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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Are crunches the best exercise to eliminate my back pain?

Brian Yee PT, MPhty, OCS, FAAOMPT  No. There is a misunderstanding that the stronger your abs are, the better it is for your back. Although strong abs can help stabilize your spine, current research indicates that there are different roles of muscles in the trunk. Generally speaking, the smaller muscles of your spine called ‘local’ muscles help stabilize the spine in low load situations such as prolonged standing, sitting, and light movements such as bending to brush your teeth. While, there are ‘global’ muscles that are the larger muscles –  such as the rectus abdominis, obliques, and back paraspinal muscles that are designed more for movement, power, and stabilization at higher impact. It is important to have both ‘local’ and…

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What stretches should I do before I workout so I do not get back pain?

Brian Yee PT, MPhty, OCS, FAAOMPT There are many stretches you can do to help loosen your back up before you work out. Please keep in mind  that stretching does not guarantee that your back will not hurt – as there other causes of back pain than just tight muscles. Some light stretches you can do to loosen your back include: Pelvic tilts: Laying on your back with knees  bent – rock your pelvis back – flattening your back against the bed and return to neutral, and if it doesn’t bother you progress to arching your back a small amount. Oscillate back and forth. Knee to chest: Bring one knee up to your chest, stretching your hip and your back….

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How do foot related sports injuries affect the body?

Brian Yee PT, MPhty, OCS, FAAOMPT I pay particular attention to foot injuries and how it relates to the rest of the mechanics of the body. How the foot hits the ground affects how other joints in the body absorb shock as well as how the muscles around those joints work in sports performance. The most classic example that we see are patients that have a one sided knee, hip or back injury – say the right side. When we take our medical history the patient tells us they sprained their ankle on the same right side ‘way back in high school…but that got better’. But what the patient does not realize is that after the ankle was swollen from…

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Can Strengthening your neck muscles prevent headaches?

Brian Yee PT, MPhty, OCS, FAAOMPT There are different types of headaches. One common type is called a cerivcogenic headaches or neck-related headaches. There is lot of research coming out of the University of Queensland in Brisbane, Australia that has discovered how proper stabilization of the neck muscles can reduce neck pain, whiplash injuries, and cervicogenic headaches. Proper stability of the neck muscles comes first from the smaller muscles closest to the spine. This includes a wafer thin muscle on the front of the cervical spine called the longus colli. A skilled Physical Therapist can instruct a patient how to contract this muscle in isolation and train its endurance. As the longus colli function improves it is important to incorporate…

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