Physical Therapy – Page 2 – Rausch Physical Therapy & Sports Performance

Ice or Heat?

Posted on May 15, 2020October 2, 2024 by rauschpt

One of the most common questions that patients ask their physical therapist is “so, should I ice it or heat it?”. The answer to this question differs for each injury and each patient. Icing and heating are two very useful, cost-effective, and rational ways that my patients can manage their pain when out of the clinic. Because they are key to pain management and essential to the rehabilitation process, I find myself (as the PT) explaining to each patient the difference between icing and heating. Aside from the obvious – ice being cold and heat being warm – ice and heat differ in use and therapeutic effects on the body.

When should I ice or heat?

Ice is used for any acute injury. This means that ice is best for a new injury. Think of a swollen, red, and irritated knee – this kind of injury is the perfect match for ice. Ice has been known to decrease pain while also reducing inflammation and swelling. So when my patients walk into the clinic with a swollen, inflamed, or irritated injury, I will apply ice to the injury.

Heat is for chronic injuries. Heat is most useful when the pain has been ongoing over several days/weeks/months. Think of that dull achy back pain that has been present for months. The heat has been known to decrease pain while improving blood circulation to the heated muscle. I will apply heat to my patients that walk into the clinic with muscle aches, stiffness, or those with chronic pain.

When should I avoid ice or heat?

There are specific scenarios when you should not ice or heat. You should never use ice or heat when you have impaired sensation, as you will not be able to feel if the ice or heat is burning you leading to tissue damage. Ice should also not be used if you have Raynaud’s disease, hypertension, rheumatoid arthritis, history of vascular impairments, and other medical histories. Heat should not be used if you have had a recent hemorrhage, thrombophlebitis, impaired mental awareness, malignant tissue, and other medical histories. Consult with your doctor if you have any past medical issues or have had any reactions to using ice or heat in the past before applying either ice or heat.

Bottom Line

Ice and heat are two simple, easy, and cost-effective ways to manage pain outside of the clinic and between your PT appointments. Ice is generally used when the tissue is irritated and swollen. Heat is generally used when the muscle is stiff or painful for several days.

CAUTION: Both ice and heat can cause burns and tissue damage so be careful and take the ice/heat off if causing more pain, too hot, or too cold.

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

Did you know there’s no prescription needed from a doctor to see us – but we will communicate your progress and treatment to your doctor if you’d like us too!
(949) 276-5401

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

Dear Parents: Stop Overusing Your Kids

Posted on April 24, 2019October 3, 2024 by rauschpt

Originally published August 17, 2015

Dear Parents of Young Athletes:

As a physical therapist, I have the privilege to work with many of your young all-stars. Some of your kids are here to recover from an injury as quickly as possible so they can get back to competing; others come in for injury prevention so they don’t go down again; and still more are simply going above-and-beyond to understand how their body works so they can push their limits. A few of these young athletes are simply, hyper-focused individuals, self-driven to be the best in their sport, and I’m always impressed by their desire to be here and get better. Unfortunately more often than not, your kids are here because of you, the parent.

Parents are pushing their young athletes to perform and—this is going to be hard for some of you to hear—it’s usually too hard, too much and too fast.

From talking to your kids while they’re on my table, I’ve learned that it’s not uncommon for young athletes to have practice twice a day, sometimes for up to four to six hours a day, just for one sport! Whether it’s swimming, running track, or playing baseball, what this means is that your kids are performing one repetitive, sport-specific movement pattern for hours at a time, day after day, for many, many months straight.

Our bodies were not meant to perform one type of movement pattern for the amount of time that most of these athletes are putting in. Kids used to play a variety of sports throughout the year, which provided the body with more diversity and helped avoid overusing one set of muscle groups. However, our society’s current fascination with the specialization of one particular sport has dramatically increased the tendency of our young athletes to overdevelop particular muscle groups without any counter balance. Over time, the overuse of these muscle groups results in an overwhelming demand that their young bodies simply cannot support, which then leads to the injuries plaguing our children these days.

A prime example of this issue is a young soccer player. Between high school and club games, practices and tournaments, she’s essentially playing soccer year-round. She continues to push her body over and over, month after grueling month, for just this one sport. The result? Her quadriceps become too dominate; her hamstrings, glutes and outside stabilizers are basically non-existent because of the lack of strength training in her other muscle groups. This can potentially lead to an ACL tear, which studies show are up 400% over the last decade.

So whether you like to hear it or not, the fact of the matter is kids are suffering more overuse injuries these days, which ironically leads to a decrease in their overall playing time. You think you have your kid on the path to the Olympics, but instead they’re headed to my PT table with an increased risk of surgeries and chronic joint pain later on in life.

Now don’t get me wrong, I think it’s great that these young athletes are so determined to become the next Mike Trout, Michael Phelps, Misty May-Treanor and so on, but the emphasis on overtraining is a serious issue that needs to be addressed. It all starts with you, parents! Can you be the difference maker in your young athletes’ lives?

Please take caution in playing your young athlete for more than eight months consecutively in a given year. A lot of these injuries can be prevented through multiple sport play, active rest and coming in to see one of our sport-specific PTs here at Rausch Physical Therapy & Sports Performance as soon as your child starts showing warning signs of overuse injury (Remember, if they’re in pain, they should have been in here weeks ago.)

With proper injury prevention knowledge and tools, together we can help reduce this alarming overuse injury trend and keep our kids happy, healthy and in the game much longer.

Sincerely,

Jonathan Meltzer, PT, DPT

[framedbox]

Statistics and Additional Reading:

Jonathan Meltzer graduated from the University of Redlands with a bachelor of arts in biology and a minor in physical education. Following graduation, Jonathan discovered his passion for physical therapy while working as a Physical Therapy Aide. After graduating top of his class from Loma Linda University in 2012 with a Doctorate in Physical Therapy, Jonathan began his career at Rausch Physical Therapy and Sports Performance. Jonathan’s goals are to identify limitations and treat his patients with the most recent and innovative techniques in order to maximize functional independence and obtain his patients’ individual goals.
Let’s talk! We are here to help. Give us a call for an initial evaluation and assessment. We would love to meet you.

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

(949) 276-5401

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

Six Ways to Avoid Painful “Text Neck”

Posted on April 5, 2019October 3, 2024 by rauschpt

Your screen addiction isn’t just straining your eyes and relationships; over time, your neck muscles can become stretched out and weakened while others become tight and painful as they struggle to stabilize your head in front of your body. Poor posture due to hours of mindless scrolling and tapping could be at the root of the chronic soreness and pain in your head, neck, shoulders, and back. PT Ashley Heller shares her six tips for avoiding the painful condition “Text Neck.”

BY ASHLEY HELLER, PT, MPT, RAUSCH PHYSICAL THERAPY

I constantly notice patients looking down at their phones—texting while in the waiting room, scrolling through Instagram while on the table, checking their work calendar to schedule their next appointment. These days, most everybody relies on their smartphone to stay connected to the world, and almost everyone is guilty of looking down at our phones.

While there’s no question that having technology at our fingertips is entertaining and convenient, it can also be a pain in the neck—literally. So, what can we do to prevent the pain associated with the dreaded “Text Neck?”

What is “Text Neck?”

What many people fail to realize is that repetitive or habitual postures over time related to texting, reading, and working on the computer may lead to long-term effects on the way we feel. Over time, the neck muscles become stretched out and weakened while others become tight and painful as they struggle to stabilize your head in front of your body. Poor posture over a prolonged period of time can lead to postural dysfunction resulting in chronic soreness and pain in your head, neck, shoulders, and back.
[one_half]

What’s the science?

Postural syndrome occurs when prolonged stress is placed on the neck
The average human head weighs 10-12 pounds in a neutral position
The further bent forward your head is, the more weight your neck has to support:
- 15º = 27 pounds
- 30º = 40 pounds
- 45º = 49 pounds
- 60º = 60 pounds

[/one_half][one_half_last]

Symptoms of Text Neck

Headaches or migraines
Pain in neck and or between the shoulder blades
Numbness or tingling down the arm
Shoulder pain

[/one_half_last]

Long-term effects of Text Neck

Prolonged posture strains your neck muscles and cervical facet joints, resulting in soreness and inflammation in that area. It also flattens the normal curve of your neck, which can lead to:

Headaches
Nerve pain in neck or arms
Disc degeneration or herniations
Arthritis resulting in neck stiffness, as well as arthritis in the neck joints

Text Neck also can also cause a rounded shoulders posture, which can affect the mechanics of the shoulder and may result in shoulder impingement. You’re also more susceptible to a condition called Upper Crossed Syndrome, which occurs when the muscles in the neck, shoulders, and chest become deformed causing things like a hunched back or chronic shoulder, upper back and neck pain.

Six ways to combat and avoid Text Neck

The good news is that it’s not too late to make changes to undo any damage your screen addiction may be inflicting on your body. These tips can also apply while reading or working on your computer or tablet.

1. Be aware of your posture. Pay attention to the way you are sitting or standing and how long you have been in that position.
2. Listen to your body. When you feel neck pain starting, correct your posture immediately by getting out of a slumped position, then find a neutral spine posture by sitting upright while aligning your ears with your shoulders.
3. Bring your phone up to eye level to reduce strain to your neck while you are texting.

Text with your arms supported to decrease strain to the neck.
Don’t stay in one position for too long. You now know that prolonged postures can lead to muscle strains, so get up and move around! You should also use a foam roll, tennis ball or lacrosse ball to decrease tissue tension in your upper back.
See a physical therapist. If you’re already feeling the painful symptoms of Text Neck in your neck, upper back or shoulders, schedule an appointment with a physical therapist. We’re experts in musculoskeletal dysfunction, and we can create a specific plan of care combining manual therapy and therapeutic exercises to help you find relief and change your texting habits for good.

Ashley Heller, MPT is a licensed physical therapist at Rausch Physical Therapy & Sports Performance. She received her Masters of Physical Therapy degree at California State University, Long Beach and is passionate about working with patients with shoulder, knee and ankle injuries. With background in orthopedic-related injuries and post-operative rehabilitation, Ashley believes that the combination of manual therapy and personalized therapeutic exercise program is vital to recovery. Known as the Water Sports PT, Ashley says her goal is to help her patients better understand their injuries and the plan for their road to recovery.

Click to learn more about Ashley and our other physical therapists »
Let’s talk! We are here to help. Give us a call for an initial evaluation and assessment. We would love to meet you.

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

(949) 276-5401

How to “Eat to Heal” During Recovery

Posted on March 21, 2019October 3, 2024 by rauschpt

When you are recovering from surgery or acute injury, focusing on how to fuel your body can make a huge difference in your rehab success and recovery time. PT Kevin Capata shares five simple tips to help you get started building the habits for “eating to heal.”

BY KEVIN CAPATA, PT, DPT, CSCS, RAUSCH PHYSICAL THERAPY

So, you’ve been coming to physical therapy twice per week for a month now, you’ve been doing all your exercises at home, you even had a therapeutic massage and tried Pilates! And yet, that pain in your back continues to linger. What gives?

There is more than just musculoskeletal injury that affects pain levels, in fact there are a myriad of other factors that can contribute to chronic pain, such as age, gender, weight, genetics, activity level, stress, and sleeping patterns, but the one most often overlooked is diet and nutrition. While physical therapists do not have the training and education to prescribe specific dietary plans like a dietician or nutritionist can, it is within our scope to understand how nutrition can aid or hinder our patient’s road to recovery.

When you are recovering from surgery or acute injury, focusing on how to fuel your body can make a huge difference in your rehab success and recovery time.

Don’t be scared of calories

Some patients, especially if they cannot walk or exercise like they normally do, try not to consume too many calories because they’re afraid of gaining weight while they’re recovering. While you obviously want to avoid over-eating, what is even more detrimental is under-eating and risking a caloric deficit, which will slow down recovery by stimulating muscle loss.

When you are recovering from injury, the dietary and nutritional requirements are similar to those during muscle growth. Our metabolism actually speeds up in order to help us heal–while it is a large range, we will burn somewhere between 5-50% more calories/day when recovering from injury. So if you want to recover quickly, limiting your caloric intake is not the answer!

Anti-Inflammatory foods are your friend

To prevent excessive inflammation that results from the stress our bodies go through while trying to heal from surgery or injury, the key is to fuel up with adequate nutrients and “anti-inflammatory” foods. Go for dietary fats high in omega-3, such as salmon, sardines, olive oil, walnuts, almonds, and avocado, as well as fruits and veggies high in anti-inflammatory properties, such as blueberries, strawberries, cherries, spinach, kale, and other dark leafy greens. You can search online for more anti-inflammatory food ideas, just remember that whole foods (not the grocery store, but real food that comes from the ground!) is always preferred to supplements or packaged or processed goods.

Protein is power

After the inflammatory phase of healing, you have to go through the proliferation and remodeling phases. Musculoskeletal injuries cause a decrease in your muscles’ ability to integrate protein, known as “anabolic resistance.” To ensure patients recovering from injury maintain the ability to build strength and decrease the chance of disuse atrophy, I recommend integrating at least 1.0 g/kg/BW of protein into their diet.

However, keep in mind that not all protein is created equal. When you can’t get it from natural food sources (e.g. beans, quinoa, eggs, fish, lean meats, nut butters, etc.) then look for supplements containing “whey” protein. Unless you have a dietary restriction and can’t consume dairy products, “whey” should be your first choice ; it is digested faster than other sources like soy or vegan and it has a greater anabolic response to aid in healing processes.

Five simple tips to eat to heal

“Actually it’s remarkable how much consensus there is about the fundamentals of healthy eating… diets that emphasize vegetables, fruits, whole grains, nuts and seeds, beans, lentils, water for thirst, and food that’s minimally processed. These findings have been reaffirmed again and again. The fundamentals are there.”
-Dr. David Katz MD, MPH, FACPM, FACP, FACLM (Founding Director of Yale University’s Yale-Griffin Prevention Research Center, and current President of the American College of Lifestyle Medicine)

Dr. Katz said it best, “If people stay confused about what a healthy diet is, you can keep selling the next diet book.” Doing something, anything at all, is always better than nothing at all! Take action and follow these simple tips to get started building the habits to eat to heal:

Shop on the perimeter of the grocery store. This will force you to buy minimally processed foods, and eat as close to the earth as possible.
Do not overthink it, and be realistic with yourself. You will sometimes have to resort to processed foods, such as energy bars, rice and beans, or nut butters. Just keep the “grandmother rule” in mind: If your grandma would recognize the ingredients listed on the package, then you should be good to go!
Plan ahead and do some prep work. Again, KEEP IT SIMPLE. The more you complicate things, the less likely you are to follow through with it. When you are prepared and have meals or snacks planned out, you will automatically make better food choices when those “HANGRY” moments strike. Figure out what you want to eat for the week, write out a plan and list of ingredients you may need, and take action!
Quit restricting yourself with fad diets or strict rules. This way of thinking and eating is not sustainable, and while it may lead to short term results, your long term health will suffer. Instead, eat with a purpose besides weight, looks or performance. Make eating a pleasurable experience, as it should be! Chew your food, take note of how it tastes, try new ingredients or recipes with your loved ones, and enjoy it without feeling guilty.
Start with small, short term goals, then build upon those habits. Each week decide on one new habit that you are going to be consistent with. It could be making breakfast at home each morning, cooking dinner with mainly vegetables twice per week, or just making an effort to stop eating when satisfied rather than grossly full. Regardless of the new habit, the idea is to make a few small changes and let them build upon each other.

You can make this concept of “eating to heal” complicated by asking too many questions: “Exactly what do I eat?” “How often?” “How much, and at what time?” What it really boils down to is this: Eat mainly fruits and veggies, whole grains, small portions of meat, and minimally processed foods.

For some more pointers on tasty recipes and ways to make it simple but good, check out my Instagram @thelifestylephysio and message me your questions or concerns!

Disclaimer: This content is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment.
[framedbox]
References

Katz D, reThink Food, 2016. ‘THE FUNDAMENTALS OF GOOD NUTRITION ACTUALLY HAVEN’T CHANGED FOR DECADES’.
Magne H, Savary-Auzeloux I, Rémond D, Dardevet D. Nutritional strategies to counteract muscle atrophy caused by disuse and to improve recovery. Nutr Res Rev. 2013 Dec;26(2):149-65.
Mercer L, The Role of Nutrition in Physical Therapy. NGPT.com 2017.
Wall BT, Morton JP, van Loon LJ. Strategies to maintain skeletal muscle mass in the injured athlete: nutritional considerations and exercise mimetics. Eur J Sport Sci. 2015;15(1):53-62.

[/framedbox]

Kevin Capata, PT, DPT, CSCS is a licensed physical therapist at Rausch Physical Therapy & Sports Performance. After receiving his Doctor of Physical Therapy degree at Columbia University, Kevin started his career at Rausch PT, where he used to work as a physical therapy aide. Now, Kevin enjoys helping his patients recognize and fix movement faults to help them overcome their injury or pain, as well as empowering them with the knowledge and tools to prevent re-injury or potential new injuries.

Click to learn more about Kevin and our other physical therapists »

Let’s talk! We are here to help. Give us a call for an initial evaluation and assessment. We would love to meet you.

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

(949) 276-5401

The Four Qualities of Quality Physical Therapy

Posted on March 1, 2019October 3, 2024 by rauschpt

Despite what you may believe, all physical therapy is not created equal. Too many people would rather live in pain than go to PT because they had a bad past experience. The truth is, physical therapy does work, if it’s done right. PT Jonathan shares his checklist for exemplary physical therapy.

BY JONATHAN MELTZER, PT, DPT, RAUSCH PHYSICAL THERAPY

Being a physical therapist is truly the best job; I get to talk sports, build meaningful relationships, and heal hurting people. Even after seven years, I still get excited every day to go to work and help people get back to doing what they love. Some of my favorite cases are people who wind up on my table because they weren’t getting better at another clinic. Not only do I like the challenge, I love changing their view of my profession by showing them what quality physical therapy looks and feels like.

Too many people would rather live in pain than go to PT because they had a bad first experience. The truth is, physical therapy does work, if it’s done right. So how do you know if you’re getting the quality care you deserve? Here’s a short list of things that—when all boxes are checked—makeup exemplary physical therapy.

▢ Hands-On soft tissue manipulation

If you’ve been a patient at Rausch Physical Therapy, then you know every one of your appointments consists of at least 20 minutes of hands-on treatment with your physical therapist. What you might not know is that this is not common practice! It’s mind-boggling how many PT clinics give little-to-no attention to this critical component of care.

Manual therapy doesn’t just provide specific healing, it also allows the PT to assess the tissue and its current condition to check the patient’s progress in their recovery process. For example, if I’ve been treating someone’s shoulder and they come in one day and it feels swollen, hot and restricted, this immediately tells me they’re in pain and I shouldn’t progress their exercise program until addressing the flare up.

By performing 20 to 30 minutes of manual therapy at the site of injury/pain, your physical therapist is providing the relief and care you need to get better at every single appointment. If your PT never puts her hands on you, it’s probably time to find a new PT.

▢ Specific Therapeutic Exercise Program (TherEx)

A big pet peeve of mine is clinics who make patients suffer through “THE shoulder program” or “THE knee program.” When you end up doing the same type of exercises as everyone else with no specificity or individuality, then it’s no longer therapeutic exercise, it’s just… exercise.

To me, this is just pure laziness on the part of the PT. Our profession needs to be better and commit to providing individualized TherEx programs for every single patient who walks through our door. This requires organization, planning and monitoring of the patient during their exercises; I’m always watching, coaching and training my Physical Therapy Aides as they guide my patients through each exercise, guaranteeing everyone is going to be beneficial and healing. While this may take extra time and work, it pays off in patient success and demonstrates the value in what we do.

▢ Appropriate modalities

Using modalities in replace of manual therapy is not effective (Again, this happens way too often and is a lazy approach to patient care.) However, modalities that are up-to-date and applied appropriately are great complementary tools to advance patient healing.

Hot and cold packs help your muscles and mind relax before/after manual therapy and really bring an appointment full circle. Cupping is designed for lifting up restricted soft tissue to decompress and allow for blood flow into the area to improve healing and movement. Kinesiology tape is another way to create decompression of tissue, but it can also be used for stability. Laser is directed infrared light designed to penetrate the energy systems to increase the body’s natural inflammatory system. We utilize all these modalities here at Rausch PT, but which one we use and when depends on the patient and their specific injury; so again, individualized care here is key.

▢ Personal connection

Even if your physical therapist is doing great at all of the above, you will not get better if you don’t feel valued, respected and taken care of. The human element often gets overlooked in medical settings, despite it having a huge role in treatment success and being the biggest part of patient experience.

It’s the things like being greeted warmly by your name when you walk in the door, or being treated by the same physical therapist at each appointment who knows what you and the kids did this weekend. It’s having your favorite PT Aide walk you through your TherEx program, gently correcting you and taking the time to explain why you’re doing each exercise. It’s the human connection that propels your recovery, because you’re safe and confident knowing your rehab team truly cares about you and wants you to get better just as much as you do.

Conclusion

Research shows that manual therapy alone is not enough to achieve the full benefit of physical therapy. Neither is just doing therapeutic exercises or relying on modalities. That’s why quality physical therapists combine all of the above into their patients’ treatment plans.

I know of too many patients who had bad experiences at another PT clinic, who only got one or two of the four qualities of great care, who left less than 100% satisfied or healed. I know them because they wind up on my table, and while it’s hard work to get them to trust in me and the process, seeing them achieve goal after goal is what makes my job so rewarding.

So next time you need physical therapy, be sure you receive a combination of these elements at every single appointment. You deserve quality care, and I guarantee you’ll always get it here at Rausch Physical Therapy.

Click to learn more about Jonathan and our other physical therapists »

Let’s talk! We are here to help. Give us a call for an initial evaluation and assessment. We would love to meet you.

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

(949) 276-5401

How to Activate Your Scapular Muscles to Alleviate Pain

Posted on February 20, 2019October 3, 2024 by rauschpt

BY SEAN SWOPES, PT, DPT, CSCS, RAUSCH PHYSICAL THERAPY
As a physical therapist, I find that pain in the shoulder/neck area is one of the more common reasons why patients will come to me for help. While many people will write it off to injury, stress or just part of getting older, I know that often the real culprit behind their painful symptoms is the scapula, or the “shoulder blade.” More importantly, I know that pain relief is as easy as consciously changing how your body moves.

What is My Scapula?

The position of your scapula plays a vital role in how the muscles of our neck and shoulder function, as well as how well they function depending on how it moves with motion and while sitting in resting position. Abnormalities in your “resting position” (a.k.a posture) can cause pesky pain in your shoulders and neck.

While your entire shoulder girdle (comprised of the scapula, humerus, and clavicle) connects your arm to the rest of your body, I like to think of the scapula as the hub for the shoulder and neck. The scapula can move in a variety of motions—up and down, in or out, it can even rotate and tilt—but it’s your posture that dictates how it moves. So if you have bad posture, you’re going to have more pain as your scapula moves.

Activating Your Scapular Muscles to Alleviate Pain

The two most significant posture abnormalities that affect the scapula are downward rotation (caused by overactive rhomboids and levator scapulae) and anterior tilting (caused by the pectoralis minor.) In fact, a 2014 article by the Journal of Orthopaedic & Sports Physical Therapy found that a person who has anterior tilting and decreased upward scapular rotation is predisposed for shoulder and neck pain.

So we all know that poor posture is bad and causes pain, but how can we fix it? Well, I’ve found that the most difficult part about correcting postural changes in the scapular muscles is learning how to properly recruit the muscles of the scapula, often referred to as “stabilizing the scapula.”

[one_half]

INCORRECT SCAPULAR STABILIZATION

[vsw id=”NzzyXUg3zzs” source=”youtube” width=”425″ height=”344″ autoplay=”yes”]

[/one_half]
[one_half_last]

CORRECT SCAPULAR STABILIZATION

[vsw id=”CpvLR6WfvXE” source=”youtube” width=”425″ height=”344″ autoplay=”yes”]

[/one_half_last]

Throughout your body, the more dominant muscles groups have the tendency to “turn on” first and predetermine the movement pattern. In the scapular region, the rhomboids tend to be the strongest muscles, and people will often over-recruit from them, which causes downward (counterclockwise) rotation. This completely abducts the scapula together, which in turn predisposes certain “big” muscles in the neck to be turned on all day.

The job of your big neck muscles is to produce movement, not stabilize your neck or shoulder, so you will often notice the overuse of these muscles by the formation of trigger points or “knots” in the shoulder girdle.

The correct form involves small movements, which allows the scapula to lay flush with the thorax and creates a small amount of posterior (backward) tilting in the scapula.

Three Ways to Correct the Way Your Scapula Moves

Physical therapy is not only about post-surgery rehab or strengthening muscles, it’s also about creating different movement patterns so you can correct dysfunction in the body. The difference between exercise and therapeutic exercise is the intent behind the movement; we need to have conscious control of our body and determine how it moves, as opposed to allowing our body’s muscular restrictions to determine how we move.

Here are three ways you can add intent to your movements throughout your day to change the way your scapula muscles moves and to alleviate discomfort in your shoulders and neck.

1. Practice scapular recruitment. Before you can strengthen the muscles surrounding your scapula, you first have to establish the correct way to position your shoulder girdle. Practice scapular recruitment by gradually pulling your shoulder blade back and down (the downward recruitment should cause a small amount of tilting in a posterior direction.) Once you have the basics down, you can start adding in strengthening exercises, such as rotator cuff strengthening (with a stabilized shoulder blade), 90/90 walkouts, swimmers, etc.

2. EXERCISE 1: Middle and Lower Trapezius Strengthening in an Overhead Position (Without Arm Movement). One of the most common shoulder issues is shoulder impingement, which can be affected by scapular posture. The downward (counterclockwise) rotation of the scapular decreases the subacromial space which increases the chances of impingement.

[vsw id=”4AM2S_E15ac” source=”youtube” width=”425″ height=”344″ autoplay=”yes”]

To perform the exercise, lay on your stomach and recruit the middle and lower trapezius muscles without allowing the deltoids and the rhomboids to over-dominate the movement.

3. EXERCISE 2: Middle and Lower Trapezius Strengthening in an Overhead Position (With Arm Movement). Ready for a challenge? Adding the arm movement makes this exercise a little harder and will help you strengthen those scapular muscles. Just make sure you do this correctly by initiating the movement from the scapula and not overusing your deltoids nor over-activating the upper trapezius muscle. Once you have the movement coordination established, perform the exercise on a stability ball for an added challenge.

[vsw id=”qcloPXdRoXU” source=”youtube” width=”425″ height=”344″ autoplay=”yes”]

Sean Swopes, PT, DPT, CSCS graduated from CSU Fullerton with a bachelor of science in kinesiology. He went on to receive his doctorate in physical therapy in 2015 from University of St. Augustine, and began his career here at Rausch Physical Therapy and Sports Performance. Sean is also a certified Strength and Conditioning Specialist. As a physical therapist, Sean’s goal is to help his patients understand their musculoskeletal impairments and work together to improve them.

Click to learn more about Sean and our other physical therapists »

Let’s talk! We are here to help. Give us a call for an initial evaluation and assessment. We would love to meet you.

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

(949) 276-5401

How to make S.M.A.R.T. Goals in 2019

Posted on January 15, 2019October 3, 2024 by rauschpt

No matter what your New Year’s Resolution may be, making real change requires strategic planning. PT Ashley Heller explains how setting S.M.A.R.T. goals will help you stick to your resolutions and keep you motivated every step of the way.

BY ASHLEY HELLER, PT, MPT, RAUSCH PHYSICAL THERAPY

While January is always a popular time to set goals for New Year’s Resolutions, it’s all too common for people to abandon those resolutions after the first few weeks or months. Whether your resolution is to get healthy, stop an undesirable behavior, or add something new altogether, making real change requires strategic planning.

As a physical therapist, I know achieving goals requires intentional planning; that’s why my treatment plans are comprised of small dynamic goals to push my patients beyond their current ability level. These goals constantly change and evolve as obstacles arise, setbacks occur, and the patient progresses, but I know that I need to break down the steps so the patient has a clear understanding of what they are striving for and how they will get there. Ultimately, devising and communicating a clear plan helps minimize setbacks and gets my patients better, faster.

Many people struggle when attempting to achieve lofty, long-term goals because they don’t know how to break down big goals into smaller steps. By making S.M.A.R.T. goals, people are more likely to continue toward their goal and not give up.

[framedbox]

S = Simple

M = Measurable

A = Achievable

R = Realistic

T = Timely

[/framedbox]

Simple

Broad goals (I want to lose weight) need to be simplified into smaller, more achievable goals (I’ll go to the gym once per week.) It helps to break down a complex desire into simplified mini-goals so you can “chip away” at the bigger goal. You don’t need to make big life changes all at once.

Measurable

No matter what your goal is, try to find something that you can measure your progress towards your goal. Being able to quantify progress is motivating and can be essential in reaching and achieving the goal.

Achievable

Achieving pieces of the goal is motivating to stay the course. Unachievable goals are easily abandoned. If you don’t meet your deadline for your mini-goal, that’s okay! Take a moment to analyze whether your goal was realistic. Was the goal too ambitious, did something come up, did you experience a setback? Understanding why a goal wasn’t met and identifying outlying factors that made it difficult to achieve the goal will help you restructure your plan and stay motivated.

Realistic

Keep your goals realistic and your eye on the prize! Goals that are too unrealistic are easily forgotten or may be overwhelming and deserted. Take a step back and identify why this resolution is important to you. Taking the time to identify how making this change will have a meaningful impact on your life will be a huge factor in eliminating excuses along the way.

Timely

Plan when you want to initiate making a change (it does not have to be January 1.) Setting a start date a few days or weeks in advance will help mentally prepare you for planning out the steps in a realistic timeframe. Use the time leading up to that date to plan the logistics of executing the plan. Making a schedule to achieve goals in a timely manner will help you avoid the common excuse of, “I didn’t have the time.”

Conclusion

Change often makes people uncomfortable and most would rather avoid it all together. I would argue that growth cannot happen without change. Challenge yourself to embrace change, to be uncomfortable, to celebrate your achievements big and small. Tools like setting “S.M.A.R.T. goals” and support systems like your physical therapist will help you cross the finish line in no time.

‘A ship in the harbor is safe, but that’s not what ships are built for.’ – John A. Shedd

Cheers to 2019!

Click to learn more about Ashley and our other physical therapists »
Let’s talk! We are here to help. Give us a call for an initial evaluation and assessment. We would love to meet you.

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

(949) 276-5401

How Physical Therapy Can Relieve Sciatica Symptoms

Posted on December 30, 2018October 2, 2024 by rauschpt

Whether it be because they’re undiagnosed or because their doctor just prescribed pain medication for the symptoms, many people with sciatica fail to realize that a physical therapist can actually help relieve the discomfort, pain, and weakness in their leg with manual therapy, therapeutic exercises and education.

BY ASHLEY HELLER, PT, MPT, RAUSCH PHYSICAL THERAPY

[framedbox]

If you suffer from sciatica, don’t just manage the symptoms with products or pills.

Call (949) 276-5401 to schedule an evaluation*. We’ll determine the specific cause of YOUR sciatic symptoms and design a specific treatment plan that addresses the root of the problem for long-term relief.

*You do not need a doctor’s referral to be treated by a physical therapist.

[/framedbox]
Sciatica is a general term used to describe painful sensations and/or weakness down the back of the leg–where the sciatic nerve runs–due to nerve irritation or compression. Sciatica can radiate down the buttock or back of the thigh, and it may even travel below the knee into the calf and foot.

The “sciatic nerve” is actually a group of nerves, shown in yellow.
(Image Author: K. D. Schroeder [CC BY-SA 4.0], via Wikimedia Commons)
The sciatic nerve is actually a group of nerves that exit at the lumbar spine; these nerves are responsible for supplying the legs with both sensory and motor function. People with sciatica may experience muscle weakness or uncomfortable sensations (e.g. pain, numbness, tingling or burning) down their leg.

Where and how your symptoms appear will vary depending on the specific nerve root affected, as well as the underlying pathology and its severity.

Common causes of sciatica

While there are several factors that can cause nerve irritation or compression, the most common pathologies, or “root of the problem,” are disc injuries.

- A disc bulge happens when there’s increased pressure on the disc, which causes it to bulge to one side. Sciatica can develop when this bulge compresses one of the nerves going down into the sciatic nerve. Disc bulges can develop from simple wear-and-tear as we age, which can weaken the outer portion of the disc. You can visualize a disc bulge by thinking of a water balloon being squeezed.
- A disc herniation occurs when a disc bulge ruptures, causing the inner nucleus of the disc to extrude (think toothpaste being squeezed out of the tube.) Both disc bulges and herniations may result in sciatic symptoms because they increase nerve irritation or compression.
- Degenerative changes in the spine, such as degeneration degenerative disc (DDD) and arthritis of the facet joints, may cause nerve root compression leading to sciatica.
- A condition known as Spondylolisthesis refers to a vertebral defect that results in a fracture. Vertebral defects may fracture under heavy or repetitive loads of the spine, which is commonly seen with teenagers starting to lift weight or in gymnasts. This type of fracture may result in spinal instability and nerve compression.

How your physical therapist can relieve sciatica symptoms

Many people with sciatica have no idea that a physical therapist can identify the specific cause of their sciatica and get rid of those uncomfortable symptoms with great manual therapy, targeted therapeutic exercises and education.

The discomfort, pain or weakness usually radiates down the buttock or back of the thigh, but it can even travel below the knee into the calf and foot. Peripheralization refers to the symptoms moving further down the leg away from the spine (bad), whereas centralization refers to symptoms moving out of the leg towards the spine (better.) The goal in physical therapy is to centralize sciatic symptoms to decrease pain in the leg.

Physical therapists have a number of manual therapy techniques in their toolbox to help achieve centralization, such as:

- - Increasing flexibility without stretching out the nerve
  - Decreasing pressure in the disc to alleviate nerve irritation
  - Decrease stiffness between the vertebrae to improve mobility and decrease movement restriction
  - Increase lumbopelvic stability to help stabilize the spine
  - Educate on proper lifting mechanics to reduce risk of traumatic or “wear-and-tear” injury

Conclusion

If you suffer from sciatica, don’t just manage the symptoms with products or pills. Call us right now at (949) 276-5401 to schedule an evaluation*; we’ll determine the specific cause of YOUR sciatic symptoms and design a specific treatment plan that addresses the root of the problem for long-term relief. With a few weeks of manual therapy and therapeutic exercise, we CAN relieve your pain, discomfort or weakness in your back or leg so you can get back to doing life pain-free.

*You do not need a doctor’s referral to be treated by a physical therapist.

Click to learn more about Ashley and our other physical therapists »
Let’s talk! We are here to help. Give us a call for an initial evaluation and assessment. We would love to meet you.

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

(949) 276-5401

Exercises You Should Always Do After Age 50

Posted on November 8, 2018October 2, 2024 by rauschpt

You may have seen a social media post sharing an article, “14 Exercises to Never Do After Age 50.” While the article has since been removed, it caused a huge uproar from physical therapists and other professionals in the sports medicine community. Diana Wang, PT, DPT, ATC breaks down why this article is total fake news and shares what people 50 and older should really be doing to live longer and better.

BY DIANA WANG, PT, DPT, ATC, RAUSCH PHYSICAL THERAPY
@combatphysiodocs

If you’re on Facebook, you may have seen a post in September by CBS, sharing an article published by Reader’s Digest, “14 Exercises to Never Do After Age 50.”

Some of the exercises listed in the article included:

Push-ups
Squats with weights
Bench press
Pull-ups
Deadlifts

While the article has since been removed, it caused a HUGE uproar from physical therapists (including me!), as well as athletic trainers, strength and conditioning coaches, and other professionals and experts in the sports medicine community.

If it’s not clear yet, let me tell you in no uncertain terms that the information in those articles/posts is absolutely FALSE. If this author’s logic were true, then after we turn 50 we must avoid ALL of these daily activities:

Picking up your grandkids or pets
Lifting grocery bags off the floor
Holding onto anything while you sit to stand

Honestly, when you put it into an average, daily perspective, all I can say is… unbelievable. The fact is, people 50 and older should be doing these strength training exercises even MORE!

If you don’t use it, you lose it

It’s no secret that as we get older our bodies break down, but many research studies have actually shown a correlation between muscle loss and weakness to a shorter life span. Therefore, it’s important as you age to engage in MORE strength training to not only improve bone density, independence, and stability, but also to reduce your risk of osteoporosis and chronic diseases such as heart disease and diabetes.

Basically, strength training is not just a choice for a better life, but rather a NECESSITY for a better life.

Our bodies are much more resilient than some people might try to make them out to be. With the proper direction, programming and loading, our bodies can do ANYTHING, at any age. Spreading correct information about how strong our bodies actually are is the first step in changing perspectives in the U.S. healthcare system. And if a healthcare practitioner ever tells you to NEVER do something, do yourself a favor and look for treatment someplace else—you deserve better.

Conclusion

So whether you’re 50 or 80 years old, NOW is the time to get strong and start living better. If you’re not sure where to start, get on my schedule at Rausch Physical Therapy or make an appointment with your local physical therapist for a baseline assessment and screen; your PT can develop a strengthening program tailored to your own personal needs and goals to keep you living well for longer.

[framedbox]References:

[/framedbox]

Diana Wang graduated from the University of the Pacific with a bachelor’s degree in Athletic Training. Following graduation, she knew she wanted to pursue her love for sports rehab further and received her Doctor of Physical Therapy degree in 2017 and began her career at Rausch Physical Therapy & Sports Performance. With her extensive sports background, Diana’s goal is to provide the best, most innovative care to get athletes back in the game faster and stronger than ever.

Learn more about Diana and our other physical therapists »

Let’s talk! We are here to help. Give us a call for an initial evaluation and assessment. We would love to meet you.

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

(949) 276-5401

Understanding Chronic Pain and How to Avoid It

Posted on November 7, 2018October 2, 2024 by rauschpt

If injury equals pain, you’d think that once an injury is healed, the pain would go away. So what about pain that lasts longer than the initial injury itself? PT Chris Scott explains how to keep acute injury from turning into chronic, debilitating pain.

BY CHRIS SCOTT, PT, DPT, RAUSCH PHYSICAL THERAPY

Just about everyone has felt pain at some point in their life. Whether it be a stubbed toe, a papercut or a sprained ankle, pain is the sensation that your body feels to alert you that something is wrong. If injury equals pain, you’d think that once the injury is healed, the pain would go away. So what about the pain that lasts longer than the initial injury itself?

Chronic pain is any pain lasting more than 10 weeks. Chronic pain may arise from an initial injury, or there may be an ongoing cause, such as dysfunctional movement patterns. Other times, there may also be no clear cause. Other variables, such as fatigue, sleep disturbance, decreased appetite, and mood changes, often accompany and can add to an individual’s chronic pain feeling.

Recurring injuries that become chronic conditions, such as chronic low back pain, can be a challenge for many reasons. Often times chronic pain limits a person’s movements, which can reduce flexibility, strength and stamina. This can then lead to someone avoiding important occupational or enjoyable activities, and some people can even adopt the mentality of disability and despair secondary to their fear avoidance behaviors.

How Fear Factors into Pain

Kinesiophobia, or fear avoidance beliefs, is defined as excessive, irrational and debilitating fear of physical movement and activity resulting from a feeling of vulnerability to painful injury or re-injury.

Broken down, kinesiophobia can be split into two factors:

Harmful factors which reflect the patient’s belief that something is seriously wrong with their body
Activity avoidance factors which represent the belief that avoiding exercise/activity will prevent an increase in pain

For example, if Patient A first sustained back pain when bending over to garden, he is more likely to avoid that activity because he believes pain will occur. In combination, that feeling catastrophizes as patient will in turn believe that they are in more pain secondary to the inability to participate in that activity. This newly adopted mindset leads to a vicious cycle. Over time, the inactivity that stems from this fear leads to physical and psychological consequences.

Your body does an amazing job of adapting to whatever stimulus it’s provided; with a constant feeling of pain or a continuous internal message of harm/danger, the body’s response is molded to fit accordingly. A person with kinesiophobia experiences physical changes, their sensory neurons become more sensitive, their pain sensors stay open longer, and eventually more sensors are produced. The area of your brain that is devoted to sensation actually becomes larger, and begins to overlap with surrounding areas of the cortex. That simple back strain has now transformed into a much more serious condition, all because of fear avoidance belief.

How to Combat Chronic Pain

While this all might sound like a scary, snowballing issue impossible to overcome, chronic pain is reversible—when approached properly. A great physical therapist can help their patient conquer the physical and psychological hurdles. At its core, physical therapy does an exceptional job of empowering patients to make physiological changes to eliminate physical pain. However, if you do not address the mental aspect of it, you will find yourself running into a wall.

The first step on the road to a successful rehabilitation journey is re-introducing movement patterns without pain or limitations. To achieve this, your physical therapist will design a treatment plan that combats the body’s newfound hypersensitivity using appropriate pacing and graded exposure. While you’ll most likely struggle shifting to a painless paradigm, it is essential to develop a new baseline tolerance for tasks you can perform without a flare up. Carefully increasing your threshold for discomfort will help reverse those changes so you can resume a normal activity and a pain-free life as soon as possible.

Don’t let acute injury turn into chronic, debilitating pain. Make an appointment with your physical therapist today, they’re the movement experts. Not sure where to start? Stop living in fear and come in to Rausch Physical Therapy, you can call (949) 276-5401 to get on my schedule for an evaluation today.

Chris Scott, PT, DPT is a licensed physical therapist at Rausch Physical Therapy & Sports Performance. He received his Doctor of Physical Therapy degree at University of Texas – Southwestern in 2017 where he worked in a variety of outpatient settings. Chris has the experience and foundational knowledge base to tackle any patient case thrown his way, from teaching patients with neurological disorders how to walk again to returning professional athletes to the field or court. Chris says his ultimate goal is to arm his patients with the knowledge and tools to correct dysfunction and prevent re-injury or new injuries, leaving you feeling better than ever before.

Click to learn more about Chris and our other physical therapists »

The Best Pillow Position for Avoiding Morning Neck Pain

Posted on August 22, 2018October 2, 2024 by rauschpt

Do you wake up with a stiff or aching neck every morning? Your pillow could be the culprit! PT Amanda Hurst breaks down pillow position 101 and shares her fluffy recommendations so you can get your best sleep and better morning.

BY AMANDA HURST, PT, DPT, ATC, RAUSCH PHYSICAL THERAPY

Do you wake up with a stiffness, pain or discomfort in your neck? It could be due to the position of your pillow. That’s right, your pillow is your friend and deserves to be used correctly! The purpose of a pillow is to support the weight of your head, which on average weighs about 11 lbs.

When your head is properly supported by your pillow, your neck muscles are allowed to relax or turn off, which means no muscle tension or pain in the morning. Here’s a simple four-step pillow check to help you rest easy:

If your shoulders are ON the pillow, your head will be NOT be supported! This creates increased neck extension shortening or tightening of the neck muscles, nerve impingement, and stiffness in the vertebral joints.
Tuck your pillow into the crevice of your neck and fully relax into it.
Your head should be in a neutral position, not too extended or too flexed forward (have someone check or take a picture for you.)
If your pillow does not allow your head to be in neutral, either go buy a new one or fluff that sucker up!

Click to enlarge

What is the best pillow?

If you like your pillow and it doesn’t cause pain once you make sure you’re using it correctly, then keep it! If you make the adjustments above and you’re still waking up with stiffness, nerve symptoms or pain, it’s time to try a new pillow.

Down or alternative-down is recommended
Avoid foam pillows; they have a natural resistance that can cause your neck muscles to activate to combat that resistance while you’re sleeping
No, you do not need to spend your life savings on the newest, fanciest pillow. There are some great, affordable options that won’t break the bank and will still help you achieve that neutral position you need for a great night’s sleep and pain-free morning.

Here are some of my personal favorites:

Allied Home MicronOne Anti-Allergen (synthetic down) 2-pack Pillow from Costco, $34.99
Downlite Hotel & Resort European White Goose Down Pillow collection from Costco, $44.99
Amazon also has a large variety of synthetic down or goose down pillows, keep the price low and check the return policy in case the pillow does not work for you

Amanda Hurst, PT, DPT, ATC graduated from Concordia with her degree in Exercise and Sports Science and became a certified athletic trainer in 2010. She went on to receive her doctorate in physical therapy in 2013 from Chapman University and has been practicing as a licensed physical therapist for the past five years in a variety of physical therapy settings, including hospital and private practice outpatient, acute care, and lab assisting. Her love of sports led her to Rausch Physical Therapy & Sports Performance, where her goal is to return all her patients back to their sport, recreational activity or hobby, and to keep our community active, healthy and happy.

Learn more about Amanda and our other physical therapists »

Do You Care More About Your Car Than Your Health?

Posted on June 28, 2018October 2, 2024 by rauschpt

If we have no problem spending the time or money to take our cars in for a tune-up on a regular basis, why do so many people struggle doing the same for their body? PT Ruth Meltzer explains why putting your body on a maintenance program will benefit you in the long run.

BY RUTH MELTZER, PT, DPT, OCS, RAUSCH PHYSICAL THERAPY

Do you own a car? Do you take it in for regular tune-ups? Even if there aren’t any glaring issues, I bet you do take your vehicle in to the shop every x-amount of miles to get the tires aligned, change the oil, and have an expert take a peek under the hood to ensure everything is running how it should be.

We all know that proper maintenance helps avoid costly breakdowns, long-term mechanical problems, or *gasp* having to go days without a car while it’s getting fixed. So if we have no problem spending the time or money to care for our cars on a regular basis, why do so many people struggle doing it for their body? Do you really value a car more than your health!?

We need to change the way we think about our health and wellness and finally take charge of our bodies. “Wellness” is defined as “the quality or state of being healthy in body and mind, especially as the result of deliberate effort.” We need to deliberately make the choice to get healthy and stay that way. By being your own advocate and putting your body on a maintenance program—just like you do with your car—you can keep your (musculoskeletal) parts oiled, aligned and moving correctly to avoid costly breakdowns (injuries).

Direct Access and #FastPassPT

Let’s say you’ve signed up for a triathlon, but during your second week of training you notice your shoulder bothers you after every swim. However, you’re determined to keep training, so you ignore it for weeks until the pain has become so bad that you finally decide to go see your doctor. You wait weeks to get in to see her, just to have her tell you to schedule a physical therapy appointment. By this time, months of neglect have turned a minor issue into a major injury that will now take more time, money and energy to address.

This is just like an easily avoidable car breakdown. Your check-engine light comes on (first twinge of pain), but you ignore it because of time or money or just plain negligence. You keep trucking along, until that fateful day when you break down on the side of the road (injury). Now you have to wait hours (weeks) for a tow truck (doctor’s appointment) and pay for that. Then you have to pay the mechanic to figure out the problem and fix it (PT)! Your car (body) is out of commission for weeks, and you’re stuck Ubering around (putting your training on hold) thinking how all this could have been easily avoided with better care and maintenance.

It doesn’t have to happen like this! If you live in California or any other state with Direct Access laws, now is the time to take charge of your health and come in to physical therapy for regular tune ups before you get injured or at the first inkling of pain, no doctor prescription necessary.

What Does a Wellness “Tune-Up” Look Like?

At Rausch Physical Therapy, we call tune-ups “Wellness Checkups,” and we recommend one every six months. At your checkup, a doctor of physical therapy will do a quick assessment of your body’s flexibility, strength, control, and movement to identify and address any dysfunctions. You leave with an individualized plan of care and strength and stability exercises to do at home to help prevent any potential issues down the road.

As musculoskeletal experts, physical therapists treat the body as a whole; when you come in with knee pain, we know to look at your hip, pelvis, spine and foot to see how they might be affecting your knee joint. Getting regular tune-ups with your physical therapist will help keep your alignment in check to guarantee all your parts are working like they should be. Of course, if injury does happen, you can come DIRECTLY in to see your PT as soon as you feel it. The longer you wait, the more time your muscles have to create imbalances and cause long term dysfunctions.

I hope this summer you decide to start keeping up the maintenance on your body like you keep up your car. With proper care and upkeep, you can ensure your body is always able to continue doing what you love to do and ready to handle anything life throws your way. Come see me at Rausch PT, and I’ll help you get started on a successful wellness program!

Ruth Meltzer, PT, DPT, OCS is a licensed physical therapist at Rausch Physical Therapy & Sports Performance. She received her Doctorate of Physical Therapy degree at Loma Linda University in 2012 and received her orthopedic specialization in 2015. Ruth enjoys looking at functional movements and tailoring exercises and programs to help her patients as an individual not just a body part.

Click to learn more about Ruth and our other physical therapists »

When should I ice or heat?

When should I avoid ice or heat?

Bottom Line

Dear Parents of Young Athletes:

Sincerely,

Jonathan Meltzer, PT, DPT

Statistics and Additional Reading:

What is “Text Neck?”

What’s the science?

Symptoms of Text Neck

Long-term effects of Text Neck

Six ways to combat and avoid Text Neck

When you are recovering from surgery or acute injury, focusing on how to fuel your body can make a huge difference in your rehab success and recovery time. PT Kevin Capata shares five simple tips to help you get started building the habits for “eating to heal.”

Don’t be scared of calories

Anti-Inflammatory foods are your friend

Protein is power

Five simple tips to eat to heal

Despite what you may believe, all physical therapy is not created equal. Too many people would rather live in pain than go to PT because they had a bad past experience. The truth is, physical therapy does work, if it’s done right. PT Jonathan shares his checklist for exemplary physical therapy.

▢ Hands-On soft tissue manipulation

▢ Specific Therapeutic Exercise Program (TherEx)

▢ Appropriate modalities

▢ Personal connection

Conclusion

What is My Scapula?

Activating Your Scapular Muscles to Alleviate Pain

INCORRECT SCAPULAR STABILIZATION

CORRECT SCAPULAR STABILIZATION

Three Ways to Correct the Way Your Scapula Moves

No matter what your New Year’s Resolution may be, making real change requires strategic planning. PT Ashley Heller explains how setting S.M.A.R.T. goals will help you stick to your resolutions and keep you motivated every step of the way.

S = Simple

M = Measurable

A = Achievable

R = Realistic

T = Timely

Simple

Measurable

Achievable

Realistic

Timely

Conclusion

If you suffer from sciatica, don’t just manage the symptoms with products or pills.

Call (949) 276-5401 to schedule an evaluation*. We’ll determine the specific cause of YOUR sciatic symptoms and design a specific treatment plan that addresses the root of the problem for long-term relief.

*You do not need a doctor’s referral to be treated by a physical therapist.

Common causes of sciatica

How your physical therapist can relieve sciatica symptoms

Conclusion

*You do not need a doctor’s referral to be treated by a physical therapist.

If you don’t use it, you lose it

Conclusion

If injury equals pain, you’d think that once an injury is healed, the pain would go away. So what about pain that lasts longer than the initial injury itself? PT Chris Scott explains how to keep acute injury from turning into chronic, debilitating pain.

How Fear Factors into Pain

How to Combat Chronic Pain

Do you wake up with a stiff or aching neck every morning? Your pillow could be the culprit! PT Amanda Hurst breaks down pillow position 101 and shares her fluffy recommendations so you can get your best sleep and better morning.

What is the best pillow?

If we have no problem spending the time or money to take our cars in for a tune-up on a regular basis, why do so many people struggle doing the same for their body? PT Ruth Meltzer explains why putting your body on a maintenance program will benefit you in the long run.

Direct Access and #FastPassPT

What Does a Wellness “Tune-Up” Look Like?

What our patients are saying

Crista E.

Lynne B.

Allison B.

Michael M.

Vincent M.

Deborah R.

Robert V

Valeria R.

Stay Connected