Health blog
Patellofemoral Dysfunction
Pain around the knee or knee cap is generally referred to as Patellofemoral Dysfunction.
Patellofemoral pain syndrome (PFPS) is a condition in which the tissue or bone around the knee is damaged due to injury or overuse. This is commonly seen in athletes but can occur in nonathletes as well.
Causes:
- Muscle imbalances – ITB tightness, VMO weakness
- Alignment of the knee cap
- Overuse or repetitive activity – such as stairs, kneeling, squatting movements
- High impact activities – sports
Pain will generally decrease with rest and ice, but may return with resuming activity.
Read full blogWays to stay active this winter… even while being stuck inside!
If you are anything like me, I like to hibernate during the winter months and stay put inside and away from the cold weather. While staying at home, it can be easy to fall into the trap of staying on the couch and watching movies, sitting at your desk, and doing extra work or basically anything but exercise. Does this sound like you? Below we will discuss how to make moving and doing exercises fun even in the coldest of months or while you are staying home.
Read full blogTop 5 most functional movements to do until you’re 100
Squats
Squatting may be the most functional movement pattern. Now before you get nervous about the word “squat” we don’t mean you have to do heavy weight with a barbell behind your back. Squatting with weight is great if you have good form and are looking to build strength and muscle in the legs but squatting also means sitting down into a chair, getting up and down from the toilet and so much more.
Read full blogLower Back Injuries in Specific Sports
Exercise is an important part of a healthy lifestyle, and sports are one approach many people choose to use to get their exercise.
Lower Back Injury: The lower back is subject to a great deal of strain in many sports. Sports that use repetitive impact (e.g., running), a twisting motion (e.g. golf), or weight loading at the end of a range-of-motion (e.g., weightlifting) commonly cause damage to the lower back.
- Causes: A violent or jerking motion or an over-extension of the back muscles usually causes back muscle strains.
When Do I Use Heat VS Ice with an Injury?
When do I use heat VS ice with an injury?
We have all had the thought after we get inured – should I apply heat or ice to this? Will one be better than the other or will I make things worse if I use one vs the other?
Continue reading below to find out whether you should use heat or ice with these common injuries.
Acute injuries:
An acute injury is defined by an injury that happens suddenly and is usually associated with trauma.
Read full blogLateral Epicondylitis or ‘Tennis Elbow’
Lateral Epicondylitis or Tennis Elbow is a commonly seen injury in physical therapy. This injury impacts the outside or lateral part of the elbow and can be very painful for those suffering from it. This injury can impact all ages and all activity levels, not only athletes.
Causes:
Lateral Epicondylitis is an overuse injury. It is caused by performing repetitive actions or vigorous actions that cause an inflammation of the muscle tendons on the outside of the elbow.
Read full blogPatellofemoral Pain and Treatment
Patellofemoral pain is a term used to describe a generalized aching or sharp pain located at the front (anterior) of the knee most often located on the underside of the kneecap (patella). This injury is most often referred to as runner’s knee, but can also have other causes.
This is one of the most common injuries people suffer from and is proven to be helped through conservative treatment. Physical therapy is the conservative method of treating injuries, which means surgery isn’t needed in order to get better!
Patellofemoral pain can present with movements such as:
- squatting,
- climbing stairs,
- running,
- walking,
- and other activities where the weight is shifting forward onto the knee.
Shin Splints, What are They?
Have you ever experienced pain in the front lower portion of your leg after trying new activities? This is called Medial tibial stress syndrome, also known as shin splints. It is the overuse of the muscles and tendons that make up the front of the shin and causes inflammation and irritation.
Causes of Shin Splints:
- Change in activity – such as beginning a running program and not properly progressing. Increasing intensity by performing at a faster pace or further distances increase your likelihood of developing
- Type of surface activity is being performed on – hills and uneven surfaces will challenge muscles in the different way than on flat hard surfaces
- Overuse and repetitive activities
- Shoe wear may have an impact as well if worn out or not supportive enough
Pain will generally decrease with rest and ice, but may return with resuming activity.
Read full blogHow to Prevent Injuries this Winter
With the winter weather here, there is usually that fear in the back of our minds that we are going to hurt our back or get injured. This can especially happen if in previous years you shoveled wrong and tweaked your back, shoulder or slipped on some black ice.
Fortunately, most of these injuries can be avoided if you prepare and understand the nature of the injury or know what to look out for!
Read full blogFrozen Shoulder
Frozen shoulder, also known as adhesive capsulitis, is a condition in the shoulder that causes the capsule that surrounds the shoulder joint to become inflamed and freeze up causing pain and loss of mobility.
What Causes Frozen Shoulder?
- Inflammation to the joint capsule or surrounding soft tissue structures
- Injury or trauma causing lack of movement of the joint
- Random onset
What are the symptoms of frozen shoulder?
Read full blog
