MASSAGE REDUCES POST-RUN PAIN

Posted on January 26, 2020October 2, 2024 by rauschpt

After running 10 kilometers, or about 6.2 miles, as fast as possible, runners who received 10 minutes of massage therapy focused on the quadriceps experienced a greater decrease in pain than runners who received 10 minutes of sham joint mobilization, according to recent research.

The study, “Massage therapy slightly decreased pain intensity after habitual running, but had no effect on fatigue, mood or physical performance: a randomized trial,” involved 78 runners with a mean age of 34, all of whom had been running at least twice a week for the past year.

These subjects were randomly assigned to either the experimental group or the control group. Those in the experimental group received 10 minutes of massage therapy focused on the quadriceps after running 10 kilometers as fast as possible. Subjects in the control group received 10 minutes of sham joint mobilization after running 10 kilometers as fast as possible.

According to the study’s authors, the message protocol consisted of one minute of superficial effleurage, three minutes of deep effleurage, three minutes of petrissage, one minute of tapotement and a final two minutes of superficial effleurage.

Outcome measures in this study included pain and perceived fatigue, both of which were measured on a numerical rating scale that ranged from zero to 10. In addition, pain behavior was assessed via the McGill Pain Questionnaire, and mood profile was measured using Brunel Mood Scale.

Several strengths and performance factors served as outcome measures as well. Quadriceps muscle flexibility was evaluated by measuring maximal knee flexion angle via inclinometer. Isometric muscle strength of the knee extensors was assessed using hand-held dynamometry, and vertical jump performance was evaluated by recording jump height on the My Jump 2 app.

The results of the research showed a greater decrease in pain on the numerical rating scale among the subjects who received massage compared to those who received the sham joint treatment. No other differences were observed between the two groups for any of the other outcome measures.

“Massage therapy was effective at reducing pain intensity after application to the quadriceps of runners compared to a sham technique, but the magnitude of the effect was small,” state the study’s authors. “There were no significant effects on perceived fatigue, flexibility, strength or jump performance.”

Reference: {https://www.massagemag.com/running-pain-119681/}

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Tips for healing a sprained ankle fast

Posted on January 21, 2020October 2, 2024 by rauschpt

A sprained ankle is an injury to one or more ligaments in the ankle. Mild sprains may involve overstretching and irritating the ligaments, while severe sprains can cause the ligaments to tear completely.

Ankle sprains are common injuries, particularly among people who play sports.

They can be very painful, and severe sprains can require months of recovery. However, a person can do several things at home to help speed their healing and reduce the risk of reinjury.

Below, find out what to do after spraining an ankle. We describe first aid and longer-term methods of supporting recovery.

First aid

Anyone who thinks that they have sprained an ankle should receive first aid. Avoid putting any weight on the ankle, as this increases the risk of broken bones and other injuries. Sit in a comfortable position, with the ankle elevated to reduce swelling.

Nonsteroidal anti-inflammatory drugs, or NSAIDs, such as ibuprofen, can also help alleviate swelling and pain.

If possible, wear a temporary brace or bandage to support the joint and prevent it from moving.

If crutches are available, some people find that they can help with balance and mobility while allowing the ankle to rest.

It is difficult to diagnose an ankle sprain based on symptoms alone. For this reason, a person should see a doctor.

Most family physicians and doctors at urgent care clinics can quickly diagnose a sprained ankle. If the injury is very serious, they may refer the person to an orthopedist or foot and ankle surgeon.

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Tips to aid healing

The following methods of home care may support faster recovery while helping to protect against further injuries.

RICE

The acronym RICE stands for: rest, ice, compression, and elevation. Doctors often recommend these tactics to reduce swelling and inflammation in the days after an injury.

Rest

Resting the ankle is key for healing, and wearing a brace can help stabilize the injured area. Attempting to return to sports or other activities too quickly increases the risk of another injury.

Ice

Using an ice pack may reduce blood flow to the injury and help ease pain and swelling.

The American Academy of Family Physicians suggests applying an ice pack to the sprain for 10–20 minutes at a time. Wrap the pack in a towel before laying it against the skin.

However, the National Athletic Trainers’ Association reviewed the evidence for the use of ice on injuries in 2013. They found that, while doctors commonly recommend applying ice, there is limited evidence to support its effectiveness.

If ice does not help relieve symptoms, use other treatments instead.

Compression

Compression helps stabilize the injured joint and may reduce swelling.

Try wrapping a bandage around the injured ankle. The bandage should be snug, but not so tight that it digs into the skin, hurts, or causes numbness.

Elevation

Elevating a sprained ankle reduces the accumulation of fluid in the joint. This can ease swelling, which may also help reduce pain.

Try sleeping with the foot and ankle propped up on pillows at a level higher than the heart. When sitting or resting, use pillows or a footrest to keep the foot and ankle elevated.

Heat

Heat increases blood flow to an injury, which can speed healing. Some people also find that it helps relax tight muscles, easing pain and tension.

However, do not use heat while the ankle is still swollen, as this can increase inflammation and slow healing.

Once the swelling goes down, try applying a heat pack for 15–20 minutes at a time.

Some people find relief from alternating heat and ice packs. Only try this after the swelling is gone — not immediately after the injury.

Stretching

An injury to the ankle puts nearby muscles and other structures at risk of damage. This is especially likely if the tissues have become weak from disuse.

Stretching keeps the muscles strong and limber. It also helps more blood circulate to the area, which may help the ankle heal faster.

Gently stretch the ankle by moving it in all directions at least three times each day. Try flexing the foot forward, then backward, or rolling it clockwise, then counterclockwise.

However, it is important to avoid overextending the ankle or moving it in any direction that hurts.

Walking

The pain and swelling that immediately follow an ankle sprain may be severe. This can make it impossible for a person to put any weight on the joint.

As the swelling goes down, walking can promote healing. Start by walking short distances within the house. Then, gradually build up to longer distances as the ankle begins to heal.

However, walking may require a person to hold the injured ankle in an unusual position or twist the body to avoid putting excess weight on the joint. If this is the case, wait 1–2 days, then try again.

Exercise

Exercise can restore strength and balance while preventing the muscles in the area from weakening. This can reduce the risk of another sprain.

After the swelling goes down and walking is comfortable, it may be a good idea to start exercising the ankle.

A person can try performing the following exercises for 10–15 minutes every other day:

On a low step, stand with the heels hanging backward over the edge. Drop the heels slightly, and hold the position for a few seconds. Then, elevate the heels above the toes.
Balance on one foot for 30–60 seconds, then switch sides, to promote equal strength in both joints.
Loop an elastic exercise band under the foot for gentle resistance. Move the ankle clockwise, then counterclockwise.
Play catch while balancing on one leg, then the other.

Massage

Massage can help ease pain while promoting blood flow to the sprained area.

If the injury is particularly severe or painful, a person should seek advice from a qualified massage therapist.

For less severe injuries, a person can try a gentle massage at home. Some people find that massaging the bottom of the foot or heel provides relief. Others prefer to massage around or just above the ankle.

A person should stop massaging the area if it causes pain or worsens symptoms.

Physical Therapy

Physical therapy may especially benefit anyone who experiences long-term pain following a serious sprain and anyone with a history of similar injuries.

A physical therapist will perform an exam of the person’s ankle to identify weak muscles and other issues that can cause pain and increase the risk of injury.

They will also ask about the person’s lifestyle, including any sports.

The physical therapist will use this information to create a customized exercise plan that promotes healing and eases pain.

When to see a doctor

According to a popular myth, a doctor can do nothing to treat a sprain. It is true that sprains do not usually require casts and often heal on their own.

However, the American College of Foot and Ankle Surgeons recommends that anyone who suspects that they have a sprain see a doctor. They may be mistaken and have a different injury that requires treatment, or they may have additional injuries, such as broken bones, which is common.

Also, a doctor can assess the severity of the sprain. Particularly serious sprains can require surgery, physical therapy, and other long-term treatments. Delaying medical attention can delay rehabilitation.

If the pain is mild and a person prefers home treatment, they can wait a day or two. If the swelling does not go down or the pain gets worse, they should see a doctor.

Summary

Sprains are common and usually heal on their own. However, severe sprains that completely sever the ligament may require months of healing and possibly surgery.

Do not ignore the pain of an ankle sprain or assume that there is nothing a doctor can do. Prompt treatment can speed recovery and reduce the risk of chronic or secondary injury.

Reference: {https://www.medicalnewstoday.com/articles/327169.php}

If you find yourself in discomfort or think you could benefit from a personalized exercise plan, talk to a
Physical Therapist.

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How Much Does Your Posture Weigh?

Posted on January 7, 2020October 2, 2024 by rauschpt

Hi, my name is Kathryn and I am a PTA at Rausch PT in Dana Point, CA. Many of my patients would attest that I am a drill sergeant when it comes to posture. Although part of my obsession comes from years of ballet training and teaching, my main reason for meticulous awareness of posture comes from the daily encounters I have with patients experiencing posture-related pain. There are many aspects to posture, too much to cover in one blog. So today I would like to focus on one of the most common postural deviations I come across in my clinic and while observing the public: forward head posture or “tech neck.”

Our technology-heavy lifestyle has to lead to an increase in forwarding head prevalence, with up to 75% of people reporting some sort of neck-related pain. There are many possible causes of neck-related symptoms, but poor posture is one of the leading factors. Poor neck posture can have many ramifications including; neck pain, headaches, muscle spasms, shoulder pain, disk herniations, as well as nerve pain through arms and back.

For every 10 degrees that you tilt your head forward, you increase roughly 10 lbs of pull onto your spine and musculature. To put it in perspective, your neck is designed to hold an average of 12 lbs in a neutral position, so an increase in forwarding head to 60 degrees increases the demand by 400%. Our bodies can handle this type of demand for a short period of time with daily movement, but it is when this position becomes the norm that problems arise.

Luckily, any habit can be unlearned with the proper tools. If caught in time, forward head posture can be reversed to relieve pain and prevent any lasting damage.

A few tips to reduce your risk of forwarding head:

If you spend any amount of time at a computer you are at risk! Ask your employer for an ergonomic evaluation to assess your workplace set up. If a proper evaluation cannot be provided, adjust your setup to have the monitor at eye level, seat so your hips and knees are at 90’, elbows by your side and 90’ to reach the keyboard.
Hold cell phone, tablet, and books at head level vs bringing head down. You can do this by placing a pillow on your lap and propping your elbows on top of it.
See a physical therapist! They will be able to assess your posture and tailor a treatment plan for your specific needs. Remember though, any at-home exercises they prescribed need to be completed! You only see your PT twice a week for an hour, so following up with those exercises help with your healing process.

Kathryn Totheroh

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Did you know there’s no prescription needed from a doctor to see us – but we will communicate your progress and treatment to your doctor if you’d like us too!

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Employee Spotlight – Dr. Rebecca Gasca

Posted on January 3, 2020October 3, 2024 by rauschpt

Meet our pelvic health and sports therapy PT Dr. Rebecca Gasca. Rebecca treats issues that are among either of these categories but also specializes in addressing these issues concurrently. Her background in pelvic floor therapy and sports therapy allows her to make connections that many providers frequently miss. While one provider may only be able to treat a hip problem, and one provider may only be able to treat pelvic pain, she is able to see the movement dysfunction that has contributed to the manifestation of both and treat accordingly. Also as a woman in her childbearing years with plans to have children, she is a big advocate for preventative care. Rebecca is an active and athletic individual herself and plans to continue this lifestyle when she is pregnant and postpartum. She knows how important it is for mothers to feel confident in their bodies not only for activities of daily living but also in participating in high level recreational and athletic activities too.

FUN-FACTS-1-768x512

First concert I attended:

N’sync

One thing no one would guess about me:

I have lived in South Africa

3 words to best describe me:

Friendly, Accountable, Active

Dr. Rebecca Gasca