How do I manage my back pain on a daily basis?

Brian Yee PT, MPhty, OCS, FAAOMPT First, remain positive. Many people dealiing with chronic back pain can become discouraged and even depressed that their pain does not let them do what they want to do. This can lead to a fear-avoidance belief that takes them away from doing activities that they physically should be able to do.  From there it is important to establish 2-3 activites during the day that cause back pain – such as sitting, standing, or household activities such as vacuuming. It is just as important to determine the time in which the pain begins. Many patients will complain of pain with a prolonged/sustained activity after 10-20 minutes. What this means is that the muscle endurance of…

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What can I do for knee pain?

Brian Yee PT, MPhty, OCS, FAAOMPT Treating knee pain depends on the location and severity of the symptoms. If it is swollen, you should apply cold packs, compress, and elevate it to reduce swelling. You should consider contacting a qualified physician or physical therapist to assess your injury.  If things are clear for any significant injury – and as swelling calms – determining where the location of knee pain helps guide things you can do to treat it. Commonly pain is in either behind the knee cap or along the inside border. You may get a diagnosis of chondromalcia patella or patelofemoral pain which indicates that your knee cap is not tracking correctly along its groove. And with this pain,…

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Can physical therapy strengthen weak bones?

Brian Yee PT, MPhty, OCS, FAAOMPT Physical Therapy can focus on improving bone strength through proper prescription of exercise base therapy to properly gauge the intensity and load on a patient with weaker bones, such as osteoporosis, fractures, atrophic diseases. This could be through aquatic therapy, anti-gravity support systems, and other modified weight-bearing exercises. It is important to have an experienced Physical Therapist to know how to properly dose the intensity/duration of exercises to stimulate proper bone growth/density without over or under doing it. _________________________ Medical Disclaimer: Motion Stability has created and compiled the content on its websites for your information and use. This information is not intended to replace or modify the medical advice of your doctor or health…

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How can I prevent repeat ankle sprains?

Brian Yee PT, MPhty, OCS, FAAOMPT It is important to improve ankle dorsiflexion after an ankle sprain. Research indicates a loss of ankle mobility with chronic ankle sufferers – primarily in ankle dorsiflexion – which is the motion you need to walk correctly. Reserach also indicates a change in muscle control patterns not only in the ankle but also up the kinetic chain, such as a loss of hip control. Therefore: 1. Improve ankle dorsiflexion: calf stretching, seeing a Physical Therapist to mobilize your ankle and decrease swelling. 2. Ankle stability: ankle circles, resistance bands to strengthen lateral/medial ankle musculature/tendons. 3. Ankle proprioception: standing balance exercises as indicated 4. Hip stability: primarily with gluteus maximus and medius exercises. It is…

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Why do I get pain on the inside of my foot when I increase my training?

Brian Yee PT, MPhty, OCS, FAAOMPT Pain that occurs on the inside of the foot when increasing your training is usually due abnormal forces placed upon it. This can occur with the foot either pronating too much (going flat) or the foot loading to the ball of it excessively. Either way, increased stress is placed along the arch and pain can occur there. Training then should be modified not to allow the arch to collapse or load to the front of the foot excessively. Small tips would include – putting more equal weight through the heel and ball of the foot, watching you knee angle so that it does not go into valgus (turning in) as that place more stress…

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Is stretching supposed to be painful?

Brian Yee PT, MPhty, OCS, FAAOMPT Stretching should at most be moderately uncomfortable. Many people think that stretching only targets the muscles, but consider that there the joints, ligaments, nerves, and fascia are also stretched. If you have a joint hypermobility or an irritated nerve, such as sciatica, over-stretching can actually injure the tissue and cause more problems than good.   _________________________ Medical Disclaimer: Motion Stability has created and compiled the content on its websites for your information and use. This information is not intended to replace or modify the medical advice of your doctor or health care provider. Please consult your health care provider for advice about a specific medical condition. Please remember that the information and content, in…

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What exercises can help relieve hip pain?

Brian Yee PT, MPhty, OCS, FAAOMPT Typically hip pain patients have restricted hip motion. We usually find the gluteal muscles are restricted with trigger points and fascial tightness. 1. Use of foam rolls or trigger point balls along the back and side of the hip can release the muscles around the hip. 2. Lunge stretches to the anterior hip can also help – but please consult with a Physical Therapist to see if this is indicated. 3. Long axis traction: have a friend hold your ankle and pull the leg – length wise – to distract the hip. This can give relief to the hip especially in acute sitatuion. 4. Nerve: something to consider is that the pain in your…

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Does stretching decrease the chance of getting injured?

Brian Yee PT, MPhty, OCS, FAAOMPT Most people present with imbalances in muscle forces. This may include anterior – posterior muscles and specific muscles affect joint mechanics. It is recommended that you have a qualified health practitioner assess your body mechanics to make recommendations what muscles should be elongated, and then other that should be stabilized to improve the efficiency of you body. Also consider tight muscles may be due to an underlying irritated nerve. Many people with old sciatic nerve injuries feel tightness in their hamstring, however attempting to over-stretching the hamstring can aggravate the nerve again. _________________________ Medical Disclaimer: Motion Stability has created and compiled the content on its websites for your information and use. This information is…

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How long will I need therapy for chronic neck and back pain?

  Brian Yee PT, MPhty, OCS, FAAOMPT It really depends, as chronic neck and back pain are usually from a multitude of problems. Some areas could be from tissue dysfunctions such as muscle trigger points, fascial restrictions, joint dysfunctions, or herniated discs. It could be from abnormal movement patterns such as poor muscle stability, muscle imbalances, or improper ergonomics or technique in sports/lifting. Pain itself can be categorized into different types as well..so depending on the type of pain you have, should dictate the type of treatment you get. Lastly, internal issues such as medical pathologies, food intolerances, vitamin/hormonal imbalnces can be causing your pain. Receiving a thorough examination to determine the major contributing factors is vital in comprehensively treating…

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Besides squats, are there other hip exercises to help my knee pain?

Brian Yee PT, MPhty, OCS, FAAOMPT If you’re experiencing knee pain, especially with weightbearing exercises, its best to train the hip in non-weightbearing. This would include bridges to strengthen the gluteus maximus, and side leg raises/clam shells to stabilize the gluteus medius. Focus on improving the gluteus medius without overcompensating with the lateral quadriceps or tensor fascia latae muscles. Once pain decreases in the knee, weightbearing exercises to improve hip stability can then be applied. _________________________ Medical Disclaimer: Motion Stability has created and compiled the content on its websites for your information and use. This information is not intended to replace or modify the medical advice of your doctor or health care provider. Please consult your health care provider for…

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