knee — Page 2

McKenzie Exercises for the Neck

September 12, 2017 by admin

By KEITH STRANGE

Overview
The McKenzie rehabilitation method is a physical therapy methodology that teaches patients exercises to help manage pain that originates in the spine, according to Wellness.com. It is also effective at treating chronic neck pain that is caused by long-term force in one direction by helping to restore range of motion in your neck. You should always check with your doctor before starting any rehabilitative exercise program.

Lying Neck Stretch
This exercise is performed while lying on your stomach and can be effective at helping alleviate neck pain caused by stiffness. Lie down on your stomach with both arms relaxed at your sides and your head turned to one side. Relax and allow your body weight to stretch your neck in the direction your head is turned. Steps Physiotherapy recommends you hold this position for five to 10 minutes and perform this exercise several times throughout the day.

Chin Tuck
The McKenzie chin tuck, or head retraction, can be performed either from a sitting or standing position and can help lengthen the upper spine, according to Dr. Shane Mangrum. It is performed by keeping your eyes focused on something in front of your and pulling your head back toward your shoulders, while keeping your head as stationary as possible. On the website, BackExerciseDoctor.com, Mangrum suggests you perform the chin tuck multiple times daily to help alleviate neck pain.

Neck Mobility Exercises
These exercises can be performed from either a standing or sitting position, and include range of motion activities for your neck. Stand or sit with your mouth closed and your eyes facing forward. Begin by moving your neck to one side with your eyes still facing forward and hold this movement as prescribed by your doctor. Repeat on the other side. Follow these exercises by turning your head slowly to one side, then the other, using slow and controlled motions. Repeat these exercises as directed by your physician.

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Knee Pain? Solution: Work your glutes.

March 3, 2015 by admin Leave a Comment

Many of us will experience different degrees of knee pain at least once in our lifetime. Factors that can affect the level of knee pain include: faulty movement patterns, muscle force and/or length, posture/alignment and physical activity (occupational, recreational, self-care activities). Many health practitioners choose to treat just the symptoms of knee pain; using modalities such as kineseotape, medication, ultrasound, and inconsistent massage which offer short term relief. To treat the underlying mechanisms of knee dysfunction it is prudent to include: therapeutic exercises to strengthen the glute maximus/medius muscles; self myofascial release with foam roller of quadriceps, hip flexors and gastrocnemius/soleus complex; corrective exercise to improve faulty movement patterns; and manual therapy such as joint mobilization.

After taking a continuing education course on Functional Biomechanics of the Lower Quarter taught by Christopher Powers, PhD, PT and Co-Director of Musculoskeletal Biomechanics Laboratory at U.S.C., I realized the relationship between hip/glute weakness and knee pain. Hip motions that can influence the knee are femoral internal rotation and adduction. These motions if unchecked by strong glute maximus/medius muscles will cause a Genu Valgus (knocked knee) stress on the knee complex. This hip extensor/abductor weakness combined with quadriceps overuse will cause increased patella-femoral joint reaction forces and thus knee pain.

Many personal trainers and even physical therapist would incorrectly treat knee pain with numerous quadriceps strengthening exercises, but this inherently leads to more quadriceps overuse and thus no significant improvement in knee symptoms. Therapeutic exercises to strengthen glute maximus/medius include: bridging, sidelying hip abduction with external rot/extension, quadruped hip motions, single leg stance activities with progression to functional/dynamic movements that require hip/knee stability.

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Physical Therapy Exercises for Runner’s Knee

July 3, 2014 by admin Leave a Comment

Running is a popular form of exercise, but can be very hard on your body. Keith Strange offers some good exercises to help with “runner’s knee” in this article posted on Livestrong.com. For more questions give us a call at 619-756-7500!

Runner’s knee is an overuse injury that can result in pain when bending your knee.

Runner’s knee, or patellofemoral pain syndrome, is a condition that causes a dull or aching pain around or under your kneecap, according to the American Academy of Orthopaedic Surgeons. This condition can be aggravated by walking up or down stairs or when squatting down or bending your knee for an extended period of time. Treatment for this condition often includes exercises designed to help you build strength and flexibility in your thigh muscles.

Standing Hamstring Stretch
Stand in front of a chair or stool that is about knee height. Place the heel of your injured leg on the stool with your toes pointing toward the ceiling. Lean forward at your waist until you feel a stretch in the back of your thigh. Hold this stretch for up to 30 seconds and relax. Repeat. Be sure that you keep your shoulders positioned directly in line with your hips when performing this stretch.

Standing Quadriceps Stretch
Stand in front of a counter or wall for support. Place the hand of your uninjured side on the wall with your uninjured leg farthest away from the wall. Bend your injured knee and reach down with your other hand and grab your foot around your ankle. Use your hand to pull your ankle toward your buttocks until you feel a stretch along the front of your thigh. Hold this stretch for 15 to 30 seconds and relax. Repeat.

Quadriceps Sets
Sit down on the floor with both legs extended in front of you and your toes pointing toward the ceiling. If necessary, you can place a rolled-up towel under the back of your injured knee. Press the back of your knee into the towel by contracting the muscles along the front of your thigh. Hold this contraction for about five seconds and relax. Repeat. You can ensure that you’re performing this exercise correctly by placing your hands on the front of your thigh to feel your muscles contract.

Straight Leg Raise
Lie down on your back with your injured leg extended and your toes pointing toward the ceiling. Bend your other knee and place the sole of your foot on the floor. Keep your injured knee straight and lift your heel about eight inches off the floor. Hold this position for a few seconds and use a slow and controlled motion to lower your heel back to the floor. Repeat.

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McKenzie Exercises for the Neck

Knee Pain? Solution: Work your glutes.

Physical Therapy Exercises for Runner’s Knee

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