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Physical Therapy Clinic | CA | ReVITALize Rehab Club

Tag: tips

  • 4 Ways to Relieve Common Crossfit Injuries

    If you love a fitness challenge, CrossFit offers exactly this! This interval training mixes strength and conditioning workouts, encouraging you to perform functional movements, like pushing, pulling, squatting, etc, at a high intensity.

    Though this will whip you into excellent shape, pushing yourself athletically always runs the risk of injury. If you suffer from CrossFit injuries, do you know how to help yourself recover quickly?

    Frequent Crossfit Injuries People Sustain

    Certain injuries come from specific movements. Let’s look at a few common CrossFit injuries.

    Low Back Strain

    Lifting weights can leave the lower back vulnerable to injuries. It often occurs when people attempt to lift too much or when they lift from the waist rather than bending the knees.

    This can wound the muscles and ligaments in the low back, which leads to inflammation and pain. Low back pain is the leading cause of absences and limited activity at work, making this important to heal asap.

    Tennis Elbow

    Overuse of the elbow can lead to this condition, characterized by swelling of the lateral tendons connecting the arm bones and pain. This can seriously limit daily activity.

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  • Fit at 40: Essential Tips to Stay Fit and Build Muscle After 40

    In the US, only 23% of adults get enough physical exercise.

    As we age, it becomes more and more important to stay active to keep our immune systems strong and healthy. 

    If you’re hoping to stay fit at 40, check out these useful tips to help you build muscle and stay strong. 

    1. Commit to 9 Minutes Per Day

    Every day, you brush your teeth for four minutes. How quickly does this time fly by? This is because you’ve built a mindless habit. 

    With just 20 minutes of strength training per day, you can begin to feel and see huge benefits. All you need to do is start a routine. 

    By committing to a shorter period of time, you will trick your brain into thinking, “Wow, that wasn’t so bad!” 

    2. Speak to a Professional 

    It’s expensive to hire a personal trainer, but it’s even more expensive to damage your body by exercising incorrectly or by pulling a muscle.

    Hire a professional for just a few sessions and they will show you the ropes. They will be able to teach you what to eat, which weights to lift, and how to hold your body. 

    If you simply can’t afford to hire a professional, check out the local gyms in your area. Regularly, you will find that there are open days or reduced classes to get people through the doors. Make sure you are involved and then ask for some guidance!

    3. Use Your Backpack for Weights at Home

    You don’t need to invest in fancy equipment to start lifting weights, you don’t even need to go to the gym. 

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  • 7 Tips in helping your Lumbar Facet Syndrome

    When you are having lower back pain, the unknown of what you are dealing with can be frustrating. The list of diagnosis in what it can be is long and google does not help you feel reassured. As the only Physical Therapist in Long Beach with a triple specialization in Sports Medicine, Spine, and Functional Medicine, we have seen 1000’s of people with lower back pain. Today we will highlight one common diagnosis called Lumbar Facet Syndrome.

    Before we dive into the tips, it is important to understand the pattern that confirms that you have lumbar facet syndrome, and what does that mean to you.

    We have a saying that we preach. If you treat your body the way it was designed, you will age well and have little to worry.

    Your facet joints, also known as your zygapophyseal joint, are designed to guide a specific movement, help offload compression stress to your spine, and limit rotational stress.

    If you look at the picture of the lumbar spine and follow-up by placing your palms together into a praying position, you are demonstrating the exact positions that your lumbar facet joints are oriented. The praying hand posture allows you to slide them up and down like you are warming up your hands. The same hand posture compresses into each other when you attempt to move your hands’ side to side.

    The quick exercise you just did help you to see how your lumbar facet joints help with movements such as flexion (bending forward) and extension (bending backward). This is called moving within the sagittal plane.

    You can feel the compression and resistance when you twist your spine. Your lumbar facet joints move side to side with lateral tilting and twisting. Due to this factor, your lumbar facet joints help to support and offload the stress that goes to your lumbar disc.

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  • Common confusion around back brace for posture correction or back pain relief


    To brace or not to brace?   When you are experiencing low back pain, an easy solution is to pick up a back brace to support your spine.  The theory makes sense as a back brace helps your spine from moving too much.  When you are in pain, such as a lower back pain due to a muscle spasm or arthritis in back, your back feels weak and needs the extra support.  It makes logical sense that when your lower back hurts to move, a brace can reduce your back pain by limiting this movement.

    There is this counter-argument that when your body relies on a back brace, your muscles get weaker from disuse.  If you are suffering from back pain, the fear of your back muscles getting weaker is not a friendly thought.  If you ask any Physical Therapist or Chiropractor, you will hear a strong “NO!”  It will sound like there is no wiggle room.  Black and white answer.

    Why are weight-lifters wearing those belts to lift then?  Does that make them weak to lift heavy?  Huh?   There are times we go to Walmart or Home Depot, to see the warehouse employees wear back braces as a uniform.  Are they more at risk of hurting themselves or weakened their posture?

    In an analysis of many research related to this topic called a Cochrane Database Systematic Review, Negrini S in 2015 showed that there are not many conclusive articles that support a strong yes or no position to wearing a brace or not.  As a Holistic Spine and Sports Medicine Physical Therapist Clinic in Long Beach, California, we have heard this question many times “What are your thoughts of wearing a back brace for my back pain (or posture)?” (more…)