rauschpt – Page 8 – Rausch Physical Therapy & Sports Performance

A Deeper Look into The Effects of Body Tempering

Posted on March 1, 2022March 8, 2022 by rauschpt

Body tempering is an emerging method of myofascial treatment that involves applying a weighted steel cylinder to a muscle group to manipulate the tissue passively under the device. Unlike foam rolling, which is an active process, body tempering is passive, allowing the client to relax and, by knowing the mass of the device in use, the pressure can be controlled and consistent.

Laguna Niguel PT Dr. Patrick conducted a comprehensive study to scientifically explore the additional benefits of body tempering on soreness, range of motion (ROM), vertical jump performance, and maximal strength in D1 football players — and his efforts, process, and data are recently published!

The premise of the study:

There has been limited research to explore the use of body tempering and when the use of this modality would be most appropriate. This study aimed to determine if a body tempering intervention would be appropriate pre-exercise by examining its effects on perceived soreness, range of motion (ROM), and force production compared to an intervention of traditional stretching.

The subjects for this study were ten Division 1 (D1) football linemen from Sacred Heart University (Age: 19.9 ± 1.5 years, body mass: 130.9 ± 12.0 kg, height: 188.4 ± 5.1 cm, training age: 8.0 ± 3.5 years). Subjects participated in three sessions with the first session being baseline testing. The second and third sessions involved the participants being randomized to receive either the body tempering or stretching intervention for the second session and then receiving the other intervention the final week. Soreness using a visual analog scale (VAS), ROM, counter movement jump (CMJ) peak force and jump height, static jump (SJ) peak force and jump height, and isometric mid-thigh pull max force production were assessed.

The results of the study concluded that body tempering does not have a negative effect on muscle performance but did practically reduce perceived muscle soreness. Since body tempering is effective at reducing soreness in athletes, it can be recommended for athletes as part of their pre-exercise warmup without negatively affecting isometric or dynamic force production.

Have a further look at this fantastic accomplishment and valuable information here: https://www.mdpi.com/2411-5142/7/1/9/htm

The entire team at Rausch Physical Therapy is committed to providing the best patient care, and we will explore the most effective methods of treatment ourselves to ensure we deliver! Come and see us for outstanding personalized care to improve your health and well-being! Call us today at (949) 276-5401 or visit our Facebook page here.

Power Training for Older Adults

Posted on February 2, 2022January 17, 2022 by rauschpt

One of the main issues facing older adults is balance. Falling — or fear of falling — can lead to activity avoidance, ultimately resulting in a loss of function and independence. Power training is an indispensable and often underutilized training method for older adults.

Power is strength multiplied by speed. Strength is an important focus, though if your foot is not fast enough to get into position to maintain your balance, then it doesn’t matter how strong you are. The opposite is also true; if you can move your foot fast enough to increase your base of support, but do not have the strength to keep yourself up, then a fall is likely.

A combination of strength and speed training is vital for staying upright and remaining functional. Talk to a physical therapist today if you feel unsteady or are fearful of falling.

Rausch Physical Therapy remains your caring team and can accommodate you with a specific, personalized plan that suits your needs and goals. Visit our Facebook page or call us at (949) 276-5401.

Riding is a Pain in the Neck

Posted on February 2, 2022January 21, 2022 by rauschpt

Do you have neck pain while riding your bike? You are not alone. Neck pain has plagued many bike riders.

While you are sitting in a chair and reading this blog article (with what I assume is good posture: sitting tall, shoulders back and head up), all the weight from your head, which is about as much as a bowling ball, is being translated down and balancing on the bones in your cervical spine. The muscles are just chilling, and there is no significant muscle contraction going on. Now imagine sitting on a bike. You lean forward to the reach for the handlebars. Your thoracic and lumbar spine round, and your shoulders flex and internally rotate. As you lean forward, so does the weight of your head, putting your neck in a more diagonal position which means that the weight of your head is no longer providing a direct axial or downward load through your cervical spine. Instead, the muscles in the back of your mid and lower neck are supporting your head. The upper part of your neck is responsible for holding your head up to see the road. These are suboccipital muscles, and they attach from the base of your skull to the top of your neck. The more your thoracic and lumbar spine round or lean forward, the more your neck must extend to lift your head. So, the lower or more drop arm the handlebars are the neck must compensate. For example, a tri or road bike will need more neck extension than a mountain bike or townie bike due to handlebar position.

When discussing the different subtypes of riding, there is also a component of time that needs addressing. A roadie or triathlete will be in a long-duration forward head posture while riding, whereas mountain biking is more dynamic and is only in the forward head posture for climbs. No matter which bike or bike activity you choose, forward head posture is a disadvantageous position of the muscles; the longer they hold, the more fatigued and overworked the muscles will become, leading to a greater chance of developing neck pain.

To increase your time on the bike with less neck pain, here are some exercises to help strengthen and improve your neck mobility and endurance.

Suboccipital release: tape two tennis balls or lacrosse balls together and roll out your suboccipitals for about 2 min. Avoid the spine!
Neck stretches: it is vital to maintain the mobility of the neck.
Chin tucks: laying on your back with a pillow under the back of your head. Imagine a string from the top of the head pulling up, causing your chin to nod (think of making a double chin). Hold for 5-10 seconds and then repeat ten times. Once you have mastered the chin tuck, you can perform it in sitting, standing, or quadruped to make it more challenging and sports-specific.
Chin tuck with rotation: perform a basic chin tuck and then slowly rotate the head to look over one shoulder and then the other. Keep that chin tucked the whole time — this will open up the joints in the neck and improve mobility.
T/S extensions and doorway pec stretch: due to the flexed or rounded posture of the bike, t/s openers and chest openers are clutch. These all-around exercises will help your posture and keep you balanced.

Rausch PT professionals have the skill and expertise you need to improve and restore function and get you pain-free — with no prescription from a doctor required. Call our experts today at (949) 276-5401 and make an appointment. We would also love to have you join our Facebook community where you can get health and wellness updates and learn about what we have to offer ongoing!

7 Easy Ways Runners Actually Make Their Morning Workouts Happen

Posted on February 2, 2022February 17, 2023 by rauschpt

When it comes to exercise, the best time of day to get in a workout session is one time when you can get it done with any kind of consistency. The “right” time depends on factors like your preference, lifestyle, and body (and kids and work — they fall into that ‘lifestyle’ category, but they really could have their own!!). While there isn’t a one-size-fits-all answer, an early morning workout offers numerous benefits, both to your health and to your daily schedule. Let’s look at the potential perks of an early sweat session.

Runners who regularly log their miles before the sun rises may seem super motivated, super disciplined, and super human.

In reality though, most of the time they’ve just found that special sauce that makes morning workouts doable. But how? According to the a.m. runners below, there are a few things you can do to up your odds of making those sunrise sweat sessions happen.

Read on for 7 tips to motivate your own morning runs.

1. Get seriously psyched

“Get excited for life! Leap out of bed! The world is waiting! I find that if you approach your day with open energy, you’ll see how the day meets you back,” says Olivia Young, owner of Box+Flow fitness studio in New York City. “I prefer lacing up my sneakers and taking on the world while everyone else is sleeping. I get a head-start on my day, and I feel free. Remember, the only thing stopping you is you. So change that, and go.”

2. Stop telling yourself you’re too tired

“When my alarm goes off, all I can think about is resetting [it] to sleep just a little more before I go to work—which would cause me to either significantly shorten or entirely skip an early morning run,” says Emily Saul, co-leader of the November Project Boston. “So I remind myself that that small amount of sleep is not going to make me bright-eyed and refreshed! But I know for certain that starting my day with a run will make me feel more alive, awake, and ready to take on my day.”

3. Consider how the rest of your day will go

“Getting up and out of my nice, warm bed each morning to run is definitely hard,” admits Janae Baron, AKA Hungry Runner Girl. “So I remind myself that by going out for a run and doing the hard thing, my entire day will actually be a lot easier. I’m more patient with my kids, I have more energy, I feel happier, and I get in some much-needed alone time. Just knowing I’ll feel better the entire day if I get up and work out motivates me to get out there and work hard toward my goals.”

4. Change “have to” to “get to”

“Watching the day come to life is a moment most people don’t get to experience when they’re cozy in their beds,” says Saul. “And yeah, sometimes I just don’t want to. I don’t pretend I do want to—I remind myself that wanting to and choosing to are independent experiences. On the days I’ve planned to run and my alarm goes off and I just don’t want to run, I acknowledge the statement, let go of the judgment that creeps in, and shift my perspective. I don’t have to go running, and I may not want to, but I can. I get to. Running is a privilege not to take for granted.”

5. Plan, plan, plan

“I plan everything the night before,” explains Bianna Golodryga, CBS News correspondent and CNN contributor. “I check the weather forecast and I lay out my clothes accordingly so they’re easily accessible and my charged, wireless headphones out so they, too, are quick to find and put on. I’m a huge fan of podcasts, so I mentally pick the ones I plan on listening to, depending on the distance I’m running that morning. Finally, I set my alarm 10 to 15 minutes early so I can afford myself a few minutes of snooze time before I get up.”

6. Remember your why

“It’s important for me to think about why I run, and when I don’t feel like getting out there, my why helps to motivate me,” Baron says. “I also love having a coach that sends me my workouts each week. Knowing that I have somebody to report back to about getting out there and running each morning makes jumping out of bed a lot easier.”

7. Buddy up

“I never skip the workouts I’ve agreed to do with someone,” says Saul. “When I know my friend is getting up, too, I find it easier to just commit to getting up and showing up. At November Project, we call these people our ‘accountabilibuddies’—and they work!”

Push your limits and elevate your performance — and eliminate pain while increasing mobility — with a customized physical therapy program. Let us help you perfect your form and increase your performance. Contact our experts today at (949) 597-0007 and join our Facebook community here. Remember — you don’t need a doctor’s prescription to see us!

Reference: [https://www.wellandgood.com/breakfast-on-the-go-walmart/]

How To Avoid Exercise Injuries

Posted on January 2, 2022February 17, 2023 by rauschpt

If you’re one of the many who have made a goal to live life with less pain (aka — all of us!), we’re here to encourage you to choose physical therapy! PT can get you on the path to functioning better and to a higher quality of life while helping you reach some important goals. Here, we bring you some tips on how to avoid exercise injuries. With a little planning, you can stay safe during your activities and start the new year pain-free. Come and see us to learn first-hand how to avoid repetition injuries and maintain excellent form. No prescription is needed — AND we are a super fun group to get healthy with!

Regular exercise is good for your body and safe for most everyone. However, with any type of activity, there is a chance you can get hurt. Exercise injuries can range from strains and sprains to back pain.

With a little planning, you can prevent injury and stay safe during exercise.

What Causes Exercise Injuries?

Some of the most common causes of exercise injuries include:

Exercising before your body has warmed up
Repeating the same motion over and over again
Not having proper form for your exercise
Not resting in between workouts
Pushing your body too hard or too quickly
Doing an exercise that is too strenuous for your level of fitness
Not using proper equipment

Warm up and Cool Down

Warming up before exercise gets your blood flowing, warms up your muscles, and helps you avoid injury. The easiest way to warm up is to exercise slowly for the first few minutes, then pick up the pace. For example, before running, walk briskly for 5 to 10 minutes.

You should also cool down after exercise to bring your heart rate and body temperature back to normal. Cool down by ending your routine at a slower pace for the last 5 to 10 minutes.

To Stretch or not to Stretch

To stay flexible, you should stretch at least 2 times a week. But it is unclear whether stretching really helps reduce injury.

You can stretch either after you have warmed up or after you exercise.

Do not stretch cold muscles.
Hold stretches for no longer than 15 to 30 seconds.
Do not bounce.

Choose Your Exercise Wisely

If you have not been active, or have a health condition, talk with your health care provider to make sure you are healthy enough for exercise. Ask what types of exercise might be best for you.

If you are new to exercise, you may want to start with low-intensity options such as:

Walking
Swimming
Riding a stationary bike
Golf

These types of exercise are less likely to cause injury than higher-impact activities like running or aerobics. Contact sports like soccer or basketball are also more likely to cause injury.

Use the Right Equipment

Using safety equipment can greatly reduce your risk of injury.

Safety equipment for your sport may include:

Footwear
Helmets
Mouth guards
Goggles
Shin guards or other protective guards
Kneepads

Be sure you use the right type of equipment for your sport. For example, do not play tennis in running shoes. Wear a ski helmet, not a bike helmet, when downhill skiing.

Make sure your exercise equipment:

Fits you properly
Is the right design for your sport or activity
Is in good working condition
Is used correctly and consistently

Learn Good Form

If you are new to an exercise or sport, consider taking lessons to learn the basics. Learning the right way to do an exercise or sport can help prevent injury. Look for lessons in your community or through sports or outdoors organizations. You can also consider hiring a personal trainer.

Cross Train

To help prevent overuse injuries, vary your workouts. For example, instead of running 3 days a week, cycle 1 day and run 2. You will use a different set of muscles, and still get a good workout.

Listen to Your Body

Forget the old saying “no pain, no gain.” Of course, to build strength and stamina, you will need to push your body. The key is to push slowly and gradually. You can expect sore muscles after your workout. But you should never feel pain when exercising. If you feel pain, stop right away.

Being tired all the time can also be a sign that you may be overdoing it. In general, avoid increasing these 3 things all at the same time:

Number of days you exercise
Length of time you exercise
How hard you work out

If you do have an injury, you can try to treat strains and sprains at home.

When to Call the Doctor

Call your provider for any muscle or joint pain that does not go away after self-care.

Go to the hospital right away or call 911 or the local emergency number if:

You have chest pain during or after exercise.
You think you have a broken bone.
The joint appears out of position.
You have a serious injury or severe pain or bleeding.
You hear a popping sound and have immediate problems using the joint.

2022 is the year to push your limits and elevate your performance with a customized physical therapy program. Let us help you perfect your form and increase performance. Contact our experts today at (949) 597-0007 and join our Facebook community here.

Reference:[https://medlineplus.gov/ency/patientinstructions/000859.htm]

New Year’s Resolutions for Runners

Posted on January 2, 2022December 31, 2021 by rauschpt

Want to become a better runner in the new year? Of course you do—and we could all use a refresh after a tough 2021. Tens of millions of people made resolutions this year, many of them centered around health and well-being. Let’s use some of the tactics below to help you stick to your resolutions to run more. And when you’re ready, if you’re in OC we offer the BEST running group in OC! We sure hope you can come out and join us any Tuesday. On every last Tuesday of the month, we offer free pizza and beer! All paces, all abilities are welcome. Let’s gooooo!!!

We meet every Tuesday, at 6 pm, at 30100 Town Center Dr, Y/Z, Laguna Niguel, CA 92677.

Now — back to those tips…..

1. Enter a Race

This is an obvious one but there’s nothing like a date in your diary and a bit of money forked out on entry fee/travel arrangements to keep you committed to your training. It could be your first race or an attempt to get faster over a distance you’ve raced many times before.

2. Set a Target

Maybe you ran a marathon in 4:10 last year, now you can start planning for the sub-4. Maybe you just want to make the club’s A-team for a relay. Giving yourself a target to aim for can give a little extra motivation in training, and produce an even bigger smile at the finish line knowing all of your hard training paid off!

3. Try Something New

It’s good to have something challenging but also fun. If a road 10k or marathon doesn’t appeal to you, look for something different: a triathlon, a hill race or an ultra-marathon. These are all gaining in popularity and cater for all levels of abilities. If you don’t enjoy running races, then try some new running routes and terrains for variety.

4. Think Laterally

Your goal could simply be to add new elements into your training. All runners can benefit from core stability or other strengthening work. If you’re curious about barefoot or minimalist running, maybe now is a good time to start incorporating a barefoot session into your training program. For more tips on this, see our section on barefoot running.

5. Work On Your Weaknesses

Do you always struggle on hills, get overtaken in a sprint finish, or struggle to maintain your pace over the second half of a race? Identify your weak point and work on it in training.

6. It’s Not All About You!

Make it your project to encourage someone else to run this year. Running is such an accessible way of keeping fit that excuses soon run out! Some people just need a little gentle encouragement, and it can be just as fulfilling to see a friend run their first 5k as it was to run your own first race.

7. Be Realistic

When setting running goals, consider what else is going on in your life in terms of work, family and other commitments. Assess how much time you have available for training and set your goals accordingly. Equally, be prepared to re-adjust your goals if things aren’t going to plan.

8. Dare to Dream

This might slightly contradict the previous point, but sometimes you just have to think BIG. We all need challenges and there’s nothing wrong with setting yourself an ambitious target. It will give you an extra incentive to push harder in training and get the most out of yourself.

Ready to get to your best performance in 2022? Physical therapy prepares your body for whatever it is you want to try next. Let us help you boost your performance while preventing injury. Come meet our team! (949) 276-5401. Check out our Facebook page here. But also come join our Tuesday Night Run group here!

Reference: [https://www.runandbecome.com/running-training-advice/new-years-resolutions-for-runners]

What To Know About Exercise And How To Start

Posted on January 2, 2022December 31, 2021 by rauschpt

January is a great month to start exercising and sticking to it. This is the year, darn it! Figuring out how to start a workout regime, however, can be a challenge. A significant part of staying healthy and strong is keeping physically active. An exercise program should be a regular activity when it comes to maintaining your general health. Learn more about exercising and how to get started. Remember; we are here to help and support — especially as it relates to making sure your exercise journey is pain-free!

Exercise involves engaging in physical activity and increasing the heart rate beyond resting levels. It is an important part of preserving physical and mental health.

Whether people engage in light exercise, such as going for a walk, or high intensity activities, for example, uphill cycling or weight training, regular exercise provides a huge range of benefits for the body and mind.

Taking part in exercise of any intensity every day is essential for preventing a range of diseases and other health issues.

In this article, we explain the different types of exercise and their benefits, as well as the considerations for designing a fitness regime.

Types and benefits

People divide exercise into three broad categories:

aerobic
anaerobic
agility training

We describe each of these categories below.

Aerobic exercise

Aerobic exercise aims to improve how the body uses oxygen. Most aerobic exercise takes place at average levels of intensity over longer periods.

An aerobic exercise session involves warming up, exercising for at least 20 minutes, and then cooling down. Aerobic exercise mostly uses large muscle groups.

Aerobic exercise provides the following benefits:

improves muscle strength in the lungs, heart, and whole body
lowers blood pressure
improves circulation and blood flow in the muscles
increases the red blood cell count to enhance oxygen transportation
reduces the risk of diabetes, stroke, and cardiovascular disease (CVD)
improves life expectancy and symptoms for people with coronary artery diseases
stimulates bone growth and reduces the risk of osteoporosis when at high intensity
improves sleep hygiene
enhances stamina by increasing the body’s ability to store energy molecules, such as fats and carbohydrates, within muscle

Anaerobic exercise

Anaerobic exercise does not use oxygen for energy. People use this type of exercise to build power, strength, and muscle mass.

These exercises are high-intensity activities that should last no longer than around 2 minutes. Anaerobic exercises include:

weightlifting
sprinting
intensive and fast skipping with a rope
interval training
isometrics
any rapid burst of intense activity

While all exercise benefits the heart and lungs, anaerobic exercise provides fewer benefits for cardiovascular health than aerobic exercise and uses fewer calories. However, it is more effective than aerobic exercise for building muscle and improving strength.

Increasing muscle mass causes the body to burn more fat, even when resting. Muscle is the most efficient tissue for burning fat in the body.

Agility training

Agility training aims to improve a person’s ability to maintain control while speeding up, slowing down, and changing direction.

In tennis, for example, agility training helps a player maintain control over their court positioning through good recovery after each shot.

People who take part in sports that heavily rely on positioning, coordination, speed, and balance need to engage in agility training regularly.

The following sports are examples of ones that require agility:

tennis
American football
hockey
badminton
volleyball
basketball
soccer
martial arts
boxing
wrestling

Stretching and flexibility

Some exercises combine stretching, muscle conditioning, and balance training. A popular and effective example is yoga.

Yoga movements improve balance, flexibility, posture, and circulation.

The practice originated in India thousands of years ago and aims to unify the mind, body, and spirit. Modern yoga uses a combination of meditation, posture, and breathing exercises to achieve the same goals.

A yoga practitioner can tailor a course for individual needs.

A person looking to manage arthritis might need gentle stretches to improve mobility and function. Someone with depression, on the other hand, may need more emphasis on the relaxation and deep breathing elements of yoga.

Pilates is another stretching option that promotes flexibility and core strength. Tai chi is also an effective option for exercise that promotes calm stretching rather than intensity.

Rausch PT professionals have the skill and expertise you need to correct your posture, decrease pain, and increase mobility. We provide treatments that help improve and restore function and get you pain-free — with no prescription from a doctor required. Call our experts today at (949) 276-5401 and make an appointment. We would also love to have you join our Facebook community where you can get health and wellness updates and learn about what we have to offer ongoing!

Reference: [https://www.medicalnewstoday.com/articles/153390]

Receives 2021 Best of Laguna Niguel Award

Posted on December 9, 2021December 9, 2021 by rauschpt

Hard work pays off. Since 2006, Rausch Physical Therapy has offered superior care that has always included current treatment models and accelerated protocols. Rausch PT has always emphasized the value of community service and engagement, continued education, inspiration, and health and safety for all. And they have done it with unparalleled passion and care. They have led by example with their hard work, and — as with the people they treat — their hard work has paid off. Rausch PT is thrilled and honored to receive the 2021 Best of Laguna Niguel Award. Read on to learn more about this prestigious recognition.

Laguna Niguel Award Program Honors the Achievement

LAGUNA NIGUEL December 1, 2021 — Rausch Physical Therapy & Sports Performance has been selected for the 2021 Best of Laguna Niguel Award in the Physical Therapist category by the Laguna Niguel Award Program.

Each year, the Laguna Niguel Award Program identifies companies that we believe have achieved exceptional marketing success in their local community and business category. These are local companies that enhance the positive image of small business through service to their customers and our community. These exceptional companies help make the Laguna Niguel area a great place to live, work and play.

Various sources of information were gathered and analyzed to choose the winners in each category. The 2021 Laguna Niguel Award Program focuses on quality, not quantity. Winners are determined based on the information gathered both internally by the Laguna Niguel Award Program and data provided by third parties.

About Laguna Niguel Award Program

The Laguna Niguel Award Program is an annual awards program honoring the achievements and accomplishments of local businesses throughout the Laguna Niguel area. Recognition is given to those companies that have shown the ability to use their best practices and implemented programs to generate competitive advantages and long-term value.

The Laguna Niguel Award Program was established to recognize the best of local businesses in our community. Our organization works exclusively with local business owners, trade groups, professional associations and other business advertising and marketing groups. Our mission is to recognize the small business community’s contributions to the U.S. economy.

CONTACT: Laguna Niguel Award Program
SOURCE: Laguna Niguel Award Program
Email: PublicRelations@bizawardnotifier.com
URL: http://www.bizawardnotifier.com

Physical Therapy is the best way to work through or mitigate injuries, stay active, get rid of pain, and improve performance. Rausch Physical Therapy has experts who care about your goals and customize programs specific to your needs. Call today (949) 276-5401 or get in touch with the team on their Facebook page.

The Top 14 Foods and Supplements for Sports Injuries

Posted on December 2, 2021November 19, 2021 by rauschpt

When it comes to recovering from a sports injury, many elements come into play: from PT sessions to straight rest. Your eating habits can also play a significant role during this period. The healing process demands fuel — and the right kind! Reach for these healthy options to bounce back ASAP.

When it comes to sports and athletics, injuries are an unfortunate part of the game.

However, no one likes to be sidelined for longer than necessary.

Fortunately, certain foods and supplements may help reduce the amount of time your body needs to recover from a sports injury.

This article lists 14 foods and supplements you should consider adding to your diet to help recover from an injury more quickly.

1. Protein-Rich Foods

Protein is an important building block for many tissues in your body, including muscle.

After a sports injury, the injured body part is often immobilized. This generally leads to a decline in strength and muscle mass.

However, getting enough protein can help minimize this loss. Furthermore, a protein-rich diet may help prevent inflammation from getting too bad and slowing down your recovery.

Moreover, slightly increasing your protein intake once you start training the injured body part again helps you rebuild any lost muscle.

For all these reasons, make sure to include protein-rich foods like meat, fish, poultry, tofu, beans, peas, nuts or seeds in your daily menu.

How you distribute these foods throughout the day also seems to matter.

Research shows that spreading your protein intake equally over four meals may stimulate muscle growth more than an uneven distribution.

Experts also suggest that eating a protein-rich snack before bed may help enhance your body’s muscle-building process while you sleep.

2. Fiber-Rich Foods

Recovery from injury often involves immobilization or limited use of the injured body part.

To prevent this from resulting in unwanted body fat, it’s important to compensate by eating slightly less.

One way to reduce your calorie intake is to consume a diet rich in fiber. This, along with consuming the protein-rich foods mentioned above, will help you eat less without feeling hungry.

That’s because fiber-rich foods such as fruits, vegetables, legumes and whole grains help promote feelings of fullness after meals.

As an added bonus, fiber-rich foods tend to be high in several other nutrients essential for your recovery, including vitamin C, magnesium and zinc.

However, note that restricting calories too severely can reduce wound healing and promote muscle loss, both of which negatively affect recovery.

Therefore, individuals who were attempting to lose body fat before the injury should consider postponing their weight loss efforts. Instead, focus on maintaining your body weight until recovery is complete.

3. Fruits and Vegetables Rich in Vitamin C

Vitamin C helps your body make collagen, which helps maintain the integrity of your bones, muscles, skin and tendons.

Therefore, getting enough vitamin C from your diet is a great way to help your body rebuild tissue after an injury.

Moreover, vitamin C has antioxidant and anti-inflammatory properties, which may help speed up your recovery by preventing excessive levels of inflammation.

Luckily, vitamin C is one of the easiest vitamins to get enough of through your diet.

Foods with the highest amounts of it include citrus fruits, red and yellow bell peppers, dark leafy greens, kiwi, broccoli, berries, tomatoes, mango and papaya.

However, it’s currently unclear whether supplements provide any benefits for those already getting enough vitamin C from their diet.

Nevertheless, the small number of people who can’t consume enough vitamin C-rich foods may want to consider taking supplements.

4. Omega-3 Fatty Acids

After an injury, the first phase of wound healing always involves some inflammation. This inflammatory response is beneficial and needed for proper healing.

However, if this inflammation remains too high for too long, it may slow down your recovery.

One way to prevent excess inflammation from delaying your recovery is to eat enough omega-3 fats.

These fats, which are found in foods such as fish, algae, walnuts, flaxseeds and chia seeds, are known to have anti-inflammatory properties.

You can also prevent excess or prolonged inflammation by limiting omega-6 fats, which are commonly found in corn, canola, cottonseed, soy and sunflower oils.

Consuming too many omega-6 fats is known to promote inflammation, especially if your intake of omega-3 fats is also low.

In addition, some studies report that omega-3 supplements may help increase the creation of muscle protein, reduce the loss of muscle during immobilization and promote recovery from concussions.

That said, high intakes of omega-3 fats from supplements may reduce your body’s ability to regain muscle mass once you return to training. Therefore, it may be best to increase your omega-3 intake from foods rather than supplements.

5. Zinc-Rich Foods

Zinc is a component of many enzymes and proteins, including those needed for wound healing, tissue repair and growth.

In fact, studies show that not getting enough zinc from your diet can delay wound healing.

Therefore, consuming zinc-rich foods such as meat, fish, shellfish, pulses, seeds, nuts and whole grains may help you recover more effectively from an injury.

Some people may be tempted to simply take zinc supplements to ensure they meet their recommendations.

But zinc competes with copper for absorption, so receiving high doses of zinc from supplements may increase the likelihood of copper deficiency.

Overall, if your zinc status is good, additional zinc from supplements probably won’t speed up wound healing. However, getting enough from your diet is important.

6. Vitamin D and Calcium-Rich Foods

Calcium is an important component of bones and teeth. It’s also involved in muscle contractions and nerve signaling.

That’s why it’s important to ensure you always get enough calcium — not just when you’re recovering from an injury.

Calcium-rich foods include dairy products, leafy greens, sardines, broccoli, okra, almonds, seaweed and calcium-fortified tofu and plant milks.

Vitamin D also serves an equally important function because it helps your body absorb the calcium found in the foods you eat. Together with calcium, it plays an instrumental role in recovering from a bone injury.

Also, getting enough vitamin D may increase the chances of a good recovery after surgery. For instance, studies have found a good vitamin D status can enhance strength recovery following an anterior cruciate ligament (ACL) surgery.

Few foods naturally contain vitamin D, but your body has the ability to make vitamin D from exposure to the sun.

Those living in northern climates or spending a limited amount of time outdoors may require supplements to get enough vitamin D.

7. Creatine

Creatine is a substance naturally found in meat, poultry and fish.

It helps your body produce energy during heavy lifting or high-intensity exercise. The human body can also produce about 1 gram of it per day.

Creatine has become a popular supplement commonly used to increase muscle mass and improve performance in various sports.

Interestingly, it may also help you recover from an injury.

One study reported that creatine supplements enhanced the gain of muscle mass and strength lost during a two-week immobilization period more than a placebo.

Another study found that individuals supplementing with creatine lost less muscle in their upper body during a week-long period of immobilization than those given a placebo. However, not all studies found these results.

Both of the studies showing positive results provided the creatine supplement in four doses of five grams each day.

It’s important to note that there is currently no consensus about creatine and sports injury recovery. That said, no studies to date have found any negative effects.

Creatine remains one of the most-studied, safest supplements around, so it may be worth giving it a try.

8. Glucosamine

Glucosamine is a natural substance found in the fluid that surrounds your joints. It is involved in the creation of tendons, ligaments and cartilage.

Your body naturally produces glucosamine, but you can also increase your levels through supplements. Supplements are generally made either from shellfish shells or fermented corn.

Research in individuals with arthritis shows that glucosamine may be useful in decreasing joint pain.

Also, studies in healthy individuals show that supplementing with 1–3 grams of glucosamine per day may help reduce joint deterioration.

One recent animal study also showed that taking glucosamine daily after a fracture may speed up bone reformation.

Based on these findings, some people take glucosamine supplements to help reduce pain after joint and bone injuries or speed up recovery from fractures. However, more research is needed before strong conclusions can be made.

It’s worth noting that glucosamine supplements may pose a risk to those who are allergic or sensitive to shellfish or iodine, pregnant women and those with diabetes, high cholesterol, asthma or high blood pressure.

9–14. Other Foods Beneficial for Bone Fractures

In addition to getting enough calcium and vitamin D, good intakes of the following nutrients can contribute to a speedier recovery from bone fractures:

Magnesium: Promotes bone strength and firmness. Found in almonds, cashews, peanuts, potato skins, brown rice, kidney beans, black-eyed peas, lentils and milk.
Silicon: Plays an important role in the early stages of bone formation. Best sources include whole grains and cereals, carrots and green beans.
Vitamins K1 and K2: Directs calcium toward bones and helps improve bone strength. Best sources include leafy greens, Brussels sprouts, prunes, sauerkraut, natto, miso, organ meats, egg yolks and dairy products from grass-fed cows.
Boron: Promotes bone health by increasing calcium and magnesium retention and enhancing vitamin D’s effect. Prunes are the best dietary source.
Inositol: Helps improve calcium absorption in bones. Found in cantaloupe, grapefruit, oranges and prunes.
Arginine: This amino acid is needed to produce nitric oxide, a compound necessary for fracture healing. The best sources include meat, dairy, poultry, seafood, nuts and oatmeal.

Those recovering from bone fractures should consume foods rich in these nutrients daily.

Take Home Message

When it comes to recovering from a sports injury, many elements come into play.

While not all of them are under your influence, one factor you can control is the nutrients you provide your body.

Therefore, regularly consuming the foods and supplements mentioned in this article is one way you can speed up your recovery.

Physical therapy is a natural and healthier solution to many pain problems – and to get rid of them at their root cause, for good. Our team can teach you proper techniques to reduce your chances of recurrence. If you’re facing an injury, try a PT session. Find our team at (949) 276-5401 or meet us on our Facebook page.

Reference: [https://www.healthline.com/nutrition/foods-supplements-for-sports-injury#TOC_TITLE_HDR_4]

6 Things That Can Cause Pain Between Your Shoulder Blades

Posted on December 2, 2021November 19, 2021 by rauschpt

It is very common for a person to experience discomfort between their shoulder blades. You know it — we’ve all been there. Overuse, strains, sleeping awkwardly, and rotator cuff issues all fall into this category. These problems are often related to pain in the muscle groups surrounding the shoulders, including some of the arm muscles. Here’s why you may feel pain between your shoulder blades—and how to find relief from the discomfort. If you want assistance to get to the root cause of your issues — we are here!

Pain between shoulder blades

Whether it’s a dull ache or sharp spasm, pain between the shoulder blades can be a caused by a variety of things. It can be due to bad posture while staring at a computer screen all day, an exercise mishap, or an overuse injury.

Sometimes referred to as scapular pain—scapula is another name for your shoulder blade—it’s a common problem. According to a paper published in the Journal of the American Academy of Orthopaedic Surgeons, chronic shoulder pain affects about 8 percent of adults in the United States, and about 4.5 million Americans visit doctors about the condition every year.

Anatomy of the shoulder blade

Your shoulder blade, or scapula, connects to the clavicle (collar bone) and to the humerus (or upper arm bone).

This triangular-shaped bone also attaches to several muscles, including those of the rotator cuff. The rotator cuff muscles include four muscles—the teres minor, subscapularis, supraspinatus, and infraspinatus.

These are the muscles that help your shoulder abduct, like when you lift your arm, and internally and externally rotate the shoulder.

Also, around the shoulder blade, you’ll find muscles that support shoulder stability, including the levator scapulae, trapezius, rhomboids, and serratus anterior (which lies on the front of the body).

When to see a doctor

If you have tried improving your posture and you regularly strengthen and stretch the muscles of the upper body, yet you still have pain, it’s probably time to seek medical attention.

“Pain is meant to protect—it’s an output from the brain, based on the perception of threat,” explains physical therapist Colleen Louw, spokesperson for the American Physical Therapy Association and co-owner and lead physical therapist at Ortho Spine and Pain Clinic in Story City, Iowa.

If the brain senses something is off, it will alert you via pain to make a change. When that change doesn’t work, it’s time to get medical help.

A few other factors signal it’s time to talk to someone like pain at night that wakes you up or unexplained weight loss, says Louw.

Naimish Baxi, MD, assistant attending physiatrist at the Hospital for Special Surgery in New York City, says you want to see someone sooner rather than later if pain persists between the shoulder blades. A medical professional can help you avoid long-term problems. If the issue is musculoskeletal, they can give you a program for strengthening and stretching, too.

Common causes of pain between the shoulder blades

Your posture

“Posture is probably the biggest contributing factor to scapular pain,” Dr. Baxi says. How you sit and stand all day can definitely lead to discomfort between the shoulder blades and around the scapula, particularly if you’re in a forward-leaning position for hours.

Here are the particular issues that can arise from poor posture and how to both prevent and treat those issues.

What bad posture looks like

This condition stems from rounded shoulders and a C-curve in the upper spine. It includes a protracted, rather than retracted scapula, which means your shoulders round forward, instead of down your back and away from your ears. The neck also flexes forward and the shoulders internally rotate, Dr. Baxi explains.

“Sitting in this posture for hours a day and weeks on end can cause muscle imbalances,” Dr. Baxi says.

For example, the muscles on the front of the body (like the pecs or chest) get tight or overworked, and the muscles on the back of the body (like the rhomboids, mid traps, or the muscles of the rotator cuff) become weak or overstretched. This leads to discomfort and potentially more serious injury.

A typical seated position, especially when you’re looking at your phone or laptop, also causes the head to come forward, stressing the neck and upper traps. Because of this, the upper traps (which sit at the base of the neck and top of the shoulder) must stabilize the head—not their main job. Their primary role is to elevate or shrug the shoulders, Louw explains. This can lead to aches.

How to adjust your posture

For starters, sit actively, not passively, says Louw. By sitting forward on your seat and staying upright, you’ll avoid relaxing into a poor posture. Make sure you’re sitting on your two butt bones and are actively using your core to sit up straight, chest tall, with shoulders rolled down and back, away from your ears. Also, keep your head over your shoulders, not in front of them, Louw says.

Improving your work setup to make it more ergonomic will also help adjust your posture. According to Dr. Baxi, your computer screen should be at eye level and your keyboard close enough that you don’t have to reach for it. Your elbows should flex about 120 degrees.

Strengthening and stretching to avoid posture-related pain

You want to balance stretching the front of the body with strengthening the back of the body, says Dr. Baxi. “It’s even more important to strengthen than stretch,” he says. “You can stretch all day, but you won’t improve posture if you can’t get your muscles to activate on their own.”

For strengthening moves, focus on pulling exercises. A rowing machine can help you do this. Or try a reverse fly exercise, which stabilizes the muscles of the shoulders and strengthens the back. You want to perform moves that pull your shoulder blades together, as if you’re trying to hold a ball between them, Dr. Baxi says.

Other good-posture moves: chest openers and neck stretches to help offset muscle imbalances. To lengthen the neck muscles, take one hand on the opposite side of your head and gently pull toward the shoulder, Dr. Baxi suggests.

Nerve compression or damage

A seated, rounded posture can also lead to compression of the cervical spine (the neck region), leading to pain between the shoulder blades, Louw says.

Louw mentions that another possible cause of shoulder blade pain is thoracic outlet syndrome. This group of conditions results from compression on the blood vessels and nerves in the lower neck and upper chest. It can cause pain and weakness in the shoulder and tingling or pain in the fingers. There’s debate about what exactly causes this syndrome, which can be misdiagnosed because the symptoms look similar to rotator cuff injuries or other conditions.

Physical therapy can help treat the issue by guiding you in strengthening your chest and improving your posture.

Another nerve-related issue that can lead to pain is scapular winging, a condition in which one or more of the shoulder blades sticks out rather than laying flat against the body. But Dr. Baxi notes that it’s not very common.

Rotator cuff injuries

As previously mentioned, the rotator cuff is a group of muscles and tendons that surround the shoulder joint. The older you get, the more prone you become to rotator cuff tears, according to the Journal of the American Academy of Orthopaedic Surgeons paper, with people over 40 at greater risk.

These tears can come from overuse—think lifting or doing an activity that requires an overhead motion, such as painting. Tennis players and baseball pitchers, who constantly repeat the hitting and throwing motion, are also at higher risk of rotator cuff injuries.

If you suspect a rotator cuff injury, a doctor or physical therapist will give you a full assessment and treatment plan. Some of these injuries require surgery.

Herniated disc

Another condition that might cause pain between the shoulder blades is a herniated disc, Louw says. That’s particularly true of herniated discs that happen at the cervical spine (neck), which can lead to pain at the scapula.

Discs are soft, rubbery pads found between your vertebrae. They help make up the spine and work as shock absorbers. Age increases your chance of getting a herniated disc—a condition where the softer material inside the disc slips through it’s tough outer layer, sometimes compressing nerves and causing pain. Repetitive and intense exercise, or poor form while lifting weights, can also increase the risk of a herniated disc.

With a herniated disc, you might also experience weakness in the arm, tingling, or burning pain. And while occasionally it requires surgery, nonsurgical treatments like rest, over-the-counter pain relievers and anti-inflammatories, muscle relaxers, and ice may also help.

Scapulothoracic bursitis

Bursitis is a general term for conditions that cause swelling and pain around muscles and bones. A bursa is a small sac filled with fluid that cushions bones, muscles, tendons, and skin.

Repetitive movements (like overhead lifts or throws) can lead to bursitis, and the older you get, the more you’re at risk. Scapulothoracic bursitis refers to bursitis that affects the shoulder area.

Your doctor will do a full exam to look for bursitis. According to a 2010 research article, published in the journal Sports Health, addressing shoulder bursitis comes down to strengthening the scapula, fixing posture, and building core strength and endurance. Anti-inflammatory drugs may also help.

Gallbladder issues

The gallbladder is a tiny sac located under the liver that stores fat-digesting bile. Problems with your gallbladder can actually lead to shoulder or back pain. A study published in 2018 in the European Journal of Translational Myology found that about 37 percent of patients with gallstone disease complained of shoulder or back pain, though the most common complaint was abdominal pain.

Gallstones—or hard pieces of material often made up of cholesterol or bilirubin (a pigment made from the breakdown of red blood cells)—can develop in the gallbladder and block the bile ducts. This leads to sudden pain and requires immediate medical attention. The treatment for gallstones is most often surgery.

Push your limits and elevate your performance — and eliminate pain while increasing mobility — with a customized physical therapy program. Let us help you perfect your form and increase performance. Contact our experts today at (949) 276-5401 and join our Facebook community here. Remember, we also offer Rx Massage to enhance your PT treatments — and also to help when you get sore and to increase recovery from hearty exercise or race events.

Reference: [https://www.thehealthy.com/pain/pain-between-shoulder-blades/]

Why Ideal Posture May Help Relieve Your Back Pain

Posted on December 2, 2021February 17, 2023 by rauschpt

We usually underestimate how the physical demands from our daily life can affect our posture. Lifting, carrying, and sitting poorly can cause repetitive stress injuries and affect our back health. By becoming aware of how you’re moving and adopting some good habits, you can start to promote better posture and overall health. Learn more about how your ideal posture might help relieve your back pain. Need help? We are here to help you solve your back issues once and for all — not a mere band-aid!

If it seems like the perfect, ideal posture, where the upper back is straight and not rounded, and the lower back has a gentle sweeping curve that neither slouches nor over arches, is more the exception than the rule, you may not be too far off from the truth. Most people don’t know that getting good posture takes work. Without making daily efforts towards an ideal posture, you may over time find that moving around without pain requires even more work than would a preventative program.

What Ideal Posture and Good Body Alignment Have in Common

Ideal posture is really about body alignment; in other words, the way your structural parts such as head, trunk, hips, knees, etc., relate to your form as a whole.

Whether you’re standing, sitting, lying down or moving, the body parts need to be balanced in order for ideal posture to take place.

Types of Posture

When you’re sitting or standing still, posture is considered to be static, and when you’re moving, it’s considered dynamic. Both static and dynamic postures are categorized as active postures.

If you’re lying down and doing nothing, this is known as inactive posture.

Proper Alignment Underlies Ideal Posture

You’re probably pretty close to ideal posture when you can get your head, shoulders, spine, hips, knees, and ankles to all line up well with one another. Also called proper alignment, this state of body balance underlies everything from a good workstation and industrial ergonomics to successful back surgery. In general, though, establishing and maintaining good body alignment may be one way you can reduce, or even eliminate, undue stress on your spine.

Any of the above types of posture may be ideal or non-ideal. This where body alignment comes in.

Ideal alignment is a standard and (mostly theoretical) position in which all joints of the body are centered and balanced. Ideal alignment is the most mechanically efficient position for any given activity, whether static or dynamic.

Why is this important? Because mechanical efficiency enables the muscles that surround your joints to work in balance, which in turn, may help reduce strain, tension, and injury. Balanced muscles conserve energy, too.

Instead, most of us are “creatures of habit”—meaning over time, we’ve developed certain habits in our joint positioning that may lead to imbalanced muscles. When this is the case, some muscles become chronically stretched while others become chronically tight—all in an effort to hold you up or move you around. Imbalanced muscles often lead to pain or movement limitation.

Have You Had a Posture Assessment?

According to physical therapists Kendall and Kendall, in their landmark reference book, Muscles: Testing and Function (with Posture and Pain) the best way to determine if one’s posture is ideal or less than ideal is by looking at joint positions and gathering visual information about the planes into which parts of each joint move, as well as the axes around which those movements occur. This is called a posture assessment.

In a posture assessment, your body alignment is compared with the ideal standard, which is in the form of a plumb line. The plumb line is usually a string with a small weight attached to the bottom to help keep it straight. The other end of the string is affixed to the ceiling so that it can be used as an accurate reference for ideal alignment.

During a posture assessment, you stand next to the plumb line while your evaluator compares the relative positions of the following parts to it:

ears
shoulder joint
spine
hip joint
knee joint
ankle joint
feet

If any of the parts don’t line up with the reference, this may signify misalignments in one or more areas.

The good news is that body misalignments such as these can quite often be addressed by stretching, strengthening, and developing core strength, along with developing good sitting, standing and resting posture habits. That said, it’s important to work with a qualified, licensed physical therapist in order to use exercise to achieve ideal posture.

Rausch PT Laguna Hills professionals have the skill and expertise you need to correct your posture. We provide treatments that help improve and restore function and reduce pain – with no prescription from a doctor required. Call our experts today at (949) 597-0007 and make an appointment. We would also love to have you join our Facebook community where you can get health and wellness updates and learn about what we have to offer ongoing!

Reference: [https://www.verywellhealth.com/ideal-alignment-296929]

Patient Spotlight – Dr. Kristen & Emily

Posted on November 29, 2021December 1, 2021 by rauschpt

During Emily’s annual OBGYN exam she mentioned the pain she was feeling during intercourse to her gynecologist. When her gynecologist examined her she asked Emily to relax while doing so and that is when Emily realized she had no idea how to relax her pelvic floor muscles. Her gynecologist informed her that her pelvic muscles were tighter than normal! That is when she was referred to Physical Therapy. Emily’s gynecologist assured her that she wasn’t alone and that pain during sex was NOT normal. She told her that she would benefit from Pelvic Floor Physical Therapy and Emily was willing to do anything that might help!

After Emily’s first visit at Rausch Physical Therapy, her pelvic floor therapist, Dr. Kristen, diagnosed her with vaginismus. Dr. Kristen made it very clear that visits with her were not scary, she was there to help her physically and mentally. Through Pelvic Floor Physical Therapy, Emily learned reverse kegle exercises that helped her relax before and during sex. Through these exercises and realizing that she shouldn’t try intercourse without being aroused, she believes that she is starting to heal! Emily’s life has changed astronomically through pelvic floor therapy. She no longer endures pain during sex, allows herself to be fully aroused before sex and she believes her sex drive is slowly coming back due to no longer associating pain with sex!