligaments and disks in your lower back may be injured because of the additional forces they have to withstand. Get help from a co-worker, and whenever possible, use a cart, hand truck or other mechanical device to move the load for you.

PROPER LIFTING TECHNIQUE

IMPROPER LIFTING TECHNIQUE

POSTURE

GOOD POSTURE

BAD POSTURE

McKenzie Method: Diagnosis & Treatment

November 1, 2016 Teresa Stockton - Back, Blog, Manual Therapy

MECHANICAL DIAGNOSIS PHASE:
This system is based on the symptomatic and mechanical responses of patients to various repeated movements or static loading forces(that is a mechanical evaluation). It allows the classification of patients into broad, rather than tissue-specific, categories and thus leads to the formulation of treatment. Rather than seeking to make a diagnosis, which is the identification of a disease by the means of its signs and symptoms, The McKenzie system concentrates on syndrome identification. A syndrome is a characteristic group of symptoms and pattern responses characteristic of a particular problem. The system is now widely used to classify and treat patients with mechanical disorders.

PHYSICAL EXAMINATION PHASE:
• Explanation of problem to patient and reason for required exercise program
• Time scale
• The appropriate loading strategy, or strategies needed to manage the condition demonstrated to and practiced by the patient.
• The repetitions and regularity of exercise program explained to patient
• The expected pain response explained to patient

ASSESMENT PHASE:
• Symptomatic diagnosis
• Mechanical Diagnosis

PATIENT MANAGEMENT PHASE:
• Patient education component of management
• Information about the problem itself
• What patients can do to help themselves
• Information about tests, diagnosis and interventions
• Active Mechanical Therapy component:
• The specific exercises should be demonstrated to the patients, they should practice these, the expected pain response should be explained, as well as any warnings against lasting aggravation of their condition and as necessary progressions and alterations should be given.

This information was written by Hamilton Physical Therapy Services, L.P., an outpatient physical therapy group with five locations in Mercer County, New Jersey since 1978. Their modern state-of-the-art facilities are equipped to offer patients an excellent opportunity to reach their optimal functional abilities. Managed and operated by physical therapists mandates that patient care is our number one priority. For more information click here.

What to Expect from Physical Therapy

October 11, 2016 Teresa Stockton - Blog, General Information

PHYSICAL THERAPY IS INTENDED TO MAKE CHANGES WITHIN YOUR BODY

We will accomplish this in several different ways. First, through the use of manual therapies, such as massage and mobilization of the joints. The goals of change are to:

Stretch short tissues to make them longer.
Strengthen weak tissues to make them stronger.
Improve and correct bad/abnormal biomechanics and asymmetries to alleviate pain and take the stress off the body.

THERE ARE SEVERAL THINGS THAT WE EXPECT DURING THE PHYSICAL THERAPY PROCESS, ESPECIALLY IN THE EARLY STAGES OF PT

You can expect that you will be sore after the first visit, and most likely the first 2 – 3 weeks until their body gets adapted to PT. Your body is just not used to doing the things that we are going to ask it to do, so there will be a period of adjustment.
The pain WILL move. As we make changes to your tissues and mechanics, the stresses on your body will change, thus altering where you will feel the pain or your symptoms.
The pain WILL change in terms of intensity, meaning that your pain is expected to fluctuate along the 10 point scale, starting between your high and low levels and changing based on your position, activity, and stress on the body.
The pain may also change in terms of the quality of pain. The pain may be: sharp, dull, achy, throbbing, burning, tingling, numbing.
It is important to know that all of the aforementioned statements are completely normal. There is nothing that you will experience that will surprise us. Everything that you experience will be normal. Even if what you feel is not normal to you, it is normal for your condition and what your body is experiencing.
Physical therapy is not an overnight miracle. Improvement takes time. It is important to understand that no one gets better every day from day one until they leave. Everyone will have good and bad days. In the beginning, you will have more bad days than good. As time progresses, this ratio should flip-flop and you should be having more good days than bad.

If you are looking for a physical therapist, we have you covered with over 500 locations nationwide!

This article was written by Life Fitness Physical Therapy, an outpatient physical therapy group with fourteen locations in the surrounding Baltimore, Maryland area. Life Fitness Physical Therapy is focused on improving the quality of life for their patients. They strive to provide individualized, evidence-based care that meets every patient’s unique needs. Their objective for each patient is to restore their function, achieve their goals and have them resume an active lifestyle as quickly as possible. For more information click here.

PT News

September 27, 2016 Teresa Stockton - Blog, PT News

This Month in PT News. Featuring articles from PTandMe partnering clinics!

2. Going in Reverse: When Your Back Impedes Driving
Written by the Therapy Team at the Jackson Clinics – Middleburg, VA

When backing up your car, do you find it difficult to turn around to see what’s behind? Loss of rotational ability in the back is one of the problems we develop as we age. Read more

3. 4 Ways To Improve Your Quality of Life Today
Written by the Therapy Team at Momentum Physical Therapy – San Antonio, TX

How often do you get home tired from a long day, frustrated with work, traffic, or co-workers? Our blood pressure has increased, stress levels have caused emotional, behavioral, and physical changes in us that otherwise would not be part of our normal calm day. Read more

Protect, Stretch & Rest: General Tips

September 13, 2016 Teresa Stockton - Blog, Industrial Rehab

These are some general healthy tips to remember during your day-to-day activities.

• If you are doing strenuous, household or outdoor work protect your hands with gloves in order to prevent injury and/or loss of moisture.
• Take frequent breaks or switch to a new activity. Overuse of repetitive motions, such as pressing buttons, can cause tendonitis of the elbow or lead to Carpal Tunnel Syndrome.
• If you find yourself sitting at your computer for hours each day, stop each hour and stretch your fingers, arms and the rest of your body to help prevent injury to your bones, joints and muscles.
• If you have pain during your activity, stop. Pain is one of the ways your body is letting you know that you are overextending a particular muscle group.

Common Football Injuries

August 9, 2016 Teresa Stockton - Blog, Sports and Fitness

Football is one of the most popular sports played by young athletes, and it leads all other sports in the number of injuries sustained. In 2007, more than 920,000 athletes under the age of 18 were treated in emergency rooms, doctors’ offices, and clinics for football-related injuries, according to the U.S. Consumer Product Safety Commission. Physical therapy can provide specific treatment to a number of specific football injuries. Here are a few injuries that can happen during a football game or practice:

KNEE INJURIES
Knee injuries in football are the most common, especially those to the anterior or posterior cruciate ligament (ACL/PCL) and to the menisci (cartilage of the knee). These knee injuries can adversely affect a player’s long-term involvement in the sport. Football players also have a higher chance of ankle sprains due to the surfaces played on and cutting motions.

Physical therapy treatment for knee injuries may include:
• Exercises to help promote recovery. Specifically, therapists will design a program to strengthen the whole leg as well improve its range of motion.
• Balance exercises to allow the return to daily activities (including work and sports) while decreasing the risk of falls and reinjury
• Hands-on treatment to keep the knee joint from becoming stiff
• Ice and vasopneumatic pressure to reduce swelling and pain

SHOULDER INJURIES
Shoulder injuries are also common. The labrum (cartilage bumper surrounding the socket part of the shoulder) is particularly susceptible to injury, especially in offensive and defensive linemen. In addition, injuries to the acromioclavicular joint (ACJ) or shoulder are commonly seen in football players.

Physical therapy treatment for shoulder injuries may include:
NON-SURGICAL
Most labral tears will respond well to non-surgical treatment and may be just one component of a multi-factored pathology of the aging shoulder. Physical therapy will typically address a labral tear from the biomechanical approach of improving the motion and reducing the repetitive injury. If the inflammation and mechanical stress on the structures can be reduced then the tissue has a chance to heal.
SURGICAL
If the athlete has had surgery to the shoulder, the therapist will follow a specific protocol to apply just the right amount of strain on the shoulder to keep it safe after surgery. A sling may be recommended in the early stages but the therapist will get the arm moving with assistance within a relatively short period of time. Physical therapists will give instructions on how to provide varying levels of assistance to the arm for motion in safe planes in front of the body, and eventually throughout the entire range of motion. Once the tissues are healed, the therapist will begin to put resistance on the support structures in order to improve the mechanics of motion and reduce the risk of another injury.

CONCUSSIONS
Football players are very susceptible to concussions. A concussion is a change in mental state due to a traumatic impact. Not all those who suffer a concussion will lose consciousness. Some signs that a concussion has been sustained are headache, dizziness, nausea, loss of balance, drowsiness, numbness/tingling, difficulty concentrating, and blurry vision. The athlete should return to play only when clearance is granted by a health care professional. It is recommended that players go though a concussion baseline test before the start of the season. Results from baseline tests (or pre-injury tests) can be used and compared to a similar exam conducted by a healthcare professional during the season if an athlete has a suspected concussion. More information here.

Physical therapy treatment for concussions may include:
EVALUATION: The physical therapist will take time to talk with you and perform a thorough examination of your condition.
THERAPY: The physical therapist will plan a treatment program suited to your individual condition, which will involve exercises for your balance, vision, inner ear and more in order to restore brain function.
TEACHING: Physical therapists will spend time reviewing information with you regarding your diagnosis and progress as well as answering your questions. This empowers the patient to make a lifelong impact on their health.
RETURN TO SPORT: Physical therapists are uniquely qualified to guide you towards a safe return to sport. A therapist can guide recovering athletes through a stepwise protocol to keep patients symptom free, and to prevent serious, life-threatening conditions associated with a second head injury due to early return to football.

OVERUSE INJURIES
Low-back pain, or back pain in general, is a fairly common complaint in football players due to overuse. Overuse can also lead to overtraining syndrome, when a player trains beyond the ability for the body to recover.

Physical therapy treatment for overuse injuries may include:
Pain-relieving techniques (such as ice) and decreasing or modifying painful activities. This diagnosis often occurs from muscular tightness or weakness which causes posture to get out of alignment. A physical therapist will educate and assist in proper stretching and strengthening exercises for the back. They may perform hands on, manual therapy techniques to further increase joint flexibility. The final phase of rehab will involve strengthening during functional activities and education to prevent the injury from recurring.

RESOURCES:
U.S. Consumer Product Safety Commission
www.cpsc.gov

Stop Sports Injuries
www.stopsportsinjuries.org

REFERENCES:
Preventing Football Injuries. http://www.stopsportsinjuries.org/STOP/Prevent_Injuries/Football_Skating_Injury_Prevention.aspx