Health blog Category: physical therapy
Sore Hip & Getting Relief
What is hip pain?
The hip is comprised of the acetabulum- a ring shaped surface, and the head of the femur- a ball shaped structure. It’s where the leg attaches to the trunk. The hip has the functional ability to rotate out (external rotation), rotate in (internal rotation), move forward(flexion), move backward (extension), move toward the center of your body (adduction), and move out from the center of your body (abduction). Conditions named for the hip are those associated with pain during production of any of the above movements and/or pain located at your hip bone or inner thigh region with activity.
Why is it so confusing?
Read full blogCommon Lower Extremity Injuries & Prevention
When people think of physical therapy the first thing to come to mind is often ‘injury.” While physical therapy is instrumental in solving injuries and improving functional deficits, it can also be used to prevent injuries specifically in the sport’s world. Read below to hear some common lower extremity injuries in athletes that can be avoided.
ACL/MCL sprain or tear
- Function: these ligaments reside in your knee and prevent the bones from moving too far out of place
- Common reasons for injury:
- Twisting and planting the leg
- Usually occurs in contact or high impact sports (soccer, football, etc)
- Weak hips and quadriceps muscles lead to poor positioning of the knee and put an athlete at higher risk for injury
- Ways to prevent injury:
- Physical therapist and athletic trainers can test strength and perform special tests to determine if you are at high risk for these injuries
- Strengthening hip and isolating certain muscle groups including the quadriceps improves knee positioning
- Agility drill practice with a PT or ATC can improve athlete agility and reduce injury risk
Meniscus tear
- Function: the meniscus sits between the tibia and femur of your knee joint and provides cushioning to improve joint mobility
- Common reasons for injury:
- Twisting and planting the leg
- Usually occurs in contact or with repetitive activities (soccer, running, etc)
- Weak hips and quadriceps muscles lead to poor positioning of the knee and put an athlete at higher risk for injury
- Ways to prevent injury:
- Physical therapist and athletic trainers can test strength and perform special tests to determine if you are at high risk for these injuries
- Strengthening hip and isolating certain muscle groups including the gluteus medius can improve knee positioning
- Agility drill practice or functional strengthening with a PT or ATC can improve athlete agility and reduce injury risk
ITB Syndrome
- Function: the ITB attaches from your hip muscles and all the way down the outside of your leg and ultimately the knee and patella to improve knee mobility and function of the hip muscles
- Common reasons for injury
- Weak hip musculature or decreased stretching/mobility
- Usually occurs in sports involving repetitive activities (running, jumping, biking, etc)
- Ways to prevent injury:
- Physical therapist and athletic trainers can test strength and measure flexibility to determine if you are at high risk for these injuries
- Strengthening and isolating hip muscles can improve function of the ITB
- Stretching and flexibility training helps to decrease tightness of the ITB and attached muscle groups
- Functional strengthening with a PT or ATC can improve mobility and reduce injury risk
Ankle Sprain
- Function: these ligaments reside in your ankle and prevent the bones from moving too far out of place
- Common reasons for injury:
- Weak ankle musculature and posterior chain strength (glutes/hamstrings/hips)
- Specific positioning of the ankle that cannot be recovered due to decreased strength
- Usually occurs in agility tasks including running, cutting, or drills
- Ways to prevent injury:
- Physical therapist and athletic trainers can test strength and measure flexibility to determine if you are at high risk for these injuries
- Strengthening and stabilizing ankle musculature can improve ankle stability and decrease chance for injury
- Stretching the ankle can also help to improve ankle mobility and reduce injury risk
- Functional strengthening and agility training with a PT or ATC can improve mobility and reduce injury risk
Physical therapy has many benefits that don’t have to mean getting an injury.
Read full blogProper 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 blogCommon Injuries with Running
Have you recently started running and are having pain? Increased your mileage and having pain? Increased speed and having pain?
Types of Injuries
All levels and types of runners may experience pain at one point or another. Running injuries most commonly affect the knee, lower leg, and foot. Some of the injuries seen are:
- Knee pain
- ITB Pain
- Patellar tendonitis
- Hamstring strain
- Calf pain
- Achilles Tendonitis
- Plantar Fasciitis
Overuse and training past the point of fatigue, are generally what leads to injury, as the specific structure is unable to perform properly.
Read full blogIs Your Desk Job Causing Pain?
As we progress through this ever-changing, technologically advanced world, more and more people have desk jobs and sit for the large majority of their day. This can be problematic as the human body was designed to be upright and mobile. When we put ourselves into a position that is sub-optimal and hold it for hours on end, we are doing damage to the structures that we are stressing.
What are common issues associated with sitting for 8+ hours a day?
Read full blogDizziness vs. Vertigo
Have you ever gotten out of bed too quickly and felt funny in your head? Have you ever rolled over in bed in the middle of the night and woke up with the room spinning? What exactly is the difference between these two sensations?
Dizziness vs. Vertigo
Dizziness is a catch all term describing multiple things. Dizziness can be lightheadedness, unsteadiness while walking, and/or vertigo. Vertigo itself is the sensation of the room spinning or even you spinning.
Why Do We Experience Dizziness?
Read full blogCommon Causes of Low Back Injuries
The single most common cause of lower back pain is a torn or pulled muscle and/or ligament. The lumbar spine, or low back, is a remarkably well-engineered structure of interconnecting bones, joints, nerves, ligaments, and muscles all working together to provide support, strength, and flexibility. However, this complex structure also leaves the low back susceptible to injury and pain.
Common causes of sprain and strain include:
- Lifting a heavy object, or twisting the spine while lifting
- Sudden movements that place too much stress on the low back, such as a fall
- Poor posture over time
- Sports injuries, especially in sports that involve twisting or large forces of impact
Common Injuries and their symptoms:
- Lumbar Herniated Disc
- The jelly-like center of a lumbar disc can break through the tough outer layer and irritate a nearby nerve root.
Common Shoulder Injuries for Non-Athletes
Many of us out there have not played much sport in our lives or have only done it very infrequently. In that case, we are not always subject to many of the injuries that athletes or weekend warriors are subject to most often. In this blog, I’ll talk about some common injuries for those of us who are not often on the court or field.
Shoulder Impingement:
This term refers to a phenomenon that happens in the shoulder joint where your upper arm bone, or humerus, your collarbone and shoulder blade are pinching some of the structures that lie in between them.
This can happen because of many factors:
- bone spurs on the shoulder blade or collar bone near where your humerus/upper arm bone is.
Tips to Avoid These Three Common Back Injuries
Take a look below to see some of the common injuries and some tips to avoid back pain.
Herniated/bulging disc:
This injury commonly occurs with an increased load from bending forward such as lifting or pushing a heavy object, falling, or sitting for a long period of time. The best way to avoid a herniated disc is:
- To follow proper lifting mechanics
- Build up good core strength
Core strength is associated with the deep abdominal muscles and muscles surrounding the hip or glutes.
Read full blogFreezing, Frozen, Thawing
Frozen shoulder, or adhesive capsulitis, is a common shoulder issue that involves the first layer around the shoulder joint called the joint capsule. The capsule begins to thicken and tighten around the joint. It’s pretty typical to see a gradual loss of motion in the shoulder accompanied by pain in multiple motions.
Stages of a Frozen Shoulder:
Frozen shoulder involves three different stages. Each stage may take up to a few months:
Freezing: Pain starts to occur and the range of motion of the shoulder begins to decrease.
