Tag Archives: Injury Prevention

Low Back Pain (LBP) Top 5 Exercises to Reduce Back Pain

like what you see? share...Share on FacebookTweet about this on TwitterShare on LinkedInShare on Google+Share on TumblrShare on Reddit

How to Reduce Low Back Pain
Over time, we develop arthritic changes in our back due to normal wear and tear. Below are a list of exercises that can help reduce lower back pain. These exercises will help you, in time, return you to your normal activities and improve your quality of life.

Top 5 Exercises to Reduce Back Pain

1. LOWER TRUNK ROTATION
Lie on your back with your knees bent.
Keep your feet and knees together and lightly rotate your spine.
Stop the stretch when you feel your hips coming off of the table. Only rotate to approximately 45 degrees and rotate back and forth like a windshield wiper.
Repeat for 2 minutes.
Low back pain

2. ABDOMINAL BRACING
Lie on your back with your knees bent. Slightly elevate your hips but not high enough to where it comes off of the table. Simultaneously, squeeze your abdominal muscles down towards the table. Continue to breathe.

Hold this for 10 seconds and rest for 10 seconds. Repeat for 2 minutes.

Low back pain
Low back pain

3. SINGLE KNEE TO CHEST
Bring one knee to your chest.

Hold for 5-10 seconds. Repeat alternating legs to your chest for a time of 2 minutes.
Low back pain

4. FIGURE 4 STRETCH
Cross on ankle over to the opposite knee and press down on the resting leg. You should feel the stretch in your hip.

Hold this stretch for 30 seconds if you can tolerate it. Repeat for 3 repetitions, then switch legs.
Low back pain

5. PIRIFORMIS STRETCH

Cross one ankle over to the opposite knee. Pull the resting knee across your body and up towards your chest. (You should aim for your opposite shoulder as a reference). This stretch should be felt over the crossed leg buttock.

Hold for 30 seconds if you can tolerate it. Repeat for 3 repetitions on each leg.
Low back pain

Written by Laura Cifre, OTR/L, PT, DPT, Director at Green Oaks Physical Therapy – Irving, Texas.
To learn more about Green Oaks Physical Therapy click here.

 

For more information about back pain physical therapy click the links below.

beware bed rest for back pain  chronic back pain  low back pain relief

shin splints

7 Ways Physical Therapists Treat Shin Splints

like what you see? share...Share on FacebookTweet about this on TwitterShare on LinkedInShare on Google+Share on TumblrShare on Reddit

shin splints

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 be used to speed up recovery and reduce swelling.

Gait and Footwear Analysis: An analysis of how a person walks and runs in 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 goot 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 appropriate 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 PT & Me injury center on this website by clicking here.

National Athletic Training Month

March is National Athletic Training Month

like what you see? share...Share on FacebookTweet about this on TwitterShare on LinkedInShare on Google+Share on TumblrShare on Reddit

March is National Athletic Training Month

Why We ATC?

ATHLETIC TRAINERS are highly qualified, multi-skilled health care professionals who collaborate with physicians to provide preventative services, emergency care, clinical diagnosis, therapeutic intervention, and rehabilitation of injuries and medical conditions. They can work in a variety of settings, including high schools, middle schools, universities, professional sports teams, hospitals, clinics, performing arts, club sports teams, and more. Athletics trainers decrease the liability on coaches, ensure a quicker and safer return to play, and reduce the risk of injuries for athletes of all ages. To learn more about the great things our ATC’s do — search for one of our PT & Me athletic training locations by clicking here!

Game & Practice Coverage:

• Early injury detection and intervention
• Quick referral process to local specialists if required
• Concussion safety injury screenings:
• Evaluation of injury
• Recommendation on immediate care
• Quicker return to play

March is National Athletic Training Month

WHAT IS NATIONAL ATHLETIC TRAINING MONTH?
March is National Athletic Training Month, a time to celebrate the positive impact athletic trainers have on work, life and sport. National Athletic Training Month is sponsored by the National Athletic Trainers’ Association (NATA), the professional members association for certified athletic trainers and others who support the athletic training profession. NATA represents more than 45,000 members worldwide.

ATC SPORTS STATS
All statistics taken from www.atyourownrisk.org

90% of student athletes report some sort of sports-related injury in their athletic careers.
54% of student athletes report they have played while injured.
12% report they have sustained concussions and head injuries from their time on the field.
163,670 middle or high school athletes were reported being seen in the emergency room for a concussion.
300 sports-related deaths of youth anything to prevent injuries.
37% of public high schools employ a full-time athletic trainer.
54% of athletes said they have played while injured.

Lymphedema

What are the Signs and Symptoms of Lymphedema?

like what you see? share...Share on FacebookTweet about this on TwitterShare on LinkedInShare on Google+Share on TumblrShare on Reddit

Lymphedema

Lymphedema can occur in any body part. Some common early symptoms include:

  • Tightness, swelling or thickening anywhere in the extremity. Initially the swelling may fluctuate but over timeit worsens.
  • A burning sensation or tingling sensation radiating down the extremity.
  • Complaints of heaviness or aching of the extremity.
  • Inability to wear rings, jewelry, watches or clothing secondary to edema.

STAGE 1 – Reversible Lymphedema

  • Lymphedema disappears with bed rest and/or elevation especially over night.
  • Edema is soft and pitting, no resistance is felt. Indentations are easily made.
  • No or little fibrosis. No alteration of tissues.

STAGE 2 – Irreversible Edema

  • Protein enriched edema which does not decrease with elevation/nights rest.
  • Connective and scar tissue formation (i.e. fibrosis). Fibrosclerotic changes.
  • Non pitting edema, strong pressure is able to produce pitting.
  • Edema becomes hard. Indentions are difficult to make.

lymphedema

Precautions and Guidelines

  • Maintain a well balanced diet, with low sodium intake. Keep a healthy weight, avoid obesity. Good nutritional guidelines are provided by the American Heart Association and the American Cancer Society.
  • Keep the affected arm or leg, clean, and well moisturized. Lotion should be at a relatively low pH balance. The goal is to prevent skin breakdown.
  • Use antibacterial and hypo-allergenic soap when washing.
  • Avoid injections, vaccinations, flu shots, blood draws and IV lines in the affected extremity. Remember, if this is an emergency, it is more important to treat the patient than to worry about putting an IV in the affected arm.
  • If at all possible, avoid having blood pressure taken in the affected arm.
  • Many people enjoy having a manicure. There is always a risk with this but you can decrease your risk by keeping your cuticles moist with lotion and push them back instead of cutting them. You could also consider buying your own manicure set and have the salon use only your tools.
  • When cleaning the house, wear a good quality rubber glove when handling harsh chemicals such as ammonia, bleach, furniture polish, abrasive cleansers etc.
  • Avoid using a razor or depilatory creams for the armpit or leg hair. The safest tool would be an electric razor.
  • When cooking, wear long protective mitts (to the elbow) when taking food out of the oven and when boiling a pot of hot water.
  • It is important to avoid pet scratches, insect bites, spider bites etc. Using an insect repellent may be necessary but remember some brands are very harsh. Look for a natural insect repellent if possible.
  • Avoid sunburn at all cost! Especially if you have received radiation therapy.
  • Be aware of items that can cause a burn such as a curling iron, an iron, space heaters etc.
  • Avoid saunas, hot tubs, and hot showers. Avoid extreme temperatures, very cold or very hot.
  • Avoid lifting or moving heavy objects.
  • Avoid tight fitting clothing or jewelry.
  • Exercise, and be knowledgeable of how exercise effects the lymphedema.
  • Check your skin daily, and call your physician immediately if you notice any adverse changes in your lymphedematous body part or if you have fever and redness.

 

Additional Precautions for Leg Lymphedema

  • Proper shoe wear is essential in avoiding blisters and ingrown toenails, avoid high-heeled shoes.
  • Do not walk bare foot, especially outside.
  • Get all fungal infections treated immediately.
  • Do not receive injections to remove varicose veins in the affected leg.

This information is for educational purposes only. This information should not be used without consultation with your healthcare professional. If you have questions regarding the material or its application, seek professional assistance from your provider. This information is not intended to diagnose any medical condition or to replace healthcare professional consultation.

 

When Is the Time Right for Physical Therapy?

like what you see? share...Share on FacebookTweet about this on TwitterShare on LinkedInShare on Google+Share on TumblrShare on Reddit

physical therapy

Often, we end up in physical therapy based on the referral of our physician after dealing with and injury for a certain period of time. However, physical therapy can be used for many different ailments and can actually help cut down the time off work, off of sports and promote healing much faster.

Physical therapy can be used for many of your minor and major injuries. Following surgeries or traumas (accidents, dislocations, fractures, sprains) it can cause a considerable reduction in swelling and allow things to heal 75-80% faster than if without therapy. It has been shown that following surgery, the quicker someone goes for therapy, the less likely they are to stiffen up or have complications due to loss of range of motion. It also helps to significantly reduce pain and swelling.

Physical therapy is not only used following surgeries or sports injuries, but can be extremely helpful in preventing symptoms from getting worse and developing into more problems. If you’ve been having pain in your shoulder for 3 months or so, your body now has altered the way it moves your shoulder and in turn, you have developed some compensation patterns which could cause things to develop into other areas, such as your neck from your altered movements. This then, can lead to more significant problems which could have been easily avoided if therapy had been started and symptoms had gotten under control.

Remember, the quicker you get into therapy following an injury or persistent pain, the quicker your response time will be to therapy. If you are having some issues, talk to your physician about starting therapy. You don’t have to wait until it has a complete impact on your life or your recreational activities. Stop pain in your life and feel better by visiting one of our PT & Me physical therapists today.

PT News

like what you see? share...Share on FacebookTweet about this on TwitterShare on LinkedInShare on Google+Share on TumblrShare on Reddit

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

1. Stay Injury-Free This New Year
Written by the Therapy Team at Integrated Rehabilitation Group – Puget Sound Region, WA

This new year, health clubs across the country typically enjoy a membership boost as eager souls sign up to make good on their resolutions to “get fit.” Read more

2. Don’t Let Your Asthma Freeze You Out of Winter Workouts
Written by the Therapy Team at the Jackson Clinics – Northern Virginia

Avoiding asthma attacks while exercising in winter is best accomplished by preventing cold, dry air from getting into your bronchial airways. One way to do this is to exercise indoors when it is cold. Read more

3. Living Our Mission Statement: Being a Catalyst of Change In 2018
Written by Colleen Norris, Partner/Practice Administrator – Overland Park, KS

I have been in healthcare for almost 40 years and the changes that have occurred over that time have been tremendous. I’ve seen everything from patient care innovations, new payment methodologies, advancing technology, improved workflow processes and my personal favorite… a focus on outcome data. Read more

labral tear physical therapy

ATC Tip: The Labrum

like what you see? share...Share on FacebookTweet about this on TwitterShare on LinkedInShare on Google+Share on TumblrShare on Reddit

Anatomy of the Shoulder
The shoulder can move in almost every plane of motion, it’s the most mobile joint in the human body; but more mobility = more instability. The shoulder joint is often described as a “ball in socket,” but it’s wide range of motion makes it a highly vulnerable joint. We have a network of soft tissue structures, such as the rotator cuff and ligaments, whose main job is to keep the humeral head in its assigned seat. However, often these muscles alone are not sufficient as they can become weak or tight and thus less efficient. The labrum is a small ring of cartilage that provides additional stability to the shoulder joint.

How Does a Labrum Become Damaged?
Direct trauma, shearing forces, or repetitive stress can cause damage to the labrum. Often, this damage will present as a tear in the labrum, which can restrict motion, decrease strength, and cause pain in the shoulder. Picturing that ring of cartilage, imagine a roughening of the edges of the bowl-like golf tee, or even a rip that flaps when the ball is spun around. It is not uncommon for a shoulder dislocation or subluxation to be accompanied by a labral tear; chronic shoulder instability can also lead to labrum injury.

What Does a Labrum Do?
Because the “ball and socket” is so shallow, the shoulder joint is often described, quite accurately, like a “golf ball sitting on a tee.” To picture the shoulder labrum, imagine a ring around the outer edge of a golf tee, effectively deepening the overall bowl shape, almost suctioning the humerus into the space. The labrum helps stabilize the shoulder by making the “ball” more difficult to remove from the “tee.”

How Can I Prevent a Labrum Injury?
The best way to prevent a labral tear is to strengthen the musculature surrounding the shoulder joint. The best case scenario is all of the muscles are working together to keep the shoulder joint moving fluidly through its full range of motion. Important within this group of muscles are the muscle that control the shoulder blades. By strengthening the stabilizing muscles individually and functionally, it helps them stay balanced and strong with the other, stronger muscles (like the RTC). The other way to prevent a labrum tear is to avoid excessive contact, repetitive overhead motions, and falls.

This article about athletic injuries was provided by PT & Me physical therapy partner: The Center for Physical Rehabilitation. More information about the center and their locations throughout Grand Rapids, MI can be found on their website at www.pt-cpr.com

To see a shoulder strengthening program visit our Sports Medicine Tip Page by clicking here.

PT News

like what you see? share...Share on FacebookTweet about this on TwitterShare on LinkedInShare on Google+Share on TumblrShare on Reddit

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

1. How to Deal with Chronic Joint and Muscle Pain
Written by the Therapy Team at Cornerstone Physical Therapy – Gahanna, OH

All of us have experienced pain and discomfort in the muscles and joints at some point, especially with age. In most cases, the use of over the counter medications, hot/cold packs and rest help resolve the problem. Read more

2. Pain at the Mall
Written by the Therapy Team at the Jackson Clinics – Northern Virginia

As the outside temperatures drop, people contemplating undertaking an exercise program often consider walking at the mall. Benefits include a controlled climate, an absence of traffic, security and easily available restrooms and water. Read more

3. Quality of Care in Rehab
Written by the Ian M. Campbell, DPT at Intermountain Physical Therapy – Boise, ID

What does quality care mean in rehabilitation? One can drive through their city and likely notice multiple physical therapy (PT) clinics. Some may be privately owned and operated, others run by local hospitals. Read more

hockey upper body images

Most Common Hockey Upper Body Injuries

like what you see? share...Share on FacebookTweet about this on TwitterShare on LinkedInShare on Google+Share on TumblrShare on Reddit

Hockey season is getting ready to start and the sport of hockey can be quite dangerous. It is important for players to know how to prevent and treat injuries that occur during games. Unfortunately, these injuries leave us with some questions with descriptions such as “lower-body” and “upper-body” injuries. These injuries are purposely vague to leave some question as to the exact nature of the injury.

The accompanying infographic gives players an assist by listing off some common “upper body injuries.” It features tips and tricks to remain healthy both on and off the ice. The following should ease the minds of players who want to play the game as safely as they possibly can.

Click arrows in the bottom right corner to expand full screen

Upper Body Injuries by Pro Stock Hockey, an online resource for authentic pro stock hockey equipment (https://www.prostockhockey.com/)
causes of carpal tunnel

Common Causes of Carpal Tunnel Syndrome

like what you see? share...Share on FacebookTweet about this on TwitterShare on LinkedInShare on Google+Share on TumblrShare on Reddit

Carpal Tunnel happens when the tendons become swollen (tenosynovitis) or if the tunnel size itself decreases because of injury – causing compression to the median nerve.  When compression occurs, a person can experience numbness, tingling, or a dull sensation of the thumb, index, middle and ring fingers. Symptoms may include pain during pinching and gripping, or a feeling of clumsiness and the inability to hold things. The best way to avoid carpal wrist pain, is to understand the main causes of carpal tunnel and use that information at work and at home.

WHAT IS THE CARPAL TUNNEL?
The carpal tunnel is a small space at the wrist in which the median nerve and nine tendons pass through. The median nerve travels on top of the tendons through the tunnel. The tunnel itself is made up of your wrist bones and along the top of the tunnel is a thick fibrous ligament called the transverse carpal ligament.

COMMON CAUSES OF CARPAL TUNNEL
Carpal Tunnel is typically not related to a specific injury. Some common causes of carpal tunnel syndrome include:

Genetic Preposition – Many cases can be a result of physical characteristics of carpal tunnel or medical conditions associated with CTS, which also run in the family.

Repetitive Movements – Certain types of work, leisure and sports activities require use of the hand and wrist repetitively. Occupations such as manufacturing/assembly line workers, grocery checkers, musicians, carpenters and many others require the same movements. Common hobbies such as golfing, knitting and gardening also require repeated movements that cause carpal tunnel syndrome.

Injury or Trauma – Sprain or fracture of the wrist can cause swelling and pressure to the median nerve.

Pregnancy & Menopause – Hormonal fluctuation in women play a role in CTS. Such fluctuation may cause fluid retention and other changes that cause swelling in the body. Fluid retention frequently occurs during the last trimester of a pregnancy and is the reason for CTS.

Medical Conditions – Diabetes, hypothyroidism, lupus, obesity, and rheumatoid arthritis.

ACTIVITIES TO AVOID TO MINIMIZE SYMPTOMS

  • Avoid keeping your wrists bent in either direction. The best position for the wrist is neutral (straight)
  • Avoid rapid repetitive forceful or prolonged hand or arm use such as seen with factory work or data entry.
  • Avoid tight gripping and pinching
  • Avoid pressure to the palm or wrist
  • Avoid extreme cold or vibration.