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Year: 2021

Shoulder Impingement

Posted on by rauschpt

Shoulder impingement is a common potential cause of shoulder pain. However, this condition is often misunderstood. This article will help you better understand shoulder pain and ways to treat it. Although this pain can be frustrating and impede on your life, the good news is in most cases, it responds well to conservative care, such as physical therapy. Rausch PT can help you understand your pain and address the proper way to heal.

What is shoulder impingement?

Shoulder impingement is a common cause of shoulder pain. It’s also known as impingement syndrome or swimmer’s shoulder, since it’s common in swimmers. It’s also common in other athletes who use their shoulders a lot, such as baseball or softball players.

Your rotator cuff is a group of muscles and tendons that attach your upper arm bone to your shoulder. They help you lift and rotate your arm. The rotator cuff sits under the top of the shoulder, which is called the acromion. If you have shoulder impingement, your rotator cuff catches or rubs against the acromion. When you lift your arm, the space (bursa) between the rotator cuff and acromion narrows, which increases pressure. The increased pressure irritates the rotator cuff, leading to impingement.

What are the symptoms?

The main symptom of shoulder impingement is sudden pain in your shoulder when you lift your arm overhead or backward. Other symptoms include:

  • minor but constant pain in your arm
  • pain that goes from the front of your shoulder to the side of your arm
  • pain that gets worse at night
  • shoulder or arm weakness

What causes it?

Many cases of shoulder impingement are caused by overuse. Repeated use of the shoulder can make the tendons in your shoulder swell, leading them to “catch” on your upper shoulder bone. In other cases, there’s no known cause.

Who’s at risk of having it?

Playing sports that require using your shoulders for overhead or forceful motion is the biggest risk factor for developing shoulder impingement. Common activities that could cause this include:

  • swimming
  • tennis
  • baseball

Occupations that require lots of heavy lifting or arm movement also increase your risk. These include:

  • construction work
  • moving boxes
  • painting

Both old age and previous shoulder injuries, such as a dislocation, are also risk factors for shoulder impingement. Some people also have an unusually shaped acromion that increases their risk.

How is it diagnosed?

Your doctor may start by asking you some questions about any previous injuries as well as your exercise habits. Next, they may ask you to do a series of motions using your shoulder while they check for any unusual movement. This will also help your doctor rule out other conditions, such as a pinched nerve.

In some cases, you may also need an X-ray to rule out arthritis or check for bone changes, such as a spur, that could lead to impingement.

If your doctor thinks that you have a more serious rotator cuff injury or they still can’t diagnose you, they might use an MRI scan to get a better look at your shoulder.

How is it treated?

There are many types of treatment available for shoulder impingement, depending on how severe your case is.

Home care

Rest is very important when it comes to treating shoulder impingement. Avoid strenuous exercise or any movements that make the pain worse. This is especially important if you’re an athlete

While it’s best to not move your shoulder too much, avoid using a sling to immobilize your arm completely. This can lead to more weakness and stiffness in your shoulder.

Try placing an ice pack on your shoulder for 10 to 15 minutes at a time, a few times a day, to reduce pain and any swelling you might have.

Physical therapy

Shoulder impingement usually responds well to physical therapy, which uses gentle exercises to rebuild strength and range of motion. Your doctor can refer you to a physical therapist who specializes in shoulder injuries.

Your physical therapy sessions will likely focus on the muscles in your shoulder, arm, and chest, which can help to improve the function of your rotator cuff. If you’re an athlete or work in a field that requires frequent use of your shoulder, your physical therapist can teach you proper techniques to reduce your chance of recurrence.

They may also give you some exercises that you can do at home, which may help you recover faster. Just make sure you don’t overdo it.

Medication

Taking nonsteroidal anti-inflammatory drugs, such as ibuprofen (Advil, Motrin), can help reduce swelling and shoulder pain. If these medications, along with ice and rest, don’t reduce your pain, your doctor might prescribe steroid injections to reduce swelling and pain.

Surgery

If other treatments don’t seem to work, you may need surgery to widen the space around your rotator cuff. This allows it to move freely without catching or rubbing on your bone. This can usually be done with minimally invasive arthroscopic surgery, though more severe cases may need traditional open surgery. A recent study has questioned the benefit of removing the bone just for impingement.

In rare, advanced cases of shoulder impingement, your rotator cuff can tear. If this happens, you’ll likely need surgery to repair the tear.

Following any type of shoulder surgery, you may need to briefly wear an arm sling. Your orthopedic surgeon will determine when you can remove the sling.

Recovery time

Shoulder impingement usually takes about three to six months to heal completely. More severe cases can take up to a year to heal. However, you can usually start returning to your normal activities within two to four weeks. Just make sure you regularly check in with your doctor to make sure you aren’t overdoing it. This can increase your recovery time or lead to other injuries.

Exercise do’s and don’ts

During your recovery from shoulder impingement, you should avoid any activities that involve throwing, especially with your arms overheard, such as tennis, baseball, and softball. You should also avoid certain types of weightlifting, such as overhead presses or pull downs. If you’re a swimmer, you should take some time off from training to allow the recovery process to progress.

While it’s important to rest your shoulder, you can do some light exercising to strengthen your rotator cuff and stretch the muscles in your arm, shoulder, and chest.

Try these exercises:

  • Stand with your arms at your sides and your palms facing forward. Squeeze your shoulder blades together and hold for five to ten seconds. Repeat a few times.
  • Stretch your arm straight in front of you and move it forward using only your shoulder. Then move your shoulder as far back as you can without moving your neck or back, or bending your arm.
  • Lie on your unaffected side and bend your top arm in a 90-degree angle. Keep your elbow on your hip and rotate your lower arm up toward the ceiling. Repeat 10 to 20 times.
  • Stand in a doorway, holding the side of the frame with your arm slightly below shoulder height. Turn your upper body away from that arm until you feel a slight stretch, and hold.

If any of these exercises cause pain, stop doing them or try holding them for a shorter period of time.

Living with shoulder impingement

While shoulder impingement can be painful and affect your daily activities, most people make a full recovery within a few months. In many cases, you’ll just need some rest and physical therapy. If those don’t provide relief, you may need surgery, which can add a few months to your recovery time.

Physical therapy is a natural and healthier solution to many pain problems. Our team can teach you proper techniques to reduce your chances of recurrence. If you’re facing shoulder impingement symptoms or other conditions, try a PT session. Find our team at (949) 276-5401 or meet us on our Facebook page.

Reference: [https://www.healthline.com/health/shoulder-impingement#exercise]

Benefits Beyond The Mat

Posted on by rauschpt

Yoga has been practiced by individuals for over a thousand years. It was said that yoga was meant to bring about awareness to a person’s self with the universe. Now, yoga is practiced in various settings and continues to show its health benefits towards individuals who practice almost daily. Even in the field of physical therapy, we incorporate different poses into our patients’ therapeutic exercise routines so they can receive the benefits and improve their overall health. 

Decreased Low back Pain 

 

Since the start of the COVID-19 pandemic, many individuals were required by the “stay-at-home” mandate to work from their homes. This forced individuals to create home offices. Many patients who experience lower back pain come into physical therapy to find relief and manage their back pain. There are certain yoga poses we demonstrate to patients that they can use to alleviate it. For example, the child’s pose can create an elongation of the muscles in our lower backs, which helps reduce tension. As shown in the picture above, the individual should gradually lower their bodies until their glutes are touching the heels of their feet. For an added stretch, extend your arms above your head and feel a gentle stretch in your shoulders.

Improving Flexibility

 

As time goes on and we age, our bodies begin to become stiff. This can lead to injuries such as muscle strains when performing quick movements. Performing daily can improve our flexibility in different areas of our bodies. Finding different poses to improve flexibility can reduce the risk of injury. Poses such as the downward dog (as shown in the picture above) can create length in our hamstrings and calf muscles. When these muscles are at an optimal length, injuries are less likely.

Improving Strength 

 

In addition to flexibility, there is also a strength component that goes along with yoga. Poses where you hold positions for a certain length of time can assist in increasing functional strength, as well as core strength. For example, performing poses such as the boat pose (shown above) can increase core strength. As you continue to incorporate yoga into your daily routine, you will start to notice an increase in your strength. 

Managing Stress 

 

Not only does yoga bring about physical benefits, but it also improves our mental health. Being able to perform meditation with yoga can decrease stress levels. When we are stressed, our body’s immune system is lowered, which can cause a spike in illnesses such as the common cold. By allowing ourselves to take a break and to reflect on our breathing patterns, we gain mental clarity. Try sitting in a crossed-legged position with your hands on your knees, eyes closed, and focus on breathing from your diaphragm.

Starting Out 

While there are many benefits of performing daily yoga, individuals who are beginning to incorporate yoga into their daily routines should consult with their healthcare provider to determine if they are ready. Starting with 15 minutes 2 times a week is good for beginners. Always start out easy and ease yourself into the poses. As you begin to see a difference in your overall strength and flexibility, you can gradually increase the frequency of your practice.

Let’s talk! We are here to help. Give us a call for a complimentary consultation. We would love to meet you.

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 to!
(949) 276-5401

 

 

Disclaimer — All the information that you find on our blogs and social media pages is for informational purposes only and is not intended to be used as your personal professional diagnosis, or treatment. Come and see us for your excellent, personalized care! https://staging.rauschpt.net/

How To Increase Your Stamina For Running

Posted on by rauschpt

Running is an activity that unites people of all age groups across the world. However, some might find it hard to get started or improve. That’s why knowing how to develop running stamina becomes essential. Read more about some heartily followed Golden Rules on how to increase your running performance. Also, a good physical therapist will provide you the tools and resources to build resilience and physical capacity for your exercising routine. That’s us! Come see us to avoid injury, recover, or enhance your performance.

Exercise keeps you healthy in mind and body. Engaging in any kind of sport, whether it is swimming, running, basketball or football, requires stamina. Running is an activity, which unites people of all age groups across the world. Therefore, knowing how to develop running stamina becomes of the essence.

Exercise keeps you healthy in mind and body. Engaging in any kind of sport, whether it is swimming, running, basketball or football, requires stamina. Running is an activity, which unites people of all age groups across the world. Therefore, knowing how to develop running stamina becomes of the essence.

Running stamina is a word that is universally used to express your body’s capacity to sustain effort or to cover huge distances at a fast pace. Running is a sport that encourages us to challenge ourselves each day and improve from being a novice to an experienced and skilled runner. You are at the perfect destination if you’re looking to find some tricks and tips about improving your running stamina. Read our blog to learn how to run more miles, faster, with the same effort.

Table of Contents

  1. How to Increase your Stamina for Running – In general
  2. How to Increase Running Stamina – For Beginners
  3. How to Increase Running Stamina – For Speed
  4. How to Increase Running Stamina – On a Treadmill
  5. Other Running Tips and Techniques
  6. FAQs

1. How to Increase your Stamina for Running – In general

Follow the following golden rules to increase your general stamina for running:

  • Slow and steady wins the race: Patience is key when it comes to improving your running stamina and time. Set small milestones for yourself. For instance, if you run a mile every day, increase it by 10% the following week. An incremental increase will help you avoid injury and will increase your lung capacity.
  • Be consistent: Consistency is an integral part of any sport. Develop a running schedule and keep up with it. You can also include other exercise regimens if you want.
  • Walk, walk and walk: Walking significantly improves running stamina and builds endurance. You should include walking in your daily routine, as it is a stepping-stone to improved running stamina.‍
  • Interval Runs: Many health experts suggest interval runs which increase efficiency and aid you in covering long distances without being bummed out. All you need to do is alternate between walking and running or between slow and fast running. It is that simple!

2. How to Increase Running Stamina – For Beginners

As a beginner, there are certain things that you should always keep in your mind. Eventually, they will become a habit for you. Begin improving your posture, muscle strength and balance.

  • Gradually increase mileage: You should work towards eventually improving mileage as it ensures improved stamina and also reduces the risk of injuries.
  • Eat healthy: Running requires an ample amount of calories. A balanced diet of vitamins, minerals and proteins is essential for you. Avoid junk foods and packed foods with preservatives.
  • Warm-up: Warming-up is not an option. Exercises like spot jumping and body rotations are a necessity as they help avoid injury.

3. How to Increase Running Stamina – For Speed

You can increase your running speed and endurance through the following ways:

  • Ensure speed in long runs:  Experts suggest that fatigue is a given at the end of your running sessions. So, try to defeat it by maintaining your pace even in the last few minutes of your workout.
  • Sprints: Sprint intervals facilitate endurance and speed in runners. This training is quite intense and is recommended for trained runners.
  • Strength and drill Training:  Strength training strengthens your leg muscles and prepares them for injury-free running. Drill training like acceleration strides boost your running speed and improve coordination.

4. How to Increase Running Stamina – on Trademill

Follow the suggestions mentioned below to improve your treadmill running stamina:

  • Stay hydrated:  While working out on a treadmill, the cooling effect on your body is less as compared to when you are outdoors. Therefore, staying hydrated before and after your running sessions is crucial.
  • Incline: Running on the treadmill requires a particular posture and style. Inclining your body to a specific degree can increase your stamina on the treadmill. Certain experts suggest an incline of 0.5 to 1%.
  • LIT and HIT: Health experts suggest a healthy combination of low and high-intensity training to burn extra calories and improve your stamina. HIT is exhausting but very productive. These training routines transform your body and improve your endurance. Try them out today!

5. Other Running Tips and Techniques

These bonus tips for increasing your running speed, stamina and endurance can make your life easier

  • You can always mix it up! Go out for running on alternate days of the week or combine your running sessions with other workouts.
  • Ensure that your running shoes haven’t lost their grip as that can lead to serious injuries. It is better to be safe than sorry!
  • Your mental strength plays as much a role in your health as physical exercise. If you hit a plateau, don’t lose faith in yourself. Your optimism and mental strategy can help you overcome any snag. Be patient and continue training.
  • Listening to music while running can be a great source of enthusiasm and resilience. Run to the rhythm and beats of the song to exercise longer and better!
  • Stamping your feet on the ground while running can cause a lot of pain. Try to land softly, on your heels. Being comfortable while exercising is very important.

6. Frequently Asked Questions (FAQs)

  • How can I increase my lung capacity for running?

First and foremost, start slow. Remember that running naturally deprives the body of oxygen. If you’re a beginner, it is normal to feel breathless. The greater is your lung capacity, the more oxygen they can hold. Therefore, it is imperative to improve your lung capacity to build stamina. There are a plethora of breathing exercises, which can increase the endurance and capacity of your lungs. Try them out today! Also, make sure that you use both your nose and your mouth to breathe. The more air in your lungs, the more is your stamina.

  • What should I do before running?

Stretching your body and warming up is extremely important before running. Giving yourself a head start improves your stamina and endurance. Some common warm-up exercises include single-leg squatting, walking hip stretch, lizard and walking lunge. Warming up activates the systems of the body, increases alertness and loosens the muscles so that the chances of injuries are less. Even simple warm-up sessions with exercises like spot jumping are essential. No matter what sport you engage in, always remember to warm up first. Keep this in mind and all is golden!

  • What is a good running technique?

A good running technique is clean, saves energy, increases endurance and speed, and reduces the risks of an injury. An important component of your running technique is your posture. Make sure that your upper body is straight, your eyes look ahead and your shoulders are relaxed.

You also need to ensure that you have a strong core. Incorporate core-strengthening exercises in your routine to train your core and provide stability to your body. Finally, indulge in ABC drills. These are exercises that improve your coordination. For instance, a straight-leg run involves keeping your body straight, pointing toes upwards and swinging your arms next to your body.

Whether you are a beginner or an expert, the running techniques and tips that we discussed can positively impact your running stamina. If you’re running on a treadmill or in the park, technique always comes into play.
Without the right technique, you might be simply wasting your time exercising without any concrete results. At times, it’s better to work smarter than work harder.

We want to remind you that any kind of workout that you engage in takes time to give results.
Improvement is not a magic wand that will go swish! And boom! You’ve lost 10 pounds. It doesn’t work like that. Be resilient and consistent with your running schedule. Once you are ready to put your heart and soul into the activity, the above-mentioned tips and techniques will guide you along the way to becoming a running maestro! Run smarter, better, longer and faster!

Whether you are a 5k beginner or a competitive marathoner, it’s important to keep in mind all the ways to avoid injuries. Our team can teach you more about how your running can benefit from physical therapy. Schedule an appointment at (949) 276-5401 or contact us on our Facebook page. 

Don’t forget, we have a Tuesday Night Run (TNR) group full of AWESOME people — all levels of runners! We meet at 6 PM (Rausch Physical Therapy – 30100 Town Center Dr #Y/Z, Laguna Niguel, CA 92677) and have a great time! Learn more on our Facebook page.

Reference: [https://blog.decathlon.in/articles/how-to-increase-your-stamina-for-running#article-body]

4 ways you make running harder than it should be and how to fix them

Posted on by rauschpt

We are always looking for ways to get faster while running, but instead of looking at the things to make you faster, let’s focus on the things that are slowing you down — and work to minimize their effects. 

Sitting too much:

We spend a lot of time sitting: sitting in the car, sitting at work, sitting at school, and sitting in front of the TV. The list goes on and on. Sitting may be comfortable and a useful low energy position, but it can be killing your running ability. By sitting on your glutes, you are deactivating the most powerful and important muscle for running. You are putting your hip flexors in a shortened position which will reduce your ability to extend your hips, another key part of running. 

The Fix:

Get up and move!! This is one of the easiest ways to combat too much sitting. Get up and move around every 20 min or so, add some deep squats, lunge anything to get you out of that seated position for a litte. This is where a sit-to-stand desk can come in handy, allowing you to spend time in alternate positions. Also, shoot for a minimum of 5000 steps a day. These can add up quickly: Just walk to places you would otherwise drive to, park a little farther away or go for a short walk during your lunch break. 

Slumping while sitting:

As if sitting by itself wasn’t bad enough, we tend to sit in a slumped posture with our heads jutted forward to try and be closer to the computer screen or looking down at a desk all day. This will make everything mentioned above worse, plus it affects your upper body posture. Your head will move forward, which will place more strain on your lower back as you try to hold your “bowling ball” with outstretched arms instead of close and stacked over your pelvis. Your shoulders are rounded which will reduce your ability to complete a natural arm swing motion while both running and walking.

The Fix:

Again, getting up and moving around is the most important fix. No posture is truly bad, the only bad part is how long you stay in any given posture. Check the ergonomics of your desk, and make sure you bring your computer screen towards your face — not your face towards the screen. Stretch your pecs in the doorway or while lying on a foam roll to balance out the rounded posture. 

Bad footwear:

Many people spend a lot of time discussing the importance of X or Y type of running shoes and why each one is special or “faster”. But no one really puts much focus on the shoes they wear most of the day. You can wreak havoc on your feet by wearing hard, stiff, lifted heel shoes all day that stiffen up and weaken your feet’s joints and muscles, making it hard for your feet to complete their job as your initial contact to the ground while running. 

The Fix:

Try and get shoes with thin and flexible soles that allow your feet to move freely on the ground and adjust to variances in terrain and make the muscles of your feet work. Even better: Try to fit in some barefoot time every day. You can add a little bit of barefoot running in grass or sand to the end of your runs to help your feet remain strong and flexible, allowing you to run better. 

You just run to run: 

Running is a great way to exercise and improve your overall fitness, but there are many things outside of running you can and should do to prepare yourself to run further, better and faster. Ideally, you get into running with some level of fitness behind you or you build your way slowly and with the proper progressions. Instead, you run the same speed, distance, and/or route over and over. 

The Fix:

Get your running form looked at by a professional to optimize your stride and become more aware of how you’re running. It’s also to mix up the distances and paces at which you run to create varying stresses that your body must adapt to in order to make you a stronger and more resilient runner. There are also plenty of great strengthening and alternative aerobic training activities that can greatly improve your running. 

Also, remember that physical therapy can also be a preventative approach! A licensed physical therapist can help evaluate and assess you for any mobility restrictions or muscular imbalances and recommend a proper program!

Clay Simons

clay@rauschpt.net

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 to!  (949) 276-5401

Disclaimer — All the information that you find on our blogs and social media pages is for informational purposes only and is not intended to be used as your personal professional diagnosis, or treatment. Come and see us for your excellent, personalized care! RauschPT.net

Seven Scapula-Focused Exercises to Help You Swim Faster

Posted on by rauschpt

Most overhead athletes, especially swimmers, know that strengthening the rotator cuff is important for performance. While rotator cuff strengthening is a vital part of maintaining shoulder joint stability and proper joint mechanics, many swimmers, unfortunately, overlook the shoulder blade, the scapula. All that work on stabilization at the shoulder joint/rotator cuff is pointless if the shoulder blade itself is not stable.

Understanding the Scapula

The scapula contains the glenoid fossa, where the humeral head sits and is actively anchored in by multiple structures, mainly the rotator cuff musculature. Because it does not have a direct articulation with the spine or ribs like a typical joint would, the scapula must be controlled by multiple muscles that anchor it to the axial skeleton to provide a stable platform for the humerus (arm) to move on.

Your posture has a big effect on scapular stabilization. For example, the common “forward head/rounded shoulder posture” forces the scapula to alter its path as it moves over a more rounded rib cage into a more forward position (adducted.) This causes the scapular stabilizers to sit in a stretched position, causing the muscles to fire outside of their optimal position and weaken them through the prolonged stretch.

Before you can start working to improve your scapular mobility for a stronger stroke, you first have to learn how to properly recruit the muscles of the scapula. I suggest reading my colleague Sean Swopes, PT, DPT, CSCS article, How to Activate Your Scapular Muscles to Alleviate Pain, to learn how to do this correctly and achieve optimal posture.

Seven Scapula-Focused Exercises to Help You Swim Faster

Once you understand exactly how the scapula needs to move, you can begin an exercise program that helps improve your scapular mobility and posture, creating a stronger platform for your shoulder to help you swim faster.

FR: T/S Extensions and Supine Angels
Serratus punches/push-ups
Rows (isometric scap)
I’s, T’s, Y’s
Prone 90/90s
While lying on the SB in the same position as for I’s, T’s, or Y’s, raise your arms to shoulder height with good scapular squeeze then rotate your shoulders 90 degrees so that your arms are even with your shoulders and hands up next to your head, hold this position for 2-3 sec then lower your hands down toward the floor and relax your arms. 3×10
SB walkouts
Step overs
Hold a good plank position with hands directly under your shoulders, step your hand sideways up onto a small step then step up with the other hand and down on the other side. 3×10

Clay Simons

clay@rauschpt.net

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 to!  (949) 276-5401

Disclaimer — All the information that you find on our blogs and social media pages is for informational purposes only and is not intended to be used as your personal professional diagnosis, or treatment. Come and see us for your excellent, personalized care! RauschPT.net

Pre-surf warm-up for Hips and Lower Back

Posted on by rauschpt

Surfing requires a lot of flexibility and strength. Generating strength and power for turning requires joint mobility and muscle flexibility to transfer your momentum from your legs to your trunk and upper body. Joint mobility refers to how much your bone moves in the joint capsule before the slack is taken up by the surrounding capsule, ligaments, and tendons. Muscle flexibility refers more to muscle length and elasticity. Dynamic flexibility is your ability to actively move a joint through the full range of motion. Limitations in either joint mobility or muscle extensibility will affect your ability to move freely. 

A lack of muscle flexibility and joint mobility is a big risk factor in developing muscle injuries. When it comes to flexibility and mobility, you either use it or lose it. Since the majority of us work 5 days a week, most of us can’t surf every day. Sitting for 6-8 hours per day will certainly lead to muscle restrictions and joint stiffness through your hips and your back.

Spinal rotation and hip mobility are key to generating powerful turns. As you move through your turn, joint stiffness and muscle restrictions will limit the power of your turn. Turning requires a significant amount of joint mobility as well as flexibility through the hips and ankles which then transfers to your upper body through your lower back up your spine to your shoulders and neck. Forcing a restricted joint through a powerful turn can lead to injury. Tight hips can increase torque to your lower back or knees and overload the joints and muscles which can result in pain, injury, or instability. Similarly, a tight or stiff lower back may result in excessive strain on the surrounding muscles, joints, and discs. A warm-up specifically targeting your hips and back before surfing will help your body move freely and reduce the risk of injury while transitioning through powerful turns. 

Before getting in the water for a 6 AM dawn patrol Saturday morning, you want to make sure your body is moving freely to prevent injury. After 40 hours at the office during the week, take the time to spend 5 minutes before paddling out to free up the joints that have not been moving all week. 

Here are a few warm-up exercises to loosen up the hips and back to you moving before getting out in the water. You want to make sure your whole body moves freely before forcing it into a big hacking turn. 

Pigeon stretch

Start on hands and knees, bring the front leg into external rotation keeping the knee in line with the hip, aim to keep the shin perpendicular to the thigh. Keep the back leg straight with hips square with equal weight in both hips. Perform on both sides.  

This is a great stretch for the external rotators and hip flexors to open the hips. I do not recommend this stretch for anyone with a knee injury since it does put stress on the knee. This is easily modified to do in the water between sets, you can do it with your leg on your board or by crossing your leg over your knee in the water bringing your knee towards your chest while floating in the water. 

Bretzel stretch

Lay on the side, keep the bottom leg in line with the trunk with the knee bent 90º, the top leg bends 90º at the hip with the knee flexed 90º. Place your arms into a ’T’ to rotate your spine. Perform on both sides for 30″-1′. 

This is a great stretch for opening up the lumbar and thoracic spine as well as the shoulders. You may feel tighter on one side than the other. Doing 5-8 deep breaths while doing this stretch will help the body relax and enable the back and shoulders to open up. 

Low Lunge

Start in a push-up position, bring your right foot forward between hands, keep your knee stacked over the ankle. Keep left leg back extending while sinking the hips by driving your heel to the ground. Make sure to keep back flat and feet pointed forward. Perform a series of 5 on each leg alternating sides. 

Crescent Lunge Twist

From the low lunge position, move your right hand inside of the right foot, look up towards your raised left arm. Raise the left arm and gaze up while twist body to the left. Repeat on the opposite side.

The Low Lunge and Crescent lunge twist are good hip openers and provide dynamic mobility to the spine for standing up on your board. 

Downward dog to upward dog

Start on hands and knees with hands directly under shoulders and knees directly under hips. Lift your hips up and back to bring your body into an inverted ‘V’ while driving heels to the ground and keeping back flat. Press your hands to the floor pushing your shoulders away and gently rotating outward into your hands. Keep your head/neck relaxed. 

The transition from downward dog to a push-up position, hold for 2-3 seconds, then transition to upward facing dog position by shifting weight forward to lower the body while keeping elbows squeezed against the rib cage. Turn feet pointing down into plantarflexion, then press up keeping shoulders stacked over hands and squeezing shoulder blades together to open the chest. Legs should be engaged ‘hovering’ over the ground, not resting on it. Repeat this sequence 5 times.  

Be careful to avoid over-extending through your lower back, don’t move through pain. 

This sequence is helpful to mobilize the spine, wake up the shoulders and your core. 

Also, remember that physical therapy can also be a preventative approach! A licensed physical therapist can help evaluate and assess you for any mobility restrictions or muscular imbalances and recommend a proper program!

Clay Simons

clay@rauschpt.net

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 to!  (949) 276-5401

Disclaimer — All the information that you find on our blogs and social media pages is for informational purposes only and is not intended to be used as your personal professional diagnosis, or treatment. Come and see us for your excellent, personalized care! RauschPT.net

RauschPT

Strategies for Ocean Swims

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Assess the conditions

As summer approaches, many triathletes are swimming in open water to prepare for upcoming races. Training in the pool is great to work on distance and technique. It is important to incorporate ocean water training to be confident in the conditions on the day of the race. Practicing a few swims at the race site will help you prepare mentally by becoming familiar with the surrounding environment and potential hazards. The more experience you have swimming in different ocean conditions, the more prepared you will be for race day.

Assessing ocean conditions is critical for successful swimming. One week before your event, check out the surf report! It is important to mentally and physically prepare for your upcoming ocean swim. Surfline.com is a great site for accurate forecasts.

 Getting in the water before the race has several benefits. First, you can assess the bottom to look for any inshore holes or rocks to avoid while entering during your race, the last thing you need is to sprain your ankle or twist your knee. Second, you can assess the power of the waves while also assessing the strength and direction of the ocean current. Assessing the current is one of the most critical things to do before an open water swim. This will help you gauge where you start on the beach to make the best water entry to hit the buoy without having to swim up the current. Assessing the current takes time and experience in the water, spend time getting comfortable in the ocean and getting a ‘feel’ for it. Third, taking a quick dunk in the water will help to avoid that initial shock when you hit the water at the start of the race. Lastly, I suggest asking local lifeguards about any possible hazards to be aware of during your water entry and exit to avoid possible injury.

Water Entry

Arguably, one of the most important parts of a competitive ocean swim is your water entry, not the amount of time you put in swimming laps. A good water entry starts with gauging were to enter the water after assessing the current.

A quick and efficient water entry through the surf line will separate you from the rest of the pack. Use high knees when running out through the surf line. As it starts getting more difficult to run, you want to start ‘dolphining’ through the surf line. ‘Dolphining’ is a technique used to get through the ‘impact zone’ efficiently. Start  ‘Dolphining’ in waist-deep water by diving with both arms over your head, grab the sand bottom to pull yourself forward while bringing your legs underneath your body to explode out of the water through the surf. Continue ‘Dolphining’ until the water gets too deep, then begin your swim. Swim with your head up through the surf line to keep an eye out for waves. In the case of an approaching ‘set’ of waves, it is always safer to swim toward the wave than away from it. Once past the waves, periodically take a few strokes with your head up to keep your eye on the buoy marker.

Rip currents

Rip currents can make or break you. While we are all taught to ‘stay out of rip currents’, these currents can be used to your advantage in getting through the impact zone more efficiently. Swimming with the outgoing rip current can save time and energy to swim faster through the surf line where waves generally don’t break. This technique should only be used by experienced ocean swimmers with good ocean knowledge and awareness.

 Water Exit

Once you round the buoy, use landmarks on the beach to swim straight. Make sure to avoid any rip currents swimming towards shore, getting stuck in a rip will cost you time and energy. If you find yourself swimming in sandy or foamy water not making any progress, chances are you are in a rip current. Swim parallel to shore to the blue water, then continue swimming towards shore.

In the impact zone, keep your head on a swivel by turning on your back or looking over your shoulder to look for oncoming waves. Bodysurfing can save a lot of time and energy in the impact zone. This takes time and experience to learn but can be a huge asset at the end of a swim. Continue swimming until your hand hits the sand, then start with high knees to exit the water. Remember, running is faster than swimming. Don’t fight the current, it will be faster to run back than to fight the current swimming.

Tips for ocean swims

  •       Check conditions before your swim
  •       Minimize your time in the ‘impact zone’
  •       Use landmarks to help swim straight
  •       Avoid rip currents on your way to the beach
  •       Practice ‘ins and outs’ to have faster water entries and exits
  •       Always swim with a partner

Clay Simons

clay@rauschpt.net

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 to!  (949) 276-5401

Disclaimer — All the information that you find on our blogs and social media pages is for informational purposes only and is not intended to be used as your personal professional diagnosis, or treatment. Come and see us for your excellent, personalized care! https://staging.rauschpt.net/

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Weightlifting: Knee Injuries and Pain

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Overuse, injury, accident, or surgery – those are some causes of knee pain and injury. Whenever and wherever you have pain, physical therapy can help! Learn more about some common injuries related to knee pain and weight training by reading below. At Rausch PT, we will provide you with the best care possible so you can get back to doing what you love as soon as possible.

The lower back, shoulder, and knee are the big three “injury”‘ joints for active people. Even the inactive will inevitably have a mild or serious injury to one or more of these joints over a lifetime. However, adding regular weight training into your routine can improve knee strength and prevent injury. Safety is critical when weight training because strain and injury can occur.

Weight Training and Knee Injuries

While it may seem like weight training could contribute to knee injuries, this is not the case. Lifts like deadlifts and squats do place high forces on the knee joints, but these forces are applied mostly vertically and not horizontally or rotationally (twisting). The knees cope with vertical forces much better than high-impact horizontal and twisting forces.

While weight training is generally very safe for the knees, this is dependent on whether you practice proper form and follow the correct guidelines for each move. Even so, knee injuries do occur in weight training and in the very high forces of Olympic weightlifting, and if you have an existing knee injury from another activity, inappropriate weight training exercises could make it worse.1

In general, weight training is safe for the knees as long as proper form is practiced. The body is designed to manage vertical forces on the joints. However, sudden twisting movements, poor alignment, and pre-existing injuries may put you at risk for an injury.2

Common Knee Injuries

In each of the knee ligament injuries below, the damage can range from a sprain to a slight tear or a complete tear in the most serious cases. Here’s what you need to know.

Anterior Cruciate Ligament (ACL)

This ligament ties the femur bone of the thigh to the tibia or shin bone of the lower leg and controls excessive rotation or extension of the knee joint.3 Anterior means at the front. A rear (posterior) ligament is also present. ACL injuries are seen mostly in athletes. Severe damage to the ACL usually means surgical reconstruction and up to 12 months rehabilitation.

In the gym, be careful not to allow twisting knee movements under excessive load, intentionally or accidentally.

Posterior Cruciate Ligament (PCL)

The PCL connects the femur and tibia at different points to the ACL and controls any rearward motion of the tibia at the joint. The PCL is mostly injured with high-impact forces as a result of accidents and sometimes in sports activities where a sharp blow to the knee occurs.

Medial Collateral Ligament (MCL)

This ligament keeps the knee from bending too far to the inside (medially). Damaged MCLs mostly occur from an impact to the outside of the knee, or even from an accidental bodyweight force when the leg reaches an unusual angle.

Lateral Collateral Ligament (LCL)

This is the opposite ligament to the MCL. It’s on the outside of the knee and controls excessive movement outward. This ligament connects the fibula (the smaller bone of the lower leg) to the femur. Similarly the LCL is injured when a force pushes the knee outward.

Cartilage Injury

Cartilage prevents bones from rubbing together and cushions impacts. The two knee menisci (meniscus single) are cartilages that cushion the inside and outside of the knee joint. Other types of cartilage protect the ends of the thigh and shin bones. When cartilage is torn or damaged, surgery with an arthroscope may be necessary. (An arthroscope is an implement that allows a surgeon to see and fix cartilage injuries with a small incision.)

Tendonitis

Aggravated and overused tendons of the knee can cause disabling knee injuries. A related injury called “iliotibial band syndrome” (ITB) causes pain to the outside of the knee, often in runners, but it can occur in any overuse situation. Rest, stretching, and a short, two-week course of anti-inflammatory medication is often recommended. Longer duration of medication usage can result in more side effects than benefits. For pain lasting longer than two weeks, consult a physical therapist. Anti-inflammatory medication is often recommended for these types of injuries.4

Prevent Weight Training Knee Injuries

There are steps you can take to minimize your risk of knee injury and pain while weightlifting. If you have an existing knee injury, take the advice of your doctor or physical therapist in the first instance.

  • Avoid certain gym workouts. Gym exercises that may be best avoided are the isolation exercises like the leg extension machine, and the leg curl exercises, either standing or on a bench. Heavy loads or deep squats should mostly be avoided.
  • Deep squat with caution. On the other hand, if your knee was perfectly healthy, with accurate technique under expert supervision and gradually progressive training load, current research shows the deep squat is a great exercise to protect against lower leg injury.2

Other Causes of Knee Injury

Knee injuries, especially to the knee ligaments, are exceedingly common in sporting communities. Knee injuries can result in pain, swelling, and immobility from minor to severe effects.

For weight trainers and physically active men and women, the knee joints endure a wide range of stresses and strains. For the most part, in younger years, the knee joints serve us well. However, in sports with twisting movements—such as football, basketball, hockey, and many others—ligaments that bind the complex bones of the knee joint together can be damaged, often severely.

In addition, as we age, normal wear and tear can result in osteoarthritis of the knee joints.5 In this condition, the cartilage that provides cushioning between bones deteriorates and causes bones to rub together resulting in pain and stiffness.

Closing Thoughts…

Weight training, when performed correctly, is generally safe for the knees. However, if you are concerned or have experienced a prior knee injury, you should talk to your doctor before beginning a new workout routine. Working with a personal trainer can be helpful in learning the proper technique and weightlifting form.

Take advice from our exceptional physical therapists to get the most suitable treatment for your knee pain. We will help help you recover better and fast. You don’t need a doctor’s prescription to see us, but we would be happy to convey your treatment and progress with your doctor if you would like. Visit our Rausch PT Dana Point Facebook Page or call us at (949) 276-5401 to book an appointment. There’s no prescription needed to see a PT. 

Reference: {https://www.verywellfit.com/knee-pain-and-injury-in-weight-training-3498459}

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

Let’s talk! We are here to help. Give us a call for a complimentary assessment. Did you know there’s no prescription needed from a doctor to see us? (949) 276-5401

An Overview of Tennis Elbow

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Despite its name, “tennis elbow” does not solely occur in tennis players. In fact, it’s a very common issue to many athletes. Learn about how to identify the symptoms, diagnosis, and treatment options. With physical therapy, you can both treat your injury and learn how to keep it from happening again. Your Rausch physical therapist will be by your side throughout your entire treatment.

Despite its name, “tennis elbow”, or lateral epicondylitis, does not solely occur in tennis players. Tennis elbow is actually the most common condition seen in patients experiencing elbow pain and is thought to be due to small tears of the tendons that attach forearm muscles to the arm bone at the elbow joint.

The diagnosis of tennis elbow is made through a medical history and physical examination. Additional tests may be ordered to rule out other health conditions that cause lateral elbow pain.

Treatment of tennis elbow is conservative and usually involves rest, wearing a forearm brace, and taking an anti-inflammatory medication.

Most patients with tennis elbow are between the ages of 30 and 50 years old. Tennis elbow affects an equal number of men and women and occurs in the dominant arm in about 75% of people.

Causes

Tennis elbow occurs when there is a problem with the tendon (called the extensor carpi radialis brevis muscle tendon) that attaches to the outside part of the elbow bone called the lateral epicondyle, thus giving tennis elbow the medical name ‘lateral epicondylitis.’ This tendon is the attachment site of the muscle that functions to cock the wrist back (called wrist extension).

It’s important to note that the tennis elbow is not simply a tendon “inflammation.” Rather, as a result of repetitive use, experts believe that incompletely healed microscopic tears develop within the tendon.1 This leads to a degenerative (“wear and tear”) process and subsequent pain and tenderness felt at the outside of the elbow.

 

While tennis elbow may occur on its own, there are two groups of people that are especially vulnerable to developing this condition:

  • Sports Participants: Athletes, especially racquet sport players, are prone to developing tennis elbow. About a third of amateur tennis players experience tennis elbow at some point in their careers. In addition to racquet sports, tennis elbow is seen in golfers, fencers, and other sports participants.
  • Manual Laborers: People who work with their hands are at greater risk of developing tennis elbow. Jobs that may lead to tennis elbow include plumbers, painters, gardeners, and carpenters.

Besides activities that require repetitive gripping and grasping, trauma (in the form of a direct hit to the elbow which leads to tendon swelling) can also cause tennis elbow; although, this is a less common culprit.

Symptoms

The most common symptoms of tennis elbow are:

  • An aching or burning pain over the outside of the elbow that is worsened by gripping or lifting
  • Pain starts at the elbow but then may spread to the forearm
  • Weak grip strength

The pain associated with the tennis elbow usually has a gradual onset, but it may also come on suddenly. Pain can be highly variable too, ranging from very mild to severe and debilitating.

Diagnosis

The diagnosis of tennis elbow is made through a medical history and physical examination. Additional tests may be ordered to rule out other conditions that cause elbow pain.

Besides tennis elbow, there are several other causes of pain over the outside of the elbow including instability of the joint, elbow arthritis, radial tunnel syndrome, and cervical radiculopathy. These conditions are generally considered if the symptoms are not typical for tennis elbow, or if a person with presumed tennis elbow does not respond to treatment.

Medical History and Physical Examination

In addition to inquiring about the characteristics of your elbow pain (e.g., location and severity), your doctor will ask you about any potential risk factors, like whether you have participated in a certain job or sports-related activities or experienced a recent elbow injury or trauma.

Your doctor will also ask you about your medical history, like whether you have a history of rheumatoid arthritis or elbow nerve entrapment.1

During the physical exam, your doctor will press on your elbow at various sites to evaluate for tenderness. With tennis elbow, there is usually tenderness about one centimeter from the lateral epicondyle itself.

Your doctor will also move (flex and extend) your wrist while your arm and elbow are held out to see if this increases or reproduces your pain.

Other Tests

Various tests may be used to diagnose some of the above conditions. For example, while an X-ray should be normal with a tennis elbow, it may reveal changes consistent with elbow arthritis.

Likewise, a magnetic resonance imaging (MRI) scan is also often normal, although in some individuals the affected tendon may show some abnormal changes. An MRI can also be useful for diagnosing radial tunnel syndrome

Other tests, such as nerve conduction study and electromyography (EMG), are sometimes conducted to rule out nerve compression.1 Blood tests may be utilized to help diagnose inflammatory conditions like rheumatoid arthritis.

When to See a Doctor

The following symptoms should be discussed with your doctor before initiating any treatment:

  • Inability to carry objects or use your arm
  • Elbow pain that occurs at night or while resting
  • Elbow pain that persists beyond a few days
  • Inability to straighten or flex your arm
  • Swelling or significant bruising around the joint or arm
  • Any other unusual symptoms

Treatment

Treatment of tennis elbow entails simple, non-surgical steps, and the good news is that with sufficient time, most individuals respond well.

Non-Surgical Therapies

For most people, one or more of the following treatments are effective for treating tennis elbow:

  • Rest and Activity Modification: Stopping or significantly limiting activities that trigger and/or aggravate the condition (oftentimes for several weeks) is a key first step to healing.
  • Medication: Under the guidance of your doctor, taking a nonsteroidal anti-inflammatory drug (NSAID), can ease inflammation and pain.
  • Brace: Wearing a tennis elbow brace (a band worn over the back of your forearm muscle just below your elbow) can ease the stress on the tendon and muscle.
  • Physical Therapy: Performing exercises that stretch and strengthen your forearm muscles, as well as various techniques like ice massage, heat, or ultrasound, can help improve muscle function and speed up healing.
  • Steroid Injection: In certain cases, your doctor may opt to inject cortisone (a strong anti-inflammatory medication) into the area near your lateral epicondyle.

It is usually best to begin treatments in a stepwise fashion, advancing to the next treatment only if one fails to alleviate your symptoms. It is also important to remember that most patients take a few months from the onset of symptoms to the resolution of symptoms—it is rarely an overnight cure.

Surgery

A small percentage of patients diagnosed with tennis elbow will ultimately require surgical treatment. Generally speaking, patients may consider surgery if more conservative treatments are not effective after a period of six to 12 months.

A Word From Verywell

While “tennis elbow” or lateral epicondylitis is a painful and frustrating condition, be at ease knowing that you are not alone. This condition is common, and with proper time and treatment, the vast majority of people experience tendon healing and relief.

Reference: {https://www.verywellhealth.com/tennis-elbow-a2-2549917}

Performing exercises that address your forearm muscles can help speed up healing. At Rausch PT, our physical therapists can formulate a recovery plan to help get you back on track – and there’s no prescription needed to see a PT. Visit our Facebook page or call us at (949) 276-5401 to book an appointment.

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

Let’s talk! We are here to help. Give us a call for a complimentary assessment. Did you know there’s no prescription needed from a doctor to see us? (949) 276-5401

How To Relieve Stress And Restore Energy

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Maybe you know some of the dangerous side effects of too much stress in your life — which can lead to such outcomes as weight gain, poor memory, and a whole host of mental and physical health issues. Life places many demands on us, affecting us in different ways and on many levels. Add to that, returning to ‘regular life’ after a year of a pandemic can also be hard! Start this new period of life fresh and renewed with a new ‘habit’. Incorporate ongoing massage to combat your stress! Rx Massage offers a wide range of therapeutic treatments for when you need that break.

You didn’t get to where you are in life without learning how to relieve stress along the way. But just because you’ve “been there, done that” doesn’t necessarily mean it is going to be easier this time around. Granted life experience will likely have taught you the old refrain, “this too shall pass” but that same life experience will also likely have taught you something about the active role you need to take to combat stress from time to time and how we could all stand to benefit from a stress-busting reboot.

I think we all know the dangerous side effects of too much stress in our lives. Stress is a major contributor to many poor health outcomes, such as diabetes, weight gain, hypertension, poor memory, and a whole host of mental health issues. Therefore, how we manage the stress in our lives, needs to be revisited with a fresh and new perspective, in the same way, we need to clean out and freshen up our closet every so often.

Below are my top 10 strategies to relieve stress and restore energy with a fresh look at some old favorites that are guaranteed to help you self-optimize for health and happiness in body, mind, and spirit.

1. Compartmentalize—Prioritization on Steroids

People think of the compartmentalizing tactic in different ways, and there are negative associations with this term. However, when I suggest that you compartmentalize to manage your stress—or better yet, relieve stress—what I am referring to is the idea that you block out certain parts of your life that are distracting you from what you need to do in your daily life.

For example, you are at work but also have some extraordinary stress in your private life due to ailing parents with no siblings to share in the caretaking. Managing this alongside your own family and professional responsibilities, which were already heavy enough, places an enormous amount of stress on you.

When you compartmentalize, you put up mental blinders to help you focus on the task in front of you with the knowledge that managing your parent’s living and financial situation will be handled in due time after work hours.

Learning how to block out these different realms of your life will help you prioritize and manage the work that is in front of you.

2. Get Outside, It’s Like Therapy

Simply getting outside in the fresh air will automatically bring down your stress levels and restore some lost energy. The research around this growing field known as ecotherapy is proving once again how powerful nature is and how we can improve our mental wellbeing along with our physical and spiritual health with time outdoors.

When you are outside, you are more likely to have increased activity levels and will be exposing yourself to the mood-boosting sun, which helps our body create vitamin D. Research on vitamin D indicates that those who are vitamin D deficient may be more susceptible to inflammatory illness, depression and lowered resistance to stress, and more and more of us are becoming vitamin D deficient across the United States.

Spending as little as 10 minutes outside every day can be enough to improve mood, mental focus, and decrease blood pressure. Think of the increased concentration and improved efficiency you will get as a return on investment that yields way better growth on your aptitude and attitude for life.

3. Do an Organization Reboot

We all know the secret to success is largely due to organization or at least some form of it. I would argue that organization is a process. We build structures to organize information and life events based on our current demands. Over the course of your life, this will vary and probably increase as your life becomes more complicated, which will force you to innovate and change things up as you go.

What was enough in college or your first job out of college may not be enough at this point in your life? Furthermore, many, many systems can help us organize, and too many can detract from their intended benefits.

Assessing and weeding out the unnecessary systems or consolidating from the many to one might just be the answer.

Is a family calendar on Google more efficient than the calendar hanging in the kitchen? Don’t just assume that the answer will be in tech. Sometimes the old-fashioned pen and paper is more practical and might also serve as a better physical reminder—think of the whiteboard in the kitchen vs the hidden “to-do list” on your smartphone with reminders that consistently fail.

Another strategy for your organization reboot is an organization self-assessment. First, what it is that you need help organizing, and what the intended outcome is? Is it for communication purposes—to make sure that everyone is on the same page—or is it to help you process and think about the workload in front of you? Answering these 2 questions will help you move forward as you think about what makes the most sense for you, your family, or your team at work.

Another way to approach an organization reboot is to ask other people how they stay organized. This is especially helpful when taking on new responsibilities that might come with a job change or a new family dynamic.

I did this in a new position I recently took and by collecting data on how other people approached their work (think of the complex systems in public education), I was able to create “a best practice” that worked for me and that I could share with my colleagues. Something that could earn you some extra kudos is a bonus, especially when you are the new kid on the block.

4. Engage Your Creative Brain

When we engage the creative parts of ourself we tap into the part of our brain that releases dopamine, which has a naturally calming, therapeutic effect. Needless to say, this will almost immediately help us to relax and will lower our stress levels. One of the premises for which art therapy has been well established.

In one study, in particular, it was found that after just 45 minutes of engaging with artistic materials, regardless of the level of production or artistic talent the person had, there was a notable decrease of cortisol in 75% of the participants.

Music therapy is another form of creative art that can relieve stress and restore our energy. Many of us use music to help us decompress or move into another part of our day or activity. Music also taps into this part of our brain that increases focus and can help us emulate the feeling or “vibe” we perceive in the music. As we know, upbeat music will help you feel more positive while slower music can help you feel more relaxed by easing some of the tension in your body.

There are tons of great playlists out there aimed at stress relief. The next time you are on your preferred music streaming service, test out a few and see which works for you. Needless to say, music is one of those things that we can have in the background while moving forward with other parts of our day.

Perhaps this is another area in need of a reboot that could enhance your stress relief routine.

5. Do You Need a Vacation or Weekend Away?

Vacation opportunities may not be as readily available as we would like. However, it doesn’t have to be a week in the tropics to feel the benefits of a short break from your everyday routine.

If we are optimizing our time with some of the above strategies, perhaps we might be able to sneak in that weekend getaway or even just a day trip with the family. Getting out of your everyday environment, especially when trying to build in some respite and relieve stress, can do wonders for our mind, body, and spirit.

We may love our homes, but they do represent the endless “to-do list” and remind us of all the things that contribute to our stress levels. Getting away from this environment where you can get outside and engage in some of your favorite activities with your favorite people will free your mind and your body.

 

Granted, COVID-19 has definitely hindered our road trip or vacation opportunities. However, with a little creativity, we can build in the little breaks that we need to relieve some stress, reconnect with the people who are important in our lives, and help us to feel ready for the next hurdle in front of us.

6. Meditation and Mindfulness, Make Them a Habit

Meditation and mindfulness can offer endless benefits to us emotionally and psychologically, which will naturally relieve stress. Many of those benefits include increased focus, relaxation, and a decrease in the mental clutter in your head.

One of the biggest challenges with mediation or mindfulness is that to feel the impact, we need to practice it consistently, which takes discipline. The people who are most successful at integrating mediation and mindfulness into their self-care and stress relief routines are people who build it into their daily practices.

And as is true with many strategies, we don’t need to spend hours doing it. Just 5 or 10 minutes a day can make a difference, but we do need to make sure we are doing it.

Maybe there is a 5 or 10-minute window at the end or beginning of your day where you could fit this consistently? There are lots of great apps to help guide you through your mediation with music and visualization.

7. Fight Off “Aloneliness” and Find Your Alone Time

I read an article recently about “aloneliness,” which is the opposite of loneliness. As an introvert, I have always been that person who replenishes her energy from time alone but never quite thought about the craving as a likening to loneliness for the introvert.

The benefits of alone time are science-backed and include those things that many times go out the window when we are stressed and overwhelmed—things like creativity, mental strength, and productivity. The COVID-19 pandemic has left many people without the opportunity to have their alone time, which could be another reason that you are feeling more stressed and less able to deal with your daily challenges.

You might need to be strategic, but you could build some alone time into your life with a walk outside to get lunch for example, which will also be incorporating strategy #2 on this list.

8. Find Balance in Your Life

Stress can turn our lives upside down and throw everything off-kilter. Finding your equilibrium, getting your bearings straight, and finding the balance in your life between the many demands of family, partner, work, and friends is essential.

If you are feeling increased stress, take a look at the demands around you and make sure that there is a balance between the different parts of your life—in particular, the areas where you find more nourishment for the soul.

Incorporating the well-known life coaching strategy “life wheel” is a great way to think about the different parts of your life to ensure that you are giving all areas the time and attention that they need.

9. Maintain Good Sleep Hygiene

It’s no secret that sleep can be your best friend or public enemy number one. As the saying goes, “what a difference a day can make” is in large part due to a restful night’s sleep. However, when we are stressed, sleep is one of the first things to get out of whack.

If you are going through a period of high stress, you are likely feeling an increase in outside or family demands. Finding the time to fit it all in may naturally creep into your sleeping hours or, on the other hand, the stress might keep you from being able to get a restful night’s sleep. Either of these two scenarios is a case where it might be good to take a look at your sleep routine and force you to be a little more protective of it.

Some of my go-to tips and strategies around maintaining healthy sleep hygiene are:

  1. Plan ahead
  2. Maintain your physical activity
  3. Limit alcohol
  4. Sleep in a cooler environment
  5. Get plenty of fresh air

So, before you get to thinking that you can sleep “later,” remember that healthy people and well-balanced lives have a healthy amount of sleep in their lives.

10. Animal Love

There’s tons of research out there about the benefits of having a pet, in particular, a dog or a cat. Taking care of a pet or any member of the animal kingdom can have such a positive impact on our mood and psychological well-being that our brain releases a hormone known as oxytocin, dubbed the love hormone.We get this hormone from other nurturing (human) relationships as well, but we cannot underestimate the impact this can have on us when we care for and connect with one of our four-legged buddies. A case in point is the fact that many pet owners report feeling a connection to their pet that rivals that of any significant human connection and, in some cases, can even be more significant than a human-to-human connection.[8]

Additionally, having a pet will likely promote other healthy habits. Some of which I spoke about above, such as being outside more often and increasing your physical activity. On a social level, connecting with friends and neighbors about your pet creates a shared connection—another protective factor in the fight against stress.

Bottom Line

Modern life places many demands on us which hits us in different ways during different periods of our lives. Maintaining our physical, mental, and spiritual well-being requires a fresh and renewed approach every so often.

If you take the time today—to take care of yourself for tomorrow by revamping the old worn-out items in your self-care toolbox—you will reap the benefits 20 fold! Learning how to relieve stress from our life is a process that we will need to revisit time and time again, each time getting better and better.

Reference: {https://www.lifehack.org/903519/how-to-relieve-stress-easily}

Need a break? We are here for you! With certified therapists and a relaxing environment, Rx Massage customizes each session to target your specific issues. Visit our Facebook page at www.facebook.com/rauschpt or call us at 949.336.1089 to book an appointment.

Did you know massage can massively speed up your healing, from training, injury, or surgery recovery? Massage has an overarching positive effect on so many aspects of your health. We have excellent memberships that make regular expert massages possible. Call us! (949) 276-5401

What to Do for Hand and Wrist Pain?

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We tend to forget how important our hands and wrists are until we start feeling pain there. Due to office work, or sports like climbing or baseball, prolonged inflammation in your hands and wrists can be painful and lead to severe conditions. Learn more about ways to reduce hand and wrist discomfort. Having a physical therapist guide you through recovery is also essential to prevent the pain or lack of mobility from returning.

Office work is well known for being detrimental to people’s backs due to prolonged periods of sitting.

But, there’s another body part that excessive typing, texting, scrolling, and mouse-clicking wreak havoc on, too—the hands and wrists.

Hand and wrist pain is a notable side effect of office work that many people assume they have to live with. Thankfully, there are actually numerous ways to lessen office-work-induced hand and wrist pain, and ways to help prevent it.

Let’s look at why hand and wrist pain are so prevalent and what you can do about it.

Common Causes And Effects of Hand And Wrist Pain

There is an abundance of hand movement repetition in the tasks for office work, with the main activities performed being typing, scrolling or clicking with a mouse, and texting on a cell phone.

When we type, we use our fingers in an unnatural way, and we often keep them hovered awkwardly above the keyboard for prolonged periods of time. This puts stress on our wrists, and the typing itself overworks our fingers far more than anything else we generally do in life.

When we overuse our hands and wrists by typing, our bodies are put at risk of developing numerous conditions. These include:

  • Carpal tunnel syndrome
  • Trigger finger
  • Wrist tendonitis
  • Repetitive strain (or stress) injury

These effects are usually not permanent, but they can be very painful. Once you have frequent hand and wrist pain from typing, other activities in your life, such as exercise or sports, or even opening doors, might also be affected.

Additionally, the prolonged inflammation in your hands and wrists can lead to arthritis in the coming years.

Ways to Reduce Hand and Wrist Pain

In addition to life being better when you’re not in pain, it’s important to take steps to prevent that potential occurrence too. Luckily, there are numerous actions you can take to prevent your hand and wrist pain from worsening.

Pain Relieving Stretches

Pausing to stretch your hands and wrists can help bring back flexibility and can improve the blood flow that may be impacted by a lack of arm movement.

At the least, it’s wise to do some hand and wrist stretches at the start, middle, and end of your workday.

If you notice that stretching your hands and wrists reduces your pain, you may opt to stretch briefly every hour or two. In the same way, as it’s a good idea to get up and stand every hour to break up your sitting, it’s a good idea to keep your hands and wrists flexible as you use them throughout the day.

Wrist Stretching

Stretching your wrists is an easy way to reduce the pain in them caused by typing. Some examples of wrist stretch you can try are below:

  • Raise and lower your hands in a “stop” position with your arms outstretched in front of you.
  • Make and hold a fist.
  • Rotate your hand up and down while making a fist.

Hand and Finger Stretching

Stretching our hands and fingers isn’t something we tend to think a lot about unless we’re doing a sport that involves gripping, but it can be very helpful in reducing the pain from typing and texting all day.

Here are some ways to stretch your hands and fingers:

  • Straighten your fingers and palms flat against a surface and hold this position for thirty seconds.
  • Bend your fingertips down to make a bear claw shape and hold for 30 seconds.
  • Straighten your fingers and palm on a surface and slowly lift and lower each finger and thumb individually.

It can also be helpful to use a grip strengthener. To use one for hand stretching, you’ll hold it in your hands, squeeze, hold briefly, and release. This act of squeezing and relaxing helps to loosen the muscles. Grips strengtheners can also be used to reduce tension.

Strengthening Exercises

You don’t need a whole workout for your hands and wrists, but taking the time to strengthen this part of your body can have the effect of less pain due to overuse. You don’t need any gym equipment for these exercises.

Use Household Items

There are numerous household items that can be used to help strengthen your hands and wrists such as:

  • Rubber bands
  • Towels
  • A hammer

Exercises using those items can be done in just a few short minutes and are very simple, such as putting a rubber band around your fingers and then pushing your fingers out against it.

Wrist Curls

Unlike the small and simple moves with household items, wrist curls are a more common move for actual exercise workouts.

They can be beneficial to your hands and wrists as well as your forearms, which is the part they’re best known for strengthening.

The goal for this exercise isn’t to get sore, as it might be for some people when they use weights, but to slowly and gradually build strength so that your hands and wrists are in the best possible condition for the daily activities they perform.

Home Remedies For Pain

There are many inexpensive and easy ways to manage pain by reducing inflammation. You could take an over-the-counter pain reducer, which serves to temporarily lower inflammation or try one of the following remedies below.

Heat and Cold

Alternating between hot and cold treatments through the use of a heating pad and an ice pack can lower inflammation while also providing temporary relief from pain. In the same way that you’d use heat and cold to relieve a sports injury, you can do the same for hand and wrist pain caused by overuse.

Turmeric

This Ayurvedic root is well proven to relieve pain and inflammation. It has been used for millennia and is an incredibly effective natural pain reliever.

With a bright golden color and a mild flavor, you can use ground turmeric in your meals, drink shots of the fresh juice, or make it into tea.

Ginger

Also, an Ayurvedic root used for many generations as a pain and inflammation reducer, ginger has been proven effective for relieving symptoms of arthritis.

Similarly to turmeric, you can use ginger as a dried spice in your cooking, make a tea from the root or powder, or drink fresh juice shots.

Reduce Systemic Inflammation With Everyday Activities

When you make efforts to reduce inflammation, it won’t only be your hands and wrists that will thank you.

Reducing systemic inflammation improves health overall and helps lower your risk for an assortment of illnesses.

There are many ways to go about reducing inflammation on a daily basis. Some you can try include yoga, eating fewer inflammatory foods, managing stress, and getting a sufficient amount of sleep.

How to Prevent Hand and Wrist Pain

Now that you know of ways to reduce the wrist and hand pain you may already have, it’s helpful to know how to keep it gone once you get rid of it.

In addition to taking steps to lower inflammation in your body, and stretching and strengthening your wrists, proper positioning when typing and the use of wrist and hand supports can lower the chances of your pain returning.

Positioning

When sitting to type, start by making sure you’re using a supportive chair that allows for good posture. Having your back straight will assist with the positioning of your arms and wrists. You’ll want to keep your hands hovered lightly over the keyboard, not resting on it, and your fingers curved over the keys.

If you aren’t able to find a comfortable position, you can try a keyboard with a different shape than the one you currently use.

Cushioning

In addition to choosing a keyboard that feels comfortable for your hands, you may find extra comfort in a mouse cushion and a keyboard cushion.

Though a mouse cushion can be used while you are actively using your mouse, a keyboard cushion should only be used when you are paused on typing. That’s because if you use it while you’re typing, you’ll be pushing your wrists up at a sharp angle.

Utilize a keyboard cushion while scrolling with your mouse, taking a brief break in typing, or reading.

Wrist Support Products

There are several types of products that provide support to your hands and wrists. In order to find one that allows you enough mobility while simultaneously providing sufficient support, you may need to try a few on.

Support options for hands and wrists include stabilizers, wraps, and braces.

Your wrists and hands may be in pain, but they don’t have to be! Try one or more of these suggestions to keep yourself pain-free, no matter how much you type.

Reference: {https://www.verywellfit.com/what-to-do-for-hand-and-wrist-pain-5118083}

At Rausch PT, our physical therapists can formulate a recovery plan to help get you back on track – and there’s no prescription needed to see a PT. Visit our Facebook page at www.facebook.com/rauschpt or call us at 949.336.1089 to book an appointment.

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

Let’s talk! We are here to help. Give us a call for a complimentary assessment. Did you know there’s no prescription needed from a doctor to see us? (949) 276-5401

Health and Fitness Benefits of Flexibility Training

Posted on by rauschpt

Can you touch your toes? Do a deep squat? If you classify yourself amongst the most inflexible people, remember that doesn’t get you off the hook as everyone can become flexible by putting some time into it. Flexibility is a skill that you can work on and improve at any age — and it should not be overlooked. It’s a key to whole-body health! Here is a helpful article with everything you need to know to work on your flexibility.

Flexibility is the range of motion in a joint or group of joints, or the ability to move joints effectively through a complete range of motion. Flexibility training includes stretching exercises to lengthen the muscles and may include activities like yoga or tai chi. Improving your flexibility can help you move more comfortably throughout the day.

Flexibility and Range of Motion

Flexibility training is stretching—lengthening and loosening muscles and connective tissues to improve flexibility. You probably know what it means when someone says they are flexible. It usually means that they can reach down and touch their toes or bend deeply into a squat. But the definition of flexibility is more complicated than simply being able to do a single stretch. True flexibility is the ability to move through a range of motion without pain.

Hyperflexibility (being too flexible) is a concern for some people, as it can cause instability in the joints. People who experience this need resistance training to strengthen muscles and joints.

That means that each joint and each group of muscles in your body might have a different range of motion (ROM) or a different level of flexibility. Range of motion is a measurement of how much a joint can move, both in terms of distance and direction. Along with other factors, your muscles’ ability to relax or contract affects your range of motion. If your muscles are inflexible, then your range of motion could be less than it should be.

Some areas of your body may be very tight, meaning that the muscles feel short and restricted. Some areas of your body may feel very loose, and you may be able to lengthen and move those muscles freely.

For example, you might be very flexible in the hamstrings, allowing you to bend over and touch your toes. But your thigh muscles (quadriceps) might be tight (inflexible), so it may be harder for you to stand up straight or bend backward. It’s vital to have balanced flexibility between the right and left of your body, and front and back.

Many people who work in an office develop inflexible hips as a result of sitting all day. This is one of the reasons that health experts recommend that you stand up and move for a few minutes every hour.

Benefits of Flexibility

Being flexible is a key aspect of physical health. With appropriately flexible tissues, your joints can move more freely, allowing more functional movement patterns. You’ll also be more likely to have the range of motion necessary to perform strength training exercises to their full potential, allowing for better results. Some benefits of flexibility training include:

  • Reduces injury risk
  • Lessens the risk of falls
  • Prevents and corrects muscle imbalances
  • Improves posture
  • Enhances joint range of motion
  • Improves athletic performance
  • Combats the effects of sitting for long periods
  • Reduces joint pain and strain

Types of Flexibility Training

There are different types of stretching to improve flexibility. Each has a slightly different purpose.

Static Stretching

You move into a position that lengthens a target muscle and hold the position for 15-60 seconds. It’s best to remember to breathe as you hold each stretch. Static stretching typically should only be done after muscles are warmed up, so do it after a workout. If stretching is the main workout, make sure it’s preceded by a proper warm-up. Some recent research suggests that short-duration static stretches are safe before a workout for most people—just not high-performance athletes.

Dynamic Stretching

You move in and out of a position that lengthens a target muscle. Dynamic stretching involves moving through a joint’s full range of motion either slowly or quickly to mimic a functional activity. Examples would be bodyweight squats or lunges, arm and leg swings, or hip circles.

Active Isolated Stretching (AIS)

Active isolated stretching is a technique that involves contracting the opposite muscle from the one you are stretching, holding it for two seconds, then relaxing, and repeating 8 to 10 times. The muscle contraction sends a signal to the opposite muscle to relax, letting you stretch more effectively without discomfort. Many athletes and active exercisers use active isolated stretching to prevent injuries or muscle imbalance.

Myofascial Release

Myofascial release exercises, such as foam rolling, can also help increase flexibility. It is thought that tight, tense areas in your body are due to adhesions of the fascia, a connective tissue. Using myofascial release can purportedly break up these adhesions, increase blood flow to the tissues, and release tension.

One type of stretching known as ballistic (bouncing) stretching is risky and not recommended as it has a higher potential to cause injuries.

How to Increase Flexibility

Stretching improves flexibility. But you don’t have to do hours of stretching to enjoy the benefits of flexibility training. You can take a stretching class or do an online video that focuses just on stretching exercises to improve range of motion throughout the body.

Many exercisers add a few minutes of stretching to the end of their daily workout to relax muscles and improve range of motion. Or you can take five to 10 minutes to stretch in the morning after you get out of bed. Just a few minutes of flexibility training each day can provide benefits.

For example, a lunge exercise strengthens the quadriceps on one leg but lengthens (stretches) the hip joint on the other. Different swimming strokes increase flexibility in the upper back and torso. And walking strengthens the lower body but also increases flexibility in the hip joint.

Another way to improve flexibility is to do various cardio and strength training exercises. Flexibility is inherent in many other activities such as yoga, pilates, and mobility work.

Never stretch to the point of pain; don’t force or overdo any movements. Improved flexibility will come with time and regular practice.

A Word From Verywell

Exercisers who include flexibility training as part of a balanced fitness program enjoy many benefits. Stretching exercises can help decrease stress and improve the way your body moves and feels throughout the day. Improved flexibility can even lead to better posture. 

All of these benefits help you to move more often throughout the day and burn more calories. So if you’re trying to lose weight, it’s smart to include flexibility exercises in your weight loss program.

Reference: {https://www.verywellfit.com/flexibility-definition-and-examples-3496108}

Work with a physical therapist to improve your flexibility and range of motion. Rausch PT physical therapists help to prepare your body for whatever it is you want to try next. Keep moving and living life to the fullest. Give us a call at 949-276-5401 or find us on Facebook at https://www.facebook.com/rauschpt/. Don’t forget: there’s no prescription needed to see a PT in California.

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

Let’s talk! We are here to help. Give us a call for a complimentary assessment. Did you know there’s no prescription needed from a doctor to see us? (949) 276-5401

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