Laguna Niguel – Rausch Physical Therapy & Sports Performance

How Can I Prevent a Sports Injury?

Posted on November 10, 2025November 17, 2025 by rauschpt

When it comes to sports, staying healthy is just as important as playing hard. A serious injury can knock you out of the game for weeks—or even months—whether you’re a pro athlete or simply enjoying weekend competition. The good news is that many common injuries can be prevented with a few smart adjustments to your training and lifestyle.

Exercise is good for the body and with the proper precautions, sports injuries can often be prevented. The quality of protective equipment – padding, helmets, shoes, mouth guards – has helped to improve safety in sports. But, you can still be susceptible to injury. Always contact your healthcare provider before starting any type of physical activity, especially vigorous types of exercises or sports.

Causes of sports injuries may include:

Improper or poor training practices
Wearing improper sporting gear
Being in poor health condition
Improper warm-up or stretching practices before a sporting event or exercise

Common sports injuries include:

Sprains and strains
Joint injuries (knee)
Muscle injuries
Dislocations
Fractures
Achilles tendon injuries
Pain along the shin bone

How can I prevent a sports injury?

The following are some basic steps to prevent a sports injury:

Develop a fitness plan that includes cardiovascular exercise, strength training, and flexibility. This will help decrease your chance of injury.
Alternate exercising different muscle groups and exercise every other day.
Cooldown properly after exercise or sports. It should take 2 times as long as your warm-ups.
Stay hydrated. Drink water to prevent dehydration, heat exhaustion, and heatstroke.
Stretching exercises can improve the ability of muscles to contract and perform, reducing the risk of injury. Each stretch should start slowly until you reach a point of muscle tension. Stretching should not be painful. Aim to hold each stretch for up to 20 seconds.
Use the right equipment or gear and wear shoes that provide support and that may correct certain foot problems that can lead to injury.
Learn the right techniques to play your sport.
Rest when tired, Avoid exercise when you are tired or in pain.
Always take your time during strength training and go through the full range of motion with each repetition.
If you do sustain a sports injury, make sure you participate in adequate rehabilitation before resuming strenuous activity.

At Rausch Physical Therapy, we go beyond treating injuries—we help athletes of every level stay in peak condition so they can keep doing what they love. Our team develops personalized prevention plans that focus on strengthening weak points, improving flexibility, correcting movement patterns, and reducing risk factors unique to your sport. This proactive approach keeps you on the field, the court, or the track longer and performing at your best.

👉 Don’t wait until an injury sidelines you. Call us today at 949-276-5401 to schedule your sports injury prevention session. And don’t forget we have RX Massage and Stretch Fix to support your best health! For daily insights and performance tips, follow us on Instagram @rauschpt.

Reference: [Read more here about prevention strategies from Johns Hopkins Medicine.]

The Female Athlete Triad & How Physical Therapy Helps Girls Grow Strong

Posted on October 9, 2025October 9, 2025 by rauschpt

As girls grow and step into competitive sports, their bodies go through a lot of changes. For young female athletes, balancing the demands of school, practice, competition, and growing bodies isn’t always easy. One challenge that often goes unnoticed is the Female Athlete Triad—a condition that can affect health, performance, and long-term well-being.

At Rausch PT, we’re passionate about helping athletes of all ages move better, recover faster, and build lifelong healthy habits. That’s why early awareness and support around this issue are so important.

1. What Is the Female Athlete Triad?

The Female Athlete Triad is a combination of three interconnected concerns:

Energy Deficiency: Not getting enough calories or nutrients to fuel both growth and training.
Menstrual Dysfunction: Irregular or absent menstrual cycles due to energy imbalance.
Low Bone Density: Higher risk of stress fractures and weaker bones over time.

Even if only one piece of this triad is present, it can impact an athlete’s overall health and performance.

2. How Physical Therapy Supports Young Athletes

Physical therapy is about more than just recovering from injury—it’s about prevention, performance, and confidence. Here’s how we help:

Early Recognition: PTs spot movement issues, fatigue, or recurring injuries that could point to energy imbalance or bone stress.
Strength & Movement Training: We guide athletes through safe strength programs to protect joints and build stronger bones.
Education & Collaboration: Our therapists partner with parents, coaches, and nutrition experts to make sure athletes are fueling and training the right way.
Healthy Habits: We help athletes learn body awareness, balance training loads, and build sustainable routines—skills that carry into adulthood.

3. Why Mental Health Matters Too

Sports aren’t just physically demanding—they’re mentally challenging as well. Confidence, mindset, and resilience all play a role in how young athletes perform and recover.

For parents looking to support both the body and mind, we recommend these great podcast episodes from The Elite Competitor:

Pairing physical support with mental strategies helps girls grow not just as athletes—but as strong, confident young women.

4. Takeaway: Strong Bodies, Strong Futures

The Female Athlete Triad can be serious, but with the right guidance and care, young athletes can thrive. Physical therapy gives girls the tools to stay healthy, prevent injury, and build confidence as they grow.

At Rausch PT & Wellness, we’re here to support your athlete’s journey every step of the way—whether it’s injury prevention, recovery, or building a strong foundation for future success.

📞 Want to learn more about supporting your young athlete? Call us at (949) 276-5401 or stop by Rausch PT to talk with our team.

👉 Check out The Elite Competitor’s free training on how to best support your girl athlete with confidence, encouragement, and the tools she needs to thrive.

Signs of Tight Hips and How They Impact You

Posted on July 1, 2025August 9, 2025 by rauschpt

Tight hips can subtly impact your daily life and activities, causing discomfort or limiting your movement. Recognizing the signs of restricted hip mobility is key to preventing issues and improving your overall physical well-being. Read on to identify when tight hips might be hindering you and discover ways to address them.

At Rausch Physical Therapy, our mission is simple: to provide you with the best care possible, helping you return to what you love as quickly as possible. We provide personalized one-on-one care to help you reach your wellness goals. Unlike other PT clinics, your personal Rausch physical therapist will be by your side throughout your entire treatment; we don’t just treat the injury—we condition the body as a whole to get you feeling better, faster. Let’s talk!

YOU WANT BIGGER arms and a chiseled chest. Oh, and don’t forget stronger legs—super important. Oh, and a resilient core, too! So the last thing you want to do is train your hips—we get it. But here’s the thing: Your lack of hip TLC just may be holding you back.

Yes, really. Sure, there was a time when hip mobility mattered only if you were doing Jean-Claude Van Damme splits on Volvo trucks. But these days, more and more trainers are recognizing that tight hips can stealthily wreck nearly every part of your life. New hip stretches and exercises often flood FitTok, and a Google search for “hip mobility” turns up about 1 million results.

So whether you’re trying to slash your half-marathon time, crush a CrossFit WOD, or just keep up with your kids on the playground, buttery-loose hips can help. The best part is it doesn’t take much to train your hips. All you need to do to start: understand the answers to these five questions.

When Are My Tight Hips Hindering Me the Most?

EVERY SINGLE TIME you stand up after a few hours of sitting. When you’re sitting, whether you’re at your desk for the whole morning, on a long roadtrip in a car, or stuck on a ten-hour flight to Europe, your hip flexors, the muscles that help bring your thigh to your chest, wind up trapped in a shortened position, unable to stretch out. Your glutes, meanwhile, are in an ultra-relaxed, stretched position. When you stand, you’re often left with a nagging tightness in the front of your hips.

What’s So Bad About That Tightness in My Hips?

WHEN YOUR HIP flexors are tight and your glutes aren’t strong, you may struggle to position your pelvis to support your spine. Your pelvis shifts into something called anterior pelvic tilt, the top of the pelvis tipping forward just slightly, butt sticking out a bit, Instagram-model style. This causes your lower back to arch in places it shouldn’t, and that can create serious issues, compressing the discs in your lower back, says Boyce. It also prevents you from being powerful during exercises like deadlifts and squats, as well as other activities, like running and jumping.

How Exactly Do Tight Hips Effect My Running and Jumping?

QUICK, STAND UP. Place your hands on your hip bones. Now squeeze your glutes as hard as possible. See how your hips shift forward ever so slightly? This position is called hip extension, and this motion helps propel you forward (if you’re running) or upward (if you’re jumping). If your hip flexors are tight, your glutes can’t “contract the way that they’re supposed to when they’re supposed to,” says Boyce—and that limits your speed and vertical leap.

Should I Stretch My Hip Flexors to Loosen Them?

AND STRENGTHEN THEM! Weak hip flexors cause other problems. Try this: While standing straight, lift your right knee as high as you can. Can you get your knee higher than your hip? If you can’t, you’re hurting your running ability by limiting the length of your stride. “The stronger your hip flexors are, then the more powerful and efficient your knee drive is going to be,” says Faris Khan, C.S.C.S., the creator of the Men’s Health Summer Strength Challenge. To compensate, you may also round your back more than you should need to during everyday tasks.

What Else Does Poor Hip Mobility Hurt?

YOUR ABILITY TO change direction. Ideally, you’re able to turn your hips one way and your shoulders another, a key trait that defines agility. And even if you’re not an NFL cornerback, lacking that movement can cost you, making it harder to move quickly if you’re dodging somebody while rushing to catch your train—and harder to run down your daughter in a game of tag, too. The bright side: Just a few simple drills can ensure you’re preserving you hip mobility—although we should all leave the splits to Van Damme.

How to Stay Hip

AIM TO DO at least 1 of these 3 drills in your workout warmups every day to make sure you’re giving your hips plenty of TLC. Do 2 or 3 sets.

Hip Circles

Take your hips through their greatest range of motion. Start on all fours, knees beneath hips. Keeping your knee bent, lift your right leg outward to the right, then rotate it in a wide arc so that your right foot points toward the ceil-ing. Reverse the movement back to the start. Repeat 6 to 8 times per side.

Seated Hip Lift

Build hip flexor strength. Sit on the floor, chest up, legs straight, a kettle-bell or another object just outside your right ankle. Keeping your legs straight, lift your right leg over the object and touch your heel to the floor; return to the start. Do 8 to 10 reps per side.

Crescent Lunge

To loosen tight hip flexors, set up in a half-kneeling stance, right knee on the floor. Squeeze your right glute and push both hips forward; as you do this, reach your hands overhead. Hold for 2to 3 seconds, then return to the start. Do 3 to 5 reps per side.

Struggling with discomfort or limited movement due to tight hips? Don’t let it hold you back! Call our physical therapy center today at 949-276-5401 and take the first step towards a more comfortable, active life. Our comprehensive approach helps you heal faster, move better, and stay stronger for the long run. For more tips, you can also connect to our IG.

Reference: [https://www.menshealth.com/fitness/a64578236/hip-mobility-plan/]

How to Recover Faster from a Sprained Ankle

Posted on April 1, 2025April 29, 2025 by webadmin

A sprained ankle can be a painful and frustrating setback, whether you’re an athlete, a busy parent, or someone who simply enjoys staying active. While rest is essential, there are proven PT strategies to speed up recovery and get you back on your feet faster. Don’t let a sprain slow you down—let’s get you moving again! Remember, we have StretchFix and Rx Massage support as well, and 101 other tools to get you moving and feeling your best. Just pop in and meet us!

Sprained Ankle

A sprained ankle is a common injury that occurs when the ankle ligaments are torn or stretched too far, often after a fall, or if you roll or twist your ankle. The majority of sprains heal on their own but treatment to strengthen the injured muscles can prevent future sprains.

Overview

What is a sprained ankle?

A sprained ankle is a common injury when the tissue that connects your ankle bones and supports your ankle (ligaments) is torn or stretched beyond its limits, often after a fall, ankle roll or twist.

What is the difference between a sprained ankle and a broken ankle (ankle fracture)?

A sprained ankle is when the ligaments in your ankle are torn. A broken ankle or ankle fracture is when one or more of the bones in your ankle break. Severe sprains and fractures have similar symptoms (pain, swelling, bruising, tenderness) and are both caused by twisting or rotating your ankle, tripping or falling, or trauma to your ankle. Sprains heal faster, but it can take up to six weeks for a broken ankle to heal.

Who does it affect?

Anyone, at any age, can sprain their ankle. Sprains are most common in athletes during sporting events but can happen during everyday activities as well.

What are the types of ankle sprains?

There are three types of ankle sprains based on how much ligament damage occurred:

Grade 1 (Mild). The ligament fibers stretched slightly or there is a very small tear. Your ankle will have minor swelling and tenderness to the touch.
Grade 2 (Moderate). The ligament is torn, but it isn’t a complete tear. Your ankle has swelling over the injury and it hurts to move.
Grade 3 (Severe). The ligament is torn completely. Your ankle has significant swelling, the injury is painful and walking is difficult.

What are the symptoms of a sprained ankle?

The symptoms of a sprained ankle include:

Pain, especially when putting weight on your ankle.
Tenderness to the touch.
Swelling.
Bruising.
Difficulty walking.

Symptoms and Causes

What causes a sprained ankle?

Rolling or twisting the ankle causes ankle sprains. The most common ankle sprains are the result of:

Falling or tripping on uneven surfaces.
Landing incorrectly after a jump.
Losing balance.
Participating in sports that involve rolling or twisting your foot (basketball, football, soccer, tennis).

Diagnosis and Tests

How is a sprained ankle diagnosed?

Your healthcare provider will diagnose your sprained ankle after a physical examination of your foot and ankle to identify your range of motion and determine which ligaments are affected. The physical exam is typically followed by an imaging test, like an X-ray.

How do I know if I sprained my ankle?

If you fell or twisted your ankle, and the injury causes you pain, swelling, bruising and you have trouble walking, you can assume that you have a sprained ankle. Visit your healthcare provider and they’ll assess the injury, confirm the diagnosis and offer a treatment plan.

Management and Treatment

How is a sprained ankle treated?

For the majority of ankle sprains, healthcare providers recommend using the PRICE method for the first 24-48 hours after injury. PRICE stands for protection, rest, ice, compression and elevation.

Protection. Use crutches or apply a splint or brace to limit use of your injured ankle.
Rest. Limit physical activities that may cause stress to the sprain (no running, jumping, exercising).
Ice. Apply ice or a cold pack in a towel to your ankle in 20-minute increments to reduce swelling.
Compression. Gently wrap your ankle in an elastic bandage to help decrease swelling.
Elevation. Raise your ankle on pillows while you’re sitting or lying down so that it’s higher than your heart.

If your sprain is very painful and swollen or you’re having trouble walking and putting pressure on your ankle, visit your healthcare provider for treatment.

What medications are used for a sprained ankle?

Anti-inflammatory drugs, like ibuprofen, may help alleviate pain and swelling from the sprain.

How long will my sprained ankle be swollen?

Swelling normally doesn’t appear immediately. It could take several hours to develop. If you develop swelling, it could last up to 48 hours for a mild to moderate sprain. Swelling on severe sprains may last longer until your torn ligament heals.

Can I walk on a sprained ankle?

Your healthcare provider may recommend the use of crutches, a boot or a brace/splint to keep weight off of your ankle and give your ankle support and stability (protection). Putting too much pressure on a sprained ankle could worsen the sprain, cause more discomfort and prolong healing time.

Do I need physical therapy after an ankle sprain?

Your healthcare provider may recommend physical therapy to help you regain strength and mobility. Physical therapy is common for athletes, so you can return to your sport once the injury heals. There’s evidence to support physical therapy as important to proper healing.

Do I need surgery to treat my sprained ankle?

Surgery is rare to treat an acute ankle sprain. If you have long-term problems with your ankle like instability — rolling your ankle repeatedly — then your healthcare provider may recommend surgery.

Do ankle sprains heal on their own?

Most sprains heal on their own, but rebuilding strength in your ankle can help prevent future injuries. If you don’t allow your ankle ligaments time to heal, you may have long-lasting instability (chronic ankle sprains) or repeat ankle sprains. If your symptoms continue for more than four to six weeks after injury and you still feel weakness when walking on your foot, you may have a chronic ankle sprain.

Prevention

How can I reduce my risk of getting a sprained ankle?

In order to prevent ankle sprains, you can:

Maintain good muscle strength by exercising regularly.
Warm up and stretch before exercise and physical activity.
Pay attention to uneven surfaces where you’re walking or running.
Slow down or stop if you feel tired during activities or exercise.

Outlook / Prognosis

What can I expect if I have a sprained ankle?

After giving your ankle time to heal and treating the sprain according to your healthcare provider’s recommendations, you’ll be able to get back to regular activities. Your prognosis depends on your commitment to building strength back in your ankle through exercises and rehabilitation. If your ankle hasn’t healed completely or you stopped the strengthening exercises, your injured ligament could weaken and put you at risk for future ankle sprains.

How long does a sprained ankle take to heal?

The recovery time for a sprained ankle varies depending on the severity of your injury. It may take anywhere from two weeks to heal a minor sprain and anywhere from six to 12 weeks to heal a severe sprain.

Living With

How do I take care of myself?

After treating your sprain with the PRICE method, you’ll need to build back flexibility and strength in your ankle. Perform exercises recommended by your healthcare provider or physical therapist to improve your range of motion.

Physical therapy exercises include:

Motion-controlled movements without resistance.
Strength training for the muscles and tendons in the front and back of your legs.
Balance training (proprioception) to prevent future sprains.
Endurance and agility exercises for calf and ankle strength.

Early exercises in your treatment plan will not require you to turn or twist your ankle, but over time, you’ll be able to get back to regular activities that may require sudden turns (like playing football or basketball).

When should I see my healthcare provider?

You should visit your healthcare provider for severe sprain evaluation if you can’t walk after an injury and your swelling and pain haven’t improved or have gotten worse 24-48 hours after the sprain occurred.

What questions should I ask my doctor?

How severe is my sprain?
Is this a sprain or is my ankle broken?
Do you recommend I use crutches?
Should I visit a physical therapist to improve strength in my ankle?

Additional Common Questions

What’s a high ankle sprain and how does it differ from an ankle sprain?

The difference between a high ankle sprain and an ankle sprain depends on the location and ligaments that were injured. Ankle sprains are grouped into two location-based categories:

Inversion. An inversion sprain is the most common and occurs when the ankle turns in or out and the ligament on the outside of your ankle tears. Trips and falls cause inversion sprains.
External rotation. An external rotation injury tears the ligament between the fibula and tibia, known as the syndesmosis ligament. This is also called a high ankle sprain, and is a common sports injury.

Don’t let a sprained ankle keep you sidelined. Let us show you how physical therapy can help you recover faster and get back to doing what you love! At Rausch PT, our entire team, from the friendly front office staff to our dedicated aides, is here to support and motivate you in achieving your goals. We strive to provide you with the best experience every time you visit, ensuring that your personal Rausch physical therapist is by your side throughout your entire treatment. Call us today at 949-276-5401. For more tips, you can also connect to our IG.

Reference: [ https://my.clevelandclinic.org/health/diseases/22048-sprained-ankle ]

Understanding ACL Injuries

Posted on March 1, 2025March 2, 2025 by rauschpt

The Anterior Cruciate Ligament (ACL) is a crucial ligament that provides stability to the knee joint. An ACL injury, often involving a tear, can result from sudden twisting or pivoting motions, common in sports like basketball, soccer, and skiing. Symptoms typically include sudden, sharp pain, swelling, instability, and difficulty bearing weight. Explore here the causes, symptoms, and treatment options for ACL injuries.

At Rausch PT, our entire team, from the friendly front office staff to our dedicated aides, is here to support and motivate you in achieving your goals. We strive to provide you with the best experience every time you visit, ensuring that your personal Rausch physical therapist is by your side throughout your entire treatment, even supported with RxMassage if you need it!

An ACL injury is a tear or sprain of the anterior cruciate (KROO-she-ate) ligament (ACL) — one of the strong bands of tissue that help connect your thigh bone (femur) to your shinbone (tibia). ACL injuries most commonly occur during sports that involve sudden stops or changes in direction, jumping and landing — such as soccer, basketball, football and downhill skiing.

Many people hear a pop or feel a “popping” sensation in the knee when an ACL injury occurs. Your knee may swell, feel unstable and become too painful to bear weight.

Depending on the severity of your ACL injury, treatment may include rest and rehabilitation exercises to help you regain strength and stability, or surgery to replace the torn ligament followed by rehabilitation. A proper training program may help reduce the risk of an ACL injury.

Symptoms

Signs and symptoms of an ACL injury usually include:

A loud pop or a “popping” sensation in the knee
Severe pain and inability to continue activity
Rapid swelling
Loss of range of motion
A feeling of instability or “giving way” with weight bearing

When to see a doctor

Seek immediate care if any injury to your knee causes signs or symptoms of an ACL injury. The knee joint is a complex structure of bones, ligaments, tendons and other tissues that work together. It’s important to get a prompt and accurate diagnosis to determine the severity of the injury and get proper treatment.

Causes

Ligaments are strong bands of tissue that connect one bone to another. The ACL, one of two ligaments that cross in the middle of the knee, connects your thighbone to your shinbone and helps stabilize your knee joint.

ACL injuries often happen during sports and fitness activities that can put stress on the knee:

Suddenly slowing down and changing direction (cutting)
Pivoting with your foot firmly planted
Landing awkwardly from a jump
Stopping suddenly
Receiving a direct blow to the knee or having a collision, such as a football tackle

When the ligament is damaged, there is usually a partial or complete tear of the tissue. A mild injury may stretch the ligament but leave it intact.

Risk factors

There are a number of factors that increase your risk of an ACL injury, including:

Being female — possibly due to differences in anatomy, muscle strength and hormonal influences
Participating in certain sports, such as soccer, football, basketball, gymnastics and downhill skiing
Poor conditioning
Using faulty movement patterns, such as moving the knees inward during a squat
Wearing footwear that doesn’t fit properly
Using poorly maintained sports equipment, such as ski bindings that aren’t adjusted properly
Playing on artificial turf

Complications

People who experience an ACL injury have a higher risk of developing osteoarthritis in the knee. Arthritis may occur even if you have surgery to reconstruct the ligament.

Multiple factors likely influence the risk of arthritis, such as the severity of the original injury, the presence of related injuries in the knee joint or the level of activity after treatment.

Prevention

Proper training and exercise can help reduce the risk of ACL injury. A sports medicine physician, physical therapist, athletic trainer or other specialist in sports medicine can provide assessment, instruction and feedback that can help you reduce risks.

Programs to reduce ACL injury include:

Exercises to strengthen the core — including the hips, pelvis and lower abdomen — with a goal of training athletes to avoid moving the knee inward during a squat
Exercises that strengthen leg muscles, particularly hamstring exercises, to ensure an overall balance in leg muscle strength
Training and exercise emphasizing proper technique and knee position when jumping and landing from jumps
Training to improve technique when performing pivoting and cutting movements

Training to strengthen muscles of the legs, hips and core — as well as training to improve jumping and landing techniques and to prevent inward movement of the knee — may help to reduce the higher ACL injury risk in female athletes.

Gear

Wear footwear and padding that is appropriate for your sport to help prevent injury. If you downhill ski, make sure your ski bindings are adjusted correctly by a trained professional so that your skis will release appropriately if you fall.

Wearing a knee brace doesn’t appear to prevent ACL injury or reduce the risk of recurring injury after surgery.

The Mayo Clinic experience and patient stories

Our patients tell us that the quality of their interactions, our attention to detail and the efficiency of their visits mean health care like they’ve never experienced. See the stories of satisfied Mayo Clinic patients.

Regain strength, stability, and confidence after an ACL injury with our expert Rausch Physical Therapy. Our experienced therapists will guide you through a personalized recovery plan, helping you return to your favorite activities with renewed strength and confidence. Call us today at 949-276-5401. For more tips, you can also connect to our IG.

Reference: [https://www.mayoclinic.org/diseases-conditions/acl-injury/symptoms-causes/syc-20350738]

How to Reduce Soreness After a Workout

Posted on February 1, 2025February 3, 2025 by rauschpt

Experiencing muscle soreness after an intense workout is common. While it can be a sign of effective training, excessive soreness can hinder your progress and limit your ability to train consistently. Here we bring you some effective strategies to reduce muscle soreness, including our very own Rx Massage.

The first day or two after a new strength-training class or routine can be rough. Not only are you physically tired from exercising, but you’re also feeling so sore that it’s difficult to even lift your arms or bend down to tie your shoes. This pain you’re feeling is known as delayed onset muscle soreness, often referred to as DOMS, and it usually appears 24 to 48 hours after your weight-training session. Ease your muscle soreness after lifting weights with tried-and-true techniques such as foam rolling, light movement and heat therapy.

What Is DOMS?

A little bit of soreness or even mild pain during and after a bodybuilding session isn’t a bad thing; it just shows that you worked hard while lifting those weights. However, when you quickly increase the intensity or the amount of weight you’re lifting, your muscles react accordingly — and that reaction might be painful.

Researchers aren’t 100 percent sure what causes DOMS, but the pain can likely be attributed to small tears in the connective tissue around the muscles. As your muscles repair themselves, they get stronger — and that means you’re less likely to experience the same amount of soreness the next time you lift weights at that intensity level.

The pain from DOMS usually peaks around 48 hours after heavy exercise and gradually fades around 72 hours after the workout. Delayed onset muscle soreness differs from acute muscle soreness, which is what you feel during and immediately after weight training.

Keep in mind, especially if you’re new to weight training, that there’s a difference between acute or delayed onset muscle soreness and other types of pain that could indicate something is seriously wrong. If you feel a sharp pain — as opposed to mild soreness — that prevents you from moving a body part, you should visit a doctor. You might have done more damage than you previously realized.

Additionally, pain in an area that’s swelling or bruising or that doesn’t get better after several days merits a visit to a health care professional. A severe case of DOMS could indicate rhabdomyolysis, a rare but serious condition that’s caused by injury to your skeletal muscles. When rhabdomyolysis occurs, potentially toxic compounds are released into the bloodstream, which can lead to dangerous complications such as kidney failure.

Massage and Foam Rolling

If you can swing the cost of a professional massage or have a willing partner who will knead a sore area, massage therapy can certainly help decrease the pain brought on by DOMS. A 2017 review of studies published in Fronts in Physiology determined that massage therapy after intense exercise does wonders for getting rid of DOMS pain, as well as improving muscle performance in the future.

If an actual massage isn’t in the cards, the second-best scenario is self-myofascial release, which is the fancy term for giving yourself a massage. This is most easily done by foam rolling. Use the foam roller by positioning the targeted area over the roller and slowly but firmly pressing your body down, pushing on the sore spot for between 30 and 90 seconds. Release the pressure and repeat if necessary. You can also target the sore muscles, such as your calves, by rolling your body over the roller.

A study published in the Journal of Athletic Training in 2015 found that foam rolling for about 20 minutes immediately after exercise, as well as every 24 hours afterward, effectively reduces the symptoms of DOMS.

The stiff foam allows you to put a good amount of direct pressure on sore areas, which helps break down the tightness that can be causing some of the pain. If you have pain in a muscle that’s hard to get to with the long, cylindrical shape of a foam roller, use a tennis or lacrosse ball in the same manner to pinpoint the sore muscle.

Vibration Therapy

In addition to foam rolling, vibration can soothe sore muscles caused by heaving weightlifting. Apply a handheld vibration device directly on the sore muscle to increase bloodflow to the area, improve circulation and help the muscle repair itself more quickly.

A study published in 2018 in the Journal of International Medical Research that included more than 250 participants concluded that vibration is a useful form of physiotherapy to reduce the effects of DOMS, though the study authors noted that the effects need more research before it can be definitively stated that vibration wards off muscle soreness.

Food and Beverages

In case you need any more proof that food is integral to athletic performance, consider its effect on DOMS, advises 2014 research published in the Journal of Exercise Rehabilitation:

Caffeine: The caffeine found in coffee, tea, some colas and chocolate, among other foods and beverages, blocks the adenosine receptor, which can deactivate the central nervous system and can decrease the effects of DOMS.

Omega-3 fatty acids: The omega-3 fatty acids in fatty fish, walnuts and chia seeds might decrease exercise-induced inflammation, which could reduce overall DOMS symptoms.

Taurine: A number of animal products, such as meat, fish and dairy, contain taurine, and this organic acid that’s found in skeletal muscle could have an effect on pain relief when it comes to sore muscles from DOMS, though it’s not fully understood how the compound works to lessen the pain.

Polyphenols: A component of plant-based phytochemicals, polyphenols — specifically, in cherry juice — could reduce inflammation that is related to DOMS pain. Beet juice also contains polyphenols.

Old-fashioned water can help decrease the severity of DOMS too, so drink up to make sure you stay hydrated during and after a heavy workout.

Light Exercise

When your body aches from bodybuilding muscle pain, it’s tempting to take the day off to recover. Rest days are an important part of a weightlifting routine, allowing those muscles to repair themselves and grow even stronger.

However, a little bit of light exercise, such as taking a walk or hopping on the recumbent bike or elliptical machine, can help decrease the pain from DOMS. If you’re really sore, try a swimming workout — the buoyancy of the water might feel soothing on those aching muscles.

The American Council on Exercise says it’s safe to exercise when you’re experiencing delayed onset muscle soreness, as long as you’re not at risk of overtraining or putting undue stress on ligaments or tendons.

Heat and Ice

Both heat and ice therapy have their purposes when it comes soothing muscle pain. Heat increases blood flow to the area, which can decrease pain, while ice reduces swelling and inflammation.

If you’re only going to do one, stick to applying heat for about 20 minutes every hour to decrease joint stiffness, reduce tension in the muscles and help heal soft tissue by improving blood circulation in the area. Research published in 2017 in the Clinical Journal of Sports Medicine determined that applying heat immediately after heavy exercise is effective at reducing soreness, as is applying it 24 hours later, though to a lesser extent.

To apply heat safely, wrap up a heating pad in a towel and apply it directly to the sore area. Make sure not to burn your skin when trying to reduce the pain of DOMS.

Additionally, you can alternate heat and ice after a heavy workout, in an effort to rapidly narrow and widen blood vessels. This technique isn’t meant to reduce pain necessarily, but rather reduce swelling and get your muscles back into shape if you need to use them for another workout the next day.

What Not to Do

The fitness industry is rife with myths and legends, including those surrounding how to relieve sore muscles. For example, scientists used to think sore muscles were caused by lactic acid buildup in the muscles, though that’s now been proven to be untrue. More than three-quarters of the lactic acid that builds up in your muscles during exercise dissipates within a couple of minutes of ending your workout, according to the ACE Physical Therapy & Sports Medicine Institute.

Although the placebo effect is real, meaning that if you think a pain relief method is working, you’re likely to feel that relief, there are some long-touted relief methods that aren’t likely to actually alleviate much of your soreness.

Reconsider taking an NSAID: With any type of body ache, it’s tempting to reach for the painkillers. Nonsteroidal anti-inflammatory drugs, or NSAIDs, stop the body from creating prostaglandins, which decreases pain and inflammation. However, research hasn’t supported the use of NSAIDs in reducing muscle soreness. In fact, a study published in 2012 in Sports Medicine indicated that longer-term NSAID use could be detrimental to muscle growth.

Hold off on the Epsom salts: You can add Epsom salts to your hot bath water because they feel nice, but don’t expect to get any sort of relief out of it. Transdermal magnesium, which is the scientific term for Epsom salts, doesn’t have much research backing up its use in the tub.

Perform dynamic stretches: Dynamic stretches mimic functional movements and can improve mobility and range of motion, but static stretches — the kind where you reach and hold — won’t have much of a long-term impact on DOMS.

Preventing DOMS

As the saying goes, an ounce of prevention is worth a pound of cure. To avoid the pain of DOMS, be consistent in your weightlifting routine — weekend warriors are the ones most likely to experience DOMS because their muscles aren’t adapting to the stress of weightlifting or other exercises.

When you feel yourself getting stronger, increase your weight size gradually; too big a jump is a sure way to feel the ache a day or two later. Other tried-and-true ways to prevent DOMS, rather than treat the pain after the workout, include:

Do a warmup first: Before you start lifting weights, do a five-minute warmup to decrease the chances of DOMS. A warmup, such as light jogging or dynamic stretches, gets blood flowing to the muscles and prepares them for the burden they’re about to bear.

Finish with a cool down: A cool down brings your heart rate back to its normal level and helps regulate your blood flow, helping to alleviate later muscle soreness.

Wear compression garments after you lift weights: Research published in 2014 in the British Journal of Sports Medicine determined that wearing compression garments after a workout could help reduce muscle damage and, therefore, the pain of DOMS. A meta-analysis of studies published in 2016 in Physiological Behavior on this same topic confirmed this conclusion.

Continue to work out: Once your muscles have repaired the tears that caused DOMS, they will be bigger and stronger. Next time you lift weights at the same level, you won’t feel quite so sore. If you take a break from lifting, however, and then go back to it, you might feel those sore muscles after a heavy lifting session once again.

Ease muscle tension and improve your overall well-being. Our expert physical therapists can help you alleviate pain and prevent future injuries. We can also support with Rx Massage and StretchFix. Lots that we can do to help you with your discomfort, pain, and mobility! Call us today at 949-276-5401. For more tips, you can also connect to our IG.

Reference: [https://www.livestrong.com/article/90703-eliminate-soreness-after-lifting-weights/]

New Year, New You: Reasons to Consider PT

Posted on January 1, 2025December 31, 2024 by rauschpt

Physical therapy isn’t just for athletes. Whether you’ve injured yourself, recovering from surgery, or dealing with chronic pain, a physical therapist can help. They can provide personalized treatment plans, teach you exercises to improve your mobility and strength, and help you manage pain. So, if you’re struggling with any physical limitations, start 2025 addressing your pain. You don’t need to live with a lack of mobility or with that discomfort! We have 101 ways to help!

Physical therapy provides so many benefits that you may not realize all the reasons it’s worth a try.

Physical therapy is a proven treatment method that helps people heal from injuries, disabilities and health conditions. Some of its many benefits include pain management, improved mobility and muscle strengthening.

Each person’s needs and goals for physical therapy are unique. After a therapist does an evaluation of your condition and reviews your medical history, together you will establish short and long term goals. The therapist will then create a routine to help you meet those goals. Exercise is a main component of physical therapy, but recommended treatments may also include posture correction and alignment, balance and coordination training, and stress-relieving routines.

We can also support your physical therapy with massage!

Here are 7 common reasons to seek physical therapy treatment:

Pain management: Therapeutic exercises and manual therapy techniques can help relieve pain and restore muscle and joint function. Physical therapy can help reduce or eliminate the use of opioids for pain relief.
Mobility improvement: Stretching and strengthening exercises help restore your ability to move better at any age. Whether you have a chronic condition like arthritis, are recovering from an injury or are managing age-related mobility issues, physical therapy may help.
Surgery avoidance: If physical therapy helps you manage pain or heal from an injury, surgery may not be needed. If you do need surgery, pre-surgery therapy can help you go into surgery in better shape, which can help speed recovery.
Sports injury recovery: Physical therapists can design recovery or prevention exercise programs to ensure a safe return to a sport. Some injuries that can be treated during physical therapy include tennis elbow, groin pulls, shin splints, hamstring strains, shoulder injuries, sprained ankles, knee injuries and Achilles tendinitis.
Stroke recovery: Physical therapy helps strengthen weakened parts of the body and improve posture and balance after having a stroke. Therapists can also improve stroke patients’ ability to be more independent by helping them return to performing everyday tasks.
We can also support your physical therapy with massage!

Fall prevention: Physical therapy can improve coordination and balance, which reduces the likelihood of falls. Therapists can also recommend assistive devices and provide training on the proper way to use these devices to improve safety and reduce fall risk.
Health condition management: In addition to treating ailments such as arthritis and sports injuries, some physical therapists offer specialized management of health conditions, such as bowel or urinary incontinence, breast cancer, fibromyalgia and lymphedema, among others.

Regardless of your reason for starting physical therapy, being patient and persistent is the best way to see lasting results and continued improvement.

Start 2025 feeling your best. Our experienced Rausch physical therapists can help you take the first step toward a pain-free life. Call us today at 949-276-5401. For more tips, follow us on Instagram.

Reference: [https://www.guthrie.org/blog/7-common-reasons-go-physical-therapy]

How to Prevent and Treat Shin Splints

Posted on December 1, 2024December 1, 2024 by rauschpt

Shin splints, a common overuse injury, can cause significant pain and discomfort for athletes and active individuals. Characterized by pain along the inner edge of the shinbone, shin splints often result from repetitive stress and improper training techniques. Follow our practical tips to help you overcome shin splints and return to your favorite activities. A physical therapist (PT) can be instrumental in helping you recover and preventing future issues. Gait and biomechanics analysis, customized strengthening and stretching, manual therapy, and pain management — there are 101 tools in our toolbox to assist with your discomfort. Let’s talk!

What are shin splints?

Shin splints refer to pain and tenderness along or just behind the large bone in the lower leg (the tibia).

What causes shin splints?

Shin splints most often happen after hard exercise, sports, or repetitive activity. This repetitive action can lead to inflammation of the muscles, tendons, and thin layer of tissue covering the shin bones, causing pain.

What are the symptoms of shin splints?

These are the most common symptoms of shin splints:

Pain felt on the front and outside of the shin. It’s first felt when the heel touches the ground during running. In time, pain becomes constant and the shin is painful to the touch.
Pain that starts on the inside of the lower leg above the ankle. Pain gets worse when standing on the toes or rolling the ankle inward. As the shin splint progresses, the pain will increase.

The symptoms of shin splints may look like other conditions or medical problems. Always talk with your healthcare provider for a diagnosis.

How are shin splints diagnosed?

Your healthcare provider can most often diagnose shin splints by reviewing your medical history and doing a physical exam. X-rays are often needed.

How are shin splints treated?

Your healthcare provider will figure out the best treatment based on:

How old you are
Your overall health and medical history
How sick you are
How well you can handle specific medicines, procedures, or therapies
How long the condition is expected to last
Your opinion or preference

The best course of treatment for shin splints is to stop any activity that’s causing the pain until the injury is healed. Other treatment may include:

Stretching exercises
Strengthening exercises
Cold packs
Medicine, such as ibuprofen
Running shoes with a stiff heel and special arch support

Can shin splints be prevented?

You may be able to prevent shin splints by wearing good fitting athletic shoes. Also, gradually increase the intensity, duration, and frequency of a new exercise routine. It may also help to switch between high impact activities and low impact activities such as swimming or cycling.

Overcome shin splints and achieve your fitness goals. With a tailored plan from a Rausch Physical Therapist, you’ll not only recover more quickly but also learn strategies to prevent shin splints from recurring, so you can stay active and pain-free! Call us today at 949-276-5401. For more tips, follow us on Instagram.

Reference: [https://www.hopkinsmedicine.org/health/conditions-and-diseases/shin-splints]

Getting Back to Life After a Fracture

Posted on November 1, 2024October 27, 2024 by rauschpt

Recovering from a fracture doesn’t need to feel like a challenging process, especially with the guidance of Rausch PT. With proper care, patience, and a commitment to rehabilitation, it is possible to regain strength, mobility, and a sense of normalcy. We provide valuable information on the healing process and rehabilitation techniques to help you navigate your recovery journey and return to your daily activities.

If you’ve recently had a fracture, you’re probably eager to get back to your life. Osteoporosis doesn’t affect how quickly your bones heal. Most fractures are better in 6 to 12 weeks.Chances are, you’ll likely spend many of those weeks at home. Learning to get around can take time, but you can do some things to get back to your normal activities more quickly and stay healthy while you’re at it.

Be Patient

After a fracture, you have to learn how to move again. For example, if you had a spine fracture, you might need to bend and lift differently than you did before. Or if you broke your wrist, you may not be able to get dressed on your own right away.

No matter which bone you broke, it may take longer to do things like wash the dishes or get groceries out of your car. That’s OK. Your goal should be to do each thing safely, not quickly.

Ask for Help

It might sound like the opposite of what you should do, but one of the best ways to get back to doing things on your own is to let other people help you. If you push yourself too hard while you’re healing, your recovery can take longer. And it can make you more likely to have other problems, like another break.

During the first few weeks at home, you might need help shopping, cooking, cleaning, or getting dressed. You may need someone else to help you do the exercises your doctor or physical therapist recommended, too. Remember that you’ll get stronger each day.

If your doctor suggests something to help you, like a cane, walker, or reaching tool, use it. While it might seem that it keeps you from moving the way you want to, it can keep you safe and help you hurt less. And it can make it easier for you to move. That’s key: The more active you are, the better it is for your bones and overall health.

Work With a Pro

You probably won’t be able to do everything you used to, even if you’re not in a cast. Some tasks — like climbing a step stool or lifting something heavy — might be too hard for now. That’s where health professionals can help.

Your doctor may already have you working with a physical therapist (PT). They can help you learn to move your body safely to ease pain and lower the chances that you’ll have another fracture.A PT can also help you build muscle, which makes you stronger and “pads” your bones to help protect you from new fractures.You may want to think about working with an occupational therapist (OT), too. An OT helps you make changes to your living or work space and come up with smart ways to do everyday tasks. To find a therapist, visit the website of the American Occupational Therapy Association.

Share your goals with your physical and occupational therapists. They should be on the same page about what you’d like to be able to do again. Make sure they’re aware of any pain you feel. Bone and tissue pain can be an issue, even after your fracture has healed.

Prevent Future Problems

After you’ve had a fracture, it’s normal to worry about getting another one. But fear can keep you from being active and getting back into your life.

If you’re nervous, talk to your health care team about it. And take action. For example, if you’re more likely to get a hip fracture, your doctor might recommend that you wear a hip pad. Or if you’re worried about breaking another bone, your physical therapist may come up with a strength training plan that helps build muscle and bone mass.

With smart lifestyle changes and careful planning, you can stay healthy and lower your odds of future fractures.

Chances are you will also likely need to be started in the near future on anti-osteoporosis medication to reduce future risk of fracture especially if you have sustained a hip or vertebral fracture.

You also may find it helpful to talk to other people who have osteoporosis. They’ll understand what you’re going through, and you can exchange ideas and tips, too.

Take control of your recovery and get back to doing what you love. Our personalized physical therapists can provide expert advice and practical tips to help you heal and regain your strength faster. Call us today at 949-276-5401. For more tips, follow us on Instagram.

Reference: [https://www.webmd.com/osteoporosis/life-after-osteo-fracture]

Physical Therapy for Stronger Knees

Posted on October 1, 2024October 1, 2024 by rauschpt

Knee pain can be debilitating, hindering your daily activities and overall quality of life. Physical therapy offers a comprehensive approach to address knee issues, from mild discomfort to chronic conditions. Physical therapists can help you regain strength, flexibility, and mobility through targeted exercises, hands-on techniques, and expert guidance. Here we explain to you how. Questions? Come on in and see us — we’re a knowledgeable and fun group to work with — and did you know we have StretchFix and RxMassage to support your healing and mobility?

Did you hurt your knee or have surgery? Or is it achy and stiff because of arthritis? Either way, you might feel like the last thing you should do is get on your feet and move your joint around. But often physical therapy (PT) is what your doctor suggests to get your strength back and put you on the road to recovery.

PT, or rehab as some people call it, can ease your muscle and joint pain. You’ll work with a physical therapist, a licensed professional who uses a variety of methods to help strengthen your muscles and make your body feel and move better.

Some things you might need are:

Stretches and exercises
Ice and heat
Ultrasound massage
Electrical nerve or muscle stimulation

When you get physical therapy depends on the cause of your pain. Sometimes it’s all you need for treatment. You might not need surgery.

If you do have an operation, your doctor will likely suggest at least a few weeks of therapy afterward to help you recover. They might recommend a specific physical therapy office, or you can find one near you by checking the American Physical Therapy Association’s website.

What Happens at the First Session?

You’ll work one on one with your physical therapist to come up with your treatment plan. They’ll discuss ways to rebuild the strength and movement in your leg and knee, so you can feel better and go back to doing the things you love to do.

At your first visit, your therapist will look at your leg and see how well your knee bends, straightens, and moves. They’ll also see if:

It’s hard for you to balance
You have pain in your knee
It hurts when you move your lower leg back and forth
It’s hard to stand on one leg
You have weak muscles in the front and back of your thigh, which support the knee

To figure out your trouble spots, they may ask you to hop on one leg or take a short walk on a treadmill. They may recommend you use crutches, a walker, or wear special shoes to prevent falls at home while you recover.

After the First Visit

You’ll start to work on making your leg muscles stronger, which takes some of the stress off your knee and cut your pain. Your therapist will give you exercises to do at home and show you how to practice them safely.

Strength training exercises are a key part of the PT workout. For instance, you may need to do some of these moves:

Hamstring curls
Single leg dips
Step-ups
Straight leg lifts
Wall squats
Balancing exercises

You usually start with just a few at a time and then do more as you get stronger. You may need to add weights to make your muscles work harder.

Tell your therapist if something hurts. You might have a little discomfort, but stop if you feel a lot of pain.

You could feel stiff or sore after your therapy, so plan ahead for some time to rest. Ask your doctor or therapist how to get relief from this achiness.Your physical therapist may also use electricity to help improve your leg muscle strength and knee movement. It’s a method called “TENS,” short for transcutaneous electrical nerve stimulation.They’ll put sticky patches called electrodes on the front of the thigh above your knee. A wire connects each one to the TENS machine. They turn it on, and when they do, tiny electrical signals tingle the nerves in your muscle. This boosts the flow of your blood and helps ease pain.

How Long Will It Take for My Knee to Get Better?

Your doctor or physical therapist will tell you how often you need to go to therapy. It might be several times a week for 6 weeks or longer. The amount depends on how much your knee hurts and whether or not you had surgery.

Your therapist will stay in touch with your doctor and discuss your progress. Together, the three of you can decide when you feel ready to scale back on sessions.

Regain your mobility and rediscover the joy of movement. Our personalized physical therapy programs can help you overcome knee pain and live life to the fullest. Call us today at 949-276-5401. For more tips, follow us on Instagram.

Reference:[https://www.webmd.com/pain-management/knee-pain/rehab-strengthen-knees]

Benefits of Physical Therapy for Older Adults

Posted on September 1, 2024September 3, 2024 by rauschpt

As we age, maintaining physical function and independence becomes increasingly important. Physical therapy offers a powerful tool as we age to improve mobility, manage pain, and enhance overall quality of life. Let’s explore how physical therapy can empower older adults to live life to the fullest. Age is just a number, and we’re here to help you keep moving, traveling, working, and playing—enjoying life with enhanced mobility and freedom from pain.

Donna Rice had a nagging pain in her hamstring. At 65, Rice, who lives in Scottsdale, Arizona, had been a runner for more than 40 years. Even when in pain, she didn’t like to stop running. It was key to her social life, sense of well-being, and overall quality of life.She rested, stretched, and got massages – things she thought she was supposed to do. Maybe, she thought, it would get better on its own.

But it didn’t. Even after 5 months, things hadn’t improved. Rice knew it was time to see a physical therapist. It’s something she has noticed more with age.

“Sometimes you can get away with ignoring things, but less so as you get older,” she says.

Her therapist prescribed a progressive exercise program that was specially designed for her injury. She gradually built strength without overloading her body. After a few months of consistent work, Rice was back to running.

Without it her recovery would have been far harder and may not have happened at all. That’s because physical therapists provide “fitness with clinical precision,” says physical therapist Gene Shirokobrod, DPT, of Elliott City, Maryland.

A good physical therapist doesn’t just ask where it hurts and give you some exercises, says Shirokobrod. They take the time to assess your particular movement patterns and create an individualized plan to help you increase strength and move better and without pain.In older adults, this may be especially helpful because physical therapists can catch problems that might not seem like a big deal, but could lead to bigger issues down the line.

As you age, your body changes. You start to lose more muscle and bone mass and may have trouble with formerly easy tasks like walking up stairs or standing up from your seat. Your sense of balance can start to get worse and you may feel more tired, weak, and achy.

“If you help people deal with aches and pains earlier, they’re less likely to lose strength and mobility. If they keep their strength and mobility, they can keep moving and active. You can help keep them safe and independent in their home,” says physical therapist Abby Bales, DPT, of Reform Physical Therapy in New York.

For example, Rice, the runner in Arizona, sought treatment for her hamstring injury. But she soon discovered a bonus effect of her regular physical therapy sessions: Her balance improved. And with better balance and strength, Rice is less likely to fall.

That’s more important than you might think. One in four older adults fall each year, according to the CDC. And every year falls cause broken bones, head injuries, and other problems, especially in older people. This can make it much harder to get around by yourself and live independently, especially as you age.

“Physical therapy can make a huge difference from a daily life perspective,” Rice says. “Your whole quality of life revolves around your ability to move around your house and do daily activities. It’s huge.”

You Don’t Have to Wait Until You’re in Pain

You may think physical therapy is necessary only after an injury or surgery, like a fall or knee replacement. However, physical therapy can assist with a wide variety of conditions.

Osteoporosis (brittle bones). More than half of people over the age of 50 have osteoporosis. Regular physical therapy can improve bone health and decrease bone loss.
Osteoarthritis. Your physical therapist can prescribe exercises and treatment that can lessen pain and increase your range of motion so you can do more things.
Vertigo (dizziness). A specially trained “vestibular physical therapist” can help you when you have problems with balance and dizziness such as vertigo, a problem in the inner ear.
Neurological conditions. These include conditions like Parkinson’s disease, Alzheimer’s disease, and multiple sclerosis. Physical therapy can help improve your ability to perform daily tasks and stay safe. “By working the musculoskeletal and neurological system together, you can improve function across the board,” says Bales.
Cancer. For some types of cancer pain, a PT program can lessen pain and keep you strong enough to continue in your home and work life. Physical therapist Cynthia Gormezano Suissa, a survivor of Hodgkin’s lymphoma (a type of cancer), is waiting for a double lung transplant. In her weak state, she says, it’s even more important for her to do her PT exercises so she can continue to take care of herself for as long as possible.
Incontinence. As people age, it’s more common to leak urine or always feel the urge to go. It can be embarrassing, unpleasant, and inconvenient, leading you to socialize and exercise less, which could worsen both your physical and mental health. Physical therapists with specialized training can teach you to contract, relax, and coordinate the muscles of the pelvic floor so that you can keep this problem to a minimum.

How Family and Friends Can Help

It can be tricky to navigate a new PT program for an older loved one. Start by being as supportive as you can, but try not to intrude more than necessary.

If need be, help them choose a physical therapist who understands their goals and physical needs, Bales says. You can also help guide them through Medicare or other payment options.Offer, but don’t insist, on going to the first appointment together, she says. If you do go, you can help keep track of their questions and write down information the therapist provides.

Beyond that, you can try gentle reminders to help loved ones stay accountable and consistent with their PT appointments and exercises. It’s fine to ask if they need help with their exercises. If a walk is part of the prescribed program, you could offer to join them. And if transportation is a problem, you can offer to drive them.

But, experts say, there’s a fine line between helping and pushing. Try not to nag or coddle them because that can sometimes backfire and have the opposite effect.

Where to Find a Physical Therapist

If you think you or a loved one might benefit from physical therapy, talk to your doctor. They can suggest some clinicians who are able to treat your specific needs. Ask a friend or colleague, too, if they have recommendations. The American Physical Therapy Association (APTA) has an online tool to find a physical therapist near you. In some states, you can see a physical therapist without a referral from your doctor.

Ready to help your loved ones live a more active and independent life? Our physical therapy programs can be designed to empower older adults and improve strength, balance, and mobility. Call us today at 949-276-5401. For more tips, follow us on Instagram.

Reference: [https://www.webmd.com/healthy-aging/features/physical-therapy-benefits-for-seniors]

Moving from the Couch to Completing a 5K

Posted on August 1, 2024August 23, 2024 by rauschpt

Are you dreaming of conquering a 5K but the couch seems more inviting? The good news is anyone can bridge the gap from screen time to stride time. With a smart training plan and a little dedication, that 5K finish line can be yours. Have an injury slowing you down or need help with your training? That’s where we come in!

Need a little motivation and structure to ramp up your walking routine? Want to wake up your workouts but not quite ready for a mud run? Consider trying a couch-to-5K program.

Dr. Adam Tenforde, medical director of the Spaulding National Running Center at Harvard-affiliated Spaulding Rehabilitation Network and a sports medicine physician at Mass General Brigham Sports Medicine, shares tips on what to know and do before lacing up your sneakers.

What is a couch-to-5K program?

These free or low-cost coaching plans are designed to help would-be runners train for a 5-kilometer race, which is about 3.1 miles. The programs are available online, or as apps or podcasts. They typically feature timed walking and running intervals that gradually phase out the walking over a period of about nine weeks.

Why try a couch-to-5K program?

“One purpose of a couch-to-5K program is to give you time to acclimate and start to enjoy the benefits of running and the sense of accomplishment of completing a distance safely,” says Dr. Tenforde. Running provides many cardiovascular benefits, such as lower blood pressure and a reduced cholesterol level, as well as an enhanced sense of well-being, he adds.

What’s more, adding even short bursts of running or other vigorous physical activity to a workout — a practice known as high-intensity interval training or HIIT — appears to help improve mental health, according to a study that pooled findings from 58 randomized trials of HIIT.

Are you ready to tackle a couch-to-5K?

Even though the couch-to-5K programs sound as though they’re geared for completely sedentary couch potatoes, that’s not necessarily true, Dr. Tenforde cautions. These programs often assume you can walk continuously for 30 minutes, which doesn’t apply to everyone.

For some people, an even easier, more gradual training regimen may be more appropriate. Also, keep in mind that you don’t have to run to do a 5K. Many of these races also encourage walkers to participate as well. You’ll still reap the other rewards from committing to a race, such as being more challenged and motivated — and possibly more connected to your community. Many charitable “fun runs” benefit local schools or needy families. Some are in memory of people affected by illness or tragedy. Visit Running in the USA to find 5K races near you.

What to do before you start

If you’re planning to walk or run your first 5K, get your doctor’s approval before you start training. That’s especially important if you have heart disease or are at risk for it.

Comfortable walking or running shoes are a wise investment. Shoes that are too old or too tight in the toe box can cause or aggravate a bunion, a bony bump at the outer base of the big toe. Despite suggestions that people with flat feet or high arches need specific types of shoes, studies have found that neutral shoes (designed for average feet) work well for almost everyone. Walk or jog around the store when you try them on to make sure they feel good and fit properly.

You don’t need to buy special clothes; regular sweat pants or comfortable shorts and a t-shirt will suffice. Women should consider getting a supportive sports bra, however.

Go slow and steady when training

Always include a warm-up and cool-down — a few minutes of slow walking or jogging — with every exercise session.
If you haven’t been exercising regularly, start by walking just five or 10 minutes a day, three days a week. Or, if you’re already a regular walker, add some short stints of jogging to each walking session.
Gradually add minutes and days over the following four to six weeks.
Once you’re up to 30 minutes a day, check how far you’re traveling. Keep increasing your distance every week until you reach 5 kilometers. Then slowly phase in more jogging and less walking over your route if you like.

Remember that you can always repeat a week. You’re less likely to sustain an injury if you make slow, steady progress. Pay close attention to your body and don’t push yourself too much, Dr. Tenforde advises. Former athletes who haven’t run in years may think they can pick up where they left off, but that’s not a smart move — they should also start low and go slow.

For a good couch-to-5K guide, try this beginner’s program from the United Kingdom’s National Health Service.

Train smarter, not harder! Schedule a PT consultation to prevent injuries and reach your running goals. Call us today at 949-276-5401. For more tips, follow us on Instagram.

Reference: [https://www.health.harvard.edu/blog/spring-training-moving-from-couch-to-5k-2019043016504]