Health blog Category: Health and Wellness
What is a “frozen shoulder”?
Frozen shoulder is a condition where your shoulder joint becomes painful and stiff, usually resulting from lack of motion or use. The medical term for this is “adhesive capsulitis.” Simply put, your shoulder capsule (which is a connective tissue structure that surrounds your bones and muscles of your shoulder) has tightened up and is restricting your ability to move the shoulder freely.
How do I know if I have developed frozen shoulder?
Read full blogWe Are Safer Than the Grocery Store so There is No Need to Worry!
We Are Safer Than the Grocery Store so There is No Need to Worry!
At LSTC we take pride in having a germ and virus free clinic all the time. We do this through cleaning and disinfecting equipment, exam tables and counters, washing our hands frequently, and staying home when sick. It is safe to say that if you go to the grocery store, you can come here too!
Here are some of the things we have in place to ensure you are safe:
- Masks required to enter the clinic, and throughout your entire session.
Proper Warm-ups
Do you get sore after working out? Or tend to injure yourself working out? If yes, I have a question for you—what does your warm-up look like?
Hopefully, it’s a dynamic warm-up. Dynamic warm-ups are the best type prior to activity because you are activating and stretching the muscles at the same time. This is the best way to ease your body into a workout.
More on dynamic stretching: https://loudounsportstherapy.com/warmup-stretch-performance-10-11-19
When you do not do proper warm-ups, you are at risk for:
- Acute injuries
- Muscle strains
- Ligament sprains
- Delayed onset muscle soreness
- Decreased flexibility overall
An example of a good dynamic sequence would be:
- Hamstring scoops
- High knees
- Butt kicks
- Forward lunges
- Side lunges
- Walk outs
- Jumping jacks
Your warm-up should last about 5-10 minutes and incorporate movements of the upper body and the lower body.
Read full blogBone Health and Fitness by Walking
Walking is a great step to improve bone health and fitness. It is one of the easiest ways to get a workout and it offers many physical and mental health benefits. So, lace up your shoes and go for a walk.
Bones and Muscles Strength
Walking is a low impact exercise, which means that it is gentle on your joints. Unlike running, the amount of stress placed on your joints is much less when walking making it a great exercise alternative for those with knee, hip or back problems.
Read full blogPutting a Spring Back in Our Step
If you suffer from knee pain, arthritis, low back pain or other aches and pains that keep you from being active, there are things you can easily do to become more active and put a spring back in your step.
Change How You Sit
A lot of aches and pains relate to how we use our bodies in the day. Many back pain sufferers actually begin having back pain, because they sit too much.
Read full blogStretches to do From the Couch
If you are someone who works long hours, or spends a lot of time watching Netflix or looking down at your phone, you may feel tight and stiff after a long day. You are not alone! You’re also not alone if you don’t have the energy to do a whole workout after a long work day. With this in mind, here are some simple stretches most people will benefit from doing while on the couch after a long day!
Read full blogStay Active with These Low Impact Activities
Do you have the desire to stay active but your joints can’t seem to keep up with the stresses applied to it with higher impact exercises such as jogging and lifting weights?
A great way to continue to stay active throughout the entirety of your life is to practice low impact activities.
What is a low impact activity?
Low impact activities are those that put less pressure on your joints.
Read full blogA Sprain or A Strain
I’m sure you’ve heard of someone that has had a sprain or a strain or even experienced one yourself. Sprains and strains are common injuries that affect the soft tissues of your body. You don’t have to be an athlete to experience one of these injuries.
People of all ages and activity levels are susceptible to sprains and strains. Sometimes these injuries can be confusing to keep straight, so what is the difference between a sprain and a strain?
Experiencing Headaches?
Have you ever experienced recurrent headaches or ones that appear after neck movements?
There are different types of headaches that respond to different treatments. Some are mild and resolve on their own while others can last for extended periods and can feel debilitating. Headaches can begin to affect ability to do everyday activities and overall quality of life.
If you are experiencing tension or cervicogenic headaches physical therapy will help reduce the symptoms. A cervicogenic headache develops in the cervical spine or neck and radiates to other areas.
Tight Muscles Causing Pain
Tight muscles can lead to decreased mobility, inability to perform every day activities and eventually lead to pain. It is also true that decreased mobility and pain can lead to tight muscles.
Hypomobility
Hypomobility or motion that is restricted due to tight muscles, can occur because of:
- Extended periods of decreased motion
- Sedentary lifestyles
- Poor posture
- Muscle imbalances
- Weakness
- Stress
- Trauma
Stretching
Stretching can be done to help reduce tight muscles leading to more range of motion and flexibility
Benefits of stretching to decrease muscle tightness include:
- Improved range of motion and flexibility
- Overall fitness
- Injury prevention
- Decreased soreness after exercise
- Improved ability to perform every day activities
The Role of PT
In order to keep this new range of motion and flexibility it should be coupled with appropriate strengthening and endurance exercises. That’s what a physical therapist can help with!
If you feel that your muscles are tight and causing pain give us a call today 703-450-4300!
We want to get you on the right path as soon as possible! It is important to be performing stretches that are appropriate for each body part with proper form, intensity, duration and frequency to avoid injury.
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