Whether you consider yourself an average joe, a weekend warrior, or a restless recovery case, sports therapy can help.
Sports Physical Therapy isn’t just for parents with injured athletes or adults who run marathons every weekend. Sportsmed PT is about more effective exercising and stretching, increased mobility, and pain-free activity. Whether you love rock climbing, swimming, running, playing basketball, or all of the above, this type of therapy can help you stay active for the long haul.
Why Does Sports Physical Therapy Matter?
Sports therapy matters because you have goals and aspirations that require you to stay healthy. Whether your sport is super competitive or as casual as they come, to reach your individual milestones, you need to treat your body well. When you have a tightness or a nagging pain, ignoring it can end up ruining your plans. Derailment from your physical goals can also cause you to be less productive at work, less social, and more irritable. Addressing discomforts with a professional PT or sports therapist rather than letting them build up can keep you at your highest performance both within your sport and throughout the rest of your day-to-day life.
Sportsmed physical therapy can increase circulation and mobility, and offer pain-free activity. It can also utilize more advanced strategies of improving your overall wellness and strength such as dry needling and cold laser therapy. These types of treatments cannot be performed at home and can help get you or your child get back on the field in less time than you were imagining.
Physical therapy for athletes can often include soft tissue mobilization, which is a form of massage using specifically designed tools to stimulate underlying tissues. These underlying tissues can include muscles, nerves, and scar tissue. This stimulation increases circulation, allowing more effective exercising and stretching. Contrary to popular belief, this type of sports therapy is not only utilized after an injury but can help to prevent future injuries and keep your body in top shape before activity.
One of the most popular types of sports therapy solutions includes therapeutic exercise. A physiotherapist can specifically design exercise routines for you, that when performed consistently, can be a form of medicine for the body. If prescribed skillfully, athletic physical therapy exercises can be used to not only strengthen weak parts of the body but also increase overall mobility that can positively affect the way you perform. When exercises are used the right way, they can also re-train muscles, increase productivity, and boost your mood.
Spine and Sport Physical Therapy
If your daily activity is stifled by a desk job or working on a computer during most of your day, you have probably experienced discomfort in your neck, shoulders, and back. To alleviate that discomfort, spine and sport physical therapy is a form of relief for neck pain, back pain, as well as other types of pain.
A common solution to some of these issues is the use of spinal manipulation by an experienced physical therapist. This treatment involves the quick movement of spinal joints, readjusting them into a more comfortable position and releasing pressure between vertebrae. This physiological change often provides instant improvement in mobility and comfort. Sport specific physiotherapy combined with therapeutic exercises can provide longer periods of pain-free activity.
There’s More . . .
One of the most advanced and noninvasive treatments in physical therapy for athletes today is shockwave therapy. This treatment works by introducing high energy sound waves into painful parts of the body. Shockwave therapy enhances blood circulation to regenerate damaged tissue. Actual improvement can be seen with an ultrasound that shows larger blood vessels for more blood flow. Beneficial effects such as thinning of fascia tissue to eliminate tightness can be felt after only one or two treatments. This is an incredible strategy for kickstarting quick recovery for those that want to get back to their active lifestyle as soon as possible.
The Best Part
Sports physical therapy can help you increase mobility range, perform at your best consistently by reducing inflammation and pain, and decrease downtime because of pain or injury.
For those in the Orem, Utah area, looking for preventative therapy, strengthening exercises or quick recovery, Strong Life Physiotherapy offers all types of spine and sports physical therapy for athletes. We know what it's like to want to perform your best at every workout, practice, or game, and unforeseen injuries can really get in the way of that. Let our knowledgeable physical therapist help create a plan that's right for you.
Schedule your appointment today for any sort of sports or other physical therapy services in Orem, UT to help you stay healthy, active, and pain-free!
Hand and wrist injuries happen and when they do it can really throw a wrench in your normal daily life. Things that you used to be able to do with ease are suddenly difficult and sometimes impossible to do without causing pain. Wrist and hand physical therapy, when utilized correctly, can be monumental in recovery. This includes both professional guidance and some self-motivated work on your end.
Luckily, there are a few simple ‘do it yourself’ at-home remedies for wrist and hand injuries that you can do to help ease the pain and strengthen the area of your discomfort.
Follow These Wrist and Hand Physical Therapy Techniques At Home:
Ice and Heat
It’s important to use ice and heat on your injured area but it’s equally important to know which one to use and when.
Ice should be used if your injured area is feeling swollen. You can use gel packs that go in the freezer or just toss some ice cubes in a bag and wrap a towel around it. The ice will help reduce the swelling and eventually provide you with better motion in your wrist and hand.
However, if your area of injury is feeling stiff and achy, a heat treatment may be a better option. The heat can help increase blood flow and loosen joints to give you a better range of motion. You can use a bucket of warm water, heat up a damp towel in the microwave or use a heating pad to help the area of injury.
Rest is Necessary
Remember, rest is just as important as exercising your injured area. You are allowed to take a break especially if your hand or wrist is causing you pain. Unfortunately with injuries, you aren’t able to do everything you are used to doing so it’s important to slow down and take it easy for a little bit to ensure you have the quickest recovery.
Don’t be afraid to ask for help with certain tasks that are difficult due to your injury. Trying to do it yourself could cause you more pain and potentially reinjure the area, thus taking it longer to heal.
Hand And Wrist Exercises
Here are two simple PT exercises you can do at home to help strengthen your injured area:
Wrist And Hand Specialized Physical Therapy
While it’s great to do what you can to strengthen your injury at home, it’s important to talk with your physical therapist to determine what is best for your specific injury. Professionals will be able to help you know what you need to do in order to get back to feeling great.
At Strong Life Physical Therapy in Orem, UT, experts provide hands on physical therapy by using great tools to help speed up the recovery process such as dry needling, shock wave therapy, cold laser therapy and so much more than you are able to do at home.
At-home remedies are great to help strengthen an injured area, however, nothing will help you heal quicker than specialized physical therapy.
It’s always advised to talk with your doctor before performing any exercise on an injured area, that’s why visiting your physical therapy doctor is so important.
Schedule an appointment with StrongLife today at our Orem, Utah office to start your path to recovery with wrist and hand therapy techniques.
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Whether you’re recovering from an injury, or just looking for exercises to keep you active and mobile, home health physical therapy can allow you to keep your body in its best condition so that you can do the things you love. When recovering from a recent injury, surgery, or illness; it can be difficult to know what the best physical therapy exercises are. Start feeling like yourself again and regain strength. The key to exercise is to participate in it consistently. When you are working on strengthening your muscles or re-wiring your brain it is important to utilize repetition of movements, creating habits.
Your brain has a lot of control over how successful you are in the recovery process. When it comes to a lasting recovery, mental energy and influences can be unmeasurable. Think mind over matter.
Physical therapy is simple exercises targeted towards your individual needs. It is best to incorporate them into your daily routine and be consistent in execution. Complete the best physical therapy exercises at home and just keep moving.
Why Physical Therapy at Home?
Depending on your mobility rate, home health physical therapy could be the best option in helping you fully recover. Although visiting a physical therapist is crucial to evaluate your condition and prescribe the best treatment plan for you, there’s a lot of work you’ll have to do at home on your own as well. Participating in home health physical therapy exercises can increase range of motion and improvement of mobility even in between therapy visits.
On your own time and whenever possible, complete the following best physical therapy exercises to get the blood, joints, and muscles moving again. Before you solely depend on physical therapy exercises at home, consult with your physical therapist to know which exercises would be the best for you.
The Best Physical Therapy Practices
The best physical therapy exercises will range depending on whether you need assistance in regaining strength, flexibility/mobility, balancing, or range of motion.
Common instructions when completing the best physical therapy practices include: continue to breathe throughout the exercises, counting out loud will help you keep track of how many repetitions you have completed, listen to your body, and allow consistent resting periods between repetitions.
The following are simple exercises anyone can participate in to improve overall wellness.
Quad Sets – While sitting either on the couch or on the ground, place a rolled-up towel under your knee and flex your foot back and forth stretching the muscles in your quad and knee.
Terminal Knee Extension – Using a foam roller under your knee and sitting on the floor, lift your foot upward until your heel and knee are at the same level. It should extend the muscles in the knee and increase strength.
Lunges - Step one foot forward and bend both knees until your front leg reaches a 90 degree angle. Step feel back together and then repeat motion on the other side. This helps strengthen quads and can help with muscle tone and balance.
Neck Stretches – Roll your head from one shoulder to the other, slowly until you feel a stretch. You should follow a half circle motion and only go as far as you can without pain.
Bird Dog – With all fours on the ground, extend the right arm and left leg out at the same time in full extension, stretching as far as is comfortable. Switch arms and legs to complete the exercise on both sides of the body.
Spine Stretch – Sit on the floor with your feet wider than your hips, start to lean your head forward toward the floor, placing your hands in the middle of the triangle to help pull your core forward. This exercise will stretch the spinal cord.
Ankle Mobility – While standing and supporting yourself by extending one of your arms to a wall or countertop, rock back and forth from your toes to your heel. Repeat exercise on both feet to flex ankle muscles.
Overhead Stretch – Standing with your feet wider than your shoulders, place your arm behind your head, creating a triangle. Use the opposite arm to push your elbow slightly down. This should stretch your triceps and help with mobility in your arms. It also stretches your shoulder and back muscles.
Shoulder pass through – Stand with your feet shoulder-width apart, hold a broomstick parallel to the ground, then extend your arms slowly (while keeping them straight) behind your head.
Standing 3-Way Kicks – Use a resistance band or rubber band placed at your ankles, while standing maintain balance on one foot, use your other foot and extend your foot straight in front of the body, sideways beyond the shoulder, and back behind your upper body.
Sidestepping – Place your feet shoulder-width apart and squat, while maintaining the squat position extend your right leg outward, then switch to your left leg. Transfer the balance from leg to leg. It should be conducted quickly as touch steps.
Standing March – Using a countertop or chair as support, extend your knee (one-at-a-time) towards your chest. Think of a slow-motion band march in place.
RANGE OF MOTION
Arm and Wrist – Sitting in a chair, with your arms loosely on your knees bend your wrists so your fingers point up and then switch direction to point your fingers down towards the floor. Complete in repetitions. Another exercise you can do to improve fine motor skills is while using a rubber band, place your arms in front of your body, just slightly wider than your shoulders.
Hand and finger – Whether you like to sit or stand, make a tight fist then open your hand allowing your fingers to relax. Another simple exercise would be to open your hand and stretch your fingers apart making an exaggerated high-five, stretching all muscles in the hand. This will assist in fine motor skills.
Household items can act as available resources or supports and offer assistance. Common household items that can be used when participating in physical therapy exercises include therapy balls, treadmills, weights, bikes, towels, and straps. Look around your house and see what could be substituted for a weight, rubber band, balancing support, or foam roller.
Benefits of Physical Therapy at Home
Physical therapy exercises should be designed to fit your individual needs. Although there might be consistent exercises regardless of your pain or injury, participate in the ones recommended to you by a trained physical therapist.
The best physical therapy exercises, conducted at home, will relieve you of consistent pain and help you become more mobile. Not only can home health physical therapy assist you in regaining basic strength; it can help you with arthritis, plantar fasciitis, cerebral palsy, and other more serious conditions or injuries such as a spinal cord injury and stroke symptoms.
About Stronglife Physiotherapy
Stronglife Physiotherapy offers the best physical therapy in Orem, Utah. We skillfully prescribe physical therapy exercises to help you with mobility and reduce weakness in the body. We can establish an individualized routine of exercises while helping you – decrease pain, stabilize joints, increase range of motion, re-train muscles, encourage healing, and improve posture. Stronglife Physiotherapy will help you believe in yourself again and stay active without painkillers, surgery, or excessive downtime.
Check out all of the Orem, UT Stronglife Physiotherapy services today to start your physical therapy journey.
Even though you might be out of the hospital, out of a wheelchair or out of a cast there is still more healing to be done. Anytime someone is recovering from an injury it is highly recommended to continue receiving outpatient physical therapy!
Your doctor may give you an option to attend outpatient therapy or not! At that moment, you might find yourself overcome with joy to be out of your cast and excited to not see any medical professionals for a while, but we encourage you to say yes to continued outpatient physical therapy! At Stronglife we understand there is a difference between being cleared VS getting your mobility and strength back long term.
What is Outpatient Physical Therapy?
Outpatient physical therapy is performed by highly trained professionals, just like within inpatient rehab centers. But when you choose outpatient therapy you do not have to commit to inpatient rehab care. You can go home and go about living your normal life. Then however many times a week or month is necessary, you will attend physical therapy during any available office hours.
Your body needs time to shake off the cobwebs and get your strength back! Do not go without physical therapy when you are coming off of an injury.
Benefits to Outpatient Physical Therapy
Patients often find physical therapy sessions are something they look forward to each week. It is incredible to be an active part of your own recovery process. With every injury, the transition back into normal life can be a challenging one and a test of your patience. Without a physical therapist to help measure your progress, it is hard to know if you are pushing yourself too much or too little.
After learning the exercises during your session with your physical therapist, you can go home and continue to practice the prescribed exercises in-between sessions. This will speed up the process and put you in control of your progress.
There are many benefits to continued physical therapy, but one of the most incredible is the relief that can come without using any pain medication. Physical therapy is not only better for you than pain killers but provides long term benefits. With each session comes an increase in mobility and strength, helping patients get their life back!
Stronglife Physical Therapy
Stronglife physical therapy office willingly provides outpatient physical therapy to those in the Orem, UT area. Stronglife has a wide variety of services ranging from therapeutic exercises to shockwave therapy for all ages!
At Stronglife our goal is to help those receiving any sort of physical therapy to be able to overcome their injuries and learn how to prevent future injuries with the proper tools and strengthening exercises.
Visit Stronglife Physiotherapy in Orem, UT Today!
Whether you golf nine holes every morning and run marathons each month, or just enjoy a nightly stroll through your neighborhood, every type of physical activity can take a toll on your body. Gym rats, trail runners, and casual hikers alike, all need to stay in top physical condition to continue doing what they love. Whether you just want to keep being your strongest active self, or something more serious: recovering from a stroke, have chronic pain, struggle with keeping your back aligned, have an aching scar, experience an old nagging ankle injury-- Whoever you are, professional physical therapy could be your answer to relief, increased strength, and a healthier life.
Rediscover your full ability and become healthier, regardless of your preferred physical activity. Stay out of the doctor’s office for sprains/strains, headaches, muscle spasms, neck/back pains, sciatic nerve pain, tennis elbow, plantar fasciitis, or whatever symptom(s) you have that are preventing you from living your fullest life.
What is Professional Physical Therapy?
Professional physical therapy is a great option for improving and maintaining general health and wellness, regardless of your age or activity level. It is a way to help you heal, stay active, and regain energy without pills or surgery. Being preventative can decrease the amount of downtime you experience and allow you to quickly continue to do the things you love.
Benefits of Professional Physical Therapy
Get your life back by utilizing the benefits of professional pt by implementing specific techniques or services to improve your overall health.
Stay Active by Maintaining Good Health
By consistently participating in proper exercises with the assistance of a professional pt, you can better maintain your overall wellness and accomplish your daily tasks – pain-free. If you are consistently active, the chances of developing diabetes or vascular conditions are significantly reduced. You might also minimize age-related issues and lessen chances of experiencing heart and lung disease. Specific physical therapy services that have been proven helpful in keeping people active include dry needling and spinal manipulation.
Regain Strength and Mobility
Professional physical therapy can be an individualized approach to regaining strength and mobility by creating custom plans recommended by your physical therapist. You can then implement these simple exercises to help prevent falling and improve your overall balance. There are dozens of great activities that can help you improve strength and mobility, but a physical therapist is best able to find those that will best fit your circumstance.
Heal without the need for Opioids or Invasive Surgeries
Pain can quickly disrupt your health goals and make you less productive. Instead of looking to a temporary fix like opioids, invasive surgery, or hoping to develop pain management skills, look into physical therapy as it might be the relief you are seeking. It is common for professional physical therapy to be recommended to you by a doctor or medical professional, to help your body heal properly and at a faster rate when it comes to injuries, specifically those associated with sports. It will reduce your recovery time by improving mobility and giving you a higher range of movement. Additionally, recovering stroke or paralysis patients might benefit from professional pt exercises. Physical therapy services including shockwave therapy, dry needling, cold laser therapy, instrument-assisted soft tissue mobilization deep tissue massage, and basic therapeutic exercises can be preventative measures in helping you heal faster and more completely.
Stronglife Physiotherapy in Orem, Utah specializes in professional physical therapy by providing fast and effective treatments. You can get back to your life and on the track, trail, or bike as quickly as possible. Because there are different disciplines within physical therapy, everyone can benefit from the services offered. We provide a variety of services including: Shockwave Therapy, Spinal Manipulation, Dry Needling, Cold Laser Therapy, Instrument Assisted Soft Tissue Mobilization, and Therapeutic Exercise Prescription.
Inquire to see which service would be the most beneficial for you by visiting
Stronglife Physiotherapy in Orem, UT Today!
When most people think of physical therapy, they think of going in to address big injuries or learn rehabilitation therapy solutions after surgery. There is a lot more to it than that, though. A physical therapy evaluation can be beneficial for both rehabilitation therapy and as a preventative measure for many individuals. Proactive physical therapy can allow anyone to excel at their everyday activities, hobbies, and busy lifestyles, while ensuring they are taking the healthiest approach for a longer and more enjoyable life.
There are many differences between a proactive physical therapy approach and a rehabilitative one. However, most physical therapists understand how to use similar tools and techniques to benefit any client that walks through their door. Whether someone is working up ankle strength after a bad sprain, or just wanting to ensure they are doing everything in their power to avoid chronic pain, PT specialists can really help.
We are diving into the differences between proactive physical therapy and rehabilitation therapy so that you can understand all the ways in which physiotherapy can help you improve your life and overall strength.
Proactive Physical Therapy
Proactive physical therapy refers to using PT as a preventative measure, rather than only looking to it once an injury has occured. Most people don’t think of physical therapy until they are experiencing extreme discomfort, but what they don’t realize is how beneficial it can be to ensure those injuries don’t happen in the first place. A physical therapy evaluation can tell you many things that can be done to prevent future pain and injury, so that you don’t have to come in for the rehabilitation therapy later.
While you may have never thought to visit a physical therapist when you weren’t injured, it’s actually very common. Many people add PT checkups to their list along with the dentist and general physicals. As people age and grow, they become increasingly concerned with how to live a longer and healthier life, and avoid the pitfalls of people around them. Ie: back surgery from bad posture, bad knees, and chronic pain that seemed to arise out of nowhere! Often times, these are all things that can be avoided, or at least pushed back to a much older age if we learn healthy tips and exercises to keep our bodies stronger. This is where proactive physical therapy comes in.
Longer, Healthier Life
Firstly, visiting a physical therapist is good just to ensure a longer and healthier life. Like any other form of healthy living, there are plenty of things we can be doing right now to strengthen our bodies in really beneficial ways. Through a simple physical therapy evaluation, a therapist is able to better understand what those things are for each of us, as individuals. This is far more than a generalized list of “healthy-living tips” that you can find on the internet. Instead, your physical therapist is able to look at specific aspects of your life: activities, hobbies, time spent at a desk, and your unique physical wellbeing, to curate a list of ways you can stay healthy.
For The “Gym-Rat”
Visiting a physical therapist with this proactive mentality is especially useful for those that hit the gym hard and often. If we’re being honest with ourselves, it’s usually a matter of time before an injury arises when we spend that much time pushing our body to its limits. It’s even more common for someone who’s in the gym everyday to notice a small discomfort and continue exercising without addressing it. This is the perfect occasion to preemptively visit with a physical therapist who can talk you through ways to prepare your body for the type of stress you’re putting it under. Specific stretches and exercises can make all the difference between getting the most out of your work out and finding yourself having to rest for weeks at a time, recovering.
Before a Large Active Feat
Even if you’re not the type to be in the gym everyday, you may find yourself training for something new, one day. Maybe you set a new years resolution of losing X pounds, running a half marathon, or participating in your first triathlon. Maybe this year you want to try a new sport or help your child improve at theirs! Proactive physical therapy is very useful before taking on these big active goals. A physical therapy evaluation will help you understand where you’re at, and what it will take to reach your goal without putting your body under the kind of stress that will lead to an injury. The help of a professional can even help you reach your goals sooner!
Rehabilitation therapy is probably more familiar to most of us. If you’ve ever gone to the doctor for a surgery or injury, it’s likely that they suggested rehabilitation therapy to help you heal properly and get back to full strength as quickly as possible. These are the times that physical therapy are really crucial to ensuring you don’t develop more serious or even permanent damage down the road.
Sprains, Strains, Post-Op, Etc.
As many people know, rehabilitation therapy is very important to addressing an injury, anywhere from a simple ankle sprain, to post-operative rehab. PT allows you to utilize the most effective tools and learn the best exercises to ensure you are healing quickly, but also correctly, so that your pain doesn’t last long-term
Not just for Injuries
Although it is often used after a big injury, rehabilitation therapy doesn’t have to just come after a serious disability. If you’re having back pain, neck pain, or any other sort of discomfort, these can become far more serious than they may be now. It’s possible that you are partaking in an activity that’s actually causing this discomfort and that could lead to chronic or worsened pain over time. A physical therapy evaluation would allow you to find simple solutions that can not only ease your current discomfort but keep you from the worst case scenario later.
Visiting a physical therapist for discomforts that you wouldn’t even consider an injury is especially useful if you’re experiencing the pain during an activity that you participate in regularly. It is so common to feel a little off, and push through it instead of stopping and finding out what is wrong. A quick PT visit, and you can learn how to continue that activity in a safer and more effective way that will protect your body.
Both proactive physical therapy and rehabilitation therapy can be utilized to improve overall well being and longevity. When used correctly, physical therapy can set an individual up to be more successful at their everyday activities and prevent them from unnecessary injuries. This can help save future medical expenses and allow you to better handle injuries when they do arise.
At StrongLife Physiotherapy, we offer all types of proactive physical therapy and rehabilitation therapy to the Provo, Utah area. Whether you are training for a race, recovering from an injury, or just wanting to live your healthiest life possible, come schedule a free physical therapy evaluation today to see how we can help!
Roughly 31 million people in the United States live with lower back pain. Unfortunately, many of them are choosing the wrong methods to deal with their discomfort. Pain killers may seem like a good option, but often times the relief is only temporary. This is especially true for those who have been living with pain for a number of months or years.
What is Spinal Manipulation?
Also referred to as spinal manipulation therapy, spinal manipulation is the process of using the hands or a tool to apply force to a joint in the spine and can be combined with or exclusively include exercise, massage, and physical therapy.
As the patient lays on a flat surface, the practitioner jolts, presses, or exercises joints to deliver the same relief you may feel when “cracking” or “popping” your back.
Commonly performed is the high-velocity, low-amplitude (HVLA) thrust technique in which a quick, sudden force is applied after the joint is positioned correctly. For individuals needing gentler adjustment, other options are available as well.
The result is a significant remission of pain in the back, neck, head, and other areas. It can occur in the form of exercise, massage, or physical therapy and leads to improved physical function and mobility.
Why Spinal Manipulation?
Changing your mattress, applying heat, and taking pain killers may seem effective for a short time, but spinal manipulation works just as well as conventional methods and can provide long-term relief. A 2010 report in the Agency for Healthcare and Research Quality also equated the therapy’s effectiveness with that of medication.
Living with Back Pain
One of the most common health concerns, back pain affects millions of people. However, its commonplace occurrence may be a hindrance to getting professional help.
Many sufferers point out the lower back as an area of particular concern, with pain lasting days or even years. This delicate area can be difficult to treat without the help of a trained practitioner.
Although spinal manipulation is a very safe and noninvasive procedure, the applied pressure during the procedure may cause soreness and tiredness afterwards, which usually subsides within a day or two.
In extremely rare cases, cauda equina syndrome (CES) may occur. This is when the lower part of the spinal canal narrows and causes pinched nerves. However, It is unknown if there is any connection between spinal manipulation and CES.
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In this post I'm going to teach you the most effective exercises to eliminate plantar fasciitis!
First how do you know if your pain is from plantar fasciitis? The most common sign is heel pain with the first few steps in the morning after getting out of bed. The pain will be on the bottom inner portion of the heel and is tender when pressed on. The pain is worse when walking barefoot on a hard floor. And often times the pain starts after a recent change in physical activity like starting a new exercise program, or a new job that gets you on your feet longer than your accustomed to or increasing running mileage.
The first exercise can provide some quick relief in many cases. It is a toe extensor stretch. This is the opposite stretch of what patients are usually told to do but it's very beneficial to decrease the tension on the fascia and improve blood flow. To perform the stretch bend the toes down using your hand and hold for 20 seconds and repeat this 5 times. You'll want to do this stretch several times throughout the day. It can also be performed by sitting and curling the toes downward and holding that position. Some people may experience some cramping near the arch of the foot, that's OK and this is usually just the readjusting to the new position.
Next is a modified heel raise with rolled up towel underneath your toes. If it is too difficult or too painful start with both feet on the ground but progress to one foot, which will be more effective. Perform 3 sets of 12 heel raises at a slow speed of 3 seconds up, 2 second hold and 3 seconds down. As the exercise becomes easier, perform with a weighted back pack and progressively increase the weight to increase the load on the plantar fascia which will help stimulate healing and strengthening.
Next are gastroc and soleus stretches. This is best done on one leg, dropping your heel off a step and holding for 20 seconds with your knee kept straight to stretch the gastroc and with your knee slightly bent to stretch the soleus. Repeat each stretch 3 times and perform 2-3 times per day.
Do these exercises consistently for 4-6 weeks for best results. Some people will get some relief early on but to get more lasting relief you will need to improve the strength and mobility in your foot and ankle which takes time. So hang in there, and get it done!
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Temporomandibular joint disorder, or TMD, sometimes called TMJ can cause pain in the jaw, face, around the ear. It can cause headaches and make it hard to chew. You can also get locking of the jaw making it difficult to open or close your mouth.
In this video I'll show you some key exercises to resolve your temporomandibular joint dysfunction. These exercises decrease you pain by moving and strengthening the joint and surrounding muscles. It's not a quick fix but some people find they can get relief fairly quickly. You'll also want to figure out the cause of your TMD. Often times it is due to stress which causes day or night time jaw clenching or nervous habits like nail biting, pencil chewing or other things that irritate the joint. To reduce stress I recommend meditation and whichever type of exercise that you enjoy the most You'll also want to start being more aware of how you chew your food. Only chewing your food on one side of your mouth can be a problem and is often the cause or at least a contributing factor. Before I show you the exercises keep in mind that you should start out easy and don't push through pain if any of the exercises are painful. If you have pain just lighten up your pressure or limit your motion to keep pain to a minimum. It helps to do them in front of a mirror to make sure you're doing them correctly.
For the first exercise place the tip of your tongue just behind your two front teeth and keep it there while opening and closing your mouth. Open and close your mouth 10 times. Watch your jaw in the mirror to see if it shifts towards the left or right as it moves. Try to keep it in midline as you open and close.
Now with your mouth slightly open, use the palm of your hand to apply pressure to the side of your jaw and at the same time press back with your jaw into your hand. Check in the mirror to make sure your jaw stays centered in midline and doesn't actually move to the side. Hold for 5 seconds and repeat 5 times on each side.
Now with the jaw slightly open place your palm or thumbs under your chin and apply pressure upward into your chin while at the same time pressing down with your chin keeping your jaw centered. Hold for 5 seconds and repeat 5 times Next we're going to stretch the joint. With your mouth slightly open, and centered and jaw relaxed: apply pressure with the palm of your hand on the chin in a straight backward direction. This requires some firm pressure to get a good stretch. If it's painful just lighten up on your pressure. Hold for about 1 second and repeat 10 times.
erforming these exercises on a regular basis will help build strength and mobility in your TMJ and should help relieve your pain. Do them once, preferably twice a day for at least a few weeks. Some people will get relief more quickly than others but don't give up if it doesn't seem like it's working after a few days. Have a great day, and stay strong!
Thoracic Outlet Syndrome causes numbness, tingling and circulation problems in the arm. It usually just occurs on one side of the body and is caused by tightness in the scalene muscles in the neck. These muscle form a triangle which various nerves and vessels pass through. Tightness in these muscles causes compression which restricts blood flow and interferes with nerve function. Poor posture also contributes to Thoracic Outlet Syndrome. So we need to loosen these muscle up and improve your posture. In this video we'll go over some specific stretches to get to the root of the problem.
First there's an easy test to see if you have Thoracic Outlet Syndrome. It's called the Roos Test. Hold your arms at 90 degree angles like this. And open and close your hands for up to 3 minutes. If it reproduces your symptoms or if you can't hold your arm up for that long then there's a good chance you have Thoracic Outlet Syndrome. When you lower your hands compare the color. The affected side will often appear more pale due to lack of blood flow.
To stretch the scalenes tilt your head back and away from your problematic side. Then rotate toward your problem side and hold this position for 30 seconds. You should feel a good stretch in side of your neck. And sometimes it will cause some tingling in the arm. Start gentle, over time you will be able to handle a stronger stretch. If you don't feel a stretch usually you need to tilt your head further back or more to the side. Play with the angle of stretch until you get it right.
Get in front a doorway. Place your arms in the doorway and lean forward. You should feel a stretch in your chest as your shoulders are pushed back. Hold for 30 seconds and repeat 3 times. You can adjust the height of your arms in the doorway to stretch different parts of your chest. If you get pain or reproduction of your symptoms try different angles to get a more comfortable stretch.
With the head starting in a neutral position bend to the side while applying a gentle to moderate amount of pressure to the head. Hold for 30 seconds, repeat 3 times. To add intensity do the stretch while sitting on your hand and simultaneously applying pressure to the head. Perform these exercises 3 times a day to get relief from your symptoms.
Thoracic Outlet Syndrome is often accompanied by rib dysfunction because the scalene muscles attach to the first and second ribs. You may benefit from a rib manipulation to get further relief from your symptoms. And that's available here at Stronglife Physiotherapy.
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