Notice: Trying to access array offset on value of type bool in /var/www/wp-content/plugins/convertplug/convertplug.php on line 216

Deprecated: Function get_magic_quotes_gpc() is deprecated in /var/www/wp-content/plugins/convertplug/convertplug.php on line 1464

Notice: Function _load_textdomain_just_in_time was called incorrectly. Translation loading for the infusionsoft domain was triggered too early. This is usually an indicator for some code in the plugin or theme running too early. Translations should be loaded at the init action or later. Please see Debugging in WordPress for more information. (This message was added in version 6.7.0.) in /var/www/wp-includes/functions.php on line 6121
Danh Ngo, Author at Physical Therapy Clinic | CA | ReVITALize Rehab Club

Physical Therapy Clinic | CA | ReVITALize Rehab Club

Author: Danh Ngo

  • The Importance of Stretching for Runners

    Whether you’re a seasoned runner or you’re just getting started, you need to understand the importance of stretching.

    Research shows that 50% of runners experience an injury every year that prevents them from being able to run. Many of these injuries can be avoided with a proper stretching routine. 

    Most runners know that you should always do some stretching before you leave for a run. To reduce pain and the potential of injury, however, you should be doing it after your run as well.

    In this post, we’re going to discuss some of the reasons why stretching for runners is crucial. There’s no denying the health benefits of running, but not enough runners are taking proper care of their bodies. Keep reading and you’ll be able to craft a stretching routine that keeps your body safe and your runs comfortable.

    The Importance of Stretching for Runners

    What does stretching really do for runners? If you’ve been going running without stretching and avoided any pain or injury so far, then stretching may seem unnecessary. Eventually, you’re going to feel the effects of neglecting stretching in increased stiffness, soreness, and injury.

    When you’re running, your muscles and tissues are expanding and contracting. Stretching on a regular basis can improve the flexibility of these muscles, tendons, and ligaments. This makes running more comfortable, allowing you to run longer distances without major soreness.

    Gradually improving your flexibility is also going to prevent muscles from straining and ligaments from tearing. When you first start stretching, you’ll feel stiff and sore, but with time, your stretching regimen should actually make you feel energetic and loose going into a run.

    In addition, stretching can increase your blood supply, making it easier for your body to get nutrients and avoid soreness. This can also help to lower blood pressure since the blood vessels are being physically stretched. Stretching can also improve your posture over time, as it helps to properly align your upper body muscles.

     

    Static Vs. Dynamic Stretching

    Stretching for runners will come in two forms: static and dynamic stretching. Each brings something different to the table when it comes to preparing your body for a run. Both are necessary for preventing injury and soreness.

    Static Stretching

    Static stretching is exactly what it sounds like. You move your joint as far as it can comfortably go and hold it there for up to 30 seconds. Never stretch to the point of pain, as stretching that induces pain can be very dangerous.

    Here are a few important static stretches to help with pain management and injury prevention:

    • Calf stretch: Stand with your hands against a wall, bring one leg forward with knees bent and the other leg straight back, lean forward, hold for 30 seconds, then switch.
    • Hamstring stretch: Stand with your feet together, fold forward at the hips, and hold for 30 seconds.
    • Quad stretch: Stand flat-footed, bring one foot back towards your butt, gently hold it there for 30 seconds with your hand, then switch.

    Dynamic Stretching

    For relaxing muscles and increasing your range of motion, you can’t beat static stretching. Dynamic stretching is better for giving your muscles and ligaments a warmup for what they’ll be doing while you’re running.

    Walking lunges and leg swings are great examples of dynamic stretches that activate muscles and get them prepared for the run. Any type of controlled but active movement that mimics what you do when running is a good dynamic stretch. Here are a few popular examples that can help reduce injury prevalence:

    • High knees: Jog in place for a minute, lifting your knees up to waist level.
    • Leg swings: Using a wall or tree for support, extend one arm out, straighten the same leg, letting it swing back and forth 10 times, then switch legs.
    • Side lunge: Taking a wide stance, bend your right knee and go into a side lunge, then return to standing, repeating for 30 seconds, then switching sides.

    Stretching Before a Run

    There’s a lot of debate over whether you should stretch before or after a run. The real answer is that you should spend 10-15 minutes before and after your run doing your stretches.

    If you’re taking time out of your busy schedule to run, the thing you’ll end up taking a shortcut on is your stretches. Try to consider stretching and running all a part of the same workout because it’s all equally important.

    So, before you go for your run, the best thing to do is your dynamic stretching routine. If you think of stretching before and after a run as your warm-up and cool-down periods, then it all makes a bit more sense. Doing static stretches won’t really “warm you up” for your run, will they?

    Perform a series of dynamic stretches that push your range of motion without making you uncomfortable. Target your knees, hips, hamstrings, and quads. Repeat them up to 5 times and gradually increase your range each time, then each of those muscles should be fired up and ready to go.

    Stretching After a Run

    The post-run stretch is one that most people end up leaving out, but again, this is a big mistake. Everyone gets a bit sore after they run, so your body needs this cool-down period for injury prevention, and to lengthen muscles and restore mobility. 

    You can start your cool-down directly after you finish running with some further dynamic stretches interspersed with walking. If your body isn’t prepared, doing static stretches can do more harm than good.

    Once you’re completely cooled down, however, you can start your static stretches. You only need to spend about 5 minutes stretching out your hip flexors, quadriceps, hamstrings, glutes, calves, and knees to lower the risk of injury.

    Not stretching after your run will sharply reduce the mobility of your muscles and tendons. This will lead to increased tension and inflammation. This puts you at risk of not only an immediate injury but developing a more serious condition over a longer period of time.

    Keep Stretching for Pain Management and Injury Prevention

    Now that you understand the importance of stretching for runners in managing pain and preventing injury, you can develop a better running routine. Spend 15 minutes before your run doing dynamic stretches and 5 minutes after doing static stretches. You’ll start to notice a massive difference in how you feel.

    Stretching every time you run puts you in a great position to keep fit and stay healthy, but injuries happen nonetheless. At Revitalize Rehab Club, we can help you improve your flexibility, posture, and alignment.

    If you’ve suffered a running injury, schedule an appointment today and let us help you get moving again.

  • How to Get Rid of Joint Pain and Stiffness

    About one in five American adults experience chronic pain. That’s about 50.2 million people across the US. Lost productivity due to chronic pain has reached $300 billion annually, too.

    In fact, chronic pain is now among the most common chronic conditions in the company. If you’re struggling with joint pain and stiffness, you’re not alone.

    You don’t have to keep living with your joint problems, though. Instead, read on to discover what causes joint pain and stiffness. Then, use the tips we’ve included below to ease your pain. 

    Understanding the root cause of your symptoms can help you choose the right treatment options.

    Read on to learn more about stiff joints today. 

    What Causes Joint Pain and Stiffness?

    It’s common for people to develop stiff joints as they get older. After all, time can take its toll on our bones, muscles, and joints. 

    You might first notice your joint stiffness upon waking up. Lying down for hours at a time to sleep reduces fluid in the body. Joints could have a difficult time moving as a result. 

    You might first notice your joint pain and stiffness feels mild. Symptoms might only impact your mobility in the morning. You could notice symptoms flare up after you’ve remained seated for a period, too.

    In time, however, stiffness can have a bigger impact on your mobility and well-being.

    In addition to joint stiffness, you could experience inflammation as well. Inflammation is the body’s response to illness, disease, or injury. Too much inflammation can cause pain to flare. 

    In some cases, however, joint stiffness isn’t the result of getting older. It’s possible you have an underlying condition like bursitis, lupus, or arthritis. Lifestyle factors, including your weight and diet, can also have an impact.

    What causes joint pain and stiffness, exactly? Here are a few conditions that might cause your symptoms. 

    Rheumatoid Arthritis (RA)

    By 2040, as many as 78 million US adults could have doctor-diagnosed arthritis. That’s 26% of the country’s population.

    Rheumatoid arthritis (RA) is one of the most common reasons people develop stiff joints. It’s one of the most common forms of arthritis. You could experience symptoms between the ages of 30 and 60.

    Also an autoimmune disease, this chronic inflammatory disorder occurs when the immune system attacks healthy parts of the body. Bone erosion and joint deformity can occur over time. Pain, inflammation, and joint stiffness are all common symptoms.

    There’s currently no cure for RA. Instead, you’ll need to maintain symptoms through medication and other treatments. 

    Osteoarthritis (OA)

    Osteoarthritis is another form of arthritis. It commonly affects people over the age of 65.

    OA occurs due to wear and tear on the joints.

    Your cartilage, which protects the bones in the joints, can wear away with time and use. When cartilage can no longer protect bones, pain and swelling can occur. Cracking sounds when the joint is in motion can occur, too.

    OA can affect different joints, though usually, it impacts the:

    • Fingers
    • Neck
    • Hips
    • Knees
    • Back

    Your bones could break as a result of OA. Treatment can help replace lost cartilage and fluid in the joints.

    Reducing weight and pressure on the joints can help, too. In some cases, however, patients require joint replacement surgery.

    Bursitis

    The tiny, fluid-filled sacs in the body that cushion ligaments, bones, and muscles in the joints are called bursae. When the sacs become inflamed, you could develop bursitis.

    Joint pain and stiffness can occur as a result. This condition usually affects the hip, shoulder, or elbow.

    The condition is usually temporary. You might need to reduce your physical activity if symptoms occur, though. 

    Lupus

    Like RA, lupus is an autoimmune disease. The body could attack your joints, tissues, and organs. Swelling, pain, and joint stiffness could occur as a result.

    The symptoms of lupus match symptoms for other conditions, though. As a result, it’s sometimes difficult to diagnose.

    This condition is chronic and has no cure. 

    Bone Cancer

    If you’re experiencing stiffness and pain, make sure to visit your doctor. Bone cancer rarely causes these symptoms, but it is a possibility.

    You might notice increased sensitivity and swelling near the bone, too. 

    Gout

    Gout symptoms can occur as you sleep. You might experience joint stiffness upon waking up as a result.

    Gout is a type of arthritis that often affects women after menopause. 

    Solutions

    Now that we’ve discussed what causes joint pain and stiffness, let’s consider your treatment options. Here are a few treatments you can discuss with a specialist. 

    Over-the-Counter Medications

    Over-the-counter nonsteroidal anti-inflammatory drugs can help ease mild joint pain symptoms. For example, you could take naproxen, ibuprofen, or aspirin.

    Make sure to consult a specialist before taking medications to avoid interactions. 

    Steroids

    Steroids could treat joint stiffness as well. They could help ease your inflammation and pain symptoms. 

    Exercise

    Try reducing your stiffness through exercise and physical therapy. Exercising and PT can improve your strength and flexibility. They can also help you maintain a healthy weight.

    Otherwise, excess weight can increase your risk of conditions that might cause stiffness in the future. 

    Hot or Cold Therapy

    A hot or cold compress could ease your joint stiffness. Hold a bag of ice against the stiff joint for 15 minutes to ease inflammation and swelling.

    You can also use a heating pad or take a warm bath to increase circulation and relax your muscles. 

    Flaxseed

    Flaxseed contains omega-3 fatty acids, which can ease symptoms of joint stiffness and inflammation. You can take flaxseed oil through capsules or in a bottle. 

    Fish Oil Supplements

    Talk to your doctor about natural remedies you can use to ease your joint problems. For example, fish oil might help reduce your joint stiffness and pain. 

    Talk to a doctor to avoid interactions with other medications. 

    Visit a Specialist

    Schedule an appointment with a doctor right away if you experience:

    • Rapid swelling
    • An inability to move a joint
    • Intense redness
    • Skin that’s hot to the touch
    • Severe pain
    • Joint deformity

    They’ll determine the underlying cause of your symptoms before determining a course of treatment. 

    Joint Pain and Stiffness: You Guide to Keeping the Pain at Bay

    You don’t have to live life with joint pain and stiffness. If these symptoms sound familiar, consider giving physical therapy a try. PT can improve your strength and reduce your likelihood of injuries. 

    With help, you can improve your mobility and quality of life. 

    Interested in physical therapy to reduce your joint stiffness? We can help.

    Contact our team today to learn more. 

    About one in five American adults experience chronic pain. That’s about 50.2 million people across the US. Lost productivity due to chronic pain has reached $300 billion annually, too.

    In fact, chronic pain is now among the most common chronic conditions in the company. If you’re struggling with joint pain and stiffness, you’re not alone.

    You don’t have to keep living with your joint problems, though. Instead, read on to discover what causes joint pain and stiffness. Then, use the tips we’ve included below to ease your pain. 

    Understanding the root cause of your symptoms can help you choose the right treatment options.

    Read on to learn more about stiff joints today. 

    What Causes Joint Pain and Stiffness?

    It’s common for people to develop stiff joints as they get older. After all, time can take its toll on our bones, muscles, and joints. 

    You might first notice your joint stiffness upon waking up. Lying down for hours at a time to sleep reduces fluid in the body. Joints could have a difficult time moving as a result. 

    You might first notice your joint pain and stiffness feels mild. Symptoms might only impact your mobility in the morning. You could notice symptoms flare up after you’ve remained seated for a period, too.

    In time, however, stiffness can have a bigger impact on your mobility and well-being.

    In addition to joint stiffness, you could experience inflammation as well. Inflammation is the body’s response to illness, disease, or injury. Too much inflammation can cause pain to flare. 

    In some cases, however, joint stiffness isn’t the result of getting older. It’s possible you have an underlying condition like bursitis, lupus, or arthritis. Lifestyle factors, including your weight and diet, can also have an impact.

    What causes joint pain and stiffness, exactly? Here are a few conditions that might cause your symptoms. 

    Rheumatoid Arthritis (RA)

    By 2040, as many as 78 million US adults could have doctor-diagnosed arthritis. That’s 26% of the country’s population.

    Rheumatoid arthritis (RA) is one of the most common reasons people develop stiff joints. It’s one of the most common forms of arthritis. You could experience symptoms between the ages of 30 and 60.

    Also an autoimmune disease, this chronic inflammatory disorder occurs when the immune system attacks healthy parts of the body. Bone erosion and joint deformity can occur over time. Pain, inflammation, and joint stiffness are all common symptoms.

    There’s currently no cure for RA. Instead, you’ll need to maintain symptoms through medication and other treatments. 

    Osteoarthritis (OA)

    Osteoarthritis is another form of arthritis. It commonly affects people over the age of 65.

    OA occurs due to wear and tear on the joints.

    Your cartilage, which protects the bones in the joints, can wear away with time and use. When cartilage can no longer protect bones, pain and swelling can occur. Cracking sounds when the joint is in motion can occur, too.

    OA can affect different joints, though usually, it impacts the:

    • Fingers
    • Neck
    • Hips
    • Knees
    • Back

    Your bones could break as a result of OA. Treatment can help replace lost cartilage and fluid in the joints.

    Reducing weight and pressure on the joints can help, too. In some cases, however, patients require joint replacement surgery.

    Bursitis

    The tiny, fluid-filled sacs in the body that cushion ligaments, bones, and muscles in the joints are called bursae. When the sacs become inflamed, you could develop bursitis.

    Joint pain and stiffness can occur as a result. This condition usually affects the hip, shoulder, or elbow.

    The condition is usually temporary. You might need to reduce your physical activity if symptoms occur, though. 

    Lupus

    Like RA, lupus is an autoimmune disease. The body could attack your joints, tissues, and organs. Swelling, pain, and joint stiffness could occur as a result.

    The symptoms of lupus match symptoms for other conditions, though. As a result, it’s sometimes difficult to diagnose.

    This condition is chronic and has no cure. 

    Bone Cancer

    If you’re experiencing stiffness and pain, make sure to visit your doctor. Bone cancer rarely causes these symptoms, but it is a possibility.

    You might notice increased sensitivity and swelling near the bone, too. 

    Gout

    Gout symptoms can occur as you sleep. You might experience joint stiffness upon waking up as a result.

    Gout is a type of arthritis that often affects women after menopause. 

    Solutions

    Now that we’ve discussed what causes joint pain and stiffness, let’s consider your treatment options. Here are a few treatments you can discuss with a specialist. 

    Over-the-Counter Medications

    Over-the-counter nonsteroidal anti-inflammatory drugs can help ease mild joint pain symptoms. For example, you could take naproxen, ibuprofen, or aspirin.

    Make sure to consult a specialist before taking medications to avoid interactions. 

    Steroids

    Steroids could treat joint stiffness as well. They could help ease your inflammation and pain symptoms. 

    Exercise

    Try reducing your stiffness through exercise and physical therapy. Exercising and PT can improve your strength and flexibility. They can also help you maintain a healthy weight.

    Otherwise, excess weight can increase your risk of conditions that might cause stiffness in the future. 

    Hot or Cold Therapy

    A hot or cold compress could ease your joint stiffness. Hold a bag of ice against the stiff joint for 15 minutes to ease inflammation and swelling.

    You can also use a heating pad or take a warm bath to increase circulation and relax your muscles. 

    Flaxseed

    Flaxseed contains omega-3 fatty acids, which can ease symptoms of joint stiffness and inflammation. You can take flaxseed oil through capsules or in a bottle. 

    Fish Oil Supplements

    Talk to your doctor about natural remedies you can use to ease your joint problems. For example, fish oil might help reduce your joint stiffness and pain. 

    Talk to a doctor to avoid interactions with other medications. 

    Visit a Specialist

    Schedule an appointment with a doctor right away if you experience:

    • Rapid swelling
    • An inability to move a joint
    • Intense redness
    • Skin that’s hot to the touch
    • Severe pain
    • Joint deformity

    They’ll determine the underlying cause of your symptoms before determining a course of treatment. 

    Joint Pain and Stiffness: You Guide to Keeping the Pain at Bay

    You don’t have to live life with joint pain and stiffness. If these symptoms sound familiar, consider giving physical therapy a try. PT can improve your strength and reduce your likelihood of injuries. 

    With help, you can improve your mobility and quality of life. 

    Interested in physical therapy to reduce your joint stiffness? We can help.

    Contact our team today to learn more. 

  • The Complete Guide to Choosing a Physical Therapist for Your Injury

    Are you in need of physical therapy?

    Choosing a physical therapist can be a hassle, but there are no cutting corners when it comes to your health. Contrary to popular belief, not all physical therapists are the same. While the general goal of a physical therapist is to help you rehabilitate an injury, they may vary in specializations and treatments.

    Choosing the appropriate therapist is critical to getting the best physical therapy experience. This article covers what you need to consider in selecting a physical therapist. Read on to know more and get the help you need today!

    Certifications and Credentials

    Another consideration is when choosing your physical therapist is their credentials and other certifications. Keep in mind that all physical therapists receive the same academic training. Most, if not all, new physical therapists start working with a doctorate under their belts.

    This means that, on average, your physical therapist must have taken six or seven years of study. Physical therapists can also vary in specialties, like sports medicine and rehabilitation. Because of these specializations, therapists can also have different certifications.

    The American Board of Physical Therapy Specialties (ABPTS) offers advanced certifications. This includes the certifications of the following clinical specialty areas:

    • Board-Certified Clinical Specialist in Orthopaedic Physical Therapy or the OCS
    • Board-Certified Clinical Specialist in Pediatric Physical Therapy or the PCS
    • Board-Certified Clinical Specialist in Sports Physical Therapy or the SCS

    Having a certified physical therapist will ensure that they are well-trained to treat you. It also lessens your doubts that often prevents a good patient-doctor relationship.

    You can call the nearest facility in your area and inquire about their services. This allows you to find a therapist with the right credentials and certifications for your condition.

    Experience and Specialty

    Physical therapists can vary in skills and knowledge about different kinds of therapies. This enables them to give the necessary treatment for all the types of injuries patients have. Physical therapists may specialize in some of the following:

    • Cardiovascular and pulmonary
    • Oncology
    • Women’s health
    • Geriatrics
    • Neurology
    • Orthopedics
    • Sport

    Experience is also a major factor in choosing a physical therapist. Years of experience means that your therapist is well-equipped and knowledgeable enough. That means that they know what the best and most effective way will be to treat and handle your injury.

    PTs with specific specialties are also the ideal choice. Injuries may be the same, but their causes are different. This means that their approach to your condition can be different.

    Rehabilitation for car accidents can be different from sports cases. Sports clinical specialists have more clinical experience to treat sprains and fractures.

    Some can even have strength and conditioning certifications that help with gym training. Considering specializations and experience will help you make informed decisions.

    Location

    Depending on your injury, there’s a high chance that you’ll make frequent visits for your therapy. So, it’s crucial to consider the location of your chosen physical therapist.

    If you’re enrolled for physical therapy, making the travel time shorter will be a massive relief. That way, you’ll be able to save time from traveling and won’t get tired from the transport.

    Most therapy sessions will need you to visit your facility once or twice a week. However, this can vary depending on your injury and how it’s healing. Aside from that, it will also last for a longer period than what you’re expecting.

    (more…)

  • What Are the Different Types of Concussions?

    Wait, there are different types of concussions?

    Indeed there are. Concussions range in terms of severity and the symptoms that you experience after you get one. If you think you have a concussion, a doctor will be able to tell you which type you have and go over proper handling and concussion treatment.

    Identifying the type of concussion you have will help you get back on the road to optimal health as quickly as possible.

    Here’s what you should know, and information about each of the types of concussions.

    What Is A Concussion?

    You’ve heard the term before, and you know it has to do with your head. But not everyone knows exactly what a concussion is. Learning will help you understand the different kinds of concussions.

    Concussions are the most common type of brain injury. Typically caused by a traumatic blow to the head, the force of the hit jolts your brain, causing it to hit your skull.

    Your brain is made of soft tissue and is concealed in spinal fluid. The fluid helps slow down and reduce the impact, but still, concussions usually lead to brain bruising, blood vessel damage, and nerve injuries.

    It is estimated that 3.8 million concussions take place each year in sports alone. Sports like football, ice hockey, and soccer are notorious for this type of injury. They also are likely to happen as a result of car accidents, physical altercations, and accidents.

    (more…)

  • These Are the Best Quad Stretches for Knee Pain

    If you’re feeling pain in the knees, then performing some quad stretches could bring you some relief. The main issue is that a lot of quad stretches actually put pressure on the knees due to the fact that the muscles are connected to the knee cap. If your knees are bothering you, then the smarter option would be to try some gentle stretches instead. 

    Your quadriceps are composed of four muscles that run from your knee cap up to your hip. Your quads let your leg extend and one of those muscles flexes your hip. In order to stretch your quad muscles properly, you’ll have to bend your knee but also add an exercise that stretches the front of the hip. 

    We’ve compiled a list of some of the best quad stretches for knee pain to help keep your body loose and your knees feeling good. So if you’re interested in learning more then keep on reading and we’ll take you through everything you’ll want to know!

    1. Foot Grabs

    When you’re in a standing position, bring your left foot up towards your butt and grab it with your left hand. Grab your ankle and wrap your hand around it. Pull your foot in towards your butt.

    Hold your leg in that position and slowly pull it in for thirty seconds. Then, do the same thing on the other side. 

    (more…)

  • How to Avoid Knee Strain When Doing Yoga

    Yoga is known for all of the incredible benefits it provides for the body. It builds core strength, flexibility, and lean muscle. However, when you have knee strain discomfort, the pain can get in the way of being able to do an advanced yoga session. Thankfully, there is a way to minimize knee pain and start enjoying yoga class again.

    To learn more about the things you can do to improve your yoga experience— even while suffering from a knee injury—continue reading the information below.

    Choose the Right Yoga Class for Knee Strain

    Take a moment to consider which style and speed of yoga would be most appropriate for your knees, especially if you already have knee pain. You should also evaluate the yoga instructor’s professional history and training. Finding someone with a background in yoga therapy or experience in orthopedic or physical therapy is a good idea.

    Slower-paced sessions with longer pauses allows more focus on the joints, which is essential for better alignment. Classes that involve jumping and padmasana (lotus) variations in each session might not be the right option if you are struggling with a knee injury.

    (more…)

  • What Your Body Needs to Recover From Injury

    Image credit: Pixabay.com

    The road to recovery can often be long and arduous, and each person’s journey is different. Some bodies spring back faster, while others take time to heal. In our podcast on the Holistic and Functional Medicine model, we discussed a variety of reasons as to why patient journeys towards recovery can be so different. Factors like age, condition, diet, and even religion can impact the effectiveness of a recovery plan. So what can patients and therapists do? 

    We mentioned that one of the best strategies to take is to build a system of good habits. This system should always be adapted to individual needs and capabilities, with a focus on specific goals. While every approach is different, however, there are certain lifestyle changes that can help make recovery easier. One of these changes is, of course, diet. Below are a few of the nutrients you should be taking in in order to ensure that you’re giving your body the tools and fuel it needs to recover. 

    (more…)

  • A Complete Guide on How to Prevent Rotator Cuff Injuries

    Rotator cuff injuries are both common and debilitating. One study found that in a sample of 664 subjects over 20% of them had full-thickness rotator cuff tears. Certain activities such as manual labor and pitching baseballs can put individuals at more risk from rotator cuff injuries.

    But even a fall or lifting a box overhead can lead to rotator cuff injury. Let’s take a closer look at the rotator cuff, the types of injuries it’s prone to, and what you can do to bullet-proof your rotator cuff against injury.

    What Is Your Rotator Cuff

    The rotator cuff is made up of four muscles and tendons. It’s responsible for keeping the ball of your upper-arm bone inside the socket of your shoulder. It also plays a role in rotating and raising your arm.

    The four muscles of the rotator cuff each have an important role.

    Infraspinatus

    This is the largest muscle of the rotator cuff. It’s a thick triangular muscle. Its main function is to stabilize the shoulder joint and externally rotate the humerus (upper arm bone).

    (more…)

  • How to Properly Treat Anterior Knee Pain

    Patients receive over 96,600 knee surgeries each year. It’s one of the most common methods of providing knee pain relief for a variety of conditions.

    Anterior knee pain is one type that responds to nonsurgical methods. It’s focused in the front of the knee, but the exact cause is difficult to narrow down.

    Diagnosing anterior knee pain as the cause of a patient’s discomfort is the first step in providing them relief and requires a thorough examination and a variety of tests. A doctor can then develop a complete plan to provide relief.

    Anterior knee pain responds to several treatment methods with varied success depending on the patient and the case. These include physical therapy and rehab, exercise, rest, orthotics, and taping or bracing the knee.

    Combining one or more of these methods can provide you with quick relief. Read our guide to learn several helpful ways to relieve anterior knee pain.

    Diagnosing Anterior Knee Pain

    Knee pain in the front or center of the knee is known as anterior knee pain. It’s a focused form of pain with a variety of causes and symptoms.

    Other than serious conditions such as arthritis, some of the most common causes of anterior knee pain are overuse, reduced muscle strength, alignment problems, and repeated injuries.

    Diagnosing anterior knee pain can be difficult due to the variety of symptoms it presents and its similarities to other conditions. An accurate diagnosis is an important first step in determining how to relieve knee pain.

    A professional should examine your knee. They can determine where your pain is coming from, how much function you have left, and what conditions may be contributing to your pain.

    (more…)

  • Stool testing 101 and how your gut impacts how you feel.

    Your digestive health is an important and under-treated aspect of your quest to improving mobility, strength, alignment, and being pain-free. There is undeniable and growing research that is linking the health of how your body feels through pain and emotions. The gut’s impact on the following systems: bone, muscles, joints, brain, nerves, hormones, skin, and immune system.

    This article cannot go into an extensive explanation of how your digestive system work or what is troubling your gut. We will explain when, why, and what will you gain when you get a stool test. There are many types of stool tests out there that can make consumers like you confused or spend money with little value afterward.

    We use stool testing with the interest in learning how your digestive system is functioning. Stool tests are to be used to help you to learn more about your digestive system can be impacting your mood, pain, and health. A big misconception is to use stool testing as the primary or only source of information for your health. The science is still too early for this purpose.

    Here are known “functional” terminology that you will want to know about your digestive health.

    • Gut Dysbiosis
    • Insufficiency dysbiosis
    • Malabsorption
    • Fungal overgrowth

    There is a specific digestive “functional” disorder called gut dysbiosis that we are going to write about. Dysbiosis is an imbalance of your microbiome or the environment within that region. Gut dysbiosis is an imbalance of the microflora within your digestive system. The goal is to have more “good” and “less” bad microbes species.

    Gut dysbiosis tends to refer to more “bad” species over dominating the beneficial gut flora. Insufficiency dysbiosis is the opposite. You have less of the beneficial gut flora.

    Microbes exist within your digestive systems to help make sense of the food you eat. Microbes consist of numerous species of bacterias, fungi, and yeast. The amount of energy you get from your food is largely impacted by the types and diversity of these microbes. The specific functions of your gut microflora include making vitamins, fermenting fibers, digesting proteins and carbohydrates, and propagating anti-tumor and anti-inflammatory factors.

    (more…)