PHYSICAL THERAPY EXERCISES FOR LEGS

October 29, 2013 by Leave a Comment

Matthew Schirm shares a few physical therapy exercises to benefit your legs. IF you have any pain, come see us at San Diego Sports Physical Therapy in San Diego. We will help you regain your strength and improve your health!

A leg injury can limit your activity level.

Physical therapy is an essential component of a rehabilitation program for any leg injury. This entails a logical progression of low-intensity to high-intensity exercises designed to restore any lost flexibility, strength and power so you can return to normal activities as quickly as possible. Consult a physical therapist to develop a program that suits your personal goals and needs. Want to improve your health? Learn more about LIVESTRONG.COM’s nutrition and fitness program!

STRETCHING EXERCISES
Stretching your calves, quadriceps, hamstrings and gluteal muscles will help restore your ankle-, knee- and hip-joint ranges of motion, respectively, depending on the location of your injury. Lengthen the involved muscles until you feel gentle tension, then hold for 10 to 30 seconds, gradually deepening the stretch with each exhalation as you breathe deeply. You can also repeatedly lengthen and shorten your leg muscles in a slow and controlled fashion to stretch them dynamically.

ISOMETRIC EXERCISES
Isometric exercises are appropriate if you’ve injured an ankle, knee or hip joint and consequently moving the joint through a normal range of motion is painful. Performing isometric heel raises, for example, targets the calf muscles. This exercise involves standing on your tiptoes for 10 to 30 seconds at a time. Furthermore, isometric hamstrings and quadriceps contractions may help you recover from a knee injury, and isometric hip abduction, adduction, extension and flexion exercises may help rehabilitate a hip injury.

STRENGTHENING EXERCISES
Perform traditional strengthening exercises when it’s no longer painful to move your injured joint through a normal range of motion. Use your body weight or a resistance band to provide low-impact resistance at first, then increase the intensity by using a barbell, dumbbells or a weight machine for each exercise. Examples of appropriate exercises include heel raises that work your calves, leg curls and leg extensions that isolate the hamstrings and quadriceps, respectively, hip abduction, adduction, extension and flexion exercises on a weight machine and deadlifts, leg presses, lunges, squats and stepups, which work your hip and knee joints simultaneously.

PLYOMETRIC EXERCISES
Perform plyometric exercises at the end of your rehabilitation program, after your injury has healed and you’re ready to resume normal activities again. These power-building exercises are particularly effective for athletes that jump, run and sprint frequently while training and competing. Examples of effective plyometric exercises for your legs include box jumps, depth jumps, lateral hops and long jumps. Do these exercises two to three times per week, progressively increasing the intensity with each training session.

REFERENCES
“Essentials of Athletic Injury Management”; William Prentice and Daniel Arnheim; 2008 “NSCA’s Essentials of Personal Training”; Roger Earle and Thomas Baechle; 2004 Sports Fitness Advisor: Isometric Exercises and Static Strength Training

Read more: http://www.livestrong.com/article/477394-physical-therapy-exercises-for-legs/#ixzz2ikT7NnAa

Filed Under: Uncategorized Tagged With: , , , , , , , , , , , , , , , , , , , ,

Golf Injury Prevention

October 24, 2013 by Leave a Comment

Although golfing does not involve high intensity cardiovascular activity, injury is still possible. Give this article a read to learn more about golfing injuries and ways to remedy them. Then come to see us at San Diego Sports Physical Therapy to rehabilitate your injuries today – 619.756.7500

Many people consider golf a low-level physical activity without much risk for injury. Many injuries can be caused by playing golf, however, including injuries to the ankle, elbow, spine, knee, hip, and wrist.

According to the US Consumer Product Safety Commission (CPSC), there were more than 55,000 visits to hospital emergency rooms for golf-related injuries in 2009.

Types of Golf Injuries
Most golf injuries are the result of overuse. By repeating the same golf swing motion over and over again, significant stress is placed on the same muscles, tendons, and joints. Over time, this can cause injury.

Golfers most often experience hand tenderness or numbness, and may also have shoulder, back, and knee pain. Golfer’s elbow and wrist injuries, such as tendinitis or carpal tunnel syndrome, may also occur.

Golfer’s Elbow
Leading the list of injuries is golfer’s elbow, technically known as medial epicondylitis. Golfer’s elbow is an inflammation of the tendons that attach your forearm muscles to the inside of the bone at your elbow. The forearm muscles and tendons become damaged from overuse — repeating the same motions again and again. This leads to pain and tenderness on the inside of the elbow.

One of the best ways to avoid elbow problems is to strengthen your forearm muscles and slow your golf swing so that there will be less shock in the arm when the ball is hit.

The following simple exercises can help build up your forearm muscles and help you avoid golfer’s elbow. For best results, do these exercises during the off-season, as well.

Squeeze a tennis ball. Squeezing an old tennis ball for 5 minutes at a time is a simple, effective exercise that will strengthen your forearm muscles.

Wrist curls. Use a lightweight dumbbell. Lower the weight to the end of your fingers, and then curl the weight back into your palm, followed by curling up your wrist to lift the weight an inch or two higher. Perform 10 repetitions with one arm, and then repeat with the other arm.

Reverse wrist curls. Use a lightweight dumbbell. Place your hands in front of you, palm side down. Using your wrist, lift the weight up and down. Hold the arm that you are exercising above your elbow with your other hand in order to limit the motion to your forearm. Perform 10 repetitions with one arm, and then repeat with the other arm.

Low Back Pain
Low back pain is another common complaint among golfers. It is often caused by a poor swing. The rotational stresses of the golf swing can place considerable pressure on the spine and muscles.

Also, poor flexibility and muscle strength can cause minor strains in the back that can easily become severe injuries.

Here are some simple exercises to help strengthen lower back muscles and prevent injuries.

Rowing. Firmly tie the ends of rubber tubing. Place it around an object that is shoulder height (like a door hinge). Standing with your arms straight out in front of you, grasp the tubing and slowly pull it toward your chest. Release slowly. Perform three sets of 10 repetitions, at least three times a week.

Pull Downs. With the rubber tubing still around the door hinge, kneel and hold the tubing over your head. Pull down slowly toward your chest, bending your elbows as you lower your arms. Raise the tubing slowly over your head. Perform three sets of 10 repetitions, at least three times a week.

Yoga and Pilates. These exercise programs focus on trunk and abdomen strength, as well as flexibility.

Top of page
General Injury Prevention Tips
One of the best ways to get ready for your golf game might be considered old-fashioned. Before your round of golf, do some simple stretching exercises, focusing on your shoulders, back, and legs. Then get a bucket of balls and hit a few golf balls on the driving range. It not only will help your game, but will make you healthier in the long run.
Protect your skin by using sunscreen. Wear sunglasses to filter out UVA and UVB rays, and wear a hat with a visor to shade your eyes and face.
Make sure you are well hydrated before, during, and after your game. Replace your fluids, whether you feel thirsty or not.
When riding in a golf cart, keep your feet inside the cart. Players have broken ankles when their feet have gotten caught under moving golf carts.
Always be aware of your environment and other players on the course. It is possible to sustain a soft-tissue injury by being hit by a golf ball.
Source: US Consumer Product Safety Commission (CPSC), 2009; Agency for Healthcare Research and Quality.

Top of page
Last reviewed: August 2011
AAOS does not endorse any treatments, procedures, products, or physicians referenced herein. This information is provided as an educational service and is not intended to serve as medical advice. Anyone seeking specific orthopaedic advice or assistance should consult his or her orthopaedic surgeon, or locate one in your area through the AAOS “Find an Orthopaedist” program on this website.

Filed Under: Uncategorized Tagged With: , , , , , , , , , , , , ,

Protect the Lower Body by Working the Core

October 22, 2013 by Leave a Comment

You can work your core a lot, but make sure you perform exercises properly to avoid injury! If you experience any pain, come see us at San Diego Sports Physical Therapy – 619.756.7500

What are the first things you think of when you hear someone talk about working the “core”?
Crunches
Sit-ups
Abs
The list could go on with similar exercises, but if these, and others like them, are the only exercises used, you may be not be working a significant part of the core. The core has been defined (Wilkerson, et al., 2012) as:
The lumbopelvic-hip complex, which is composed of the lumbar vertebrae, pelvis, and hip joints and the active and passive structures that either produce or restrict movements of these segments.

In short, or easier to understand terms, the core is more than just the abs, or the muscles on the front side of the body. The core also includes the muscles of the hips and low back. These muscles are important to the lower body as they assist in controlling the position and motion of the trunk over the pelvis and leg.
In a study by Leetus, et al. (2004), individuals who had sustained a lower body injury were found to have statistically significant differences in strength on hip abduction and hip external rotation exercises compared to non-injured participants. Another study (Wilkerson, et al., 2012), found that low back dysfunction and poor endurance of the core musculature were predictors of injury that could be modified.

By working all of the muscles of the core, individuals can increase core strength and core stability in hopes of modifying lower body injury risk predictors. A few simple exercises that you might consider adding to a workout might include:



Back Extensions on the ground or on a ball as in the picture above

Clamshells as is described below:
For this exercise, position the body in a supine position on the floor with the hips and knees bent about 45 degrees with a mini band around knees and heels on the ground. The knees should be placed beside each other while keeping the band taut.
Movement: Keep one knee stationary throughout the movement. Open the other knee to the outside of the body by performing hip external rotation against the resistance while keeping the heel planted on the ground. Slowly return to the starting position.
Tips: Do not allow the stationary knee to move during the exercise. This exercise can also be done by lying on your side if lacking stabilization in the hips to keep the “stationary”leg/knee from moving.

These exercises along with many other traditional exercises such as crunches, bridges and side bridges may help increase the motor control and muscular capacity of the lumbo-pelvic hip complex leading to increased core stability, which has been found to be a possible modifiable risk factor for lower body injuries (Leetun, et al., 2004; Wilkerson, et al., 2012). While the research is somewhat mixed on the importance of force output compared to endurance of these muscles, for beginners it appears it may be more important to start with muscular endurance.

References
Leetun, D. T., Ireland, M. L., Wilson, J. D., Ballantyne, B. T., & Davis, I. M. (2004). Core stability measures as risk factors for lower extremity injury in athletes. Med & Sci in Sports & Exercise, 36(6), 926-934. doi: 10.1249/01.MSS.0000128145.75199.C3
Wilkerson, G. B., Giles, J. L., & Seibel, D. K. (2012). Prediction of core and lower extremity strains and sprains in collegiate football players: A preliminary study. Journal of Athletic Training, 47(3), 264-272. doi: 10.4085/1062-6050-47.3.17

Filed Under: Uncategorized Tagged With: , , , , , , , , , , , , , , , , , , , , , , , ,

EXERCISES TO STRENGTHEN THE POSTURE & BACK MUSCLES

October 17, 2013 by Leave a Comment

Desiree McKenzie from Livestrong shows us exercises to help with your posture and back muscles. IF you sit at a desk all day, these exercises may be especially beneficial for you!

Healthy back muscles leads to healthy posture.

Exercises that strengthen the back muscles lead to better posture. A slumped posture not only limits the function of breathing, but also can lead to back, neck, shoulder and other muscle problems. Yoga incorporates strength-building exercises that target the back. Healthy back muscles provide support to the entire body and aid the alignment of the head, shoulders, hips, knees and feet. When the body system is inline, the system works in balance and leads to improved posture. Want to get in great shape? Learn more about LIVESTRONG.COM’s nutrition and fitness program!

LIE ON YOUR BELLY
Locust Pose is a basic backward bend prone (lying face down) posture that engages the back, gluteus maximus (buttocks), hamstrings and calve muscles. The exercise strengthens the spine and back muscles and stretches the shoulders, chest and thighs. Lie on your stomach with your forehead on the ground. Extend the arms alongside the torso with the palms facing up and keep the legs straight, hip distance apart. Roll the big toes toward each other to rotate your thighs inward. Root the pelvis, lower ribs and belly into the ground and lift the legs, upper torso and head. Bring your gaze slightly in front of you. Hold the posture for 10 seconds and release. Repeat three times. The spine and back muscles are completely strengthened and the shoulders, chest and thigh stretching improves your posture.

ACTIVELY SIT TALL
Staff Pose is a basic seated spinal extension that strengthens the back muscles, stretches the shoulders and chest and improves your overall posture. Sit with the legs extended in front of you and flex the feet. Bring the arms alongside the hips with the fingertips facing the feet. Press the palms down. Ground the tailbone and legs and elongate the spine with the crown on the head extending toward the ceiling. Stay actively in the pose for 8 seconds.

WORK YOUR CORE
The lower back is part of the body core, and a strong core aids in stabilizing the spine, curbs back pain and promotes healthy posture. An exercise to strengthen your core is done on your back with the knees drawn into your chest. Interlace the fingers behind your head and raise the shoulders. Switch (or bicycle) the left and right leg with one knee bent and the other leg straight. Bring the opposite elbow to the bent knee. For example, straighten the left leg, bend the right leg bent, and bring the left elbow to the right knee.

REFERENCES
Yoga Anatomy; Leslie Kaminoff; 2007
Article reviewed by James Dryden Last updated on: Apr 13, 2010

Read more: http://www.livestrong.com/article/105539-exercises-strengthen-posture-back/#ixzz2hQkVI2U9

Filed Under: Uncategorized Tagged With: , , , , , , , , , , , , , , , , , , , , , , , ,

Lifting

October 10, 2013 by Leave a Comment

Lifting is apart of your everyday lifestyle. Make sure you’re using proper technique in order to avoid injury! Come check us out at San Diego Sports Physical Therapy for help with your other aches and pains!

Improper lifting technique can cause neck, shoulder and back pain and possibly even more serious injuries. Learning the proper way to lift will help you minimize the risk of pain and injury.

Plan ahead before lifting heavy objects. Make sure you have a clear path. This will help you avoid any awkward or sudden movements that can strain your muscles.
Test an object’s weight before lifting by pushing it with your foot. If it seems too heavy, ask for help.
Lift with your legs, not with your back. Don’t lean over an object to lift it. Face the object you intend to lift and avoid twisting. Instead, stand close to the object, bend your legs and keep your back straight, then lift.
Keep feet shoulder-width apart and maintain your balance by distributing the object’s weight equally on both sides of your body.
If a back injury does occur, seek help from a physical therapist. What starts as a minor back injury can progress to a chronic condition without early intervention.

Filed Under: Uncategorized Tagged With: , , , , , , , , , , , , , , , , ,

What are Good Exercises for Those with Bad Knees?

October 8, 2013 by Leave a Comment

We’re always talking about knees and knee pain, but how can you not when your knees do so much for you? If you have knee pain, here are a couple exercises by Brian Sabin to try at home. If you’re experiencing more pain, come see us at San Diego Sports Physical Therapy today!

Knee pain often indicates problems elsewhere.

THE ANSWER
First, realize how often “bad knees” are indicative of a problem elsewhere. Picture a factory with three employees who need to perform different tasks in order for the factory to run efficiently. If two of the employees neglect their job duties, the remaining employee has to perform tasks that aren’t in the original job description. This means the factory would not run as efficiently as possible and, eventually, the overworked employee would complain to management. If only the other two employees would buckle down, the problem would be solved.

In the factory of the human musculoskeletal system, the employees can be considered the hip, knee and ankle. In the case of bad knees, the hips and ankles may lack strength and mobility. The muscles in the feet and core may also not be functioning properly. If any element in that chain is off, your knees may suffer. So do these two exercises to put everybody to work.

SINGLE-LEG ROMANIAN DEADLIFT
Stand on your left foot with the left knee slightly bent. Keeping your hips level, bend forward as far as you can while maintaining a straight line from head to your heel. Do as many repetitions as possible without letting your knee cave inward, then switch sides. Do two to three sets.

HEEL-UNSUPPORTED MINI-SQUATS
Stand on the edge of a step, your weight in the ball of one foot. Let your heel sink down and pause for a second straight-legged. Then, keeping your heel down and making sure your knee doesn’t cave inward, do a mini squat by bending your knee and pushing your hips back. Repeat on the other side for 12 to 20 reps for two to three sets.

ABOUT THE EXPERT
Scott Lynn, PhD, associate professor of kinesiology at California State University in Fullerton, Calif.

Filed Under: Uncategorized Tagged With: , , , , , , , , , , , , , , , , , ,

PEDIATRIC PHYSICAL THERAPY ACTIVITIES

October 3, 2013 by Leave a Comment

Has your child experienced an injuries recently? Pediatric Physical therapy may be a good option for you and your child! Stephanie Romo from Livestrong shares how physical therapy is beneficial.

Physical therapy may help pediatric patients gain functional independence.

Pediatric physical therapy can be beneficial for children with injuries or other physical limitations. This type of therapy encourages children to engage in play and activities of daily living to promote balance, coordination, and fine and gross motor skills. The goal of these therapeutic activities is to encourage improvement in development and greater functional independence. Want to improve your health? Learn more about LIVESTRONG.COM’s nutrition and fitness program!

DEVELOPMENTAL ACTIVITIES
One important goal of pediatric physical therapy is to improve development, and there are a number of activities that encourage developmental milestones to occur. Children typically learn best through playing, and many pediatric physical therapists recommend therapeutic activities that involve play. Activities such as crawling, walking, skipping, running, and utilizing playground equipment are all examples of therapeutic activities involving play. These types of activities help to encourage children to coordinate the use of large muscle groups to move about independently.

BALANCE AND COORDINATION
Balance and coordination are two important components of physical independence that can be improved through physical therapy. Hand-eye coordination is something that children can learn by playing catch, rolling a ball or drawing a picture. For babies and young toddlers, learning to feed themselves with utensils is a great way to encourage hand-eye coordination. Balance can be improved through activities that involve the vestibular system, such as walking on a balance beam or learning to ride a bicycle.
FINE AND GROSS MOTOR SKILLS
Fine motor skills involve the usage of small muscles, particularly those in the hands, fingers, feet and toes. Activities that encourage these types of skills include sorting small objects, painting and molding clay. Gross motor skills include activities that encourage larger muscle groups, such as swimming, riding a bike and jumping on a trampoline. Range of motion is an important part of gross motor development, and pediatric physical therapy will usually include stretches to encourage joint and muscle mobility.
ACTIVITIES OF DAILY LIVING
When your child is participating in a physical therapy program, most of the activities and learning take place in the child’s natural environment, such as home or school. Encouraging your child to participate in normal daily activities can help her reach milestones, improve self-esteem and gain independence. Try involving your child in meal preparation, ask for her help with cleaning the house and let her assist at the grocery store. Each of these tasks involves physical and cognitive elements, which will help children improve both functional and mental ability.

REFERENCES
American Physical Therapy Association: The ABCs of Pediatric Physical Therapy
Article reviewed by Matt Olberding Last updated on: Sep 2, 2011

Read more: http://www.livestrong.com/article/532184-pediatric-physical-therapy-activities/#ixzz2g6z1APKA

Filed Under: Uncategorized Tagged With: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

Physical Therapy Exercises for the Upper Arm

October 1, 2013 by Leave a Comment

You put your arms through a lot. Maybe it’s time to give back to them with a little therapy. Kenneth Hutto has some good physical therapy exercises for you to try! If you have any questions, see us at San Diego Sports Physical Therapy today!

Rotator cuff injuries account for over half of the total reported shoulder problems in the US.

According to AAOS, the American Academy of Orthopaedic Surgeons, 7.5 million people saw their doctor for a shoulder problem in 2006. AAOS points out that upper extremity problems can be caused by anything from playing sports to simply doing household tasks like washing walls. If you report shoulder pain to your doctor, you are likely to be referred to a physical therapist for treatment. Want to improve your health? Learn more about LIVESTRONG.COM’s nutrition and fitness program!

ASSISTED EXERCISE
If you are experiencing pain, a physical therapist will often prescribe assisted exercises for your arms first. The exercise is “assisted” because you will use the one arm to move the other through a comfortable range of motion. This allows your shoulder to move freely without stressing your muscles, tendons or ligaments. To go through assisted shoulder flexion, find a dowel that is roughly three feet long and hold it in your right hand at one end; with your other hand, grasp the dowel in the center. Relax your right shoulder and allow your left arm to push it straight in front of your body through a pain-free range of motion. Repeat for the opposite arm.

ISOMETRIC EXERCISE
Isometric exercises are used by physical therapists to begin strengthening the muscles of your upper arm. During an isometric exercise you will contract the muscle you are targeting without moving any joints. According to the “Journal of Orthopaedic Physical Therapy,” strength in the external rotators of your shoulders is extremely important in the rehabilitation of upper arm injuries. To strengthen your external rotators, stand so your shoulder and the length of your arm are touching a wall. Bend your elbow to 90 degrees while keeping the arm against the wall. Press into the wall with the back your hand — concentrate on your shoulder acting as a hinge so the pressure is on your hand, not your elbow. Hold the contraction for five seconds, rest and repeat 10 times on each arm.
ACTIVE EXERCISE
Active exercises involve contracting your muscles to move joints through a range of motion. Weak elbow flexors in your upper arm could lead to shoulder injury. To strengthen your elbow flexors actively, sit or stand with your elbows straight and your palms facing forward. Lift your hands up to your shoulders and slowly lower them to your sides. If this motion is easy, hold a light dumbbell in each hand. You can lift both arms at the same time or one at a time. Begin with three sets of 10.
STRETCH
Stretching muscles in addition to strengthening them is very important for the function of your upper extremities. To stretch your elbow flexors, sit on the floor or on top of a mat with your arms behind you — your palms should be touching the floor with your fingers pointing away from your body. Scoot your hips forward so they are further away from your hands; you should feel a stretch in your biceps. When you feel a light stretch, hold the position for 30 seconds, rest and repeat three times.

REFERENCES
American Academy of Orthopaedic Surgeons: Common Shoulder Injuries Brigham and Women’s: Total Shoulder Arthroplasty / Hemiarthroplasty Protocol Journal of Orthopaedic Physical Therapy: Concentric Isokinetic Shoulder Internal and External Rotation Baseball Pitchers American Academy of Orthopaedic Surgeons: Shoulder Surgery Exercise Guide Sloan-Kettering: Upper Extremity Exercise Program
Article reviewed by Manisha Parmar Last updated on: Sep 10, 2013

Read more: http://www.livestrong.com/article/365909-physical-therapy-exercises-for-the-upper-arm/#ixzz2g6xRM3C8

Filed Under: Uncategorized Tagged With: , , , , , , , , , , , , , , , , , , , , ,

Preventing Knee Pain

September 26, 2013 by Leave a Comment

Knee Pain

This simple trick from Canyon Ranch physical therapist Dr. Yaov Suprun is so easy! Just do it a few times a day to alleviate that pain you feel in your knees when you stand up, run, or do lunges. From Shape.com

Filed Under: Uncategorized Tagged With: , , , , , , , , , , , , , , ,

A Guide to Lower Back Pain

September 24, 2013 by Leave a Comment

Lower Back Pain

Lower back pain is the worst. But there is a simple move you could do to help relieve your discomfort. Physical therapist Dr. Yoav Suprun from Canyon Ranch in Miami, FL explains exactly why lower back pain happens and how you can stop it. From shape.com.

Filed Under: Uncategorized Tagged With: , , , , , , , , , , , , , ,