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Showing posts from March, 2017

Ankle Pain after Running

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Running is most the natural and widely loved form of exercise, and there are numerous benefits associated with it. Some take it up as a part of their fitness regimen, some for psychological reasons, and some as a sport. Knee, foot, ankle, and calf injuries are the most common form of injuries affecting runners. Among these, the ankle is easily prone to injuries, as this joint between the foot and the leg, and it bears the weight of the whole body and also acts as shock absorbers. After running, knee and ankle pain is a common complaint and can have many causes. It can vary in its intensity and can be a result of injury in either the bones, ligaments, or tendons. Sometimes, it just starts as a slight feeling tenderness and can be quite severe in some cases. It is important to follow proper techniques to avoid ankle pain after running, some of which are discussed below. Causes It is very crucial to follow the tips on safe running to avoid any kind of injuries. There are several reasons…

Shoulder Pain? Isometric External Rotation Exercise

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This exercise is for the rotator cuff and can be done almost immediately with most types of shoulder pain. Begin by rotating the arm outward at the elbow with either resistance from the hand or the wall. Hold for 30 seconds, repeat 5 times every day. It’s safe and not harmful to have a 3/10 rating of pain or less during this exercise.

Shoulder Pain? Isometric Internal Rotation Exercise

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This exercise is for the rotator cuff and can be done almost immediately with most types of shoulder pain. Begin by rotating the arm inward at the elbow with either resistance from the hand or the wall “Wax on/ Wax off”. Do this for 30 seconds, repeat 5 times every day. It’s safe and not harmful to have a 3/10 rating of pain or less during this exercise. 

Shoulder Pain? Isometric Abduction Exercise

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This exercise is for the rotator cuff and can be done almost immediately with most types of shoulder pain. Begin by abducting the arm outward at the elbow with either resistance from the hand or the wall . Hold for 30 seconds, repeat 5 times every day. It’s safe and not harmful to have a 3/10 rating of pain or less during this exercise.

Shoulder Symptom Modification Test

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Ask the patient to perform the movement that causes them pain. Repeat this movement but the second time perform an assisted lift to either the shoulder blade or shoulder. The exact direction or pressure of the hands-on assistance is not important. It’s important to produce a reduction in pain for that particular movement. Once you find a successful movement, repeat with the patient 15 times as a treatment.

Neck Strength Predicts Concussion Risk, Study Says

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New research shows that stronger necks may lead to safer heads. For years, biomechanics researchers have suspected that girls had higher concussion rates than boys in sports like soccer and lacrosse because of gender differences in neck strength. The weaker your neck, the more likely your head will bob around on impact. And concussions are caused by the brain shaking inside the skull. For the first time, new research backs up this conclusion. Before practices and games, athletes shouldn’t just be stretching and strengthening their legs and backs. They should be working out their necks as well. At the fourth annual Youth Sports Safety Summit in early February, the findings showed that presented the findings. During the 2010-2011 and 2011-2012 academic years, athletic trainers collected measurements of head circumference, neck circumference, neck length, and four measurements of neck strength — extension, flexion, right lateral and left lateral — on 6,704 athletes nationwide across th…

How to Remedy Thoracolumbar Fascia Back & Spine Pain

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When you think of pain in the back, the thoracolumbar fascia is not likely the first guess as to what is causing the discomfort and pain you are experiencing. The thoracolumbar fascia is a very important tissue of the body as it is needed for coordinated movement, plus it is an attachment site and a connective element for a number of muscles and joints of the lower and upper back. Therefore, it is not uncommon for pain to occur in the middle or lower back regions stemming from thoracolumbar fascia injury. Thoracolumbar Fascia Back Pain Causes The thoracolumbar fascia is a tough membrane composed of three layers that cover the deep muscles beneath the back, covering the thoracic spine. Muscles are also enclosed within the layers. This fascia tissue crosses the entire low-back area and it connects the shoulder to the opposite hip. This transitional area between the upper and lower half of the body allows forces to be transferred as needed for athletic and daily movement. Besides enabli…

7 Tips to Staying Injury-Free

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Have you ever been just into your first set of lateral raises and felt a pinching feeling? What about being halfway through your run and your knee starts to hurt? What do you do? Do you press through or stop?



There are very few of us that don’t deal with injuries or niggles of some sort. So how can we prevent and manage injuries so that they don’t stop us from living active lives? Here are some tips that we try to use in our training:

1) Listen to your intuition. 
You know your inner voice that speaks to you? Is it whispering or screaming at you? If something really hurts or the pain continues, it’s best to stop. If you have a sharp pain or a pain that is very one sided, something is not right.

2) Keep tension on the muscle. 
Muscles support joints so you want to have tension on the muscle when you are training, you don’t want to be just falling into your joints. You want to slowly lower into a squat, not just drop down and bounce out of the bottom. Keeping the tension on will streng…

Shoulder Impingement Pain? Scapula Muscle Strengthening and Activation

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Begin with tall neutral spine posture. Then bring a resistance band around the back of your thorax and wrap it around both wrists and into both hands. Have your palms face up in the start position with the elbows at about 90 degrees and broaden the shoulder blades. Then punch your hand forward pointing your thumb towards the ceiling and return it to the start. Repeat this 10 times for 3 sets and do it for the other side too! This is a great exercise for shoulder impingement pain caused by weak and poor scapula muscle activation.