Category Archives: Neck Pain

Physical Therapy Treatments for Running & Jogging Injuries

Running seems simpler and easier to everybody as all of us start running as toddlers and many of us continue with this activity throughout either for play, sports or exercise. But if the correct form is not maintained, this simple act can lead to serious injuries.

What causes running injuries?

When you start running for fitness, you particularly become prone to running injuries. There are certain stages at which you become more vulnerable to running injuries, like:

  • During the initial 4 to 6 months of running
  • Returning to running after injury
  • Increase in distance of running
  • Increase in speed

But the fact is, during these vulnerable stages, most of the injuries occur due to the training errors. Apart from these, there are several other factors that also contribute towards the running injuries. These are the factors that runners can avoid or prevent:

Training Errors: The most common cause of running injuries is the erroneous training regime. Inadequate stretching, frequent changes in mileage, heightened hill training, interval training and inadequate rest between training sessions all together make up for training errors.

Defective Running Shoe: An athlete should always select the footwear that fits comfortably and can accommodate his particular foot anatomy. You should replace your shoes after its mileage exceeds 500-600 miles.

Surfaces for running: The surface on which you run needs to be smooth, flat, soft and adaptable. Try to avoid concrete or rough road surfaces. Moreover, try to avoid hills initially as they place stress on knees and ankles.

What are the Common Running Injuries?

Most of the running injuries cause by applying repeated force over a long period of time. Whether you are a newbie or vet; sudden changes in training volume can cause any of the following injuries:

Runner’s Knee: When you experience a consistent tender pain around or behind the kneecap; it is a sure sign of patella femoral pain syndrome or runner’s knee. The repetitive force, downhill running, muscular imbalance and weak hips putting stress on the knee cap can cause the condition.

Achilles Tendinitis: The swelling of tissues connecting your heel to lover-leg muscles is known as Achilles Tendinitis. Rapid increase in mileage, improper footwear, tight calf muscles and flat foot contribute towards the condition.

Plantar Fasciitis: Inflammation, irritation or tearing of plantar fascia; tissue on the bottom of the foot is known as plantar fasciitis. Runners experience extreme stiffness or pain in the arch of the foot due to the condition.

Shin Splints: When the muscles and tendons covering the shinbone become inflamed and runners experience stabbing sensations in the shin; the condition is called shin splints.

Stress Fracture: Stress Fractures are the tiny cracks in the bones that occur due to repeatedly applying the greater force than the legs can bear.

Patellar Tendinitis: It is an overuse injury which leads to tiny tears in patellar tendon that connects kneecap to the shin bone.

Pulled Muscles: When due to overuse or inflexibility, a muscle is overstretched, it can tear fibers and tendons causing pulled muscles

Side stitches: Awful pain on the side of the stomach formally known as exercise-related transient abdominal pain (EJAP) caused due to diaphragm spasm because of overwork or poor running posture

Bursitis: Bursitis of hip develops because of the inflammation of a bursa between the hip and the tendon.

What are the Physical Therapy treatments suggested for Running Injuries?

A physical therapist begins treating an injured runner by conducting physical evaluation and asking questions about his running habits, regime, equipments and techniques. The therapists usually begin by suggesting patients to take rest and modifying his/her running habits. In order to prevent recurring injuries; physical therapists develop pre-and post-workout routines for them with strength work, warm-ups, stretches and cool-downs. Other specific treatments may include:

For knees: Physical therapists may suggest stretching and strengthening of hamstring, quadriceps and hip musculature along with cold therapy. Modalities like ultrasound and supportive or corrective taping techniques may also be applied.

For ankle pain and sprains: Physical therapists may suggest strengthening exercises to enhance stability. Foot orthotics may be suggested. Moreover physical therapists may also suggest massage, ice, ultrasound or electrical stimulation for tissue healing.

For Achilles Tendon Pain: Most of the times, therapists suggest rest and limited use as these are best to treat the problem. Apart from this, a therapist may also suggest heat and cold therapy, ultrasound and massage therapy to reduce swelling.

For Foot: Special shoe inserts or foot orthotics and other modification are suggested so that shoe fits properly. Therapeutic exercises accompanied by modalities like manual treatment techniques and ultrasound may also be suggested.

For Shin Splints: Deep tissue massage may be used to reduce inflammation. Supportive taping may also be applied to alleviate stress within the affected region.

For Plantar Fasciitis: Arch supports, soft-tissue massage are used to alleviate pain. Calf stretches before and after workouts may also help.

For Bursitis: Therapists will suggest stretches to restore full hip motion and to reduce friction.

Contact Alliance Physical Therapy for the expert diagnosis and state of art treatment of your pain and injuries. Our diligent team of physical therapists use patient-proven techniques and state-of-art technologies to make you as healthy and fit as before.

Foot Pain?

The foot is one of the most complex parts of the body, consisting of 28 bones linked by several jointstendonsmuscles and ligaments. Foot is the foundation of athletic movements of the lower extremity. Pain indicates that there is something wrong with the interaction of internal structures of the foot.

Causes:

Foot pain frequently cause by inappropriate foot function. Improperly fitted shoes can make it worse and in some cases, cause foot harms. Shoes that fit properly and give good arch support can avoid irritation to the foot joints and skin. There are lots of foot problems that influence the heels, toes, nerves, tendons, ligaments, and joints of the foot. Foot pain may be caused by many unusual conditions or injuries. Acute or repeated trauma is the most frequent cause of foot pain. Trauma is an outcome of forces external to the body either directly impacting the body or forcing the body into a situation where a particular or mixture of forces result in damage to the structure of the body. Wearing shoes that are too tight or high heels can cause pain in the region of the balls of the feet and the bones in that part. Shoes that are tied too tightly may cause pain and bruising on the top of the foot.

Anatomy of Foot:

Your foot consists of 28 bones. These are

 

Symptoms:

Pain and point tenderness are the instant indicators that somewhat is wrong in a specific region. When the pain begins to obstruct with your activities of everyday or if you cannot act upon your desired activities without pain, you should consider seeking medical attention. Indicators that you should seek medical care are if the area looks distorted, you have loss of function, large amount of swelling with pain, prolonged change of skin or toenail color, change of sensation, the affected area becomes warmer than the adjacent areas or becomes tender to the touch.

Physical Therapy for Foot Pain

Physical therapy is frequently one of the most important ways to treat the symptoms of foot pain. Gentle stretching of the foot helps to improve the uneasiness felt due to foot pain. Rarely with plantar fasciitis a brace is worn at night to remain the foot in a stretched situation. Following are the five simple and easy movements or exercises to stretch the structures of the foot:

  • The Long Sitting Stretch
  • Achilles Stretch
  • Stair Stretch
  • Can roll
  • Toe Stretch

Physical Therapy is vital in retuning a patient rapidly to their daily routine as well as athletic activities. Restoring proper mobility of the different ankle bones in addition to strengthening of the ankle is necessary in preventing future injuries to the foot, knees, hip and back.

Calcaneus
Talus
Medical Cuneiform
Intermediate Cuneiform
Lateral Cuneiform
Cuboid
Navicular

Do you have neck pain that keeps you from being as energetic as you would like?

Did you get up this morning  with a stiff  painful  neck?

Are you ready to be completely cured of neck pain forever?

If fair enough, then you must appoint a physiotherapistPhysical Therapy is the best and cost effective solution for neck pain.One of the supplest regions of the spine is the neck (cervical) region, which consists of vertebrae, seven shock-absorbing discs, muscles, and vertebral ligaments to clutch them in consign. The primary cervical disc connects the top of the spinal column to the bottom of the skull. The spinal cord, which sends nerve impulses to each part of the body, runs through a canal in the cervical vertebrae and continues all the way down the spine. Pain in the cervical area can cause arm pain as well as the “ache in the neck.”

TREATMENT

Several physical therapists prefer ice (cold therapy) because of its efficiency in diminishing pain and tenderness. Heat (heat therapy) also provides release to some people, but should be used with care because it can sometimes make an inflamed region inferior. Apply warmth or ice for 15-20 minutes at a moment, and give yourself a 40-minute break among applications. Treatments may comprise manual therapy, ultra sound, cervical traction, TENS, exercises, myofacial release.

How Physical Therapy Can Help With Neck Pain?

Physical therapy always begins with a complete history and valuation of the trouble. Your physical therapist will take many things into story, including your age, general health, work, and way of life. If major strain or disease is concerned, your physical therapist will work with you in discussion with a physician.