Tag Archives: Injury Prevention

What Do Athletic Trainers Do?

February 22, 2023 Teresa Stockton - Blog, Sports and Fitness

With March being National Athletic Trainers Month, it is important to understand who they are and what athletic trainers do in our communities.

What Do Athletic Trainers Do?

Athletic trainers are highly skilled professionals who offer services in preventing, examing, diagnosing, and treating sports-related medical conditions and injuries. They work in different sports environments such as high school, college, and professional sports settings. Generally, they are the first responders when injuries occur during sporting events.

Athletic trainers hold at least a four-year degree from a BOC (Board of Certification) accredited institution and are licensed, certified health professionals working with athletes on and off the field. However, as of 2022, the National Athletic Trainers’ Association reports that 70% of athletic trainers in the U.S. have obtained a master’s degree.

Athletic trainers work closely with coaches and parents and often refer athletes to other healthcare professionals such as physicians, physical therapists, and surgeons when needed. They also monitor the physical condition of the athletes throughout the year to ensure that they are in good health regardless of if the athlete is in or out of season. Their hours of work are determined by the schedule of the sports. They are often available after school and stay until sporting events have concluded.

In the training room, athletic trainers will:

Prepare athletes for competition by taking preventative measures such as equipment fitting, taping, and bracing.
Assess athletes with acute and chronic injuries to determine their participation status.
Perform sport-specific rehabilitation on injured athletes.
Provide opportunities for strengthening and conditioning.
Work with sports staff on proper warm-up, game day preparation, and on/off-season conditioning.
Educate athletes, coaches, and parents on sports medicine strategies, nutrition, and sports psychology.

Athletic trainers support athletes during sporting events and manage and treat any musculoskeletal issues such as:

Shoulder, hip, knee, elbow, hand, and ankle injuries
Facial injuries
Neck and back injuries, spinal cord injuries, and traumatic brain injuries like concussions
Triage and wound care
Heat-related illnesses
Fractures and dislocations
Catastrophic injuries

Athletic Trainers Don’t Just Work With Athletes

The duties of many essential workers require a good range of motion, strength, and stamina while carrying the potential risk of developing musculoskeletal injuries. Athletic trainers also work in a variety of professional settings including but not limited to:

The Performing Arts
Military Bases
Police Departments
Fire Departments
Sports Medicine Clinics
Physician Offices, Hospitals, and Hospital Emergency Departments

Athletic trainers are crucial to the everyday life of athletes, essential workers, and more. They work to not only rehabilitate injuries but to prevent injuries as well through safety procedures and equipment. By deeming March National Athletic Trainers Month, we recognize their efforts and everything that they do for not only our athletes but our communities as well. If you have already experienced an injury or have long-lasting pain, our physical therapy teams can help you recover and get back to your sport.

This information was written by The Center for Physical Rehabilitation, an outpatient physical therapy group with five locations in Western Michigan. The Center specializes in all-inclusive physical therapy services, such as Sports Medicine, Orthopedic Post-Surgical, and McKenzie Therapy. Our state-of-the-art facilities are conveniently located around Grand Rapids with extended hours. Independent and locally owned since 1994, we have the freedom to work with the most qualified healthcare professionals.

Cold Weather Exercise Tips: Running Safety

January 18, 2023 contentadmin - Blog, Sports and Fitness

Cold temperatures and decreasing daylight hours do not mean that your outdoor running routine has to go into hibernation for the winter. Running through the cold weather can ease the winter doldrums, improve your energy level and help you to be in better shape for the spring/summer. However, it is important to follow our PTandMe cold-weather exercise tips to run safely and comfortably through wintry weather.

Pay attention to temperature and wind chill: If the temperature drops below zero F or the wind chill is below -20F, you should hit the treadmill.
Protect your hands and feet: It is estimated that as much as 30% of your body heat escapes through your hands and feet.
Dress in layers: It is important to start with a thin layer of synthetic material such as polypropylene, which wicks sweat away from your body. stay away from cotton as a base layer as it holds moisture and will keep you wet. If it is really cold out, you will need a middle layer, such as polar fleece for added insulation.
Avoid overdressing: You should feel a slight chill off your body the first 5 minutes of winter running; after that, you should warm-up.
Protect your head: Wearing a hat that will help prevent heat loss is very important.
Do not stay in wet clothes: If you get wet from rain, snow or even from sweat in chilly temperatures, you are at risk for hypothermia. It is important that you change wet clothing immediately and get to warm shelter as quickly as possible.
Stay hydrated: Despite the cool weather, you will still heat up and loos fluids through sweat. The cool air also has a drying effect, which can increase the risk of dehydration. Make sure you drink water or sports drinks before, during and after you run.
Remember sunscreen: Sunburn is still possible in the winter. It is also important to protect your lips with lip balm.
Take it easy when it is frigid: The colder the temperature becomes, the greater your risk for a pulled muscle when running in the cold, so warm up slowly and run easily on very cold days.
Run in the wind: If at all possible, head out into the wind, so that on your return run, the wind will be at your back when you are sweaty and could catch a chill.

Looking for help with a nagging injury? Find a physical therapist near you.

For more cold-weather exercise tips to keep you safe this winter check out the articles below!

Snow Shoveling Safety Tips

January 11, 2023 contentadmin - Aging, Back, Blog

Snow Shoveling: A common cause of soft tissue injuries & low back pain

An average of 11,500 people are treated at emergency rooms for injuries and medical emergencies related to snow shoveling each year, according to a report released Jan. 17 by the Center for Injury Research and Policy at Nationwide Children’s Hospital. Data from between 1990 and 2006 shows the majority of the injuries were soft-tissue injuries, with the lower back being affected 34 percent of the time. Acute musculoskeletal exertion was the cause of injury in 54 percent of the cases, followed by slips and falls (20 percent) and being struck by a snow shovel (15 percent). Study authors recommended individuals talk to their doctor before shoveling snow, particularly those who do not exercise regularly, have a medical condition or are in a high-risk group. They also recommended alternative snow removal methods.

Clearing snow & Ice

Clearing snow and ice from driveways and sidewalks is hard work. To prevent injuries, follow these safety tips from the National Safety Council, the American Academy of Orthopaedic Surgeons, and other prevention organizations.

Dress warmly, paying special attention to feet, hands, nose,
and ears.
Avoid shoveling snow if you are out of shape. If you have a history of heart trouble, do not shovel snow unless your doctor says it’s okay.
Do light warm-up exercises before shoveling and take
frequent breaks.
If possible, push snow in front of you. If you have to lift it, pick up small amounts and lift with your legs, not your back. Do not toss snow over your shoulder or to the side.

Use ergonomic lifting technique

Whenever possible, push the snow to one side rather than lifting it. When lifting the snow shovel is necessary, make sure to use ergonomic lifting techniques.

Always face towards the object you intend to lift (ie have your shoulders and hips both squarely facing it)
Bend at the hips, not the low back, and push the chest out, pointing forward. Then, bend your knees and lift with your leg muscles, keeping your back straight
Keep your loads light and do not lift an object that is too heavy
for you
If you must lift a shovel full, grip the shovel with one hand as close to the blade as comfortably possible and the other hand on the handle (handle and arm length will vary the technique)
Avoid twisting the back to move your object to its new location – always pivot your whole body to face the new direction
Keep the heaviest part of the object close to your body at your center of gravity – do not extend your arms to throw the snow
Walk to the new location to deposit the item rather than reaching or tossing

Video provided by the Center for Physical Rehabilitation with locations throughout Grand Rapids, MI. Check them out online here.

SENIORS NOTE:

Whenever possible, avoid shoveling snow first thing in the morning. If this is not an option, a proper indoor warm-up will prepare the body for additional activity. Jogging in place, or using a treadmill or stationary bike for 5-10 minutes are options for safely raising the heart rate while in a neutral temperature. As with any exercise, drinking lots of fluids will help maintain electrolyte balance and prevent fluid loss.

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

Need help from a physical therapist?

We work with expert teams around the country to make sure you have access to the best care possible.

Fall Prevention: Fall Risks & Tips in your home

September 14, 2022 contentadmin - Aging, Blog

While falls can happen anywhere, more than half of them happen in the home. One in every three adults 65 and older fall AT HOME each year in the U.S. One of the easiest ways to help prevent a fall is to make sure that certain tripping hazards are addressed and removed. We’ve compiled a short list below to help you get started.

COMMON WARNING SIGNS FOR FALLING ARE:

Feeling pain or stiffness when you walk
Needing to walk slower or to hold on to things for support
Feeling dizzy or unsteady when you get up from your bed or chair
Feeling weak in your legs
You take more than one medication
You have problems seeing
You have had at least one fall in the past year

RISKS TO CONSIDER WHEN FALL PROOFING YOUR HOME:

Lighting

Is the lighting adequate, especially at night?
Are stairwells well lit?
Is there a working flashlight in case of power failure?
Can lights easily be turned on even before entering
a dark room?

Surfaces

Are there any wet surfaces that are frequently wet?
Are steps and stairs in good repair and the
appropriate rise?
Do steps have handrails in good repair?

Trip Hazards

Are there throw rugs in the walking path?
Does the family pet often sleep in walking paths?
Is the carpet in good repair without tears or fraying?
Are there extension cords or raised door sills in the walking paths?
Is there a clear path from the bed to the bathroom?

If you feel that you are at risk for falls, talk to your physical therapy provider. Most physical therapy clinics offer fall risk assessments that can help determine any areas of risk. By participating in a fall prevention program, you can reduce the likelihood of a fall and increase the ability to live independently. Fall prevention programs mainly focus on core strength, flexibility, and patient education.

For more information about balance and fall prevention click the links below:

Backpack Safety 101

August 24, 2022 contentadmin - Back, Blog, Pediatrics

With summer coming to an end and the need for school supplies and backpacks returning, here are a few tips to keep in mind when shopping with your child. Continue below for back pack safety tips to make sure your kids don’t have any unnecessary back pain this year.

Size

Should Not Extend Above Shoulders
Should Rest In Contour Of Low Back (Not Sag Down Toward Buttocks)
Should Sit Evenly In Middle Of Back

Fit

Shoulder Straps Should Rest Comfortably On Shoulders And Underarms, With Arms Free To Move – Tighten Shoulder Straps To Achieve This Fit
Tighten Hip And Waist Straps To Hold Pack Near Body
Padded Straps Help Even Pressure Over The Shoulders

Weight Of Pack

Should Never Exceed 15% Of The Child’s Weight To Avoid Excess Loads On The Spine

Lifting Of Pack

Proper Lifting Is Done By Bending The Knees, Squatting To Pack Level, And Keeping Pack Close To Body To Lift First To Waist Level And Then Up To Shoulders

Carrying The Pack

Keep Both Shoulder Straps In Place And Pack Centered
Spinal Forces Increase With Distance From The Body’s Center

Posture

Uneven Stresses On The Spine Can Cause Muscle Imbalances. This Can Lead To Pain And Possibly Functional Scoliosis.

If your child does start to complain of constant back pain, talk to your pediatrician and make sure that it isn’t a more serious issue such as scoliosis.

Scoliosis is a medical condition in which the spine is curved either front to back or side to side and is often rotated to one side or the other. It can occur at birth (congenitally), develop over time having no obvious cause, but often seen related to posture and growth (idiopathically) or due to an injury or the other condition (secondarily), such as cerebral palsy or muscular dystrophy. The most common type is adolescent idiopathic scoliosis. It usually develops between the ages of 10 and 15, during periods of rapid growth. There are two kinds of curves, single or “C” curves and double or “S” curves. “C” curves are slightly more common than “S” curves. The curve can occur in the upper back (thoracic), lower back (lumbar), or a combination of both.

Strength for necessary upright postures of daily life is essential. Sometimes it cannot be maintained due to a “growth spurt,” fatigue from daily postural demands or poor postural habits common among adolescents. A physical therapist can analyze a patient’s history, habits and activities which may be contributing to their curvature and symptoms. Common findings include tightness and decreased motion and strength in the hips and pelvis, causing the lumbar spine to compensate with side bending and rotation. Treatment will include muscular re-educating techniques and manual techniques to restore motion, posture training, specific strengthening and home exercises.

Dynamic Golf Stretches

May 4, 2022 Teresa Stockton - Blog, Sports and Fitness

Golf requires strength, flexibility, endurance, and power to create pain-free movement and improve your game. The most common golf injury is low back pain followed by shoulder pain and knee pain. A physical therapist can assist you in improving your pain and correcting your body’s deficits. These golf stretches will make your golf game less painful and reduce those extra strokes:

Hamstring Stretch
(move from upright into stretched position 10x)

Back Extension Stretch
(hold club backwards overhead, repeat 10x)

Hip/Back/Shoulder Rotation Stretch
(hold club behind back and rotate torso to each side 10x)

Calf Stretch
(move from upright into stretched position 10x)

Lumbar Spine Rotation
(hold club, plant feet as shown, rotate to each side 10x)

Forearm Rotation
(hold club straight up, then rotate to each side 10x)

This information was written by Mishock Physical Therapy and Associates, a privately-owned, outpatient physical therapy practice operating in southeast Pennsylvania. They actively participate in the community by providing services to schools, retirement communities, and local businesses. Their mission is to provide the most efficacious, state-of-the-art physical therapy services to relieve pain, restore function and return you to the highest quality of life possible. For more information click here.

Common Running Injuries

April 13, 2022 contentadmin - Blog, Leg, Sports and Fitness

Running can be great for your health, but if an injury occurs never be afraid to seek help. The best treatment for injuries for runners is early management and education on self-care specific to the injury. We’ve compiled a list of common running injuries below. If you are experiencing lasting pain that affects your ability to complete your run or activities throughout your day, don’t modify your behavior – talk to your physical therapist.

IT (Iliotibial) Band Syndrome

Common Causes: Improper footwear, Increasing mileage and/or intensity too quickly are all things that lead to common running injuries
Symptoms: Usually occurs after a short period of running with sharp pain on the outside of the knee

For more information click here

Piriformis Syndrome

Common Causes: Increasing mileage and/or intensity too quickly, Poor running mechanics, Usually associated with weak hips and core can lead to common running injuries.
Symptoms: Local pain and tightness in the buttock with possible tingling or numbness down the back of the leg. Most noted during prolonged sitting.

Shin Splints

Common Causes: Improper footwear, Lack of flexibility in calves, running on hard surfaces can also lead to common running injuries.
Symptoms: Throbbing or aching pain along the front of the shin. Usually occurs during and/or following a prolonged run or walk.

For more information click here

Plantar Fasciitis

Common Causes: Improper footwear, Change in running surface, Calf tightness, increasing mileage and/or intensity too quickly can lead to common running injuries.
Symptoms: Deep ache and/or sharp pain in the bottom of the heel. Most commonly felt in the morning or following prolonged sitting

For more information click here

Runner’s Knee

Common Causes: Increasing mileage and/or intensity too quickly, Poor running mechanics lead to common running injuries.
Symptoms: Swelling, Aching pain behind and/ or around the kneecap, pain walking up and/or downstairs.

Achilles Tendinitis

Common Causes: Improper footwear, Increasing mileage and/or intensity too quickly lead to common running injuries.
Symptoms: Swelling, painful to the touch, lack of flexibility along the back of the lower leg close to the heel.

For more information click here

Do’s & Don’ts of Spring Cleaning

April 6, 2022 contentadmin - Blog

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 complied a list of tips to help you minimize injury. Follow these spring cleaning safety tips to have a safe and productive spring cleaning!

- 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 you 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.

- 3. Be safe while on ladders and step stools.

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!

Gardening Ergonomics

March 23, 2022 Teresa Stockton - Back, Blog

It’s that time of year again. Time to exchange snow shovels and winter boots with 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.

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 at the spine. Those with known chronic low back pain may want to consider planting in to 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 start to 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 as well as educate you on proper body mechanics.

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

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.

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.

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.

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.

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

7 Ways Physical Therapists Treat Shin Splints

March 11, 2022 Teresa Stockton - Blog, Leg, Sports and Fitness

Here are 7 ways a physical therapist can help treat pain and symptoms associated with shin splints:

Pain Reduction: The RICE principle is the first step to recovery (rest, ice, compression, and elevation). Manual therapy and Kinesiotaping may also speed up recovery and reduce swelling.

Gait and Footwear Analysis: An analysis of how a person walks and runs is an important part of treatment. The wrong mechanism of walking can transmit a great deal of force through the shin to the knee and hip. In such situations, physical therapists will correct gait patterns and recommend footwear with shock-absorbing capacity.

Muscle Stretches and Strengthening: The tibial and peroneal muscles are attached to the shin and must be stretched adequately before any form of exercise. Physical therapy includes various stretches of the foot that will help stretch and warm up these muscles. Strengthening damaged muscles can also help.

Activity Modification: Physical therapists may suggest alternative activities to minimize stress on the shinbones. These can include swimming and cycling.

Increase Range of Motion (ROM): Exercises for the hip, knee, ankle, and foot improve blood circulation, reduce inflammation and relieve pain. A home exercise program may also be implemented.

Arch Support: The absence or collapse of a normal foot arch can lead to shin splints. Physical therapists will recommend appropriate orthotics that can be custom-made for the patient and provide the proper amount of arch support.

Return to Sport: If you are an athlete, your therapist may tailor exercises that are specific to strengthening the areas needed to perform your sport. Modified use of your muscles may also be discussed and implemented. Return to your sport may be gradual to prevent re-injury.

To learn more about shin splints please visit our PTandMe injury center on this website by clicking here.