Tag Archives: fitness

Common Ice Hockey Injuries

January 31, 2017 Teresa Stockton - Blog, Knee, Sports and Fitness

Ice hockey is one of the most popular sports played in North America. Physical therapy can provide specific treatment to a number of specific ice hockey injuries. Here are a few injuries that can happen during a hockey game or practice:

Common Ice Hockey Injuries

BACK INJURIES
Hockey players are at risk for low-back injuries due to the flexed (forward) posture of skating and the frequent hyperextension (backward) stress. Low-back pain and/or a pulled muscle are the most common injuries. Stretching of the hip flexors along with strengthening of the back and abdominal muscles will help avoid these injuries.

HIP INJURIES
The hip joint and groin muscle are susceptible to injury due to the mechanisms of the skating stride. Some of the most common soft tissue injuries in hockey players include a groin strain and a hip flexor strain. Off-season strengthening and dedicated stretching before and after practice are important to prevent these injuries. In addition, a direct blow to the outside of the hip can cause a hip pointer or trochanteric bursitis. Hockey pants with reinforced padding over these areas may help protect them.

KNEE INJURIES
The medial collateral ligament is the most susceptible to a sprain because of the leg position – pushing off the inside edge of the skate blade – and contact to the outside of the knee. Anterior cruciate ligament (ACL) disruption and meniscus tears (torn cartilage) can also occur but are less common in hockey that in other sports such as football, soccer and basketball.

SHOULDER INJURIES
The most common shoulder injuries in hockey are a shoulder separation and a broken collarbone. These injuries occur from direct contact of the shoulder with another player, the boards or the ice. Treatment can include a sling, rest and in serious cases surgery.

ELBOW INJURIES
The point of the elbow is a frequent area of contact, which can result in the development of bursitis. Thick and scarred bursal tissue (which feels like bone chips, but isn’t) can be a source of recurrent inflammation. The best prevention method is wearing elbow pads that will fit well and have an opening for the elbow, soft padding and a plastic outer shell.

WRIST INJURIES
A fall on the outstretched arm or contact with the boards that forces the wrist up or down, may cause a fracture. Players should try bracing themselves against the boards using their forearms instead of their hands.

PT News

January 24, 2017 Teresa Stockton - Blog, PT News

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

1. Simple Steps to Starting a Weight-Training Program
Written by the Therapy Team at The Jackson Clinics – Middleburg, VA

One of the challenges of weight training is determining how much effort to put in for the most benefits. Read more

2. Sit Up Straight! Avoid Sitting with Bad Posture
Written by Megan Russo, PTA at The Center for Physical Rehabilitation – CPR – Grand Rapids, MI

Do you ever find yourself sitting in a slumped position while at work or driving in the car? Read more

3. Minimizing the Risk of Ski Injury
Written by the Therapy Team at The Jackson Clinics – Middleburg, VA

If winter weather has you prepared to hit the slopes, be sure to take the necessary precautions to keep yourself injury-free this season. Read more

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:

A Healthy Start in 2017

January 5, 2017 Teresa Stockton - Blog, General Information

It’s time to get a healthy start in 2017! We provided some general health and wellness tips to get you on your way to an amazing year! We call it the Pearls of Longevity!

PROTEIN
Eat 25 grams of protein each meal especially breakfast to prevent being hungry from carb cravings and crashes, help maintain and build muscle, and improve your immune system.

DID YOU KNOW?
For every 100 calories of protein you eat, it takes 25 calories to digest meaning you really only ate 75 calories! This is a 25% discount! For carbs and fat, you get less than a 10% discount.

EXERCISE
Exercise at least 30 minutes a day to burn calories and decrease stress. Lift weights or use body weight strengthening exercises to increase lean muscle and boost your metabolism.

DID YOU KNOW?
Exercise relieves symptoms of depression as well or even better than medication. Losing 10 lbs. decreases your risk of knee arthritis by 50%, while losing 10% of your body weight decreases joint pain by 50%!

ANTI INFLAMMATORY & ANTIOXIDANT-RICH FOODS
Fill half your plate at every meal to ensure you eat enough of these power foods.

DID YOU KNOW?
Eating lots of fruits, vegetables, nuts, olive oil, beans, salmon, spices, and even dark chocolate helps reduce inflammation and stress, decreases joint and muscle pain, and reduces your risk heart disease, hypertension, diabetes, cancer and stroke.

RELAXATION & STRESS REDUCTION
Practice inhaling slowly through your nose until you feel your belly button move out and then slowly exhale through your mouth feeling your belly button move in. Practice at least 5 minutes a day while driving, at your computer, while watching TV or when in bed. Smile, laugh and hug someone once a day.

DID YOU KNOW?
Deep breathing reduces stress, muscle pain, and blood pressure, while improving memory, concentration and performance. Happiness and affection are considered by many experts to be the fountain of youth as it lowers stress and releases hormones that help fight aging.

LIQUIDS
Drink 2 cups of water or tea when you wake up and drink 1-2 cups in between meals. Coffee does not count as it can lead to dehydration.

DID YOU KNOW?
Water reduces hunger, improves metabolism, brings nutrients, and hydrates your muscles and connective tissue. This can reduce inflammation and scar tissue which can lead to decreased muscle and joint pain.

SLEEP
Sleep at least 7-8 hours per night consistently going to bed and waking up the same time even on weekends.

DID YOU KNOW?
Sleep releases growth hormone which helps keep you young, increase lean muscle and decrease body fat!

A healthy start can lead to great endings. Best of luck to you and yours and Happy New Year!

Winter Safety Tips for Children

January 3, 2017 Teresa Stockton - Blog, Pediatrics

When the temperature drops and snow is on the ground, your children can still benefit from some outdoor physical activity. All it takes is a little extra planning to stay safe.

Layer Up!
Infants and children lose heat more quickly due to their size. As a result, they are more likely to suffer from low body temperature, also known as hypothermia. Dressing in layers is a good way to provide your child with added warmth during the winter months. Your child should wear 1 more layer than an adult would wear. Choose fabrics that wick moisture to help pull sweat away from your child’s skin and keep them warm.

Here are some other winter stafety tips to help keep your child safe in the cold:
• Mittens are warmer, but gloves allow your child to use their fingers more. Consider having your child wear mittens over a pair of light gloves.
• Keep your child’s feet warm and dry with 2 pairs of socks.
• Avoid long scarves and drawstrings or ties, which could become a choking hazard. Consider neck warmers or turtleneck garments.
• Choose hats and hoods that do not obstruct your child’s vision.
• Keep a dry set of clothing at school in the event your child’s clothes become wet.

Winter Sport Safety
Winter safety tips for sports such as skiing, skating, snowboarding, and sledding require adult supervision and added safety measures. To help keep your child safe:
• Make sure your child wears a helmet and other protective gear such as wrist guards for snowboarding and a mouth guard for ice hockey.
• Teach your child to be aware of and avoid hazards when sledding such as cars, trees, and ponds.
• Do not allow your child to skate on surfaces until you are sure the water is frozen solid.
• Do not allow your child to wear headphones while playing. Headphones will block traffic or grooming machine sounds.
• Encourage your child to keep moving when outdoors to help generate body heat.

Bring your child inside at the first sign of frostnip—skin that is red, numb, and tingly. Soak your child’s skin in warm water until the symptoms go away. Do not rub the skin. If symptoms do not improve, call your child’s doctor. If your child’s skin becomes white, hard, and swollen, your child may have frostbite. The skin may also burn, tingle, or become numb. If you think your child has frostbite, bring your child inside and put your child in dry clothes. Do not rub the skin, rubbing can cause more damage. Call for medical help right away.

Don’t Skip the Sunscreen
It is possible for your child to get a sunburn in the winter since sunlight reflects off of the snow and ice. Your child should use a sunscreen with an SPF of at least 30. Apply it to your child 20 minutes before going outside and reapply it every 2 hours.

Fuel Up for Fun
Dehydration can contribute to hypothermia. Encourage your child to drink plenty of fluids, especially during vigorous physical activities. Your child will also need to fuel up to generate body heat needed for outdoor play. Provide your child with plenty of healthy snacks such as trail mix, fruit and bread.

When to Play
Freezing temperatures and wind are risk factors for hypothermia and frostbite. Avoid severe cold. Keep an eye on weather forecasts and plan outdoor activities for warmer days without snow or rain.

Following these winter safety tips will allow you and your child to safely enjoy the beauty of winter.

by Cynthia M. Johnson, MA

RESOURCES:
Family Doctor—American Academy of Family Physicians
http://familydoctor.org

Healthy Children—American Academy of Pediatrics
http://www.healthychildren.org

CANADIAN RESOURCES:
Canadian Paediatric Society
http://www.cps.ca

Health Canada
http://www.hc-sc.gc.ca

REFERENCES:

Chillin’ with winter safety. Healthy Children—American Academy of Pediatrics website. Available at: http://www.healthychildren.org/English/safety-prevention/at-play/Pages/Chillin-With-Winter-Safety.aspx. Updated January 19, 2016. Accessed February 11, 2016.

Frostbite in children. Lucile Packard Children’s Hospital Stanford website. Available at: http://www.stanfordchildrens.org/en/topic/default?id=frostbite-in-children-90-P02820. Accessed February 11, 2016.

Keeping kids safe in the cold. American Academy of Pediatrics website. Available at: http://www2.aap.org/sections/schoolhealth/ECarchivenovember11.html. Accessed February 11, 2016.

Sunscreen FAQs. American Academy of Dermatology website. Available at: https://www.aad.org/media-resources/stats-and-facts/prevention-and-care/sunscreens. Accessed February 11, 2016.

Last reviewed February 2016 by Michael Woods, MD Last Updated:10/20/2014

EBSCO Information Services is fully accredited by URAC. URAC is an independent, nonprofit health care accrediting organization dedicated to promoting health care quality through accreditation, certification and commendation.

For more winter safety tips to keep you out of harm’s way this season check the articles below!

PT News

December 29, 2016 Teresa Stockton - Blog, PT News

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

2. Winter Activities Foster Year-Round Fitness
Written by the Therapy Team at the Jackson Clinics – Middleburg, VA

The urge to “hibernate” in winter is strong, even for us humans. Read more

3. Top 5 New Year’s Resolutions
Written by Therapy Team at Momentum Physical Therapy – San Antonio, TX

2017 is almost here, and it’s the perfect time for assessing the year behind and looking forward to the changes we want to make in 2017. Read more

January 2017 Events

December 28, 2016 Teresa Stockton - Blog, Events

Check out our Physical Therapy Monthly Events Calendar! Focusing on events from PTandMe.com participating physical and occupational therapy clinics. Read more to find out what’s happening in your community in January 2017!

NEVADA PHYSICAL THERAPY EVENTS

TAHOE MEADOWS, NV
DATE: January 7th, 2017, 9:00AM – 12:00PM (and every following Saturday until the snow melts!)
HIIT Snowshoeing Training Program
CLINIC: Custom Physical Therapy – Reno
Join Custom Physical Therapy and Sierra Strength and Speed in Tahoe Meadows for a 60 minute snowshoe High Intensity Training Program session with warm-up, aerobic and anaerobic challenges, and simple fun. The only prerequisite: want to have fun and challenge yourself with a group of other crazy people. It is just for fun and to build community in our area! For more information about Custom Physical Therapy, visit them online at http://custom-pt.com.

TEXAS PHYSICAL THERAPY EVENTS

HOUSTON, TX
DATE: January 29th 2017, 12:15PM – 2:00PM
Fitness Expo 2017
CLINIC: Action Physical Therapy – Houston
Action Physical Therapy is proud to be a part of Houston First Baptist Church’s Fitness & Recreation Center Expo for 2017. Please stop by the Action Physical Therapy table. We’d love to get to know you and talk about the benefits of physical therapy. We can’t wait to see you there! For more information about Action Physical Therapy, visit them online at http://action-pt.net.

VIRGINIA PHYSICAL THERAPY EVENTS

BLACKSBURG, VA
DATE: January 20th, 2017, 1:30PM – 5:00PM
WellFest 2017: Student Health and Wellness Fair
CLINIC: University Physical Therapy -Blacksburg
If you are a VA Tech student or staff member please stop by the University Physical Therapy table at this years WellFest 2017: Student Health and Wellness Fair located in McComas Hall. We would love to get to know you and talk about the benefits of physical therapy and explore opportunities that are available to keep you performing at your best! For more information about University Physical Therapy, visit them online at http://universityptonline.com.

WISCONSIN PHYSICAL THERAPY EVENTS

JEFFERSON, WI
DATE: January 21st 2017, 10:00AM – 1:00PM
JUMP Community Health & Wellness Fair
CLINIC: Sport & Spine Physical Therapy – Jefferson
Sport & Spine Physical Therapy is proud to be a part of the JUMP 2017 Healthy Family Activities Event located at Jefferson High School. JUMP invites individuals of all ages to come to our community healthy activities free event. Activities for all ages, as well as demonstrations.
Water Aerobics 10:00AM – 11:00AM
Open Swim 11:00AM – 1:00PM
Open Gym 10:00AM – 1:00PM
The goal of JUMP is to continue to strengthen our community while working to improve our community’s health. For more information about Sport & Spine Physical Therapy, visit them online at http://sportandspineclinic.com.

Exercising Do’s and Don’ts

December 13, 2016 Teresa Stockton - Blog, Sports and Fitness

In the fourth installment of our “At The Gym” series we examine how 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 physician or therapist at your next therapy session.

MILITARY SHOULDER PRESS
* How to exercise at the gym top tip: It is generally not recommended to do this exercise due to undo stress and strain at the shoulder joint.
If you do choose to do a military press, avoid bringing the bar behind the head and make sure that the elbows don’t pass 90⁰ at the bottom of the repetition.

START POSITION
• Seated with back against the seat (if available), with feet flat on the ground.
• Barbell held above head with elbows fully extended and wide grip to facilitate 90⁰ bend at the elbows at the bottom of the rep.

ENDING POSITION
• Bring barbell down until your elbows are bent at 90⁰ with the barbell in front of your face.

DON’T
• Lift feet off the ground.
• Lift off the seat.
• Arch your back.
• Bring barbell down to chest.

MACHINE CHEST PRESS

START POSITION
• Seated with back against the seat and feet flat on the ground.
• Arms out to your side and elbows flexed at 90⁰ but not coming back past your body (This picture shows the arms back a little too far with the angle at the elbows being a little too deep. Most chest press machines are built so that you have to start in this position which can compromise the shoulder if lifting heavy. If adjustable start in a position a little more forward than this).

ENDING POSITION
• Back against the seat.
• Elbows fully extended.

DON’T
• Lift feet off the ground.
• Lift off the seat.
• Bring bent elbows past your body.

CHEST PRESS

START POSITION
• Lay flat on bench with feet flat on the ground.
• Arms out to your side at 90⁰ with elbows flexed at 90⁰.
• Palms facing lower extremities.

ENDING POSITION
• Elbows fully extended.

DON’T
• Allow elbows to come down past bench height or 90⁰ bend.
• Left feet off the ground.
• Arch your back.

CHEST FLY

START POSITION
• Lay flat on bench with feet flat on the ground.
• Dumbbells touching each other with palms facing each other with elbows slightly bent.

ENDING POSITION
• Arms out at your side at 90⁰ with elbows flexed at about 120⁰.

DON’T
• Lift feet off the ground.
• Arch your back.
• Allow elbows to come down past bench height.

Knowing how to exercise at the gym, can build confidence and reduce the likelihood of injury. View the complete Exercising Do’s and Don’ts series below:

December 2016 Events

November 22, 2016 Teresa Stockton - Blog, Events

GEORGIA PHYSICAL THERAPY EVENTS

ROME, GA
DATE: November 23rd – December 16th 2016
Advance Rehabilitation Canned Food Drive
CLINIC: Advance Rehabilitation – Rome
Help Feed the Hungry This Holiday Season.
Advance Rehabilitation is accepting food donations at all locations through December 16th
Pantry Program Needed Items are:
• Canned Vegetables (low sodium or no added salt)
• Canned Fruit (in its own juice or 100% juice)
• Canned Tomato Products (low sodium or no added salt)
• Canned Tuna/Chicken (low sodium)
• Boxed Potatoes
• Boxed/Bagged Stuffing
• Whole Grains
• Brown Rice
All South Georgia locations are accepting donations along with Columbus, GA.
For more information about Advance Rehabilitation, visit them online at http://www.advancerehab.com.

MICHIGAN PHYSICAL THERAPY EVENTS

GRAND RAPIDS, MI
DATE: December 6th 2016, 5:30PM – 6:30PM
CPR Downtown Yoga Classes Begin!
CLINIC: The Center for Physical Rehabilitation – Downtown Grand Rapids
Join the Academy at CPR’s Downtown location for an “All Levels Yoga Class”. Whether you are new to the mat, or an experienced student, this class is designed for everyone to work at their own ability and comfort level. New students will be exposed to basic poses and body positioning, while more experienced student will be challenging their body through variations in poses they have mastered.
For more information about The Center for Physical Rehabilitation, visit them online at http://www.pt-cpr.com.

SALINE, MI
DATE: December 10th 2016, 10:00AM – 1:30PM
Saline Area Chamber of Commerce Treasure Trail to Santa
CLINIC: Physical Therapy In Motion – Saline
The event is the Saline Area Chamber of Commerce Treasure Trail to Santa at the Saline Shopping Center. Children will go on a treasure trail starting at Physical Therapy in Motion, stopping at all of the businesses for a treat, and end at Busch’s to see Santa. Carriage rides, photo booth, and a petting farm will be available. For more information about Physical Therapy In Motion, visit them online at http://www.physicaltherapyinmotion.com/.

NEW JERSEY PHYSICAL THERAPY EVENTS

NEW MILFORD, NJ
DATE: November 23rd – December 23rd 2016
Spread the Warmth Blanket & Jacket Drive
CLINIC: Madison Spine & Physical Therapy – New Milford
Please support the Madison Spine & Physical Therapy charity campaign by donating today! On December 23rd They will drive into NYC with the Donations & Hand Them Out to Those Who Could Use a Little Warmth!
Items needed are:
• JACKETS
• BLANKETS
• BOOTS
• GLOVES
• HATS
• SCARVES
YOU DONATE, MADISON SPINE DELIVERS! Let’s all come together and make a difference! All locations are accepting donations now. For more information about Madison Spine & Physical Therapy, visit them online at http://madisonspinept.com/physicaltherapy.

TENNESSEE PHYSICAL THERAPY EVENTS

PULASKI, TN
DATE: December 8th 2016, 11:30AM – 1:00PM
Sudden Violence: Surviving an Active Shooter
CLINIC: STAR Physical Therapy, LP – Pulaski
Giles County Workforce Employer Outreach Committee invites you to join us for an informative lunch and learn. Lunch Provided by STAR Physical Therapy.
Speaker: Barry Crotzer, Agent – TN Homeland Security
Located at: First National Bank Building, 206 South 1st Street, Pulaski, TN
Please RSVP by Tuesday, December 6th online: https://goo.gl/forms/0ckSzRdplrMv89m13
We look forward to seeing you there!
For more information about STAR Physical Therapy, LP, visit them online at http://www.starpt.com.

MURFREESBORO, TN
DATE: December 14th 2016, 12:00PM – 1:30PM
Sudden Violence: Surviving an Active Shooter
CLINIC: STAR Physical Therapy, LP – Murfreesboro
The WEOC is an ongoing effort by the TN Department of Labor & Workforce Development to reach out to Tennessee employers and provide valuable information to foster economic development and to promote our services. Lunch Sponsored by STAR Physical Therapy.
Speaker: Barry Crotzer, Agent – TN Homeland Security
Located at: Rutherford County Chamber of Commerce, 3050 Medical Center Parkway, Murfreesboro, Tennessee 37129.
Please RSVP by Tuesday, December 12th online: https://goo.gl/forms/qWqCr8LJoPdSk6Ex1
We look forward to seeing you there!
For more information about STAR Physical Therapy, LP, visit them online at http://www.starpt.com.

Postoperative Physical Therapy

November 17, 2016 Teresa Stockton - Aging, Blog, Hip, Knee

Postoperative physical therapy after a Total Hip Replacement is essential to your recovery. Your physical therapist will follow your physician’s protocol and will focus on range of motion exercises, progressive strengthening exercises, gait training, balance training, and activity specific training to meet your specific needs. Modalities such as ice and e-stim may be used to help reduce discomfort and swelling. It is very important to complete your home exercise program as directed by your physical therapist and physician.

RANGE OF MOTION EXERCISES
Swelling and pain can make you move your knee less. Your physical therapist can teach you safe and effective exercises to restore the range of motion to your knee so that you can perform your daily activities.

STRENGTHENING EXERCISES
Weakness of the muscles of the thigh and lower leg is typical after surgery. Your physical therapist can determine the best strengthening exercises for you with the goal of no longer needing a cane or walker to walk.

BALANCE TRAINING
Specialized training exercises can help your muscles “learn” to adapt to changes in your world such as uneven or rocky ground. When you are able to put your full weight on your knee without pain, your physical therapist may add agility exercises so that you can safely and quickly change directions or make quick stops or starts. They may use a balance board that will challenge your balance and knee control. These exercises will be safe and fun.

GAIT TRAINING
Your physical therapist will work with you in retraining your gait following your surgery using appropriate assistive devices such as a walker or cane. They will make sure that you will be able to safely and confidently go up and down stairs, negotiate curbs, and inclines, etc.

ACTIVITY SPECIFIC TRAINING
Depending on the requirements or your job or the type of recreational activities you enjoy, your physical therapist will tailor your program so that you can meet your specific demands.

This article about postoperative physical therapy was written by STAR Physical Therapy, an outpatient physical therapy group with over sixty locations in Tennessee. Established in 1997 with one clinic and one mission – to serve. Today, they have grown to offer that direct service in more than 60 clinics, and while they’ve grown, one thing that has not changed is their commitment to you, their communities, and their employees. For more information click here.