Coupon for a FREE Consultation for a Friend in Pain from Siesta Key Sports & Physical Therapy

September is Pain Awareness Month!

In honor of National Pain Awareness Month we would like to offer some information regarding a tool that is used with many of our patients. We have found that a vast array of problem areas can be treated with the foam roller.

Everyone can benefit from using the foam roller whether you are elderly and needing posture assistance, a busy Mom who suffers from neck pain or an athlete experiencing pain and or soreness in the lower extremities.

We have included below a very popular hand out that we give many of our patients and patrons when they purchase a foam roller or are needing some guidance on how to use theirs.

 

Foot & Ankle Pain

Tips for Foot and Ankle Pain

By Dave Ochsendorf, MPT and Kristy Ochsendorf, DPT

In this latest article we will provide some helpful tips for strengthening your foot, ankle and lower leg muscles.  These muscles are faced with the challenge of stabilizing and controlling the impact and advancement of our lower limbs as we run.  On long runs, or on uneven surfaces, this can be very demanding and may lead to overworked or inflamed tendons, muscles or ligaments.   Performing routine exercises that simulate these demands is an effective way to prevent and treat many common overuse injuries.  Specific balance, “eccentric”, and light plyometric exercises are typically the most appropriate for runners.  An eccentric muscle contraction is one in which the muscle is lengthening, sometimes referred to as the “negative”.  Some examples would include exercises in which you lower your body slowly such as single leg squats or lunges.  These movements also challenge your balance at the same time.  It is advised to perform these exercises after running so that your muscles aren’t exhausted prior to your run.  The pictures below illustrate the proper technique.  To effectively supplement your running, try to complete a higher number of repetitions (3 sets of 15-20 reps) or longer duration holds when balancing (3-5 bouts of 30-60 seconds) to build endurance.  Exercises should be continued until the lower extremity muscles are thoroughly fatigued, without causing pain.  Figure 1 demonstrates balancing on one leg.  For more of a challenge attempt with your eyes closed, or while rotating your head or body side to side.  In Figure 2, bend the knee slightly and extend the opposite leg to the front, the back and the side.  Figure 3 shows a single leg heel raise for calf strengthening.  Normal strength would be 20 repetitions.  Perform the heel raise with your knee slightly bent to strengthen your soleus, the other primary calf muscle.  Another excellent calf exercise (to be performed after running) is walking on your toes until fatigued.  Figures 4 and 5 demonstrate more advanced balance exercises that incorporate an eccentric strengthening component as well.  It is important to perform these exercises to tolerance and not while experiencing pain.

Look for us at the races and feel free to contact us directly with specific questions or for recommendations on exercise progressions or plyometrics.

Dave and Kristy are avid runners, MTC members, and owners of Siesta Key Sports and Physical Therapy.  The orthopedic section of their physical therapy education included extensive instruction in foot and ankle biomechanics and they have worked with many runners in their 10 years of practice.

Improve Your Swing

GOLF POSTURE

Several key physical characteristics are important to have an efficient and repeatable golf swing. Golfers must be able to maintain consistent spine and joint angles from their set up position through impact.  Most golfers are aware that a lack of spinal mobility, or shoulder or hip tightness, can have an adverse effect on their golf swing, but many don't realize the importance of "core stability".  The core musculature refers to important stabilizing muscles around the thorax, lower back, and abdomen, as well as the gluteals.  Our injured golfers often demonstrate adequate flexibility, but perform poorly on basic golf fitness and strength tests because of core weakness. To maintain proper alignment throughout the golf swing, the upper body must be able to rotate around a stable base.  Once we train a golfer to engage their abdominals and gluteal muscles, they often report a dramatic improvement in their swing.  A Golf Fitness Screen can quickly detect if you have any of these deficits, and with the right exercises you can take immediate steps to improve your game.

Make a comment on this blog to win a one on one Golf Fitness Screening with Dave Ochsendorf, a TPI Certified Golf Fitness Instructor!

Do You Experience Back Pain?

Here are some helpful hints:

Use ICE or a cold pack on the painful area when symptoms frist occur to manage inflamation. HEAT can be used for muscle spasms and stiffness after the first few days.
Practice good Body Mechanics: Avoid bending, twisting, and lifting.
Relative Rest/Activity Modification: Continue your normal activities as you are able to without pain.
Exercises to reduce low back pain are not complicated and can be done at home with a program designed by a physical therapist for your specific needs.
Consult with your physician or physical therapist if symptoms persist.