DO YOU FEEL PAIN IN YOUR GROIN, THIGH OR BUTTOCK? IT COULD BE HIP OSTEOARTHRITIS (OA)
Osteoarthritis (OA), is a common condition that usually presents in people 50 years of age and older. OA is often a result of “wear and tear” that occurs within the joint and affects the articulate cartilage. Over time the cartilage will degenerate and gradually decrease becoming rough and frayed. As a result the joint space will narrow and the two bony surfaces will run against each other. This will often result in bone spurring and inflammation ultimately causing pain and stiffness. Pain can present in the groin, front of the thigh to the knee and/or buttock. OA in the hip can cause difficulty performing normal daily activities such as bending over to tie a shoe, getting up from a chair, or taking a walk. Early medical intervention including Physical Therapy (PT) can help to manage the symptoms of OA and in some cases even slow the degenerative process. PT will include manual therapy to address pain and soft tissue restriction while supervised exercise will focus on mobility and strength.
MAY
22
ESSENTIAL EXERCISES TO RELIEVE BACK PAIN
Almost everyone can suffer from lower back pain at some point in their life. If you’re one of the lucky ones, the pain is caused by a specific activity, which if avoided, can resolve with rest, over time. Unfortunately, not everyone is that lucky and some must learn to manage chronic back pain.
Fortunately, there are things YOU can do to manage the pain, alleviate the symptoms and minimize recurrence. The first step is to understand what causes it, eliminate the cause and create an exercise plan to prevent or minimize a flare.
Common causes of back pain include:
• Poor posture
• Weak back
• Weak abdominal and gluteal muscles
• Lack of flexibility
• Weight gain
• Lifting incorrectly
If your back pain is acute and severe, avoid the cause of the pain, rest and apply ice two to three times a day. Cold is especially effective when active inflammation produces severe pain and joint swelling. Cold applications must be used with caution to avoid skin damage. Depending on the severity and duration of the back pain, you should consider consulting your physician and/or physical therapist.
Exercise is the most effective way to relieve back pain
Exercising to relieve pain is ironic, of course, because when one suffers from back pain, the mere thought of exercising sounds painful. But the purpose of the exercise is to strengthen the muscles surrounding the spine so that you reduce the risk of back pain.
Benefits of exercise to relieve pain:
• Stimulates endorphins, the body’s natural painkillers
• Improves blood flow to discs, joints and muscles which relaxes painful spasms and accelerates healing
If your back pain occurs occasionally and is mild in nature, exercise can help. If you are not routinely physically active, start your exercise program slowly. Your physical therapist or certified fitness professional can create an exercise program that will not exacerbate your back symptoms.
Exercises to alleviate back pain:
Knees to Chest
Hip Flexor and Hamstring Stretch
Lumbar Rotation
Press Up
Abdominal Strengthening – Crunches on the exercise ball
Gluteal Bridges
Back Roll on a foam ball
Don’t give up because you don’t see results quickly.
Lower back pain can be debilitating but doesn’t have to be if you are determined to make it better. If you have suffered from chronic back pain for some time, it can take weeks or months before you will notice the difference.
Consider an exercise program tailored to your body
Exercise programs are tailored to each individual depending on the current level of pain. They are coupled with proper lifting techniques and weight loss, if needed, can eliminate or reduce back pain significantly.
Exercise programs include a variety of stretching and low impact aerobics, like walking or cycling. Swimming is an excellent alternative to higher impact cardiovascular exercises, too. The exercises are monitored and should progress gradually.
To design a fitness program specifically to address your back pain Contact Riviera Sports today: 310-316-3577
Frank Croasdale, MPT, along with his team of healthcare professionals, will create and design a fitness program tailor-made to your health and fitness goals. Whether you are starting a fitness program to lose weight, preparing for a 10K race, fine tuning your exercise & nutrition plans or rehabilitating an injury, the RSPT healthcare team will use the latest techniques and offer comprehensive services in a comfortable, boutique environment to deliver the results you want!
Our physical therapy services include: personal training, pilates, nutritional counseling and other wellness packages.
MAY
20
STRETCHING - IS IT ALL THAT IMPORTANT?
Stretching is a very important component to exercise, not only for flexibility and performance outcomes, but also for the prevention of injury. Have you ever tried stretching without warming up first? Many of us stretch prior to warming up, which is not very beneficial. The benefit of increasing flexibility through stretching comes from a muscle that is warm due to increased circulation.
What is Static Stretching?
Static stretching extends your muscle to the end of its range of motion, while your body is not moving (static). You hold the muscle in that position without pain, for a specific period of time, then repeat 2 to 3 times. Many individuals use static stretching as their main source of stretching, whether it is before, during, or after exercise. Research has shown static stretching improves flexibility of a muscle, is one of the safest techniques in stretching, and is best used after exercise to cool down.
Examples of static stretching:
• Hamstring stretch
• Quadriceps Stretch
• Posterior Capsule Stretch
• Head Bend
• Arm and Shoulder Stretch
• Trunk Rotation
What is Dynamic Stretching?
Dynamic stretching uses movement to move the muscle through its range of motion. Dynamic stretching techniques are functional, and focus on the type of activity an individual participates in. They are also controlled and never vigorous or bouncy at the end of range. This type of stretching is beneficial when used as part of a warm-up routine, prior to exercise.
Examples of static stretching:
• Walking Lunges
• Torso Twists
• Leg Swings
What type of stretching is most beneficial?
Neither one or the other is most beneficial, but what is important to understand is when to use each type of stretching. Research has shown dynamic stretching to be used as part of a warm-up routine, and static stretching to be used after exercise in order to allow for the body to continue cooling down.
If you can incorporate proper stretching techniques, you can prevent injury and consistently benefit from your exercise program or activity!
how toIf you have any questions, please feel free to call us at 310-316-3577 for more information about our medical fitness services.
Written by: Christina Vincze, MS, ATC
MAY
20
BEAT THE HEAT - PREVENTING DEHYDRATION
As we head into the end of summer, many athletes are starting up their competitive sports leading into the school year. The months of August and September typically have high temperatures, and athletes may be more prone to dehydration and heat illnesses. It is important for the athletes as well as parents to educate themselves on proper hydration techniques.
What is dehydration?
Dehydration is termed as a loss of fluids in the body that can cause fainting, muscle cramps, and in serious cases, organ failure, shock, and other life-threatening conditions such as heat exhaustion and heat stroke. In athletes, the majority of fluid loss during dehydration is caused by sweat or exercise, with the lack of proper pre-exercise hydration.
How do I prevent dehydration?
Proper fluid intake prior to exercise can help prevent dehydration. The athlete should consume 500 to 600mL of water 2 to 3 hours before exercise, and 200 to 300mL of water 10-20 minutes before exercise.
Hydration status decreases due to sweat and urine release, so therefore the athlete should continue to hydrate during exercise, ingesting 200 to 300 mL every 10 to 20 minutes
Should I continue to hydrate after exercise?
Yes! Hydration after exercise is done to correct any fluid loss accumulated during exercise, especially during high temperatures. Within 2 hours, rehydration should focus on specific components not only including water. These include replenishing glycogen stores through carbohydrates, and electrolytes in order to speed re-hydration.
Should I consume sports drinks?
Sports drinks have been found to be more effective than water for fluid replacement and rehydration. Fluids that are lost through sweating during physical activity contain sodium, and when an athlete replenishes with a sports drink such as Gatorade, electrolyte replacement takes place. Not only does a sports drink replenish electrolytes, it contains and provides energy in the form of carbohydrates, which is very important during activity for working muscles. When an individual is focusing on rehydration with the quickest fluid absorption rate, the optimal level of carbohydrate to consume is 14 grams per 8 ounces of water.
Not all sports drinks are the same, however. Some Gatorades have a very high content of sugar, which should be avoided when consuming for rehydration and energy. When a sports drink is properly formulated, there should never be reason to dilute the drink. Many people have a preference towards one sports drink or another, and there is not one strict answer as to what the “best” one is to consume. Go try them out for yourself, and see what works best for you! Some examples include: Gatorade (G2), Heed, GU Electrolyte Brew, and Clif Shot Electrolyte Drink.
Many athletes participate in two-a-day practices in high heats that will require proper hydration to be extremely important in order to prevent any serious dehydration and further heat illnesses. For not only athletes, but also individuals who are exercising in the high heat, these simple hydration recommendations should be taken into consideration in order to ensure a healthy, successful start to a new season of athletics!
If you have any questions about our Sports Athletic Training services, call us today: 310-316-3577
MAY
18
THE IMPORTANCE OF CROSS TRAINING
All too often, I see clients in our physical therapy office who are suffering from overuse injuries as a result of playing too much of a single sport.
Case in point, John recently came into the office with elbow pain. Not surprisingly, John plays tennis four times per week but doesn’t do any alternative cardiovascular exercise, stretching or strengthening on his off days. As a result, John started experiencing a little elbow pain several months earlier, which he managed with over the counter anti-inflammatories but it has progressively worsened over time and now the pain is persistent. If John would have been routinely strengthening his rotator cuff and stretching his wrist extensors at the gym, he might not have developed this orthopedic injury or it may not have progressed until possibly later in life. In addition, if he incorporates non-impact sports such as cycling or swimming, he may experience better endurance on the tennis court and increase his overall strength.
The most recent demonstration of cross training was seen at the Olympics. Our Olympic “Heroes” all cross train as part of their fitness regimen. Whether it was Usain Bolt running, Michael Phelps swimming or Gabrielle Douglas’ gymnastics floor performance, each one combined their sport with other forms of exercise such as stretching, weight training, endurance work, core strengthening or interval exercises. This allows them to keep their bodies healthy and strong yet simultaneously continue to train in their sport without the challenges of overuse injuries and pain.
The bottom line is that in order to play your favorite sport for a long time, you must strengthen and stretch the muscles that are required to perform that sport. You also need to identify alternative exercise that doesn’t abuse the same joints. If you need suggestions on a cross training fitness regimen or would like to work with one of our healthcare professionals, call us today at 310-316-3577 .
By: Frank Croasdale, PT, DPT
MAY
11
DO YOU HAVE KNEE PAIN?
Have you ever experienced pain around or under your kneecap? This pain is also known as anterior knee pain or patellofemoral pain. Each year, around 2.5 million runners are diagnosed with this type of knee pain. This problem can also decrease the amount of exercise or sport people will perform for up to 5 years after the onset of the injury.
What is the cause of anterior knee pain?
Most physical therapists will agree that there are a number of factors that can contribute to patellofemoral pain. In a thorough physical evaluation, a therapist will most likely look at your hip or gluteal strength, quadricep or thigh strength, the tracking or alignment of your kneecap, and the mobility at your foot and ankle. All of the above factors can affect the mechanics between the kneecap and femur thus causing anterior knee pain.
What are the best treatments for anterior knee pain?
After the physical evaluation, the therapist will aim treatment at what factors they feel are contributing most to the pain. Those treatments may consist of hip or gluteal strengthening exercises, quadricep or thigh strengthening exercises, taping or bracing of the knee, mobility exercises for the foot or ankle, and orthotic fabrication.
Prognosis of anterior knee pain
The expected time of recovery will vary for everyone as we are all different and in different stages of the injury. However, most people will start to notice significant improvement within 4-6 weeks after initiation of treatment. The key to success is consistent physical therapy and a thorough home exercise program prescribed by your therapist!
MAY
12
SAVE TIME AND MONEY WITH "DIRECT ACCESS" TO PHYSICAL THERAPY
Did you know that you can access physical therapy services directly, without a physician referral?
In California, and many other states, you just pick up the phone and make an appointment.
Benefits of Direct Access:
1). Evaluate the problem sooner
2). Musculoskeletal conditions caught in early stages can often be corrected and addressed with just a few physical therapy visits
3). Lower out of pocket costs due to reduced office visits and unnecessary testing
4). Most health insurance plans cover Physical Therapy services, including Medicare for some services
A recent study published in the journal, Health Services Research, compared 63,000 cases of people who directly accessed Physical Therapy services with those referred by a physician. The study revealed overall lower costs for those who used direct access.