If you are looking to improve circulation, Kinesio Tape can be a great solution. Cutting strips into Kinesio Tape can allow for better movement of fluid in/out of an area.
This can help decrease the inflammation, 'bruising,' and swelling that sets in after rolling an ankle. I will demonstrate a way to tape the outside ankle. You can apply one strip or apply a cross-hatch pattern. The knee is the other common joint we use this application.
As mentioned in our last post about taping, it is imperative to clean the skin with alcohol, otherwise the tape will not stick for long.
The tape can typically be left on up to 3-5 days, although I prefer to go no longer than 2 days. That skin needs time to breathe and get some oils back. You should be able to shower with the tape; just take it easy with the washcloth over the taped ares.
If you are looking to give your knee a little extra support and stability, kinesio tape is a great solution. There are many brands out there but, for me, RockTape is the best. They even make RockTape H2O for water athletes and those who are heavy sweaters.
Below are two variations of knee taping (there are many more).
You MUST always clean the skin with alcohol. If you don't, the tape will not stay on. Also, practice applying the tape with different amounts of stretch. Pulling the tape to its 100% tension is RARELY beneficial; plus it tends not to stick as well.
Voila! Minus the wrinkled tape on the shin.
I measure out a strip that goes over the patellar tendon, located below the knee cap. Cut the strip, round the edges, and fold in half. I am make a tear down the middle, apply 50% stretch, and...
Voila, the wrap!
We sell RockTape at our clinic and use it in many of our treatment plans. if you have any questions, please let us know.
Stay tuned for more posts on kinesio tape applications.
We know exercise is important to general health but can it really help us live longer? Well, a group of researchers, published in the British Journal of Sports Medicine found that, yes, exercise can add years to your life.
In a study of 80,306 people (F 43,705, M 36,601; mean age 52 yrs) it was found that those that participated in regular games of racquet sports (tennis, badminton, squash) had a significantly reduced risk of all-cause mortality of 47%. This was followed by swimming (28%), aerobics (27%) and cycling (15%).
Furthermore, looking at reduced risk of dying from cardiovascular disease, once again racquet sports showed its superiority by significantly reducing the risk by 56%. This once again was followed closely by swimming (41%) and aerobics (36%).
It's that simple. Hone in your inner Pete Sampras, Michael Phelphs, and/or Jane Fonda and get to moving people!
The World Health Organization recommends 150 minutes per week of moderate-intensity exercise (22 minutes per day), or 75 mins per week of vigorous-intensity exercise (11 minutes per day), and a minimum of 2 sessions per week of resistance training.
Let us know if you have any questions.
Thanks to Mick Hughes for helping outline much of this article. He is a great PT in Melbourne, with a fantastic blog.
Jessica and Dominick will be talking with the community in downtown Danville at Hot Summer Nights, tonight, 8/10, from 2pm to 9pm.
There is much-to-do about foot strike, running, and injury. With thousands of research articles and even more theories and opinions, it is tough to know what really is the best running form.
Below are two sets of pictures of foot strike patterns taken at the 2016 Portland Marathon. Research shows injury correlation is not how the foot contacts ground (i.e. Fore-, Mid- or Rear-foot), but where the foot contacts ground in relation to the knee.
TOP TWO PICS: GOOD! Contact is under the flexed knee with the shin vertical (green plumb line drawn from knee to ground).
BOTTOM TWO PICS: BAD! Heel contact is well in front of the knee with the shin not vertical. The knee has with little to no flexion. These athletes are over striding and highly likely have low cadence.
Come in to SRVPT and work with one of our physical therapists who can help you with your running form, training routine, and possibly prevent injury!
Special thank you to Karl Kolbeck, PT at Rose City PT in Portland for providing the great information!
Stiff shoulders are the worst...they can affect everything from reaching overhead, picking up something heavy, and even getting a good night's rest.
There is a great stretch that targets the back of the shoulder....it's called The Sleeper. While research has been definitive of its effectiveness, it is used in clinic daily and we get great feedback from patients.
How much rotation? There are 2 ways...Old School and New School.
As a therapist (and on myself), I prefer the old school way of locking in the system and being more on top of my shoulder. Doing the new school way allows my shoulder to pop up from the ground and I lose the stretch.
The goal of this stretch is NOT TO TOUCH YOUR HAND TO THE GROUND....the goal is to feel a good stretch in the back of the shoulder and/or outside part of the arm.
Hold 5-10 sec, perform 5-10 times.
If you have any questions, please let me know! firstname.lastname@example.org
Patients always ask us “Why does my _________ hurt?” Sometimes, there’s a straight-forward answer (e.g. rolled ankle, lifted a heavy object, bit by a shark while kite surfing). Other times, especially when the pain is chronic, things get a little more complicated…
To get a better idea of how pain works, we can start with a general idea of where it can come from. The body is comprised of different kinds of tissues including skin, fascia, muscles, bones, and nerves. These tissues have sensors that detect injury and send signals to the brain, which then makes a decision: “Where is the pain occurring? How painful is this injury? How does this make me feel? What do I do now?”
With the majority of our injuries, our brains and bodies eventually shrug the pain off, even if it takes a few weeks to do so. Unfortunately, during the complicated cases, the pain signal becomes ingrained in our brains and we begin to experience chronic pain. We all know someone going through this. Taking pain medication becomes as routine as brushing their teeth. However, while medication can help, there is a limit to its effectiveness.
To truly overcome pain, an active approach is necessary to re-train the brain and body to tolerate more movement and lead to a normal lifestyle. However, what a patient can do to be active is not always clear and sometimes even scary due to the fear of making the pain worse or causing further injury.
If this is sounding all too familiar, a physical therapist can help by first discussing your pain experience and how the pain is being a detriment to your quality of life. From there, you and the physical therapist can collaborate to formulate a specific plan to get you back to kite surfing in safer waters.
Check out this short video for better understanding of pain and general ideas for better pain management. For a more specific plan on what you can do to address pain, contact our clinic to schedule a visit so we can discuss ways to help you.
It can be hard to maintain proper posture, especially if you have a desk job. Following are four keys from Carrington College that can help you sit properly as you work.
Putting these tips into practice can help you avoid the pain and discomfort caused by chronic bad posture. At the same time, it is important to realize that bad posture isn't the only cause of back pain, neck pain and headaches. Talk to your physical therapist if you need help, as he or she may identify the root cause of your discomfort and help you get rid of it.
A special thank you to Monica Gomez for assistance in writing this post.
In 2015, Golden State Warriors coach Steve Kerr had surgery to fix a ruptured disk in his low back.
Since, he has fought complications, including missing almost half of the games last year and now, missing games 3 and 4 of the playoff series against the Portland Trailblazers. Unfortunately, he could be out longer depending on how fast he recuperates.
“I can tell you if you’re listening out there, if you have a back problem, stay away from surgery,’’ Kerr told reporters. “I can say that from the bottom of my heart. Rehab, rehab, rehab. Don’t let anyone get in there.”
While San Ramon Valley Physical Therapy has helped numerous patients recover very well from low back surgery, the key take away from Kerr's message is to make sure you attempt a great rehab program before going under the knife.
In the ABC article, Spine Surgeon Dr. Steven Lee at Muir Orthopedics gives a great perspective confirming that a majority of people do not need surgery and low back pain can be solved in many different ways.
If you have questions about your low back pain, feel free to reach out to us at: email@example.com
A low back MRI can help out a great deal with understanding if there is anything wrong with the anatomical structures (like a fracture, spinal cord damage, or even cancer).
Once major diagnoses are cleared, scary words like "degeneration" and "disk bulge" may appear on the MRI report It is important to realize that these findings are very common in people without any pain.
A few smart researchers performed a study and looked at low back imaging of over 3,000 asymptomatic people of all ages and found some pretty amazing information. See a nice chart of their finding below:
The study's abstract says it best:
"The prevalence of disk degeneration in asymptomatic individuals increased from 37% of 20-year-old individuals to 96% of 80-year-old individuals. Disk bulge prevalence increased from 30% of those 20 years of age to 84% of those 80 years of age."
Imaging findings of spine degeneration are present in high proportions of asymptomatic individuals, increasing with age. Many imaging-based degenerative features are likely part of normal aging and unassociated with pain. These imaging findings must be interpreted in the context of the patient’s clinical condition."
Bottom line: Just because your MRI says there is spine degeneration, don't fret! It's part of the normal aging process. If you have back pain, skilled physical therapy can help get you moving pain-free!
Let us know if you have any questions! firstname.lastname@example.org
The therapists at SRVPT have a variety of backgrounds and are interested in sharing our knowledge with you! Check out their bios for more specific information.