Health blog
A 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?
Hiking and Knee Pain
I found myself out hiking this past weekend to get out of the house and enjoy the weather which is something I love to do! I’m always amazed how taxing it is on my body, especially my knees as I woke up the next day and hobbled out of bed and down the stairs!
Hiking Downhill VS Hiking Uphill
Hiking is a recreational activity that offers many benefits for the human body! However, the constant pounding endured by the knees during lengthy hikes can wear out the joints and cause inflammation, especially when hiking downhill.
Read full blogRecovering from a Hamstring Strain
The hamstrings are often neglected by many. Hamstring injuries are commonly seen in the PT clinic. The most common injury that we see in the hamstrings is hamstring strains. The hamstrings are a large group of muscles that sits on the back of your thigh. They help extend your hip and bend your knee. They are made up of 3 muscles:
- The semitendinosus
- The semimembranosus
- Biceps femoris
A strain happens when there is a tear in the muscle.
Read full blogPain from Posture: Get Relief TODAY!
Posture is something that we hear about all the time and it’s usually followed by “oh, I have terrible posture”.
Postural weakness in the neck is a problem many of us struggle with. We spend a lot of time sitting whether it is at a desk or on a couch and 9 times out of 10 we are looking down at some kind of a screen. This is the number one reason we have postural weakness.
Discs: Reason for Back Issues
What is a disc?
Your back bone, or spine, is made up of bones called vertebrae that are separated by discs. A disc is made up of a tough outer portion called the annulus fibrosus and a softer inner portion called the nucleus pulposus that is a gel like substance. The two parts that make up a disc help to evenly distribute pressure and force to act as a cushion. There is no blood supply which means that the disc cannot repair itself.
Read full blogPhysical Therapy After Surgery
Do I need physical therapy after surgery?
After having surgery physical therapy can help improve your recovery time with better outcomes! All physical therapy treatments are designed based on each individual’s needs, but will be set around certain guidelines depending on the type of surgery.
Some surgeries such as ACL or rotator cuff repairs have set guidelines with goals that should be met before progressing to the next phase. All of these interventions are customized to fit an individual’s progress, qualities and needs.
Inflammation from Repetitive Stress
Impingement syndrome of the shoulder is a condition in which the muscles and tendons of the shoulder experience inflammation due to repetitive stress from the bones on the soft tissue.
The shoulder joint consists of the:
- Upper arm bone (humerus)
- Shoulder blade (scapula)
- Collar bone (clavicle).
The shoulder has several muscles including the rotator cuff which is most often associated with shoulder impingement.
What Causes Shoulder Impingement?
Read full blogExperiencing 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.
Pain, Weakness, & Loss of ROM
Shoulder pain and weakness are some of the most common reasons people seek help from a medical professional. The design of the shoulder as a ball and socket joint whereas the rounded head of the humerus articulates with the cup-like depression of the scapula giving it a wide degree of movement is why the shoulder is so commonly injured.
This joint is held together by an extensive group of muscles and ligaments that can be weakened by certain types of repetitive forces.
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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