Movement Dysfunction

 

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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Why should I work with a rehab specialists for back pain?

Brian Yee PT, MPhty, OCS, FAAOMPT A rehabilitation specialist is able to identify reasons why your back pain is occurring based on the way the you move, palpation of the involved tissues, and rule out serious medical pathologies such as spinal based cancers. Back pain can derive from multiple sources including a herniated disc, a joint injury, a muscle strain, or referred pain from such things as vitamin D deficiency or internal organ issues.  If your back pain is due to musculoskeletal causes, the rehabilitation specialist should then be able to provide an accurate treatment plan that addresses the underlying causes of your pain and provide education, exercises, and ideas how to get your back to the functional or sports…

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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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Why can sitting lead to back pain?

Brian Yee PT, MPhty, OCS, FAAOMPT Sitting, especially for a long time, can put undue stress on the low back structures. There is a clinical term called ‘creep phenomenon’ that describes how prolonged sitting can hurt the back. ‘Creep’ is like holding the ends of a piece of hard taffy and then watching it slowly stretch out over time. Similarly, with prolonged sitting the structures of the lower back can slowly deform and tissue breakdown occurs. This breakdown can include the muscles, fascia, ligaments, joints, and intervertebral disc in the back. Eventually with enough microtrauma to the tissues back pain occurs.     _________________________ Medical Disclaimer: Motion Stability has created and compiled the content on its websites for your information…

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What conditions can lead to a ‘groin’ pull?

Brian Yee PT, MPhty, OCS, FAAOMPT ‘Groin pulls’ typically are due to over-compensation and poor mechanics in the legs and core stability. Groin pulls comprise mostly of the adductor muscles of the inner thigh. These injuries usually occur with sports that requie cutting, pivoting and side to side movement  such as soccer, lacrosse, and football. It can also occur in runners and cyclists when the hip is required to be used in situations like uphill terrain. Strength deficits with these injuries are not necessarily in the adductor muscles, but instead from the posterior hip muscles – gluteus maximus and medius. The gluteus maximus and medius are the key stabilizing muscles for the hip to be able to plant and pivot…

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What do the callouses on my feet say about my sports injury?

Brian Yee PT, MPhty, OCS, FAAOMPT Even by looking at someone’s callouses on their feet we can begin to make an assessment why and where the patient is injured somewhere higher in the body. For example, runners that have an excess of callousing along the entire ball of the foot tells us that they are putting an excessive amount of force their. Like pressing on a gas pedal, we can deduct that the athlete is using alot of their calf muscles to generate movement and power. It is possible to make assumptions that calf cramps, achilles tendinitis and shin splints occur due to the increased stresses at the ball of the foot. Another example are bunions along the first toe….

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Are there alternative treatments for back pain?

Brian Yee PT, MPhty, OCS, FAAOMPT Even though Physical Therapy is not considered as an ‘alternative treatment’, what a specific Physical Therapist provides may be alternative to the ‘stereotypical’ regimen of hot/cold packs, electrical stimulation, traction, and basic exercises to improve core stability. At our facility, we determine the type or category of pain the patient is experiencing as well what factors are contributing to the pain. This can include joint, nerves, or soft-tissue tissue pathologies. We also assess muscle and movement control patterns that can cause undue stress on the back. We then investigate if there are other factors such as vitamin / hormonal deficiencies, food allergies, or other systemic issues that could potentially be a source of back…

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