Pain Sciences

 

Stretches for lower back pain?

Brian Yee PT, MPhty, OCS, FAAOMPT The most common muscle that is strained on the side of your back is the quadratus lumborum (QL). The QL attaches from the side and bottom of your rib cage to the top of your pelvis. There is a right and left QL and when it contracts its side bends your spine, as well as extends the back.Lets say your right QL feels tight – to stretch this: 1. While sitting place a thick book or half foam roll under your opposite / left hip. 2. Lean to the left, away from your painful side, fulcruming over the roll and left hip. 3. Slightly bend forward and rotate towards the right. Keep your right…

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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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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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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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