Hershey Orthopedic and Spine Rehabilitation Blog

What to Wear to Physical Therapy

Thu, 08 Sep 2022 20:15:47 GMT

Getting ready to head to your physical therapy appointment? If so, there may be a ton of questions running through your mind like:

What exercises am I going to do?
Will it hurt?
What should I wear to physical therapy?

It can be tough to know what to wear to physical therapy, especially if you’re not sure what the environment will be like. But don’t worry — we’ve got you covered.

What Should I Wear to Physical Therapy?

When you're heading to physical therapy treatment, it's important to dress comfortably and appropriately, keeping these six tips in mind.

Wear clothing that gives you full range of motion
Dress in clothes that allow access to your pain points
Avoid clothes that could chafe or dig into you (no zippers)
Bring a change of clothes for whatever you’re doing next
Dress for the weather
Bring plenty of water

1. Dress comfortably in clothes that allow for full range of motion.

If you are scheduled for physical therapy, it is important to dress comfortably in clothes that allow you to move around easily. You want to wear clothes that are not too tight fitting so that the therapist can see your range of motion and also so you are comfortable.

You also don't want to wear clothing that is too loose because it can get caught on equipment or come undone during your session. It is best to wear loose fitting clothing that is comfortable and allows you to move freely.

2. Wear clothing that allows access to your pain points.

When you go to physical therapy, you will be asked to perform a variety of exercises. In order to perform these exercises, you will need to be able to move freely. Therefore, you may want to consider layering with articles of clothing such as a sweatshirt or hoodie with a T-shirt underneath or sweatpants, joggers, or leggings with shorts underneath.

Your physical therapist will need to see your range of motion in order to determine the best exercises for you. And sometimes, clothing, such as pant legs may need to be rolled up in order for a therapist to manually access your pain point.

If your clothing is too tight or restrictive, it will limit your movement and make it difficult for your physical therapist to assess your condition. Wearing loose, comfortable clothing will allow you to get the most out of your physical therapy sessions.

3. Avoid wearing clothing with zippers or buttons.

While zippers and buttons may be on a lot of clothing you already own, you will want to avoid wearing them during your physical therapy appointment. Buttons and zippers can dig into your skin during your appointment and make you uncomfortable and unable to perform the exercises you will be asked to perform.

If you are sitting or laying down during your appointment, those buttons and zippers will continually dig in, resulting in your muscles tensing up. This makes it more difficult for your physical therapist to work your muscles and lessen your pain. Elastic in your clothing will be your best friend while attending physical therapy.

4. Consider bringing a change of clothes if you plan on going somewhere other than home after your therapy session.

Most physical therapy treatments involve some type of physical activity. As a result, it is not uncommon for patients to work up a sweat during their appointments. If you are planning on going somewhere other than home after your physical therapy session, it is important to bring a change of clothes. You don’t want to head back to work or to the grocery store with intense armpit stains or sticky clothing!

Depending on the intensity of your physical therapy treatment, you may want to bring a towel as well. Wiping down sweat can help you to feel more comfortable and prevent body odor.

5. Dress for the weather—bundle up in the winter, and dress cooly in the summer.

For any physical activity, keeping your body warm is incredibly important. This way, you won’t be stiff during your appointment. As temperatures drop, make sure you bundle up with a warm coat, hat, gloves, scarf, and whatever else you might need to stay toasty! Think in layers, and consider investing in a quality insulated coat if you don't already have one.

In hotter months, you don’t want to overheat. So dress cooly and comfortably so as to not retain too much heat.

6. Bring a water bottle to keep yourself hydrated and energized.

Bring a water bottle to keep yourself hydrated and energized

While this isn’t something you wear, a water bottle is essential during your physical therapy visit. A physical therapy session is not equivalent to working out an hour in the gym, but you will be performing difficult moves and working up a bit of a sweat.

Having a water bottle with you will ensure you stay hydrated, replenish any liquids you lose, and stay energized and motivated to keep performing exercises.

Our team at Hershey Orthopedic and Spine Rehabilitation is non-judgemental and here to help you feel your absolute best once more. Let us help guide you through the process — we always want you to feel as comfortable as possible!

Sign up for your first appointment today to get started on the road to recovery. In the meantime, start thinking about what you’ll wear to your physical therapy sessions. Wear clothes that will make you feel comfortable and allow you to move around easily. We can’t wait to help you reach your goals and get back to doing the things you love!

Can Tech Neck Be Reversed?

Thu, 04 Aug 2022 18:57:24 GMT

Your Neck Hurts. Your Posture Feels Off. You’re Not Imagining It.

You check your phone for a minute… and suddenly it’s been an hour. Later, your neck feels tight, your shoulders ache, and a headache creeps in. By the end of the day, your head feels a few pounds heavier, and no position really feels comfortable.

Sound familiar? You’re not the only one.

This is often called tech neck, and it’s more common than you think. If you’re wondering whether tech neck can be reversed ? The answer in most cases is yes . At Hershey Orthopedic & Spine Rehabilitation, we help people improve posture, reduce pain, and get back to feeling like themselves again.

What You’ll Learn Today

Here’s what you’ll walk away with:

Whether tech neck can actually be reversed
What’s really causing your neck pain and stiffness
Simple ways to correct posture and reduce daily strain
Exercises that help relieve tension in your neck and upper back
When it’s time to see a physical therapist

What Tech Neck Actually Is (and Why It Sneaks Up on You)

Tech neck isn’t a formal medical diagnosis. It’s a term people use to describe the neck pain and stiffness that come from spending long periods looking down at a phone, laptop, or other screen.

Tech neck develops when repeated forward head posture places ongoing strain on your neck and upper back.

What’s Actually Happening Inside Your Neck (And Why It Starts to Hurt)

The muscles along the back of your neck, like your upper trapezius, levator scapulae, and cervical extensors, start working overtime to hold your head up. At the same time, the deep neck flexors in the front of your neck, which help keep your head aligned, weaken.

Meanwhile, the pectoralis major and minor tighten and pull your shoulders forward, while the rhomboids and middle and lower trapezius strain, making it harder to stay upright.

As this continues, your thoracic spine rounds and your cervical spine shifts out of alignment. This increases stress on the discs and supporting ligaments in your neck.

Research supports this pattern. Clinical guidelines published in the Journal of Orthopaedic & Sports Physical Therapy (JOSPT) show how muscle imbalances and reduced strength contribute to neck pain and dysfunction.

That’s why it sneaks up on you. It’s not one bad day or one long scroll session. It’s the small things you do every day that slowly change how your body moves and holds itself.

Why Tech Neck Gets Worse Over Time

If nothing changes, those tight, aching sensations usually get worse.

When your head stays forward for hours each day, your muscles and joints start to treat that position as normal. The longer it continues, the harder it becomes to return to an upright posture without effort.

It’s not that your body is breaking down. It’s that it’s adapting in the wrong direction. The good news is, with the right changes, you can guide it back.

Can Tech Neck Be Reversed?

In most cases, yes . Tech neck can be reversed, or at least significantly improved.

How much you improve depends on a few things, like how long you’ve had symptoms, how often your head stays forward during the day, and how consistent you are with making changes. Mild to moderate cases often improve quickly. More persistent symptoms may take longer to improve, but they can still improve.

The key is consistency. Small, daily changes in how you sit and move can reduce strain and help restore a more natural posture.

How to Fix Tech Neck in Real Life (Without Overdoing It)

Between work, emails, and time on your phone, most of your day happens sitting and looking at a screen. Your body feels that.

The good news is, you don’t need a therapy session to get started. These are simple things you can do each day that have real, proven impact.

Reset Your Head Position Throughout the Day

Pick a spot across the room and fix your gaze on it for a few seconds. Make sure it requires you to lift your head so your posture resets. Do this throughout the day until that forward lean starts to fade.

Bring Your Screen Up, Not Your Head Down

Use an adjustable laptop stand or stack a few books so your screen sits at eye level. This keeps your head in a more natural position and takes pressure off your neck.

Get Up and Move With Intention

Sitting for hours tightens everything from your hamstrings up through your hips, back, and into your neck. That stiffness builds pressure and pulls your posture forward. Stand up, stretch, or take a short walk every hour to reset your body.

Strengthen the Muscles That Support Your Neck

After long hours at a desk, the muscles that support your neck and upper back can get weak and out of balance. A few simple exercises can help bring things back into alignment.

Chin Tucks: Sit tall and gently pull your chin straight back, like you’re making a double chin. Hold for 3–5 seconds and repeat.
Shoulder Blade Squeezes: Pull your shoulder blades back and down, then hold for a few seconds before relaxing.
Seated Posture Reset: Sit up tall, lift your chest slightly, and bring your head back over your shoulders. Hold for a few breaths.

You don’t need a full workout. A few controlled reps throughout the day can make a noticeable difference.

When Tech Neck Isn’t Going Away on Its Own

Sometimes, even when you’re doing the right things, the pain doesn’t fully go away. If you’re noticing any of the following, it may be time to see a physical therapist:

Neck pain that doesn’t improve or keeps coming back
Frequent headaches or tension at the base of your skull
Stiffness or limited range of motion
Pain that spreads into your shoulders or arms
Tingling, numbness, or weakness

The American Physical Therapy Association (APTA) recommends physical therapy as an effective way to reduce neck pain, improve mobility, and address the root cause of the problem.

If you’re noticing these symptoms, getting the right guidance early can make a big difference. Physical therapy focuses on improving how your body moves, not just easing the pain.

How Hershey Rehab Helps You Actually Fix the Problem

At Hershey Orthopedic & Spine Rehabilitation, you work with licensed Doctors of Physical Therapy who specialize in orthopedic care, spine treatment, and manual therapy. Treatment focuses on the root cause of your neck pain , not just temporary relief.

Hands-on techniques like manual therapy and cervical traction to reduce pain and restore movement
Treatment plans tailored to your posture, movement patterns, and daily habits
A focus on correcting the cause of your pain, not just managing symptoms

With convenient locations in Hershey and Lancaster, and no referral needed to get started, getting the right care is simple and accessible.

You Don’t Have to Live With Neck Pain

Your neck, shoulders, and back aren’t broken; they’re responding to how you’ve been using them. And now, you get to change that. Start small. Lift your screen. Sit up. Move a little more today than you did yesterday. Those simple shifts add up faster than you think.

If you’re still wondering, can tech neck be reversed ? It can. And at Hershey Orthopedic & Spine Rehabilitation, you’ve got help when you need it.

Why Skipping a Cooldown Can Be Detrimental

Thu, 13 Jan 2022 20:53:59 GMT

After a workout, cooling down should be a top priority. Many people don’t participate in cooling down because it may seem pointless and boring. But, according to the Mayo Clinic, “Cooling down after your workout allows for a gradual recovery of pre-exercise heart rate and blood pressure,”

Why exactly is this an important step? What are the benefits of returning to that pre-exercise heart rate and blood pressure? Cooling down allows your body to regulate blood flow better, assisting in the healing process of muscles, reducing lactic acid buildup, and reducing stress on the heart. Failing to cool down is failing your body in the healing process.

So now what? What does cooling down look like? Cooldowns can be performed in various ways, depending on the previously performed exercise.

After running or walking

After a walk or run, try slowing your pace to a light jog or leisurely walk for roughly 5-10 minutes. Make sure you stretch your quads and calves out to prevent stiffness. Grab one foot from behind to stretch your quads. For your calves, use a wall or curb. Flex your foot against the wall and lean forward to feel a slight stretch.

After swimming

After swimming, take a couple of slow laps. Take your time, and allow your heart rate to ease back down. After getting out of the pool, arm circles are an effective, dynamic stretch.

After lifting

After lifting, you can perform a variety of stretches that will assist in preventing too much lactic acid buildup. Sit with your legs parallel to the floor and bend forward, concentrating on breathing deeply. Child’s Pose is a great example of a full-body relaxer. Perform arm circles, shoulder circles, and stretch out any part of your body you were just working on building.

After cycling

After cycling, make sure you come to a flatter surface and slow your pace. Adjust to a lower gear, and enjoy a slow ride.

Here at Hershey Orthopedic Spine & Rehabilitation, we see how beneficial cooldowns can be for the body. Without a proper cool down, you may develop an injury that could hinder your athletic performance.

If you need assistance finding the perfect cooldown routine, talk to a professional. Together, you can create a perfect, personalized cooldown to help you become the best you can be.

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THINK YOU'RE TOO OLD TO WEIGHT TRAIN? THINK AGAIN.

Thu, 30 Apr 2020 15:21:05 GMT

WSJ: Strength Training for Older Adults Worth the Weight

A recently published Wall Street Journal article says that a growing number of adults in later life are taking up strength training, but advises readers to consult with experts beforehand.

The March 15 article asserts that "while old-school wisdom held that older adults were too frail to pump iron, a growing body of research is showing that strength training helps stave off age-related disability, preserve bone mass in women, and even boost brainpower."

The article relates the stories of 3 individuals who found relief through strength training: a 54-year-old man whose strength training regimen eased pain from a childhood back injury, a 75-year-old woman who participates in special exercise classes that have helped reduce arthritis pain, and a 75-year-old man who was able to regain his ability to walk without back pain after training for 6 months.

APTA has long supported strength training for older adults, and even included under-dosed strength training in its list of "5 Things Physical Therapists and Patients Should Question " released as part of the American Board of Internal Medicine Foundation's "Choosing Wisely" campaign. The APTA recommendation advises "Don’t prescribe under-dosed strength training programs for older adults. Instead, match the frequency, intensity, and duration of exercise to the individual’s abilities and goals."

Training experts and researchers interviewed for the story advised that individuals with preexisting injuries—a common condition for older adults—should consult with professionals who can monitor and adjust exercises.

The benefits go beyond the ways in which strength training can address pain and mobility, according to the article, which cites studies claiming that this type of exercise can serve as a complement to aerobic training to help keep brains sharp. Whereas cardio exercise can help strengthen the brain's ability in memory tasks, the article states, strength training has been found to help with higher-level brain functions that allow an individual to juggle multiple tasks.

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TYLENOL NOT AS EFFECTIVE AS PHYSICAL THERAPY NEW STUDY FINDS

Fri, 13 Mar 2020 17:11:49 GMT

Doubts About Acetaminophen for LBP, OA Lead to Discussion of Effectiveness of Exercise

A new study that questions the effectiveness of acetaminophen for low back pain (LBP) and hip or knee osteoarthritis (OA) has also sparked a discussion about what does work: namely, movement and exercise.

The study itself, published in the March 31 British Medical Journal (BMJ), analyzed results from 13 randomized clinical trials that evaluated short-term pain and disability outcomes for a total of 5,366 patients who received either acetaminophen or a placebo for LBP (1,825 patients) or OA (3,541 patients).

Researchers concluded that evidence was strong that acetaminophen is "ineffective" for reducing pain intensity or improving quality of life in the short term for people with LBP, and provides "minimal short-term benefit" for individuals with hip or knee OA.

"Overall, our research is based in 'high quality' evidence … and therefore further research is unlikely to change this evidence," authors write. "This systematic review should inform clinical practice and policy with regard to first line care of these patients."

The study was accompanied by an editorial in BMJ titled "Physical treatments are the way forward." In that editorial, authors cite the UK's National Institute for Health Care and Excellence (NICE) recommendation that all patients with OA receive information on exercise and weight management (if appropriate) and write that "the effectiveness of exercise for both osteoarthritis and spinal pain is established."

The editorial names physical therapists as "key professionals to offer expert advice and support in this regard," and calls for a shift in treatment away from drugs.

"Changing behavior of doctors and their patients is notoriously difficult, but the findings [of the study] emphasize that the time has come to shift our attention away from tablets as the default option for managing chronic musculoskeletal pain," editorial authors write. "Non-pharmacological treatments work, are safe, and have benefits that reach beyond the musculoskeletal system."

The BMJ study was reported in the media, including on websites for the Today show and US News and World Report, which posted a report on the study first published in HealthDay. Both reports mentioned physical therapy as an effective treatment.

The HealthDay article also included a response to the study from Allyson Shrikhande, MD, a physiatrist in New York City. Like the BMJ editorial authors, Shrikhande cited the efficacy of nondrug approaches. "Strengthening exercises have been shown to decrease pain in knee osteoarthritis," Shrikhande is quoted as saying in the HealthDay article. "Physicians often prescribe [acetaminophen] or other oral medications as first-line treatment, but perhaps an individually tailored physical therapy program should be tried prior to the use of [acetaminophen] or other oral pain medications."

The BMJ study authors themselves also acknowledge the benefits of an approach based on movement.

"Recent evidence on lower limb [OA] shows that exercises (such as strengthening exercise) compared with no exercise control result in large treatment effects for pain reduction," authors write. "[Acetaminophen] alone therefore might not be sufficient to treat hip or knee OA and might need to be accompanied by other management strategies, such as exercises or advice/education."

The Health Center for Low Back Pain at MoveForwardPT.com, APTA’s official consumer information website, includes numerous resources about the benefits of physical therapist treatment.

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DECREASE RISK OF HEART PROBLEMS WITH MINUTES A DAY OF EXERCISE

Fri, 13 Mar 2020 16:07:14 GMT

Older Adults with Limited Mobility May Lessen Heart Problems with Activity

Older adults with limited mobility may lower their risk of heart attack and coronary death for every minute of physical activity, according to new research.

“Reducing time spent being sedentary even by engaging in low-intensity activities could have important cardiovascular benefits for older adults with mobility limitations,” senior author Thomas W. Buford, PhD, director of the Health Promotion Center of the University of Florida Institute on Aging in Gainesville, Fla., said in a news release.

Findings were published Feb. 18 on the website of the Journal of the American Heart Association.

In the Lifestyles Interventions and Independence for Elders study, researchers measured movement with accelerometers in 1,170 people ages 74-84 at eight centers across the U.S. The study participants had physical limitations but could walk about 1,312 feet.

A Lifestyles Interventions and Independence for Elders study participant walks on a treadmill. (Photo courtesy of the University of Florida Institute on Aging)

Accelerometer readings of fewer than 100 counts a minute were considered sedentary periods. Anything more was deemed physical activity, with readings of 100-499 suggesting exercise such as slow walking or light housekeeping, and 500 indicating moderate walking or similarly intensive activities.

Using factors such as age, cholesterol levels and blood pressure, the researchers calculated participants’ predicted 10-year risk of heart attack or coronary death and found:

For every 25-30 minutes a participant was sedentary per day, the person’s predicted risk was 1% higher.
Physical activity in the 100-499 counts/minute range was linked to higher HDL (“good”) cholesterol levels in people with no history of heart disease.
Participants on average spent only an hour or less with physical activity readings at or above 500.

Generally, most physical activity recommendations suggest that adults should engage in higher intensity activities — readings around 2,000 counts a minute — to improve or maintain health. But that level might not be realistic for sedentary older adults with limited mobility, researchers said.

“In the past, much of the emphasis was placed on engaging in structured physical exercise,” Buford said in the release. “It is becoming increasingly evident, however, that encouraging individuals to just reduce the amount of time they spend being sedentary may have important cardiovascular benefits.”

Because study participants were active in a narrow range of intensity, researchers aren’t sure whether intensity doesn’t matter.

“The idea is that, even if you exercise for an hour in the morning, if you go and sit for eight hours the rest of the day you may have health risks that are independent of the fact you exercised,” Buford said in the release. “This stresses the need for regular intervals of low-level movement and to avoid sitting for excessive stretches of time.”

The American College of Sports Medicine and American Heart Association’s 2007 recommendations on physical activity in older adults includes adjusting intensity for individual fitness levels and incorporating exercises for flexibility, balance and strength.

The National Institutes of Health and participating universities funded the LIFE study.

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QUICK EASY TEST FOR STROKE RISK AND BRAIN HEALTH

Fri, 13 Mar 2020 16:04:37 GMT

Can You Balance on One Leg for at Least 20 Seconds?

Struggling to balance on one leg for 20 seconds or longer was linked to an increased risk for small blood vessel damage in the brain and reduced cognitive function in otherwise healthy people with no clinical symptoms, according to new research.

The findings were published Dec. 18 in the American Heart Association's journal Stroke.

"Our study found that the ability to balance on one leg is an important test for brain health," lead study author Yasuharu Tabara, PhD, associate professor at the Center for Genomic Medicine at Kyoto University Graduate School of Medicine in Kyoto, Japan, said in a news release. "Individuals showing poor balance on one leg should receive increased attention, as this may indicate an increased risk for brain disease and cognitive decline."

The study consisted of 841 women and 546 men, average age of 67. To measure one-leg standing time, participants stood with their eyes open and raised one leg. The maximum time for keeping the leg raised was 60 seconds. Participants performed this examination twice, and the better of the two times was used in the study analysis. Cerebral small vessel disease was evaluated using brain magnetic resonance imaging.

Researchers found the inability to balance on one leg for longer than 20 seconds was associated with cerebral small vessel disease, namely small infarctions without symptoms such as lacunar infarction and microbleeds. They noted that:

* 34.5% of those with more than two lacunar infarction lesions had trouble balancing.

* 16% of those with one lacunar infarction lesion had trouble balancing.

* 30% of those with more than two microbleed lesions had trouble balancing.

* 15.3% of those with one microbleed lesion had trouble balancing.

Overall, those with cerebral diseases were older, had high blood pressure and had thicker carotid arteries than those who did not have cerebral small vessel disease. However, after adjustment for these covariates, people with more microbleeds and lacunar infarctions in the brain had shorter one-legged standing times. Short one-legged standing times also were linked independently with lower cognitive scores.

Although previous studies have examined the connection between gait and physical abilities and the risk of stroke, this is among the first study to closely examine how long a person can stand on one leg as an indication of their overall brain health, according to the release.

"One-leg standing time is a simple measure of postural instability and might be a consequence of the presence of brain abnormalities," Tabara said in the release.

Small vessel disease occurs because of microangiopathy of arterioles in the brain, making these arteries less flexible, which can interfere with blood flow. Small vessel disease typically increases with age. Loss of motor coordination, including balance, and cognitive impairment has been suggested to represent subclinical brain damage. Tabara and colleagues also found a strong link between struggling to stand on one leg and increased age, with marked shorter one-leg standing time in patients ages 60 and older.

Although the study did not assess participants' histories of falling or physical fitness issues, such as how fast they could walk or any gait abnormalities, the one-leg standing test is an easy way to determine whether patients have early signs of being at risk for a stroke and cognitive impairment and whether they need additional evaluation, Tabara said in the release.

Abstract: http://stroke.ahajournals.org/content/early/2014/12/18/STROKEAHA.114.006704.abstract

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Physical Therapy as Effective as Surgery for Stenosis

Fri, 13 Mar 2020 16:02:20 GMT

Physical Therapy's Effects Equal to Surgery for Spinal Stenosis Symptoms

Physical therapy for spinal stenosis is as effective as surgery and should be fully considered as a first-choice treatment option, according to a new study that is the first to directly compare a single, evidence-based physical therapy regimen with decompression surgery among patients who agreed to be randomly assigned to either approach.

The study focused on self-reported physical function among 169 participants diagnosed with lumbar spinal stenosis (LSS) after 2 years, but it also tracked function measurements along the way--at baseline, 10 weeks, 6 months, and 12 months. Researchers found that not only were 2-year effects similar for the 2 groups (87 who began with surgery and 82 who started with physical therapy), the increase in function followed similar trajectories from baseline on.

Research was conducted between 2000 to 2007, and limited to patients 50 years and older who had no previous LSS surgery and had no additional conditions including dementia, vascular disease, metastatic cancer, or a recent history of heart attack.

The study, which appears in the Annals of Internal Medicine ( abstract only available for free), was led by Anthony Delitto, PT, PhD, FAPTA, with coauthors including Sara R. Pilva, PT, PhD, FAAOMP, OCS, Julie M. Fritz, PT, PhD, FAPTA, and Deborah A. Josbeno, PT, PhD, NCS. The findings have been reported in Reuters , the Pittsburgh Post-Gazette , Medpage Today , and other outlets.

According to an editorial that accompanies the article (sample available for free), what makes this research important is that it restricted the nonsurgical approach to a single physical therapy regimen, and that participants—all of whom were prequalified for surgery—consented to a randomized treatment approach. Previous studies focused on surgical vs (mostly unspecified) "nonsurgical" approaches, and some allowed patients to self-select their treatment groups.

Editorial author Jeffrey N. Katz, MD, MSc, writes that the current study more accurately represents practice, in which "clinicians and patients must choose between surgery and a particular nonoperative regimen, rather than an amalgam of regimens."

Those particular nonoperative physical therapy treatments administered to the participants included "instruction on lumbar flexion exercises including posterior pelvic tilts and supine knee-to-chest and quadruped flexion exercises; general conditioning exercises, including stationary cycling or treadmill walking; lower extremity strengthening exercises … ; lower-extremity flexibility exercises deemed appropriate … ; and patient education to avoid postures involving hyperextension of the lumbar spine," authors write.

Most participants in the physical therapy group attended at least 1 of the 12 prescribed sessions, with two-thirds participating in at least 6 sessions. However, over half (57%) of the physical therapy group elected to have surgery at some point within the 2-year study window. While authors write that this crossover presents "a challenge in interpretation," additional analysis revealed that even with this shift, "any differences between the groups were not significant."

"From a clinical standpoint, Delitto and colleagues' trial suggests that a strategy of starting with an active, standardized [physical therapy] regimen results in similar outcomes to immediate decompressive surgery over the first several years," writes Katz in his editorial. "Taken together, these data suggest that patients with LSS should be offered a rigorous, standardized [physical therapy] regimen. Those who do not improve and ultimately consider surgery should be informed that the benefits are likely to diminish over time."

Both the study's authors and Katz agree that health provider-patient communication is key.

"Patients and health care providers should engage in shared decision-making conversations that include full disclosure of evidence involving surgical and nonsurgical treatments for LSS," authors write, with Katz's editorial arguing that "because long-term outcomes are similar for both treatments yet short-term risks may differ, patient preferences should weigh heavily in the decision of whether to have surgery for LSS."

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Icing a Sprained Ankle? Is Ice Still the Right Approach for Sprains?

Fri, 13 Mar 2020 15:59:46 GMT

Updated December 18th, 2023

What are the current best practices for icing a sprained ankle? Is it still the most effective way to heal your injury? With an ever-changing field of medicine, including constant research and understanding of the human body, new discoveries continue to shape the way we view practices such as icing an injured ankle.

Conventionally, doctors have recommended icing sprained ankles, noting that it can help with inflammation from the injury. However, new research is emerging about the efficacy of icing injured ankles, with some studies pointing to compression as a more effective approach.

In this guide, we at Hershey Orthopedic and Spine Rehabilitation will delve into the best methods for treating sprained ankles, presenting you with helpful data to inform your decision. Our team is composed of skilled physical therapists who are committed to getting you feeling better again, developing personalized treatment plans, and meeting you where you are in the healing process.

The Traditional Approach to Sprained Ankles

Traditionally, icing is recommended for an acute injury like sprained ankles, and time is of the essence when it comes to icing. Cold will help the pain and swelling, so it’s best to ice as soon as possible. The RICE method—Rest, Ice, Compression, Elevate—is often recommended in the immediate aftermath of an ankle sprain as a first-aid measure, and the steps are as follows:

Rest: Giving the injured ankle proper rest is essential to allow the tissues to heal.
Ice: Can be applied for short periods of time at regular intervals—usually 15 minutes and five to eight times a day for the first 48 hours.
Compression: Wrapping the sprained ankle with an elastic bandage or compression wrap helps provide support.
Elevate: Elevating the injured ankle above heart level helps reduce swelling by using gravity to assist in draining excess fluid from the area.

Immediate Effects of Icing

Right after applying the ice to the ankle, there will be immediate relief because it acts as a numbing agent, causing pain and swelling to dissipate. However, these benefits are temporary. So, does icing a sprained ankle help? In the short term, yes, but as we’ll learn in the coming sections, there are other ways to provide longer-lasting relief.

Questioning the Effectiveness of Ice on Sprains

New viewpoints against icing as a treatment for ankle sprains have gained attention in recent years, as there are more and more researchers and experts who question its effectiveness and propose alternative methods, including compression and targeted exercise. Paradigm shifts like this one will prove difficult for a lot of us to implement because we’ve been taught from an early age to apply ice to a sprain—it’s second nature.

While there is evidence—both clinical and anecdotal—that the use of ice temporarily helps ankle sprains because of its numbing effects, what about its impact on inflammation and the healing process? Does it do more harm than good to ice the sprain post-injury? A growing number of experts are saying it does more harm.

By immediately using ice on an injury to try and reduce inflammation, we are delaying the normal inflammatory response that’s supposed to happen after an acute injury. After all, our ancestors were able to survive because of processes like inflammatory response, and we shouldn’t assume that something that’s evolved over millions of years needs to be corrected. What’s more, most of the world favors no ice after acute injury. For example, in Chinese medicine, it’s thought of as counterproductive.

The three phases of healing after an acute injury are inflammation, proliferation, and remodeling. Inflammation is a vital biological response following injury, as it’s the body’s way of ridding itself of damaging stimuli and initiating the healing process. If we step in and interrupt something the body does naturally, is that beneficial?

It turns out that swelling and the build-up of fluid after an acute injury can be considered positive effects since they increase sensitivity to pain, inhibit movement, and allow the inflammatory process to continue. By interfering with the first inflammatory stage of healing, we may be negatively affecting the final remodeling stage. Our bodies are smart and have their own mechanisms for reducing inflammation through the lymphatic system, which gradually removes waste and fluid build-up caused by the inflammatory process.

Ice and Inflammation: A Closer Look

Conventional wisdom says that icing a sprained ankle will reduce inflammation and lead to quicker healing. However, we’re seeing some debate around this topic, with some experts arguing against icing.

The natural inflammatory process is a fundamental part of the body's immune response when an injury occurs, and it concerns a complex series of events that involve various cells, chemical mediators, and physiological changes. The primary role of inflammation is to initiate the natural healing process and protect the body from further damage.

The Lymphatic System and Ice

Some studies suggest that applying ice for swelling on the leg can impair the ability to effectively manage lymphatic flow. This is because icing can create a backflow of fluid in the lymphatic system, potentially exacerbating swelling rather than reducing it. The lymphatic system relies on muscle activation to remove waste, so light exercise and pain-free movement can be beneficial for jumpstarting the healing process and are alternative methods for the lymphatic system. So, is using ice counterproductive? More and more experts think so.

Compression as an Alternative to Ice

Many are opting for using a compress instead of ice as a more effective choice for acute soft tissue injuries. Unlike icing the sprain, using a compress will improve blood flow to the injured area and won’t constrict blood vessels. By applying pressure, it assists in pushing blood back towards the heart, which enhances circulation, aiding in the healing process.

How to Effectively Use Compression

For effective compression therapy, it’s important to follow proper techniques, such as:

Before applying a compression wrap or device, make sure the area is clean and free from any lotions, oils, or moisture.
Select a wrap or device that fits properly. It should be snug but not too tight, allowing for comfortable movement and proper circulation.
Position the affected area in a way that allows for optimal compression. For an ankle sprain, position the foot at a 90-degree angle and start wrapping from the toes up toward the calf.
Overlap each layer by about half of its width to ensure even pressure distribution and prevent gaps or uneven compression.
Once you have applied the desired number of layers, secure the end of the wrap or device with tape or fasteners to keep it in place.

The duration of compression application can vary depending on the specific injury or condition, as well as the guidance provided by a healthcare professional. Generally, for acute injuries and effective injury management, compression can be applied for the first 24 to 72 hours following the injury. During this initial phase, it is typically recommended to apply continuous or intermittent compression for periods of 20-30 minutes at a time, with periodic breaks in between.

The Role of Physical Therapy in Ankle Sprain Recovery

Physical therapy plays a crucial role in the recovery process of an ankle sprain, and professional assistance can’t be overstated. Some of the many things a professional will help with include:

Restoring mobility and flexibility: Physical therapy includes exercises and stretching techniques to improve ankle range of motion and flexibility. This helps restore normal joint movement and prevent stiffness.

Strengthening exercises: Physical therapists guide patients through specific exercises to strengthen the muscles surrounding the ankle joint. Strengthening these muscles helps provide stability and support, reducing the risk of re-injury.

Functional training: The focus of physical therapy is not just on isolated exercises but also on functional training. This involves performing activities that mimic real-life movements, helping individuals regain their ability to perform daily tasks and return to sports or recreational activities.

We at Hershey Orthopedic and Spine Rehabilitation provide an array of services, one of which is for foot and ankle injuries. We evaluate our patients thoroughly and develop a personalized treatment plan they feel comfortable with so they can resume their lives feeling better.

Exercises and Rehabilitation Techniques

Luckily, there are many different rehabilitation exercises and techniques used in physical therapy to help with ankle strength, including:

Range of motion exercises aim to improve the flexibility and movement of joints by gently moving them through their full range of motion.
Manual therapy involves hands-on techniques, such as joint mobilization, soft tissue mobilization, myofascial release, and strain-counterstrain therapy. These techniques help reduce pain, improve joint mobility, and address soft tissue restrictions.
Gait training focuses on improving walking patterns, balance, and coordination. It may involve exercises aimed at enhancing proper foot placement, stride length, and weight distribution during walking.

Guided rehabilitation ensures that the individual progresses through the rehabilitation program in a structured and controlled manner. A trained healthcare professional, such as a physical therapist, can assess the individual's condition, monitor their progress, and adjust the treatment plan accordingly. This helps prevent overexertion or reinjury and promotes optimal healing.

When to Seek Professional Help

Knowing when to seek a professional diagnosis for your sprain is vital to your healing. Is your sprained ankle serious? The following are some signs that it’s time for the intervention of a professional for recovery support:

Inability to stand or walk on the affected foot
Throbbing pain
Stiffness or weakness in the ankle joint
A feeling of instability in the ankle joint
Signs of infection, such as warmth or redness in the ankle
Significant pain, swelling, and bruising

A New Perspective on Icing Sprained Ankles

We hope you’ve found this guide helpful and have a better understanding of the benefits of compression and the limitations of icing a sprained ankle. While icing has been a popular technique for a long time, research is showing that icing a sprain may interfere with the body’s natural inflammatory response process and could actually slow down healing. Alternatively, compression allows blood flow to the injury site, boosting circulation, and furthering the healing process, making it an ideal method for sprains.

It’s essential to seek professional advice when you’ve sustained an injury, as their expertise, experience, and evidence-based approach are key for accurate diagnosis, appropriate treatment, and successful recovery. Our team at Hershey Orthopedic and Spine Rehabilitation has the know-how, equipment, and passion to assist patients with all types of injuries, including ankle sprains. Reach out today for more information or to schedule an appointment.

Senate Repeals SGR, But Physical Therapy Cap Remains

Fri, 13 Mar 2020 15:50:20 GMT

Senate Approves SGR Repeal, Keeps Therapy Cap and Exceptions Process

The US Senate voted Tuesday to approve a bill that repeals the flawed sustainable growth rate (SGR) and moves toward payment systems based on quality, but, despite a concerted, historic grassroots advocacy effort, does not end the Medicare outpatient therapy cap. The therapy cap repeal amendment was defeated by a 58-42 vote, coming up just short of the 60 votes needed for passage.

Instead of a full repeal, the therapy cap exceptions process will extend until December 31, 2017.

The vote on the SGR ends a flawed system for payment that would have resulted in 21% reductions in Medicare payments to providers. The bill approved by the Senate passed with an overwhelming 92-8 vote, and President Barack Obama has stated that he will sign it into law. The bill was approved by the House in late March.

Among the most significant features of the bill are the ways it sets the stage for a transition to value-based health care services, and away from the fee-for-service model—a shift strongly supported by APTA.

The effort to include an amendment to end the therapy cap was championed by Sen Ben Cardin (D-MD) along with Sen David Vitter (R-LA), and was the focus of an intensive effort by APTA, its members, supporters, and other organizations to urge senators to vote in favor. In the end, the amendment was 1 of only 6 allowed to be considered, and among those 6, garnered 1 of the highest number of votes in favor.

"Ending the SGR is good news not just because it ends a flawed policy, but because it's helping to transform payment models," said Justin Moore, PT, DPT, APTA executive vice president of public affairs. "We are of course disappointed that the therapy cap repeal effort was not successful, but thanks to the hard work of APTA members and supporters, we were able to seize an historic moment and move this issue closer to the goal line than at any time in the 18-year history of the cap. We will capitalize on this energy, unity, and momentum, and will never stop working for the best interests of patients."

APTA will provide further information and resources on the provisions passed in the SGR bill over the coming weeks and will continue to influence its implementation with the Centers for Medicare and Medicaid Services.

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AN MRI WILL COST YOU ALMOST $5000.00 MORE THAN PHYSICAL THERAPY

Fri, 13 Mar 2020 15:32:10 GMT

Oh, my aching wallet: MRI instead of physical therapy for low back pain leads to $4,793 higher price

c/o The Washington Post

Your back hurts (join the club) and you go to see your primary care physician. Most of the time, your doctor will tell you to rest, maybe take some ibuprofen or ice the affected area.

But when researchers looked at 841 people who needed additional care, they found that the ones sent first for MRIs were more likely to have surgery or injections, see a specialist or visit an emergency room than those who were first sent to physical therapists. And they (or their insurance companies) paid an average of $4,793 more.

The reasons, said the study's lead author, are more likely found in the heads of patients and doctors than in anyone's back. MRIs tend to turn up all kinds of benign changes in spines and backs that occur as we move through life. But those prompt patients to look for fixes and to pressure doctors to refer them for those.

"The patient may feel and exert some pressure to wanting to work it up more," said Julie Fritz, a professor of physical therapy at the University of Utah. "It just changes the mind set of everyone involved. It tends to accelerate the course of intervention."

[No, Uncle Fred, the weather has nothing to do with your back pain]

Take degenerative disc disease , for example. Most people older than 40 or 50 have it to some degree, Fritz said, but often not to the extent that it causes pain or other symptoms. But when an MRI turns up that ominous-sounding bit of news, patients often ask for therapy and primary care doctors can succumb, she said.

"It motivates patients to want to do more to look for fixes for that problem, when it probably should be [considered] more like wrinkles and gray hair," she said.

Another possibility is that some physicians have financial interests in imaging services, the study notes.

Low back pain is incredibly common and debilitating. According to one study , it causes more time disabled around the world than HIV, road injuries, tuberculosis, lung cancer, chronic obstructive pulmonary disease and pre-term birth complications. In the United States, Fritz's team noted in its paper, the direct cost of treating low back pain was $86 billion in 2005.

An MRI exam can cost $1,000 or $1,500 and while many are covered by insurance, patients often have to put up co-payments and meet deductibles. Several studies have shown no evidence of benefits to low back patients unless there are specific symptoms, according to Fritz's paper, which was published March 16 in the journal Health Services Research. [Fritz is a professor of physical therapy herself, but the paper is a peer-reviewed study, not her opinion.]

Fritz and her colleagues set out to compare what happens to patients sent first for MRIs versus those sent directly to physical therapists. "Patients have expectations around receiving something perceived as beneficial," they wrote. "Breaking an expectation by denying imaging may be unacceptable to patients or providers. Consumer research suggests offering an alternative to replace the broken expectation is important to patients."

[Research suggests best sex positions for people with back pain]

In addition to seeking less invasive follow-up care, the people who went directly to physical therapists spent an average of $1,871, while those whose first move was an MRI spent an average of $6,664 in the year following their initial complaint to their doctors. With only a few hundred people in each sample, Fritz acknowledged, the cost figure was somewhat skewed by a small number of very expensive surgeries among those who had MRIs first. But overall, the cost difference is very clear.

Physical therapy focuses on educating patients about what might be causing their back pain, assuring them that most problems subside in time, and engaging them in their therapy, even if the therapist is providing hands-on aid, Fritz said. Perhaps people who choose that option are more motivated to be part of clearing up their problem, or they may just profit from the approach; the research doesn't make that clear.

Either way, "we think this is an area where our profession has something to offer, especially when it's timed correctly," Fritz said. "There's a place for advanced imaging. It's just not early in the course of care for most patients."

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WANT TO AVOID LOW BACK PAIN? DON'T GET INTO AWKWARD POSITIONS.

Fri, 13 Mar 2020 15:29:18 GMT

Study: Awkward positions, distractions, fatigue trigger low back pain

Engaging in manual tasks involving awkward positions increases a person’s risk of low back pain by eight times, according to new research into the physical and psychosocial factors that contribute to low back pain. The study also found being distracted during activities or fatigued also significantly increase a person’s risk of acute low back pain.

The results were published Feb. 9 in Arthritis Care & Research, a journal of the American College of Rheumatology.

At some point, nearly 10% of the world’s population experience back pain, which is the leading cause of disability according to the World Health Organization’s 2010 Global Burden of Disease report. The WHO reports low back pain has a greater impact on global health than malaria, diabetes or lung cancer; yet little progress has been made to identify effective prevention strategies.

“Understanding which risk factors contribute to back pain and controlling exposure to these risks is an important first step in prevention,” Manuela L. Ferreira, PhD, associate professor with the George Institute for Global Health and Sydney Medical School at the University of Sydney in New South Wales, Australia, said in a news release. “Our study is the first to examine brief exposure to a range of modifiable triggers for an acute episode of low back pain.”

For this case-crossover study, researchers recruited 999 participants from 300 primary care clinics in Sydney who had an acute low back pain episode between October 2011 and November 2012. Study subjects were asked to report exposure to 12 physical or psychosocial factors in the 96 hours before the onset of back pain.

The risk of a new episode of low back pain significantly increased because of a range of triggers, from an odds ratio of 2.7 for moderate to vigorous physical activity to 25.0 for distraction during an activity, the study showed. Researchers found age moderated the effect of exposure to heavy loads, with odds ratio for individuals 20, 40 or 60 years of age at 13.6, 6.0 and 2.7, respectively. A new finding not reported previously was that back pain risk was highest between 7 a.m. and noon.

“Understanding which modifiable risk factors lead to low back pain is an important step toward controlling a condition that affects so many worldwide,” Ferreira said in the release. “Our findings enhance knowledge of low back pain triggers and will assist the development of new prevention programs that can reduce suffering from this potentially disabling condition.”

Study abstract: http://doi.wiley.com/10.1002/acr.22533

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Shoulder Pain: Skip the Steroid Shots? May Be a Good Choice.

Fri, 13 Mar 2020 15:12:40 GMT

(C/O HealthDay News) -- For relief of shoulder pain, physical therapy and steroid shots provide similar results, a new study finds.

Researchers compared the two nonsurgical approaches in a group of 100-plus adults suffering from shoulder pain caused by rotator cuff problems, tendinitis or bursitis.

"Whether you had a steroid injection or physical therapy, the improvement in each group was the same," said lead researcher Daniel Rhon, from the Center for the Intrepid at Brooke Army Medical Center at Fort Sam Houston, Texas.

"It was also a rather large improvement, about 50 percent, and this improvement was maintained for at least one year," he said.

But the group that received injections used more health care services and had significantly more shoulder-related doctor visits during the year of the study, Rhon said.

"Additional visits to your primary care provider may indicate that you had a persistent problem and were seeking further follow-up," he said.

In addition, 20 percent of those who got injections ended up going to physical therapy anyway, and about 40 percent who got shots needed more than one injection, Rhon said.

"While we don't know for sure, needing another injection would likely indicate that they still had persistent pain, especially because additional injections were optional," he said.

About one in five in the physical therapy group also got an injection during the year of follow-up, Rhon said.

The findings should reassure patients who prefer to avoid injections. "Some patients really do not like injections, so physical therapy may be a great and effective option," Rhon said.

The report was published Aug. 4 in the Annals of Internal Medicine.

Dr. Michael Hausman, a professor of orthopedic surgery at Mount Sinai Medical Center in New York City, said the findings "seem contradictory to my experience in practice."

Most of his patients who opt for physical therapy say their pain got worse with therapy, Hausman said.

"Probably the reason for that was that the therapy involves strengthening exercises, so patients are stressing the tendons that are damaged," he explained. "It's not surprising that the therapy would aggravate the symptoms."

Hausman thinks that steroid injections work and should be part of treatment if physical therapy isn't enough.

"If the joint is stiff, you should do stretching exercises to restore full motion. You should avoid exercises that put a strain on the rotator cuff tendon," he said. "If the symptoms persist and limit activity, then I would recommend a steroid injection with a maximum of two injections."

Shoulder pain is a very common condition, and treatment decisions aren't uniform, said Dr. Michael Mizhiritsky, a physiatrist at Lenox Hill Hospital in New York City. "An accurate diagnosis needs to be established before initiating treatment. An experienced physician needs to evaluate a patient and consider diagnostic tests, such as X-ray and MRI," he said. "Only then should treatment begin."

Treatment should include physical therapy, Mizhiritsky said. "Steroid injections should be considered either before starting physical therapy or anytime there is no significant timely improvement, and a home exercise program needs to be followed," he added.

For the study, Rhon's team randomly assigned 104 patients with shoulder pain between the ages of 18 and 65 to receive steroid injections or six sessions of physical therapy over six weeks. Participants reported on their pain throughout the study.

During the year of the study, those receiving steroids could have as many as three injections.

Physical therapy included a combination of joint and soft-tissue manipulations, stretches, muscle contraction-relaxation techniques and exercises to promote movement in the shoulder, chest or neck. These patients also were given exercises they could do at home that reinforced the therapy.

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PARALYZED ATHLETE WALKS AFTER 15 YEARS OF PHYSICAL THERAPY

Fri, 13 Mar 2020 15:10:33 GMT

VIA TUSCALOOSANEWS.COM

LOS ANGELES | The worst day of Aaron Baker’s life wasn’t when the then-20-year-old professional motocross racer crashed his bike one spring day in 1999, flew over the handlebars and hit the ground head-first, paralyzing him from the neck down.

No, the worst day came a year later when Baker’s physical therapy ended. That was when his therapists, marveling that he could actually stand on his own again and move his arms some, cautioned him not to expect much more.

The chances of walking again, he was told, were one in a million. He eventually used that as a mantra — when people say odds are a million to one, ignore the million and focus on the one — and has learned to walk again. It began with learning to do just one thing, beginning with getting just a few muscles in an arm to work and then moving on to another task.

“At first it was even one in a million that I would feed myself, so walking seemed out of the question,” said Baker, who completed a leg in the international Wings For Life run to raise awareness of spinal-cord research. “So after a time, we learned to focus on just the one. Our approach to the whole process became just one breath, then one movement,” until small victories began to add up to the larger one.

Baker, who now gets around with just a cane, emphasizes he didn’t run far during his leg at last month’s event; maybe just a quarter mile. One of the stars for the event, the 36-year-old was busy welcoming others, signing autographs and posing for photos.

He walked 20 miles across the Mojave Desert last year for a documentary, tentatively titled, “Coming To My Senses,” that a friend is doing on him. In previous years, he bicycled across the U.S. twice.

When he left the hospital after his injury, he never imagined such accomplishments. He was ready to give up. A year earlier, he thought, he’d been a hotshot racer who had already landed a professional sponsorship.

“I mean I wanted to work hard. I wanted to overcome this thing,” he said. “But there were no other options. Insurance wasn’t going to cover any more at the hospital, and local gyms weren’t adapted to help someone like me.”

His mother, having quit her job the year before to care for him, had exhausted her savings and sold her home.

Laquita Conway had her own idea about his future. She took him to the Center of Achievement Through Adapted Physical Activity, an institution at California State University, Northridge, known for its pioneering work in developing rehabilitation therapies.

She’d heard there was a kinesiology professor who had some success in working with people with spinal-cord injuries.

For 15 years, he went to see Taylor-Kevin Isaacs, the former CSUN professor.

“When Aaron told me he thought he had a one in a million chance of walking again, I told him, ‘Let’s think of grabbing onto the one and forgetting about the million,’” Isaacs said, recalling their first meeting when Baker struggled just to shake hands.

For her part, Conway said she never envisioned her son walking 20 miles across the desert. She just wanted him to get better.

There is no magical medical cure for an injury like Baker’s, in which he fractured the fourth, fifth and sixth cervical vertebrae, said Dr. Charles Liu, director of the University of Southern California’s Neurorestoration Center.

“He just kept working at it like crazy,” said Liu. “The message is you should never give up.”

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3 Easy Neck Stretches You Can Do Anywhere

Fri, 13 Mar 2020 15:09:09 GMT

The Centers for Disease Control and Prevention report that approximately 20% of the worldwide population has suffered from some type of neck pain during the last three months. This isn’t surprising considering that many people stare at computers, or their smartphones, for the better part of the day. If you’ve ever had neck pain, you know how annoying and painful it can be; but it can also lead to other problems such as headaches, jaw pain, and upper back pain. The good news is that simple neck stretches, performed a few times a day, can help to improve your posture, minimize pain, and improve the flexibility of your neck.

Basic Anatomy of the Neck

Before we get into the details of the causes of neck pain, and the stretches you can do for relief, let’s discuss the basic anatomy of the neck.

The cervical spine (neck) consists of 7 vertebrae, which run from your skull to your upper torso, that are joined by facet joints. Ligaments, tendons, and muscles (commonly referred to as the soft tissues of the neck) connect the vertebrae and enable you to move your head in any direction. In between each vertebra is an intervertebral disc that acts as a shock absorber for the spine.

Common Causes of Neck Pain

There are a variety of things that can result in neck pain; below we’ll outline three common causes.

Neck Strains and Sprains

These types of neck injuries are often associated with motor vehicle and sporting accidents. They happen when the head moves forward, backward, or even sideways suddenly. This rapid movement stretches and sprains the soft tissues of the neck, leading to pain. However, poor posture can also result in neck strains and sprains. Neck stretching and strengthening exercises can help to improve posture, minimize pain, and improve flexibility of the affected neck muscles.

Tension

The muscles in the back of your neck are always contracted in order to maintain your body in an upright position. When you’re stressed, you usually tense these muscles further, which can lead to neck pain, and tension headaches. Neck stretching and strengthening exercises can help alleviate muscle tension and pain.

Cervical Spondylosis

This neck condition happens because of day-to-day overuse over a number of years. This condition causes weakening of intervertebral discs, wearing out of facet joints, and narrowing of spaces between the bones. Branches of bones called osteophytes develop at the ends of the facet joints and cervical vertebrae. These changes resemble those witnessed in osteoarthritis. Neck stretches, coupled with painkillers, can help you reduce pain and strengthen muscles.

3 Neck Stretches to Strengthen Your Neck Muscles and Ease Pain

There are numerous stretches you can do to minimize your neck pain and improve range of motion and function of your neck. While you may notice optimal results from stretching after a long, hot shower that helps to loosen up the muscles of your neck, we’ve outlined 3 simple stretches you can do anywhere, anytime to get a little relief.

Lateral Flexion Neck Stretch

How to do it:

Tilt your left ear toward your left shoulder
Reach over your head with your left hand and gently pull to lower your left ear closer to your shoulder.
Hold this position for 10 to 15 seconds.
Switch sides.
Aim for 3 repetitions of this stretch on each side.

Behind the Back Neck Stretch

How to do it:

Stand with your feet positioned hip-width apart with your arms hanging at your sides.
Reach both of your hands behind your back.
Hold your right wrist with your left hand.
Use your left hand to straighten your right arm by gently pulling it down and away from your body.
Slowly lower your left ear toward your shoulder.
Hold this position for 30 seconds.
Switch sides.
Aim for 3 repetitions of this stretch on each side.

Neck Retraction

How to do it:

Begin seated in a chair.
Slightly tuck your chin in and gently slide your head back toward your spine (imagine you have a headrest behind you that you’re trying to touch the back of your head to).
Hold this position for 2 to 3 seconds.
Aim for 5 to 10 repetitions of this exercise.

Keep in mind that if a stretch results in an increase in discomfort while you’re performing it, discontinue it and consult your physical therapist.

Conclusion

Daily neck stretches can help improve your posture, minimize neck pain, and improve the flexibility of your neck. However, if you have a history of prolonged neck pain, serious health conditions, or have had previous neck surgery, it’s advisable to consult a physical therapist before starting a new stretching program. The physical therapists at Hershey Rehabilitation can help to ensure that the stretches you’re doing are safe and effective for your condition.

5 BENEFITS OF KEEPING UP WITH YOUR PHYSICAL THERAPY

Fri, 13 Mar 2020 14:53:03 GMT

If you’ve suffered an injury, it’s likely that your physician has recommended physical therapy as part of your treatment plan. In some cases, people with injuries, chronic pain, or limited mobility choose surgery over physical therapy, as they consider surgery to be a quick and more efficient way to cure the problem. However, given the fact that physical therapy is the least intrusive treatment, it’s wise to try physical therapy before resorting to other, more invasive, treatment options.

Below we’ll outline 5 benefits of keeping up with your physical therapy program.

Eases Pain

Chronic pain can cause stress, sleepless nights, and can even disrupt your work and leisure time. It’s, without a doubt, one of the most aggravating conditions, particularly if the underlying cause is not well defined. Luckily, physical therapy treatments are effective when it comes to mobilizing the soft tissues and joints of the body to restore optimal function. What’s more, you can actually prevent pain from recurring by continuing to do the prescribed physical therapy on a regular basis.

Boost Your Balance and Minimize your Risk of Falling

When you start physical therapy, your therapist will screen you for fall risk. If the screening shows that you are prone to falls, your physical therapist will recommend exercises that will carefully test your balance as a strategy for mimicking real-life situations. The therapist can also show you exercises to boost your coordination and recommend assistive devices for a safer living. If it’s found that your balance problem is triggered by your vestibular system, the therapist can do specific treatments that can easily restore proper vestibular functioning and minimize and/or get rid of symptoms of vertigo or dizziness.

Enhance Mobility

Regardless of your age, physical therapy comes in handy when you’re dealing with mobility issues such as difficulty standing, moving, or walking. Simple stretching and muscle strengthening workouts can restore, or even improve, your capability to move. A competent physical therapist can recommend a walking stick, crutches, orthotics, or other crucial assistive devices that suit your situation and needs.

Improves Overall Health

One of the least known benefits of physical therapy is its ability to tackle a wide array of age-related health conditions such as joint pain, osteoporosis, and arthritis. Physical therapy is a conservative treatment method for older people since it offers them a less traumatic option compared to going through joint replacement surgery. It also helps older patients retain their independence around the home for an extended period, allowing them to perform their tasks of daily living independently. Further, physical therapy has the ability to boost cardiovascular function, so it’s helpful if you suffer from cardiovascular disease.

Helps Athletes Avoid or Recover from a Sports Injury

Physical therapists are aware that different sports can predispose you to certain forms of injuries. For instance, long distance runners have a high risk of stress fractures, while basketball players are more prone to knee issues. Athletes looking to return to their sport after a long period of injury can safely do so by taking advantage of recovery exercise programs developed by their physical therapist. Physical therapy can help train you for your specific sport and help you attain improved endurance. It also boosts circulation, beefs up your muscles, and improves your flexibility, which takes your game to the next level every time you play, giving you a competitive edge.

What Should You Expect from a Physical Therapist?

A physical therapist takes care of you in all stages of the healing process, from diagnosis to the recuperative and preventive phases of recovery. You can seek therapy services by yourself or through a referral from your primary care doctor. Irrespective of how you come to a therapist, you can expect to:

Go through a physical examination and assessment, including your medical history and some testing procedures such as an evaluation of flexibility, posture, and muscle and joint movement and functioning.
Receive a diagnosis, where you learn the underlying cause or causes of your pain or issue; a treatment plan; and goals.
Receive physical therapy treatments that address the cause of the problem, and help relieve pain and restore you to your desired activities. Our approach involves a heavy focus on manual therapy, "hands-on" treatments, as well as focused exercise.
Receive advice on what you can do for yourself to keep moving and feeling better, and to prevent recurrence of the problem.

Conclusion

Physical therapy is a conservative treatment approach that should be considered before undergoing more invasive treatment options for pain control. Physical therapy provides a plethora of benefits including pain relief, improved range of motion and balance, increased athletic performance, and improved overall health. After your initial assessment, your physical therapist will work with you to develop an individualized treatment plan specific to your condition. In order to experience optimal results, it’s important that you keep up with your physical therapy, even when you start to feel better.

6 TIPS TO PREVENT LOWER BACK PAIN AT WORK

Fri, 13 Mar 2020 14:50:46 GMT

You may be surprised to know that the second most common reason adults visit a physician is for back pain. In addition to sick leave, nearly $90 billion is spent on the diagnosis and management of lower back pain annually in the US. The spine is arguably one of your most precious assets, helping to keep you upright and providing the framework for a stable body in motion and at rest. Keeping the spine in good working order should be a priority for everyone, especially when at work, where most people spend a good portion of their days.

Whether your job is a labor intensive or a desk job, both have their own risks. Thankfully, there are tips available to keep your back and core strong, and keep you feeling your best.

1: A Body in Motion Stays in Motion

For most people with a desk job, other than bathroom breaks and lunchtime, they don’t get up regularly. A whole day can pass by before you realize you’ve spent 7 hours sitting. It’s not feasible to be away from the desk for hours at a time, but depending on the office building, it may be possible to go for short walks and stretch your legs every hour for a few minutes. Some have found it useful to stand every time they receive a phone call, or even set a timer on their computer to get up and walk around at regular intervals. It may take some trial and error, but in the long run it can have a huge impact on your lower back.

2. Try a Standing Desk

Many offices have seen a new wave in design and a standing desk is just as easy to find as a regular one. The benefits of a standing desk include taking the heat off your lower back and pelvis and allowing the spine to decompress. Many desks now come with the option of standing to sitting conversion. Standing all day can have its own complications, such as sore feet. A good guideline to follow when it comes to standing desks are to stand change positions from sitting to standing every 30 minutes to reduce lower back fatigue. The back and forth not only gives both your back and feet a break, but it can help to keep you mentally alert and keep your circulation flowing.

3. Maintain Good Posture

Some of the most common causes of back pain are related to bad postures, such as slouching forward while working at a desk. Investing in a chair with good lumbar support or having a lumbar support pillow can help adjust the spine properly while sitting. One of the best ways to support good posture at work is typically done outside of work. Exercise such as Pilates focuses on a strong core. Your core, which includes your back, torso, abdomen, pelvis and, diaphragm are all targeted in Pilates exercises. Studies have shown that Pilates performed regularly for as little as 20 minutes, two to three times a week, can have a huge impact on training your core to maintain good posture, and relieving back pain.

4. It’s All About Angles

You may have a good desk and a good chair, but if the height isn’t right, your angles are all off. Adjust your chair so that your feet sit flat on the floor and your knees are at a 90-degree angle. Some people prefer having a foot prop to rest their feet upon. When it comes to armrests, remember your arms and elbows should be at a 90-degree angle too. This prevents your shoulders from creeping up and keeps your arms and hands in an ergonomic position. Take note of your computer screen as well. It should be at least 20 inches away from your face or at arm’s length. Aim for your screen height to be slightly below eye level, with your eyes looking slightly downward when viewing the middle of the monitor. The idea is to avoid tilting your neck either up or down. These small adjustments and attention to angles can go a long way for your eyes, neck and, back.

5. Let Your Legs Be the Star

When it comes to lifting, let your legs be the star. Most everyone knows to lift with your legs, and this is usually conscientiously done with heavy loads. But what about lifting light things, or simply bending over to pick up a pen? Again, let the legs be the star. Most people tweak their backs by doing little everyday things the wrong way. For instance, keeping the legs straight while bending over causes the lower back to compress and puts unnecessary pressure on lumbar discs. Instead, bend the knees, keep the back straight and let your hips act as a hinge. This position will protect your back in the long run and will keep your hamstrings flexible.

6. Pack a Healthy Lunch and Avoid Smoking

You may wonder what these have to do with preventing back pain. Health takes into account all aspects of life, and a good diet plays a big role. A diet high in vegetables increases the number of nutrients and antioxidants in your bloodstream and can reduce inflammation. A well-balanced diet can prevent obesity that can add to back pain and immobility. Smoking is known to constrict blood vessels and decrease the amount of circulation to all parts of the body, including the lower back. If you already have back pain, decreased circulation can slow healing time. Decreasing inflammation and improving circulation may start at the cellular level, but your back will thank you, not to mention the rest of your body.

Conclusion

Work doesn’t have to be a pain, and with these tips, it certainly won’t be for your back. If you are looking to prevent back pain or heal a previous lower back injury, Hershey Rehabilitation is here to help. Our trained staff can assess your individual issues and provide appropriate physical therapy that can get and keep your back strong and resilient.

YOGA MOVES TO HELP WITH CHRONIC BACK PAIN

Fri, 13 Mar 2020 14:48:42 GMT

It’s estimated that between 49-70% of adults in the US will experience back pain at some point in their life, with up to 30 % experiencing active episodes of back pain. Rarely is back pain a one-time episode; rather, for most, it is a chronic issue that requires further treatment and even adjustments to one’s life. Often more than just the pain, chronic back pain can cause other problems in a person’s life including anxiety, depression, disability and a decreased quality of life. This fact has moved researchers and individuals alike to push for more treatment options. In addition to physical therapy, many have sought out other ways to get control of the pain and gain mobility and movement.

Enter yoga. Not just for the super flexible or trendy people of the world, yoga has been the answer for many who suffer from chronic back pain. What makes it a reliable exercise for back pain, and what moves are the most beneficial for back pain sufferers?

Why Choose Yoga?

Although yoga may appear to be high on the trendy scale, it’s one of the oldest forms of exercise around. Some experts date yoga practice as far back as 2700 B.C. The actual word yoga means a yoking or joining together of the body, mind, and emotions of the human self to the divine spirit or True Self. Aside from the religious elements of yoga, modern Hatha yoga combines different body postures, breathing, meditation and concentration. While it wasn’t originally an exclusive form of exercise, it has become just that in today’s modern Western society. This may be due in part to the variety of health benefits researchers have found associated with yoga. If you suffer from hypertension, heart disease, headaches or even depression, yoga can help. Yoga employs a variety of focused stretches and poses that help to strengthen and stabilize the body. When a person first starts practicing yoga, they may find themselves a little off balance, but with regular practice, yoga helps to improve balance, posture, flexibility and strengthens the core, a key to improving lower back pain.

Yoga Can Improve Lower Back Pain

In medical literature, yoga interventions have been studied as a means for treating chronic lower back pain. In a survey conducted by the Centers for Disease Control and Prevention (CDC), yoga was ranked as one of the top 10 commonly used complementary and alternative medicine (CAM) treatments. Most yoga studies demonstrate beneficial effects for sufferers of chronic lower back pain. Included in the results of several randomized controlled trials are:

Improved flexibility
Reduction in pain intensity
Improved balance
Improvement in depression related to back pain
Improved back function
Reduction in functional disability

Included in these studies is a low risk for adverse events during the course of yoga therapy. Yoga did not appear to present a significant risk for individuals suffering from lower back pain in comparison to other treatments. It should be noted that before any new form of exercise is started a person with previous injuries should first consult with their physician. Concerning the practice of yoga, it is important to spend time with a certified instructor to understand proper form and speed. The poses involved with yoga can be modified to suit a person’s flexibility limitations, and appropriate adjustments can be made to prevent injury.

Poses for Lower Back Pain

In a typical yoga class there can be multiple poses performed. Yoga in itself consists of 84 different poses. Out of those, there are a few that directly relieve lower back pain and improve back function. This article will discuss 3 poses commonly used to relieve lower back pain.

Cat & Cow Pose

This name of this pose and the others are very indicative of what you’ll look like while performing them. For this one, it involves a simple movement of stretching the hips and spine into a curved C and then a U-like position. Starting on the hands and knees with a flat back, breathe in, keeping the head in a neutral position. Then exhale as you round your spine, arching your back toward the ceiling. Press through the shoulder blades and allow the head to drop down, releasing any tension in the neck. Return to the original position with a flat back and your head in a neutral position. Inhale as you curve the spine and bring the chest and tailbone up toward the ceiling, dropping your belly down toward the floor. Lift the head to look upward. This exercise can be repeated five to ten times slowly.

Sphinx Pose

The sphinx is a great pose to encourage the natural curve of the spine and release any tension in the lower back. Begin by laying on your stomach, keeping the feet hip-width apart. Slowly bring the elbows to a 90 degree angle directly under the shoulders. Be careful to let the shoulders drop, don’t let them creep up toward the ears. Look forward and breathe in. You may hold this position for 15-30 seconds, then bring the arms forward and lay flat. This can be repeated slowly 5-10 times. If this position feels like too much of a stretch, it can be adjusted simply by stretching the arms forward. If more of a stretch is desired, simply place a yoga block underneath the elbows.

Downward Facing Dog

This pose not only helps give the spine a good stretch, it stretches the hamstrings as well, which can contribute to lower back pain due to muscle imbalances. Begin on all fours with your palms and fingers spread out and your toes curled under. While exhaling, slowly lift your knees and bring your bottom up toward the ceiling. Stay supported on the balls of your feet and toes, keeping your heels off the ground. Inhale, then exhale as you straighten your knees and bring your heels to the ground. Straighten your arms while you bring the shoulder blades back and down. Your head should remain between the arms. Hold the pose for 3-5 breaths. Exhale as you return to the starting position. Repeat 3-5 times.

Conclusion

Studies show that chronic back pain, though debilitating, can be improved. Through regular and consistent practice, yoga might be a good option for you. If you are experiencing lower back pain, we welcome you to come see us at Hershey Rehabilitation Center for a consult with one of our trained therapists who can help set up a treatment plan and discuss how we can help improve your pain and mobility.

How NOT to Treat Your Pulled Muscles at Home

Fri, 13 Mar 2020 14:45:13 GMT

A pulled muscle refers to a strained, twisted, or torn muscle or an injured tendon, the latter of which is a strong elastic-like tissue that connects muscles to bones. The symptoms of a pulled muscle include: swelling and bruising at the injury site, muscle weakness, the sudden onset of pain, soreness, reduced mobility, stiffness, and pain during movement.

There are a number of beneficial home remedies such as the use of over-the-counter nonsteroidal anti-inflammatory drugs or NSAIDs (e.g., ibuprofen, aspirin), that target pain and swelling. In addition, rest, ice, compression, and elevation (RICE) helps improve discomfort. However, treatment methods that are poorly executed at home can worsen the symptoms of a pulled muscle. Here are a few of the wrong ways to treat muscle injuries at home.

Improper Resting Techniques

One common problem involves understanding how to properly rest an injured muscle. Some individuals try to engage in regular physical activity shortly after pulling a muscle, especially if they are taking NSAIDs that lessens the pain, but excessive movement following a muscle injury can cause more damage. Therefore, the affected muscle should only be moved when necessary and in a careful manner that does not increase pain. On the other hand, resting the muscle for too long may cause it to become weak and this can delay the healing process. Typically, an individual can slowly begin to move a pulled muscle after about two days as long as the movements are not excessive or repetitive.

Placing Ice Directly On The Skin

A painful muscle injury usually prompts individuals to quickly place ice, an ice pack, or even a cold package (e.g., bag of frozen vegetables) on the affected area, but it is important to cover the ice or frozen item before placing it on the skin in order to avoid experiencing frostbite. Frostbite typically occurs in stages and it starts with prickling or tingling of the skin that is known as frostnip.

The next stage is superficial frostbite, which causes skin discoloration and increased pain that indicates that the cold temperature is starting to negatively affect the outer layer of the skin. The third stage is true frostbite, which is characterized by muscles and joints that become progressively stiff and, in some cases, the development of blisters when attempts are made to warm the skin. These symptoms of frostbite indicate that deep tissues have been affected.

The signs of frostbite are CBAN, which is the acronym for cold, burn, ache, and numb. Cold is the general sensation that is felt when ice is placed on the muscle, but it should be removed before a burning sensation begins. Burning sensations mean that nerves are being affected by the cold temperature. Similarly, aching is an indication of superficial frostbite, which injures skin cells and numbness reflects the onset of true frostbite. Therefore, placing ice or ice packs directly on the skin can lead to skin and muscle damage that worsens a pulled muscle.

To avoid this problem, always place a cloth such as a towel over the ice or ice pack. Furthermore, an ice pack should never be left on the injured area for more than 20 minutes, but if any of the signs of CBAN occur before that, the ice pack should immediately be removed from the area. This practice helps reduce swelling without causing further damage to the pulled muscle.

Wrapping The Muscle Too Tightly

The aim of compression wrapping is to apply pressure to an injured muscle in order to help reduce swelling by preventing fluid from accumulating at the injury site. If the muscle is wrapped properly, this method can be quite beneficial toward aiding the recovery of a pulled muscle. However, serious complications may arise if the muscle is not wrapped carefully.

The most common problem that occurs is wrapping a muscle too tightly. This can cause poor blood circulation and swelling around the affected area. More specifically, if the wrap is too tight, blood vessels become squeezed, blood flow rapidly decreases or gets completely cut off, and tissue in the affected region gradually begins to break down if the pressure is not relieved in a timely manner. Signs which indicate that a wrap is too tight include skin discoloration (e.g., skin that is blue or black in color), burning, tingling, or numbness, and increased pain. If these symptoms arise, the wrap needs to be removed immediately.

Another common complication arises when extra layers of a compress (e.g., bandage, tape) are wrapped around the top portion of the affected limb. It is best to place the extra layers around the pulled muscle, as increasing the number of layers outside of the injured area may cause a tourniquet-like effect that decreases blood circulation throughout the limb. This can also cause numbness and weakness in the limb as well as tissue damage if the wrap is left on for too long.

In general, a wrap should fit snugly around the limb and an individual should be able to easily slide one finger under the wrap. In addition, if the wrap is for mild to moderate discomfort it can be removed throughout the day to encourage healthy blood flow. After removing the wrap, wait about 15-20 minutes before reapplying the wrap. Furthermore, if there is confusion regarding the proper way to wrap an injury, or pain and numbness keeps occurring when the area is wrapped, it is important to consult a doctor, physical therapist, or other qualified healthcare professional.

Summary

A mild to moderate muscle injury can safely be treated at home if an individual properly rests, ices, compresses, and elevates the affected area, but it is possible to cause more muscle damage by making simple mistakes. If you are concerned about how to properly treat a pulled muscle at home, or your injury worsens, an appointment should be made to speak with a physical therapist who can recommend the best form of treatment. At Hershey Rehab, our professionals are waiting to help you. Please call today.

Four Side Effects of Having TMJ and How to Avoid Them

Fri, 13 Mar 2020 14:43:45 GMT

What is TMJ Disorder?

TMJ disorder is characterized by pain in the temporomandibular joint (TMJ), as well as the muscles that control jaw movements. The temporomandibular joint is a sliding hinge that connects the jawbone to the skull. There is one joint on each side of the jaw. Common causes of TMJ disorder include disk erosion, a jaw joint that becomes misaligned, damaged joint cartilage that is caused by arthritis, or an injury or other incident that results in joint damage.

In addition, there are several risk factors that increase the chances of developing a TMJ disorder such as being diagnosed with certain types of arthritis (e.g., osteoarthritis, rheumatoid arthritis), a jaw injury, chronic clenching or grinding of the teeth, and diseases that affect connective tissue. However, the direct cause of TMJ disorder can prove difficult to identify.

Four Common Side Effects of TMJ

The side effects of TMJ disorder vary depending on the severity of the condition, but the four most common ones are:

Pain and/or difficulty chewing food
Aching pain in or around the ears
Tenderness or pain in the jaw, especially in the one or both of the jaw joints
Locking, clicking, or grating that makes it hard to open and close the mouth

Five Strategies to Alleviate TMJ Pain

There are different strategies that help individuals with TMJ disorder avoid experiencing frustrating symptoms and several of them are described below.

1. Avoid Chewy and Hard Foods

Chewing gum causes excessive movement of the jaw joint and muscles. This places pressure on the temporomandibular joint and does not give the jaw a chance to rest.

Similarly, eating hard food such as apples, carrots, and even bagels, also places unnecessary stress on the jaw. It is important to let the sore muscles and joints in the jaw rest, and eating chewy or hard food is counterproductive to the healing process.

2. Avoid Resting Your Chin on Your Hand

Many people subconsciously rest their chin on their hands while they are working at their desks, watching TV, browsing social media, or studying. Although this position may feel comfortable, it is especially problematic for people with TMJ disorder, as it can cause the jaw to be pushed out of alignment.

More specifically, placing the hand on one side of the chin causes it to push up against the jaw. This can move the joint out of place, create problems when you open and close your mouth, and worsen TMJ pain. Accordingly, try to avoid resting your chin on your hand in order to help the jaw joint maintain its alignment and heal properly.

3. Avoid Chewing on Just One Side

Many people have the habit of chewing on one side of the mouth. Unfortunately, this places pressure and tension on the temporomandibular joint and the muscles that surround it. As a result, people with TMJ disorder who frequently chew on one side may experience increased joint dysfunction and pain.

In order to avoid this side effect, make sure to chew on both sides of your mouth and take steps to address dental problems that may be causing you to chew on one side.

4. Try to Avoid Clenching and Grinding Your Teeth

Clenching the teeth, which is also known as bruxism , may occur while you’re awake as well as when you are asleep due to factors such as work-related stress, a busy schedule, or a life-changing event. For others, it may just be an unintentional habit.

Nonetheless, finding ways to stop clenching the teeth is vital because it is a significant problem for TMJ sufferers. More specifically, it puts the jaw muscles under a significant amount of stress. For people who clench their teeth excessively, a dentist may recommend the use of mouth guards or dental splints.

5. Perform Relaxation Techniques

Relaxation techniques help rest the jaw joint and lessen TMJ-related pain.

One helpful technique involves gradually inhaling and allowing the stomach, not the chest, to expand. This is followed by slowly exhaling for about the same amount of time as inhaling. For example, slowly inhale and allow the stomach to expand for 6 seconds, and then slowly exhale for 6 seconds. Repeat this technique 5 to 10 times.

Another beneficial exercise entails sitting or lying down in a comfortable position with back support and relaxing the muscles to relieve tension. Certain strengthening exercises help relieve tension in the temporomandibular joint as well. To perform this type of exercise, place the thumb under the chin and gently push the chin downward against the thumb. Use the thumb to place a slight amount of force against the chin and begin to slowly open the mouth and hold this position for 5 to 10 seconds. Repeat this exercise several times.

An additional exercise involves placing the tip of the tongue against the roof of the mouth, opening the mouth to a comfortable position, and holding that position for 5 to 10 seconds. Similarly, after placing the tongue against the roof of the mouth, glide the lower jaw forward as far as possible and then backward for about 10 seconds each time.

These types of exercises are easy to perform, reduce tension in the jaw muscles as well as the joints, and help minimize TMJ pain flare-ups, thereby providing long-term relief.

Managing TMJ, Day to Day

Here is a summary of strategies that can help you avoid the side effects of TMJ:

Try to keep your face and jaw relaxed by keeping your lips together and the teeth slightly apart — this minimizes jaw tension
Massage the temples, the cheeks, and the jaw regularly
Avoid clenching or grinding the teeth, and minimize hard or chewy food, including gum
Make sure to chew on both sides of the mouth and take small bites
Avoid resting your chin on your hands
While yawning, use your hand to support your lower jaw
Avoid biting hard objects such as pencils, fingernails, pens, etc.
Try to avoid holding the phone between your shoulder and neck
Perform relaxation, strengthening, and stretching exercises regularly

Combining the strategies above should help prevent flare-ups. If the pain or discomfort persists, a physical therapist at Hershey Rehab can help . Please contact us today to learn more about beneficial approaches for the management of TMJ symptoms.

FIVE MOST CHALLENGING SPORTS AND THEIR LONG-TERM IMPACT ON OUR BODIES

Fri, 13 Mar 2020 14:40:55 GMT

Five sports that currently have a high ranking in terms of being among the most challenging include: boxing, competitive gymnastics, wrestling, competitive swimming, and ice hockey. These sports offer competitors the thrill of demonstrating their strength, skills, and agility, but they are also physically demanding and may lead to injuries that can have a long-term impact on the body. Let’s take a closer look at how these sports can affect our bodies.

Boxing

Boxing is a controversial sport due to its known dangers that include contusions, soft tissue lacerations, eye injuries, tooth damage, nose injuries, spinal injuries, and jaw fractures, as well as head and upper limb injuries. The more often a boxer fights, the greater the risk is for an injury, and boxing-related injuries frequently interrupt training or actual competitions. This particular sport has an injury rate of about 12.8 injuries for every 1000 hours of training. However, what is even more concerning about boxing is that there have been reported cases of neurological complications that developed due to head injuries, and in some cases, death. Therefore, boxing is an intense sport that is associated with long-term physical and mental injuries, and unfortunately an increased risk of death.

Competitive Gymnastics

Competitive gymnastics involves a lot of strength training, conditioning, endurance, and flexibility. Gymnasts may train for 20 to 30 hours a week year-round, although most beginners start with 6-10 hours a week. This sport is associated with a high incidence of hand, wrist, ankle, and foot injuries, as well as neck, shoulder, knee, hip, back, and chest injuries. The recovery period may be brief, depending on the type of injury; however, serious accidents may end the season for some athletes or even cause long-term complications that prevent an athlete from ever returning to the sport.

To reduce the occurrence of injuries, gymnastics programs incorporate fall training, which teaches athletes how to fall and roll in a manner that expands the force of the impact over a larger area of their body. However, despite this training, the injury rate for competitive gymnastics is still comparable to that of wrestling and football. Therefore, gymnasts need to work closely with their trainers and sometimes physical therapists to prevent or manage injuries.

Wrestling

Wrestling is a combat sport that has been around since 700 BC. In wrestling, athletes fight each other by using only their upper bodies, unless it is a full body competition. This sport requires athletes to demonstrate maximal strength, speed, muscular endurance, and stamina, among other skills. However, the rapid and high-impact nature of this sport typically results in injuries that include tongue cuts, bruises, scrapes, cauliflower ear, and concussions. The most problematic injuries are those that occur to the head and shoulders as these types of injuries are responsible for lengthy treatment and recovery periods, and often require surgery. Physical therapy often becomes an integral part of the recovery process as it helps improve mobility and range of motion, especially following injuries such as shoulder dislocations, knee sprains, or back injuries.

Competitive Swimming

When competitive swimming is performed using proper swimming technique, this resistance exercise does not cause the same degree of physical impact on the body as many other sports. However, due to the almost endless repetition of arm rotations, an injury known as swimmer’s shoulder may develop.

More specifically, research shows that about 47 percent of collegiate swimmers and 48 percent of master’s swimmers experience shoulder pain that persists for more than 3 weeks. A similar study reported that MRIs performed on a group of elite swimmers demonstrated inflamed muscle tissue in the shoulders. Following swimmers for a length of five years has also shown that shoulder pain frequently becomes a long-term issue for a number of competitive swimmers, along with neck and back pain. Therefore, competitive swimmers have to take active steps to care for their shoulders and this may include working closely with physicians and physical therapists.

Ice Hockey

Ice hockey is a fast-paced sport in which players compete, on an ice rink, to make goals. This sport involves a lot of physical contact, as one of the principles of the game entails checking an opponent, which refers to body contact that is permitted for the purpose of taking the opponent out of a play. Because of the aggressive nature of the sport, hockey players frequently experience strains, sprains, contusions, joint injuries (e.g., shoulders, knees, hips), and even head injuries, including concussions. For a number of injured players, physical therapy becomes the key to maintaining flexibility and reducing their recovery time. Physical therapists may show players stretching techniques that strengthen the muscles and prevent future injuries. They can also help players incorporate proper warm-up and post-activity routines that protect the muscles from damage, which is critical for players who experience long-term problems as a result of their injuries.

Conclusion

In summary, the long-term and sometimes serious injuries that are associated with challenging sports, such as the ones discussed in this article, often warrant a visit to a physical therapist. Physical therapy can help prevent injuries or improve mobility, increase range of motion, and promote recovery if an injury occurs. Furthermore, physical therapists play an important role in helping athletes enhance their performance and maintain their quality of life. Yes, the right type of therapeutic assistance can make a significant difference in a player’s outcomes.

Do You Know Your Movement Vital Signs?

Fri, 13 Mar 2020 14:25:50 GMT

Movement Vital Signs???

Most people think of heart rate or blood pressure when they think of vital signs. It is common to use numbers to quantify health and risk of disease. The American Heart Association encourages people to "know their numbers" referring to blood pressure, blood cholesterol, blood glucose, and weight. However, research is now showing the importance of moving properly for health. Let's take a look at some of the numbers you can use to quantify your movement health: they are being used more and more to predict things like risk of early mortality, or the likelihood of someone needing to use a cane or walker to walk, the likelihood of falling, etc.

Walking Speed

Walking speed has been called the "sixth vital sign" in medical literature recently. It is easy to measure, and takes into account strength, balance, coordination, confidence, cardiovascular fitness, tolerance to activity, and a whole host of other factors. It has also been shown to be predictive of future hospitalizations, functional decline, and overall mortality. Normal walking speed is considered to be 1.2 to 1.4 meters per second. That equates to a speed of 2.6 to 3.1mph on the treadmill.

Push Ups

Push ups are popular to build strength, but a recent study found that they can show us a lot about your heart too. Researchers found that men who could do 40 or more consecutive push ups were at a 96% lower risk for cardiovascular disease than were men who could do less than 10. The push up test was also more useful in predicting future cardiovascular disease than aerobic capacity measured on a treadmill. If you can't do any regular push-ups, there are numerous way that his exercise can be modified or adjusted for most people to be able to do a version of this movement effectively and safely - a PT can help you with this.

Grip Strength

Hand grip strength has been shown to be strongly correlated with health. The stronger your hand grip is, the less likely you are to suffer from cardiovascular disease, respiratory disease, COPD, and all types of cancer. In the study, muscle weakness was defined as grip strength less than 52lb. for men, and less than 32lb. for women.

Standing From the Floor

If you can't easily get down on the floor and back up your health might be in trouble, according to a study that looked at more than 2,000 people. The study asked people to go from standing to sitting on the floor and back up with as little support as needed. They found that if you need to use more than one hand to get up and down from the floor that you were 2 to 5 times more likely to die in the next 7 years than someone who can do it with just one hand, or even better, no hands at all.

Moving well is obviously important to overall health and longer life. These tests can give a snapshot of how you're doing. If you're having trouble with any of them, considering seeing a movement specialist - your physical therapist.

Finding the Proper Stretch: 5 Ways to Get a Proper Warm Up to Avoid Injury

Fri, 13 Mar 2020 14:24:24 GMT

Engaging in regular exercise is one of the keys to achieving optimal health and longevity, but unnecessary injuries can disrupt an exercise regimen or cause an individual to completely stop performing a certain type of exercise due to chronic discomfort. Although injuries cannot always be prevented, individuals can protect themselves by stretching and warming up the muscles before exercising. This process increases blood flow within the muscles, makes collagen fibers more flexible, and improves range of motion. Warming up also gradually increases the heart rate, which better prepares the cardiovascular and respiratory system for more vigorous activity. Accordingly, individuals who stretch properly can exercise more efficiently and get the most out of their workouts. Here are stretching techniques that help prevent injuries by providing a thorough warm up.

Benefits of Dynamic Stretching

Shortly before performing the first dynamic stretch, it is important to briefly warm up the muscles by doing jumping jacks or gently running in place for about five minutes. Dynamic stretching involves slow, controlled movements that allow the muscles and joints to gently engage their full range of motion prior to exercising. They typically mimic parts of the movements that will be performed during the workout. For instance, arm circles are beneficial stretches for swimming, while spinal rotations and leg pendulums are optimal stretches that prepare the body for running.

In the past, static stretching, where a stretch is held in a stationary position for a short period of time, was recommended pre-workout. Common static stretches include the butterfly stretch or triceps stretch. However, research has shown that dynamic stretching is more beneficial pre-workout. Static stretching can extend and exhaust the muscles, while dynamic stretching relaxes and improves the flexibility of the muscles. Therefore, dynamic stretches are associated with improved performance and range of motion for most individuals who use these types of stretching techniques directly before exercising.

Active individuals who enjoy activities such as soccer, swimming, basketball, cycling, running, or football have been shown to benefit from dynamic stretching. Similarly, individuals who enjoy weightlifting generally demonstrate enhanced power and performance when they perform dynamic stretches as opposed to static stretches or not stretching at all. Therefore, dynamic stretching is useful for people who are preparing for any type of cardiovascular activity as it warms up the muscles and joints properly, increases blood flow and oxygen to the muscles, and prepares the heart and lungs for exercise. The recommended stretches are as follows:

Arm Circles

Stand upright with the feet shoulder-width apart and stretch the arms out to the side at the height of the shoulders.
Slowly begin to make small circular motions with the arms.
Perform 20 arm circles by swinging the arms forward.
Reverse the direction and repeat 20 arms circles by swinging the arms backwards.
Perform 5 to 10 repetitions.
Repeat the entire stretch by performing larger arm circles.

Leg pendulums

Stand in place with the hands on the hips or hold onto the back of a chair or a wall for support if it is needed.
Swing the right leg forward and backward to a position that does not cause pain or discomfort.
Repeat the leg pendulums 5 to 10 times.
Place the right leg on the ground and perform leg pendulums with the left leg 5 to 10 times.
This stretch can also be repeated by facing the wall and swinging the right leg out to the side 5 to 10 times.
Followed by swinging the left leg out to the side 5 to 10 times.

Arm Swings

Stand upright with the arms stretched out in front of the body at shoulder height. The palms should be facing down.
Begin to walk forward and swing both arms to the right side of the body. The right arm should swing out to the side, while the left arm should swing across the chest. Only the shoulder joints should move and the torso needs to remain straight and facing forward during the arm swings.
Keep walking and reverse the direction of the arm swing. This time the left arm should swing out to the side and the right arm should swing across the chest.
Repeat this stretch 5 to 7 times.

Jog to Quad Stretch

Start this stretching technique by jogging in place for 3 to 5 seconds.
Next, reach behind the right leg, grab the right foot, and stretch out the quad. Hold this position for 2 to 3 seconds.
Start jogging again and repeat this stretch with the left leg.
Repeat this technique 5 to 10 times.

Spinal rotations

Stand upright with the feet placed shoulder-width apart and stretch the arms out to the side at the height of the shoulders.
While keeping torso in a stationary position, begin to slowly rotate or swing the upper body from left to right.
Repeat this stretch 5 to 10 times.

Each of these stretches should be repeated several times at a slow pace that does not cause exhaustion as the body still requires energy for the workout. The same stretches can be repeated after completing the exercise routine, as this further increases the flexibility of the muscles and helps cool the body down.

Conclusion

Overall, it is important to gently stretch muscles that will be used for exercising in order to relax them and improve their flexibility. Tight, rigid muscles are more prone to injury. Therefore, a key aspect of injury prevention is avoiding physical activity when the muscles are cold, and performing dynamic stretches that gradually prepare the body for rigorous exercise. Tailoring the stretches to the specific activity that will be performed further enhances the long-term health benefits of stretching regularly before a workout.

Treating Knee Osteoarthritis with Physical Therapy

Fri, 13 Mar 2020 14:22:18 GMT

Osteoarthritis is a chronic condition that may develop due to damaged cartilage in the joints. It is the most common form of arthritis. Additional types of arthritis can lead to damage of the internal organs, but osteoarthritis only affects the joints in the body. Adults who are 60 years of age or older are most susceptible to this condition. The presence of osteoarthritis in younger individuals is usually linked to a joint injury. Previous injuries have also been shown to increase the risk of developing osteoarthritis.

Osteoarthritis of the knee is the most frequent cause of pain, mobility problems, and disability in this particular joint. There are a number of symptoms associated with knee osteoarthritis that include: joint stiffness, chronic pain, inflammation, swelling, and reduced flexibility. For some people, the symptoms may be periodic, but in most cases, the pain and discomfort gradually worsens as time progresses. In order to gain a better understanding of why this condition develops, it is important to understand the structure of the knee.

The knee is made up of three main bones that are connected by smooth, articular cartilage as well as an extra layer of cartilage called the meniscus, which functions as a shock absorber. This soft, flexible cartilage helps ensure that the knee can move easily and prevents bones in the knee from becoming damaged by rubbing together. A protective fluid called synovial fluid also supports the health of the knee by lubricating the joint.

As individuals get older, wear and tear may lead to damaged cartilage, but serious injuries or blunt force trauma may damage cartilage tissue as well. Risk factors such as being overweight, regularly engaging in sports or jobs that place excessive stress on the knee joint, having underdeveloped joints, and the growth of abnormal joint cartilage due to genetic defects also increase the incidence of osteoarthritis. The loss, thinning, or tearing of cartilage allows bones to rub against one another during movement, resulting in intense pain, inflammation, and a decreased range of motion. Pieces of torn cartilage tissue may even travel into the synovial fluid and this can lead to increased swelling or inflammation. If knee osteoarthritis is suspected, a doctor may obtain images from an x-ray or an MRI in order to recommend the right treatment options, which in most cases includes physical therapy.

Why Physical Therapy Helps

Physical therapy is a well-known approach for knee osteoarthritis. When treating an individual with osteoarthritis of the knee, therapists will initially conduct a comprehensive assessment that provides a better understanding of how a client’s daily routine, lifestyle, job, posture, etc., may be contributing to the development or progression of their condition. This assessment allows the therapist to design a therapeutic plan that targets the client’s specific needs, and research even shows that physical therapy shortens the recovery period, reduces the occurrence of further injuries, and helps delay the progression of osteoarthritis.

The actual physical therapy regimen may include strength training and stretching exercises that can be performed regularly. Strength training supports the integrity of cartilage in the knee and in doing so, prevents cartilage damage from worsening. Stretching exercises enhance blood flow and nutrient transport to the knee joint. This targets inflammation, promotes the repair of cartilage tissue, enhances mobility, and lessens stiffness. However, the key to experiencing the benefits of this form of therapy is maintaining the right form and posture while performing the exercises. This is where guided instruction from a physical therapist becomes vital.

The therapeutic program may also involve teaching individuals how to incorporate lifestyle modifications that help them regain their mobility and quality of life without causing their symptoms to worsen. Specific modifications include understanding how to use good posture while sitting, driving, exercising, lifting, or working. This is important because improper leg positioning can exacerbate osteoarthritic symptoms. Additional modifications such as taking frequent breaks when repetitive movements are required for a task or job duty may be recommended as well. Brief moments of rest help relieve tension in the knee joint and the cartilage tissue that supports the knee, alleviating pain and discomfort.

If the osteoarthritic symptoms are related to a recent injury, a physical therapist may suggest using the rest, ice, compression, and elevation (RICE) technique to promote healing of the cartilage. Temporarily resting the knee joint helps prevent additional damage or tearing of the cartilage. Similarly, placing a cold compress on the knee reduces cartilage tissue damage, while elevating the knee takes pressure off of the joint. A therapist may even recommend the use of a knee brace to help stabilize the joint during the recovery process.

It is critical to follow the guidance of the physical therapist as too much rest can worsen joint stiffness, but returning to regular physical activity too soon or engaging in improper body movements may lead to further damage of the knee. Thusly, better outcomes are experienced when the therapeutic regimen is closely adhered to.

Another important advantage of receiving physical therapy is that if it is initiated during the early stages of knee osteoarthritis, it may prevent the need for surgery for some individuals. Therefore, it is imperative to speak with a physical therapist as soon as osteoarthritic issues start to become problematic. Knee osteoarthritis that is left untreated can become a debilitating condition, but there are management approaches that have been shown to effectively delay its progression and help people overcome their frustrating symptoms. Physical therapy is a non-invasive approach that affords many individuals with positive outcomes and an enhanced quality of life for years to come.

Get in touch with our team at Hershey Orthopedic & Spine Rehabilitation to schedule a no-obligation discovery appointment and see if physical therapy is the right choice for your condition!

Physical Therapy for Hamstring Strains

Fri, 13 Mar 2020 14:21:01 GMT

Updated December 12th, 2023

Symptoms of a Hamstring Injury

A hamstring injury typically refers to either a strain or a tear of connective tissue in the thigh region. The symptoms of a hamstring injury include but are not limited to:

Difficulty straightening the knee without pain
Difficulty walking quickly or taking big steps
Pain while climbing the stairs or running
The sudden onset of a sharp pain in the back of the thigh, near the buttocks, or behind the knee

The pain may be mild, moderate, or severe, and the precise location of the injury may also be hard to pinpoint.

How Hamstring Injuries Develop

Hamstring injuries typically develop due to a combination of factors, including muscle imbalances, inadequate warm-up, and overuse. It may develop abruptly due to an unexpected, rapid movement while walking, running, or performing a strategic maneuver during a sporting event. It also might occur because of poor posture while moving around, lifting objects, stretching, exercising, or engaging in other activities.

Causes

Here, we’ll look at some of the causes of hamstring strains in depth:

Muscle Imbalances: Imbalances between the strength and flexibility of the muscles in the hamstring group and the muscles in the front of the thigh (quadriceps) can increase the risk of hamstring injuries. If the quadriceps are significantly stronger or tighter than the hamstrings, it can create an imbalance that puts more strain on the hamstrings during movement.

Inadequate Warm-up: Insufficient warm-up before activity can increase the risk of hamstring injuries. When the muscles are not properly warmed up, they are less flexible and more prone to strains and tears. A thorough warm-up routine helps increase blood flow, raise muscle temperature, and improve flexibility, reducing the likelihood of injury.

Overuse and Fatigue: Repeatedly engaging in activities that involve rapid or excessive stretching of the hamstring muscles, such as sprinting or jumping, can lead to overuse and fatigue. Over time, the muscles become less able to withstand the stress, making them more susceptible to injury.

Anatomy of a Hamstring Strain

When you suffer from a hamstring strain, many things are happening in the body. For example, the collagen fibers that comprise your muscle begin to tear, and tissue bleeding may start. After this, your body enacts the inflammatory process, which includes the formation of scar tissue and repairing the collagen tissue.

How Bad Is Your Sprain or Tear?

Regardless of how the issue develops, any type of injury in the hamstrings is categorized as grade I, II, or III, depending on the extent of the damage. Individuals who believe that a hamstring injury has taken place should speak with a doctor in a timely manner in order to understand which injury grade is present and to begin proper treatment.

Grade I

Grade I means that muscle fibers in the hamstrings were overstretched, and microscopic tearing of the connective tissue more than likely occurred. Pain and mobility problems generally develop, but physical signs of the injury (e.g., bruising, swelling) are not observed.

Grade II

A grade II injury means that a muscle or tendon in the hamstring was partially torn, and this typically leads to swelling, bruising, and reduced mobility.

Grade III

The most serious type of hamstring injury is a grade III, which is characterized by significantly torn muscle tissue that causes intense pain, inflammation, bruising, and swelling on the back of the thigh, and the loss of mobility.

Evaluating Your Hamstring for Physical Therapy

Because Pennsylvania is a direct access state , you won’t need a referral from your regular doctor if you experience a hamstring strain and seek physical therapy. At Hershey Orthopedic and Spine Rehab, we’ll keep your doctor in the loop, sending an initial evaluation report and regular progress reports.

Physical Therapy Goals

The goal of physical therapy is to demonstrate exercises that enhance the strength of the affected muscle tissue, restore the normal range of motion, improve overall functional mobility, and support a quicker recovery.

Initial Consultation

However, the strategies that are utilized during the treatment sessions are based on the information that is gathered during the initial consultation. This includes gaining a better understanding of the person's medical history and how the injury occurred, as well as the types of symptoms that are being experienced.

Further Evaluation

The physical therapist may also examine the affected region through touch to determine the extent of any possible swelling, bruising, mobility problems, or flexibility issues. In addition, the initial assessment will evaluate whether or not the hamstring injury is disrupting the ability to perform routine tasks and activities (e.g., running, playing sports, lifting).

Customized Treatment Plans

Physical therapists like us always work with patients to design personalized treatment plans that are tailored specifically to them and promote the best outcomes for the individual condition.

PT Treatments for Your Hamstring

After the physical therapist suggests a specific treatment program, a variety of techniques may be performed to promote a successful recovery.

Guided Physical Therapy Exercises

The most beneficial aspect of physical therapy involves the guided exercises that therapists teach their patients. Luckily, there are many hamstring physical therapy exercises, some of which are below:

Hamstring Stretches

Dynamic and static hamstring exercises improve hamstring function. It is important to remember that the injured tendon or muscle forms scar tissue during the healing process and that an optimal way to promote the remodeling of this tissue is through stretching movements. The stretching exercises usually pull or slightly strain the injured area, but the discomfort should subside within minutes of discontinuing the stretch.

Lower Extremity Strengthening

After a hamstring injury, a physical therapist may recommend strength training exercises for the hamstrings as well as the surrounding muscles. These types of exercises should start out slowly and should be painless. As the injury begins to heal, the intensity of the strength training exercises can gradually be increased.

Agility Techniques

Exercises that enhance the strength of the abdominal region, as well as the hips, may also be recommended during physical therapy as this has been shown to help individuals with a hamstring injury return to their normal activities in a shorter amount of time.

Proprioception and Balance Exercises

As the sessions progress, a therapist may begin to demonstrate more advanced exercises, such as carefully executed jumping and hopping. These are guided exercises that, when performed properly, can help protect the hamstrings and allow active individuals to return to the sports they enjoy.

Other PT Tools for Hamstrings

Physical therapists have a number of tools at their disposal for providing relief to painful hamstring injuries.

Ultrasound

Ultrasound treatment has been shown to have immediate effects on hamstring injuries. It can help relax joint contracture, reduce joint stiffness, alleviate pain, and improve muscular adhesion. This can contribute to improved mobility and function in the affected area. By promoting blood flow and delivering deep heat, it may enhance tissue healing and recovery, too.

Massage

After a hamstring injury, scar tissue may form as part of the healing process. Massage can help break down and remodel this scar tissue, preventing it from becoming overly restrictive and promoting better tissue alignment. Additionally, massage therapy can provide pain relief. The soothing touch and manipulation of the muscles can help release endorphins, providing temporary relief from discomfort.

Electrical Stimulation

Electrical stimulation can aid in muscle rehabilitation by activating the injured hamstring muscles. It can help strengthen the muscles, improve muscle coordination, prevent muscle wasting, and enhance overall muscle function. It may also promote increased blood circulation to the injured area, which can facilitate healing by delivering essential nutrients and oxygen to the hamstring muscles.

Gait Training

Gait training plays a significant role in the rehabilitation process of hamstring injuries. It helps patients regain normal walking function, improve balance, and restore the coordination and strength of the injured muscles. It focuses on restoring the natural movement patterns of walking, correcting any compensatory movements or abnormalities that may have developed from the injury.

What Not To Do With a Hamstring Strain

When dealing with a hamstring strain, it's important to know what not to do to avoid exacerbating the injury or hindering the healing process. Here are some things to avoid:

Ignoring rest
Stretching too early or aggressively
Neglecting rehabilitation exercises
Returning to activity too soon

How Long Will Physical Therapy Last?

The duration of physical therapy for a hamstring injury can vary depending on the severity of the injury, individual factors, and the specific treatment plan prescribed by your physical therapist. Generally, though, a typical hamstring injury takes about 40 days to heal.

Avoiding Further Hamstring Injury

There are things we can do to lower the risk of hamstring injury, including:

Warm up before exercising
Don’t start a new activity too quickly
Don’t push yourself during an activity

Also, it’s important to consistently maintain the strength of your hamstrings by partaking in beneficial activities that target this area.

Seeking Professional Physical Therapy for Hamstring Injuries

A hamstring injury may occur for a number of reasons, and although a minor injury may resolve on its own, moderate to severe pain in the hamstrings that persists indicates that it is time to seek professional assistance.

Physical therapy for a pulled hamstring is a useful treatment method that involves the use of non-invasive therapeutic techniques that support the body’s ability to heal itself naturally. Furthermore, receiving hamstring physical therapy shortly after enduring an injury reduces the risk of experiencing long-term pain and chronic mobility issues, and it also helps prevent the need for more invasive treatment approaches. Most importantly, it enables individuals to regain their full range of motion and quickly return to their lives.

Get in touch with our team at Hershey Orthopedic & Spine Rehabilitation to schedule a free consultation and see if physical therapy is the right choice for your condition!

Hershey Orthopedic and Spine Rehabilitation Blog

What to Wear to Physical Therapy

What Should I Wear to Physical Therapy?

1. Dress comfortably in clothes that allow for full range of motion.

2. Wear clothing that allows access to your pain points.

3. Avoid wearing clothing with zippers or buttons.

4. Consider bringing a change of clothes if you plan on going somewhere other than home after your therapy session.

5. Dress for the weather—bundle up in the winter, and dress cooly in the summer.

6. Bring a water bottle to keep yourself hydrated and energized.

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Physical Therapy for Hamstring Strains

Symptoms of a Hamstring Injury

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Causes

Anatomy of a Hamstring Strain

How Bad Is Your Sprain or Tear?

Grade I

Grade II

Grade III

Evaluating Your Hamstring for Physical Therapy

Physical Therapy Goals

Initial Consultation

Further Evaluation

Customized Treatment Plans

PT Treatments for Your Hamstring

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