Tag Archives: Physical Therapy

golf stretches

Dynamic Golf Stretches

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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

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

back extension stretch

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

hip back shoulder rotation

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

calf stretch

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

lumbar rotation 1

lumbar rotation 2

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

forearm rotation 1

forearm rotation 2

forearm rotation 3

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

Physical Therapy Appointment

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.

gardening ergonomics

Gardening Ergonomics

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gardening ergonomics

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.

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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

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.

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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

shin splints

7 Ways Physical Therapists Treat Shin Splints

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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 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.

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PT News December 2021

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This time in PT News we recap what our clinics have been posting throughout December 2021. We are excited to bring you current physical therapy-based posts featuring published articles from PTandMe partnering clinics!

Core Strength Improve Balance

1. Injury Prevention and Durability: The Significance of the “Core”

Written by Mishock Physical Therapy with multiple locations throughout  Montgomery, Berks, and Chester Counties.

In the US, 30 million children, and teens participate in organized sports with more than 4 million injuries each year. The majority of these injuries occur as sprains and strains of the upper and lower extremity. (Hopkinsmedicine.org) Many of these injuries are preventable with proper exercise training, which ultimately reduces health care costs and minimizes lost playing time keeping the athlete on the field or court.  Read more

 

Boxing Physical Therapy

2. Boxing: Making an Impact in Physical Therapy

Written by Intermountain Physical Therapy, an outpatient physical therapy practice with locations in Caldwell, Nampa, and Meridian, ID

Boxing is a full-body fitness and rehabilitation strategy that, in addition to general fitness, can be applied to a variety of conditions seen and treated by Physical Therapists and Physical Therapy Assistants.  Boxing has health applications for both neurologic and pathologic conditions, with significant research focusing on four common conditions addressed by physical therapy. Read more

 

3. The McKenzie Method

Written by ARC Physical Therapy+, an outpatient physical therapy group with locations throughout Greater Kansas City. 

“The most compelling part of the McKenzie Method is that it allows the patient to take a more active role in managing their pain,” Megan Westman, DPT, Certified MDT, explains. “It provides the patient’s tools to prevent further pain as well as improve centralization and reduction of symptoms in between each PT visit.”…  Read more

We hope you enjoyed our picks for the PT News December 2021 edition.

Find these locations and others to start feeling better today!

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PT News November 2021

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This time in PT News we recap what our clinics have been posting throughout November 2021. We are excited to bring you current physical therapy-based posts featuring published articles from PTandMe partnering clinics!

Healthy Snacks While Traveling

1. 15 Healthy Travel Snacks

Written by The Jackson Clinics with multiple locations in Northern, VA.

Packing healthy travel snacks may sound like a silly thing to do. After all, there are plenty of food options at just about every rest area or airport. However, there are many reasons to consider packing at least a few healthy travel snacks on your next trip.  Read more

 

Frozen Shoulder Physical Therapy

2. Don’t Miss Out on Free Physical Therapy

Written by Momentum Physical Therapy, an outpatient physical therapy practice with locations throughout Greater San Antonio, TX. 

Have you met your annual insurance deductible? If you have, it’s a great time to come in to see your physical therapist! any people find that they can access physical therapy at low or no cost after their deductible has been met. Most deductibles reset on January 1st, so NOW is the time to take advantage of your access to physical therapy. Not sure if your deductible has been met? Read more

 

Choose the right shoe

3. If the Shoe Fits

Written by Physical Therapy Plus, an outpatient physical therapy group with 3 locations in New Jersey

All too often the topic of footwear comes up in our clinic, even if the person isn’t there for a foot problem. The shoes you choose to spend your day in will greatly impact all areas of your body including your knees, hips, and spine. Your foot is the first part of your body to absorb the impact of the ground. That being said, it’s best to arm it with the right surface to stabilize against the force of the ground reaction…  Read more

We hope you enjoyed our picks for the PT News November 2021 edition.

Find these locations and others to start feeling better today!

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PT News October 2021

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This time in PT News we recap what our clinics have been posting throughout Sept/October 2021. We are excited to bring you current physical therapy-based posts featuring published articles from PTandMe partnering clinics!

Arm Pain

1. Arm Pain? Check the Neck!

Written by JACO Physical Therapy with multiple locations in O’ahu, HI.

Do you have a deep ache or weird sensation in the shoulder, elbow, or hand? Does it come and go? Does it get worse when you stay in one position for too long, sometimes spreading into other areas? Do you massage or “shake it out” to get relief?  Check the neck!  Read more

 

get active square

2. Marathon Series: 4 Parts

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

Welcome to the blog and video series of my marathon training! I want to preface that this series will not be a detailed training plan, but a combination of reflection, describe shared principles in rehab and running, and a showcase of the clinician talent at CPR. Read more

 

Groin Strain

3. Pulled Groin or Sports Hernia? How to Tell the Difference

Written by O.S.R. Physical Therapy, an outpatient physical therapy group with 4 locations in MN.

It’s one of the most painful moments of any athlete’s life. Doing a fast cut-over during practice or twisting too much to avoid another player, suddenly you feel a sharp pain in your inner thighs and up into your groin. Clearly, you’ve strained your groin – but, is this strain just a pulled groin or sports hernia?…  Read more

We hope you enjoyed our picks for the PT News October 2021 edition.

Find these locations and others to start feeling better today!

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benefits of a home exercise program

Why Should I Do My Home Exercise Program?

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benefits of a home exercise program

When a patient walks in for physical therapy, one of the things they are sent home with is a home exercise program. But why do they do that? Aren’t they supposed to take care of everything while you are in the clinic?  These are questions that may run through your head, but what exactly are the benefits of a home exercise program? If you’re on the fence about whether or not to take your HEP seriously, we’re here to tell you why you should.

  • Continuation of forwarding progression in rehabilitation: Physical and occupational therapists tailor each program to the abilities and strengths of each patient. A patient that completes their home exercise program is more likely to excel in the one-on-one sessions at the clinic and experience fewer setbacks in rehabilitation.
  • Increases level of mobility and endurance: Exercise in the home is designed to continue the progress of the clinic visit by increasing a patient’s flexibility and stamina. A good home exercise program allows a patient to increase function and improve muscle memory so that progress is gained rather than lost from one visit to another.
  • For some patients, therapy doesn’t end at discharge: A home exercise program can help a patient remain pain-free and functional without having to pay for repeat visits and costly medical bills. For patients experiencing chronic pain – a home exercise program is a ticket to staying out of the doctor’s office.

Despite the benefits of a home exercise program, patients have trouble following through on their home exercise program goals. We’re going to go over some of the more common excuses:

  • I don’t have time, because life at home is too busy: It can be hard, especially for those running a household with multiple schedules to accommodate. However, a physical therapist can offer suggestions on working these into your schedule. Some exercises can be done at work, at home, on the playground. If time is truly a concern then don’t be afraid to let the therapist know.
  • It hurts: Some pain is considered normal – it’s a normal part of the exercise. However, if you are doing an exercise and something feels wrong, let your physical therapist know immediately. Don’t wait until your next appointment and tell yourself you will take care of it then. It could be something as simple as not doing the exercise correctly and they can talk you through it over the phone. Communication is a large part of rehabilitation and your therapist wants to know if something is causing concern.
  • Not motivated: Not seeing the point of the exercises your therapist gave you – ask them why it is so beneficial. Going to see a physical therapist 2-3 times a week alone without doing home exercises will not be enough to maintain muscle strength and flexibility. Healthy habits begin with persistence. If you need motivation talk to your therapist, they are born motivators and want nothing more than to watch you succeed. Enlist the help of family or friends to keep asking about your progress.

Physical therapists may utilize print copies of exercises or they may choose to go utilize a digital version that you can access from a mobile device. No matter the delivery, the goal for each is the same. To help you heal more effectively. If you have questions about your home exercise program and what it contributes to your recovery talk to your physical therapist. Education and understanding are crucial to making sure your experience in recovery is successful. If you need help finding a physical therapist to answer your questions, we have you covered in our “Find a PT” section.

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fall prevention at home

Fall Prevention: Risks & Tips in your home

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fall prevention tips at home

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.

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FLYR_FallPrevention_HomeFalls

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


    
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PT News August 2021

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This time in PT News we recap what our clinics have been posting throughout August 2021. We are excited to bring you current physical therapy-based posts featuring published articles from PTandMe partnering clinics!

ACL Knee Pain

1. Knee ACL and Lower Extremity Injuries: Can we prevent them in our young athletes? 

Written by Mishock Physical Therapy with multiple locations in Montgomery, Berks, and Chester Counties.

Lower extremity injuries make up 66% of all sports injuries, the knee being the most commonly injured joint. (Med Sci. Sports Exerc. 2002) The anterior cruciate ligament (ACL) is one of four ligaments in the knee that holds the thigh and leg bones together. The ACL ligament is often injured in sports. The ACL ligament tear often requires orthopedic surgery (ACL reconstruction). It is estimated that 350,000 ACL reconstructions are performed annually in the USA. Over 100,000 of these repairs happen in NCAA athletes per year, alone.  Read more

 

Core Strength Improve Balance

2. Strengthening Your Core Can Improve Balance

Written by One to One Physical Therapy & Aquatics, an outpatient physical therapy practice with locations in Lake Worth, Boca Raton, & Delray Beach, FL. 

Did you know that strengthening your core muscles is linked to developing better balance? It’s true! When your core muscles are strong, they have a better chance of preventing you from experiencing chronic lower back pain and developing other injuries. They also prevent you from losing your balance or falling over. A strong core helps to keep you in an upright position, especially as you get older and develop more of a risk of falling and hurting yourself. Read more

 

Mountain Biker Physical Therapy

3. Freeride Mountain Biker Carson Storch Pushes the Limits

Written by Rebound Physical Therapy, an outpatient physical therapy group with locations throughout Greater Bend, OR. 

In the sport of freeride mountain biking, taking big risks often produces big rewards. Professional freerider Carson Storch knows this firsthand. The 28-year-old Bend native has spent the last decade competing in high-profile slopestyle and freeride competitions and starring in mountain biking film projects in which he pushes the limits of the sport…  Read more

We hope you enjoyed our picks for the PT News August 2021 edition.

Find these locations and others to start feeling better today!

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PTandMe was recently recognized as one of the Top 100 Physical Therapy Blogs Online by feedspot.com!

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PT News June 2021

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This time in PT News we recap what our clinics have been posting throughout June 2021. We are excited to bring you current physical therapy-based posts featuring published articles from PTandMe partnering clinics!

Beach Activities

1. Our Top 10 Beach Activities

Written by The Jackson Clinics with multiple locations throughout Northern, VA.

Summer is here and, despite the cicadas and lack of a proper Spring season, it’s time to get out and enjoy the sun. We asked our team to share their favorite beach activities. From building sandcastles to creating fantastic smoothies, our Top 10 list delivers fun and affordable activities for the whole family!  Read more

 

2. Managing Return to Work Aches and Pains

Written by The Center for Physical Rehabilitation, an outpatient physical therapy practice with locations serving Greater Grand Rapids, MI. 

Over the past several months, many people have experienced an extended time away from work due to the covid-19 pandemic but recently employees have gradually begun returning to their regular work routine. As we return to our places of employment and re-adjust to the physical demands of our jobs, we undoubtedly will experience an onset of aches and pains. Thankfully a majority of these aches and pains will resolve on their own or with some basic interventions.  Read more

 

Frozen Shoulder Physical Therapy

3. 5 Keys to Treating a Frozen Shoulder

Written by Wright Physical Therapy, an outpatient physical therapy group with locations throughout ID. 

We explore the meaning of stiff shoulder as it refers to a sub-optimal range of motion for performance that is physically and, at times, mentally debilitating. The lack of motion from a stiff shoulder can have a significant impact on daily living, vocation, and recreation. There are 5 key principles for treating the “frozen” shoulder. These apply to all shoulders which lack range of motion, regardless of the particular diagnosis.  Read more

We hope you enjoyed our picks for the PT News June 2021 edition.

Find these locations and others to start feeling better today!

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