Ankle sprains are one of the most common injuries, affecting athletes, weekend warriors, and even those who simply take a misstep on uneven ground. Though often dismissed as minor, a sprained ankle—when not properly treated—can lead to chronic instability, recurring injuries, and long-term limitations. The good news? With proper physical therapy, you can recover fully and regain confidence in your stride.

What Is an Ankle Sprain?

An ankle sprain occurs when the ligaments supporting the ankle stretch beyond their limit or tear. Most sprains happen on the lateral (outside) part of the ankle and can range from mild (Grade I) to severe (Grade III).

Common Symptoms Include:

• Pain, especially when bearing weight
• Swelling and bruising
• Reduced range of motion
• Instability in the ankle

The Phases of Recovery

1. Acute Phase (First 1–3 Days)Goal: Reduce pain and swelling.

• Rest: Avoid putting weight on the injured ankle.
• Ice: Apply for 15–20 minutes every 2–3 hours.
• Compression: Use a wrap or brace to reduce swelling.
• Elevation: Keep the ankle above heart level whenever possible.

Tip: This phase is crucial. Pushing through the pain can delay healing or worsen the injury.

2. Subacute Phase (Days 4–14)Goal: Restore mobility and begin gentle strengthening.

• Range of Motion Exercises: Ankle circles, alphabet movements with your toes.
• Gentle Weight Bearing: Progress from using crutches to walking with support.
• Manual Therapy: A physical therapist may use hands-on techniques to reduce stiffness.

Caution: Avoid high-impact activity or uneven surfaces during this phase.

3. Rehabilitation Phase (Weeks 2–6)Goal: Improve strength, balance, and function.

• Strengthening Exercises: Resistance band work for ankle muscles, calf raises, SIGLE LEG STRENGTH IS HUGE (single leg step ups and RDLs).
• Proprioception Training: Balance boards, single-leg stands to retrain the body's awareness of joint position.
• Functional Movements: Gradual return to activities like jogging or sports drills.

4. Return to Activity Phase (Week 6 and Beyond)Goal: Prepare the ankle for full function and prevent re-injury.

• Sport-Specific Drills: Cutting, jumping, or pivoting, depending on your activity.
• Preventive Strategies: Proper footwear, ongoing strengthening, and warm-ups.

Why Physical Therapy Matters

Many people try to “walk off” a sprain, but skipping rehabilitation can lead to chronic ankle instability or even future sprains. A licensed physical therapist can:

• Design a personalized rehab plan
• Monitor your healing progress
• Teach safe movement techniques
• Address muscle imbalances and flexibility issues

Final Thoughts

Recovering from an ankle sprain isn’t just about healing—it’s about rebuilding strength, balance, and confidence. With the right care and commitment to rehab, most people can return to their normal activities stronger than before.

If you've recently sprained your ankle or are dealing with lingering discomfort from a past injury, don’t wait. A personalized physical therapy program can get you back on your feet—and keep you there.

1. Set Up an Ergonomic WorkspaceEven if you don’t have a fancy home office, you can still make your space posture-friendly.

• Chair: Use a chair that supports your lower back. If your chair doesn't offer lumbar support, try rolling up a small towel and placing it at your lower back.
• Screen height: Your monitor should be at eye level so you’re not constantly looking down. Use books or a laptop stand to lift your screen if needed.
• Keyboard and mouse: Keep them close enough that your elbows stay bent at about 90 degrees and your wrists stay straight.

Pro Tip: Your feet should be flat on the floor. If they don't reach, use a footrest (or a sturdy box).

2. Move Frequently (Seriously!) Even with the perfect setup, staying in one position too long isn’t good for you. Our bodies are meant to move.

• Stand up every 30–60 minutes.
• Stretch your arms, neck, and back.
• Try a quick walk around the room, or some light mobility exercises.

Set a reminder or use a timer app if you tend to get lost in your work.

3. Strengthen Your Core and Postural MusclesYour posture isn’t just about sitting up straight—it’s about having the strength to maintain that position.
Here are a few PT-approved exercises to try at home:

• Wall Angels: Stand with your back against a wall and move your arms up and down like snow angels. Great for shoulder posture!
• Chin Tucks: Gently draw your head back to align your ears with your shoulders. This helps combat “tech neck.”
• Bird Dogs: On all fours, extend one arm and the opposite leg. Great for core and lower back strength.

4. Be Mindful of "Tech Neck"Looking down at your phone or laptop for hours at a time puts stress on your neck. This leads to forward head posture and tension headaches.

• Hold your phone at eye level.
• Take frequent breaks from screens.
• Practice chin tucks throughout the day.

5. Consider a Standing Desk or Desk ConverterAlternating between sitting and standing throughout your day can reduce the load on your spine and encourage better posture.

• Start by standing for short intervals (15–30 minutes).
• Use an anti-fatigue mat or shift your weight between legs.
• Avoid locking your knees or leaning on one hip.

When to See a Physical TherapistIf you’re experiencing ongoing pain or discomfort—especially in your neck, shoulders, or lower back—it might be time to consult a physical therapist. We can assess your posture, identify imbalances, and develop a personalized plan to get you moving and feeling better.

Final ThoughtsGood posture isn’t about perfection—it’s about being aware of your habits and making small, sustainable changes. By improving your home setup and staying active throughout the day, you can help prevent pain and improve your overall well-being.
Need help getting started? Contact us today for a personalized posture assessment and home exercise program. We’re here to help you feel your best—wherever you work.

1. Runner’s Knee (Patellofemoral Pain Syndrome)

• Symptoms: Pain around the kneecap, especially when running downhill or sitting for long periods.
• How PT Helps: Strengthening the quadriceps, glutes, and hip muscles to stabilize the knee and improve alignment.

2. Plantar Fasciitis

• Symptoms: Heel pain, especially in the morning or after long runs.
• How PT Helps: Stretching the calf muscles, strengthening the foot muscles, and using custom orthotics if needed.

3. Shin Splints (Medial Tibial Stress Syndrome)

• Symptoms: Pain along the shinbone, often due to overuse or improper footwear.
• How PT Helps: Adjusting running mechanics, improving flexibility, and strengthening the lower leg muscles.

4. Achilles Tendinitis

• Symptoms: Pain and stiffness in the Achilles tendon, often after intense training.
• How PT Helps: Eccentric strengthening exercises, soft tissue mobilization, and gait analysis.

5. IT Band Syndrome

• Symptoms: Pain on the outer knee, typically aggravated by running downhill.
• How PT Helps: Strengthening the hip abductors, improving flexibility, and using foam rolling techniques.

Injury Prevention Tips for Runners

1. Warm Up Properly
   • Incorporate dynamic stretches like leg swings, high knees, and lunges before running.
   • Avoid static stretching before a run—save it for post-run recovery.
2. Strength Training for Stability
   • Strong muscles absorb impact better, reducing stress on joints.
   • Focus on core, glute, and hip strength to improve running form.
3. Gradual Progression
   • Follow the 10% rule: Increase weekly mileage by no more than 10% to avoid overuse injuries.
4. Footwear Matters
   • Get fitted for running shoes based on your gait and foot type.
   • Replace shoes every 300–500 miles to maintain proper support.
5. Listen to Your Body
   • Pain is a warning sign—don’t push through it.
   • Rest and seek professional help if discomfort persists.

How Physical Therapy Can Improve Running Performance

• Gait Analysis: A PT can assess your running mechanics and suggest changes to improve efficiency and reduce strain.
• Flexibility & Mobility Work: Improved joint mobility leads to a longer stride and better running economy.
• Recovery Techniques: Manual therapy, dry needling, and therapeutic exercises can speed up recovery and keep you running pain-free.

Final Thoughts
Whether you're a seasoned marathoner or a beginner, incorporating physical therapy into your routine can help you run smarter, stay injury-free, and reach your full potential. If you're experiencing pain or want to improve your performance, consider visiting a physical therapist who specializes in working with runners.
Need help with your running mechanics or injury prevention? Contact SRVPT today!

Step Up Your Strength: Why Calf Raises Deserve a Spot in Your Routine
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If there’s one exercise that deserves more love, it’s the mighty calf raise! Whether you’re a seasoned athlete, weekend warrior, or someone just looking to improve mobility, adding calf raises to your routine can do wonders. And no, we’re not just talking about getting sculpted legs (though that’s a nice bonus!).

Why Should You Care About Your Calves?

Your calf muscles—specifically the gastrocnemius and soleus—play a major role in walking, running, jumping, and even standing for long periods. Weak calves can lead to issues like shin splints, knee pain, and even balance problems. But here’s the good news: strengthening them is as simple as rising up on your toes!

Benefits of Calf Raises

1. Stronger, More Stable AnklesEver taken a misstep and felt your ankle wobble? Strengthening your calves helps support your ankles, reducing the risk of sprains and improving overall stability. This is especially important for runners and athletes who make quick directional changes.
2. Better Balance & CoordinationThink of your calves as your body's shock absorbers. They help with balance and coordination by controlling movement and absorbing impact. Strong calves mean a lower chance of trips, slips, and falls—something we all want to avoid!
3. Reduced Risk of InjuryTight or weak calves can contribute to injuries like plantar fasciitis, Achilles tendonitis, and even knee pain. Regular calf raises keep these muscles strong and flexible, helping to prevent common lower-leg issues.
4. Boosted Athletic PerformanceWant to run faster, jump higher, or just move more efficiently? Strengthening your calves gives you the explosive power you need for sprinting, jumping, and quick movements.
5. Improved CirculationCalf raises act as a mini pump for your veins, encouraging blood flow from your lower legs back up to your heart. This is especially helpful for those who sit or stand for long periods during the day.

How to Do a Proper Calf Raise

1. Stand tall on the edge of a step, knees straight with feet hip-width apart
2. Slowly rise onto the balls of your feet, squeezing your calves at the top.
3. Lower back down with control, letting your heel drop below the step.  Feel a stretch in the calves at the bottom.
4. Repeat for 10-15 reps, 2-3 sets.

​For an extra challenge, try single-leg calf raises or add weights!

Ready to Step Up?

Whether you’re looking to improve athletic performance, prevent injuries, or simply walk more comfortably, calf raises are a simple yet powerful tool. So next time you hit the gym (or even while brushing your teeth), give your calves some love—you’ll be surprised at the difference it makes!

Need help with a strengthening routine? Our expert physical therapists are here to guide you toward stronger, healthier movement. Book a session with us today!

Here is a nice, low impact, shoulder exercise that compliments a typical gym routine with weights and machines.  Write out the entire alphabet while holding a band that comes across your body.  Pretty easy and very effective!!

The Breztel 2.0 (yes, there is a Bretzel 1.0, which is a little more difficult for everyone to get there) is a great stretch that hit many different components that need moving.  I use this as a warm up and cool down and it is even great during the day to break up long hours on the computer.

Make sure to work both sides and it will also let you know if one side is more restricted that the other.

It is great for hip and spine mobility...Now, it is not a catch ALL, but it's a good one!  Check it out!

​Let us know if you have any feedback :)

Undergoing surgery can be a daunting experience, especially for older adults. However, one of the most effective ways to enhance surgical outcomes and facilitate recovery is through pre-operative physical therapy. At San Ramon Valley Physical Therapy, we understand the unique challenges faced by our patients, and we’re here to provide guidance on how physical therapy can play a vital role in your surgical journey.

The Benefits of Pre-Operative Physical Therapy

1. Improved Strength and Flexibility
Engaging in targeted physical therapy sessions before surgery can help improve muscle strength and joint flexibility. This is particularly important for older adults, as maintaining strength can lead to better surgical outcomes. Stronger muscles support the surgical site, reducing the risk of complications during and after the procedure.

2. Enhanced Recovery Time
Patients who undergo pre-operative physical therapy often experience shorter recovery times. By preparing the body for surgery, patients can bounce back more quickly, allowing them to return to their daily activities and enjoy a better quality of life sooner.

3. Pain Management
Pre-operative physical therapy can also help manage pain levels before surgery. Techniques such as manual therapy, stretching, and specific exercises can reduce discomfort and increase mobility, making the transition into post-operative care smoother.

Common Surgical Procedures That Benefit from Physical Therapy

Several surgical procedures particularly benefit from pre-operative physical therapy, including:

- Knee Replacement Surgery: Strengthening the muscles around the knee and improving range of motion can lead to a more successful surgery and quicker recovery.

- Hip Replacement Surgery: Pre-operative therapy can enhance hip strength and stability, making it easier for patients to regain mobility after surgery.

- Spinal Surgery: For those undergoing spinal procedures, pre-operative physical therapy can help improve core strength and flexibility, which is crucial for post-operative recovery.

What to Expect from Pre-Operative Physical Therapy

When you begin your pre-operative physical therapy program, a licensed physical therapist will conduct a comprehensive evaluation. This assessment will identify areas requiring improvement and help tailor a program to meet your specific needs. Sessions may include:

- Strength Training: Focused exercises to enhance the muscles supporting the surgical site.
- Flexibility Exercises: Stretching techniques to promote range of motion.
- Education: Learning about post-operative care, including exercises and movements to avoid during recovery.

​Conclusion

Preparing for surgery doesn’t have to be overwhelming. By incorporating pre-operative physical therapy into your surgical plan, you can significantly enhance your recovery experience and improve surgical outcomes. At San Ramon Valley Physical Therapy, our dedicated team is here to support you every step of the way. If you have a surgical procedure on the horizon, reach out to us to learn more about how we can help you prepare.

In recent years, the field of physical therapy has experienced significant technological advancements that have revolutionized treatment methods and patient outcomes. One such breakthrough is Normatec compression therapy, a cutting-edge approach designed to enhance recovery and optimize physical performance. SRVPT has integrated Normatec compression therapy into their practice, recognizing its profound benefits for patient recovery. 

### Understanding Normatec Compression Therapy

Normatec compression therapy is a modern treatment modality that uses pneumatic compression to enhance circulation, reduce muscle soreness, and accelerate recovery. Developed by a physician-bioengineer, Normatec technology is designed to mimic the natural muscle pump action of the body, effectively stimulating blood flow and promoting lymphatic drainage. This therapy involves the use of specialized garments that are applied to the limbs, delivering sequential pulsing compressions that aid in the removal of metabolic waste and the reduction of inflammation.

### Enhanced Circulation and Lymphatic System Function

One of the primary benefits of Normatec compression therapy is its ability to significantly improve circulation and lymphatic system function. By applying intermittent pressure to the limbs, the therapy encourages the flow of oxygenated blood to the muscles while facilitating the removal of deoxygenated blood and metabolic waste. This improvement in blood flow and lymphatic function is particularly beneficial for patients recovering from injuries, surgeries, or those dealing with chronic conditions.

### Alleviation of Muscle Soreness and Fatigue

Muscle soreness and fatigue are common issues following intense physical activity, injury, or surgery. Normatec compression therapy is highly effective in reducing these symptoms by promoting muscle recovery and reducing inflammation. The sequential compression delivered by the therapy helps flush out lactic acid and other byproducts that contribute to muscle soreness. We incorporate Normatec compression therapy into treatment plans to help patients recover from sports injuries, post-surgical conditions, or even the general muscle fatigue that comes from everyday activities.

### Improved Range of Motion and Flexibility

Maintaining or improving range of motion and flexibility is crucial for individuals recovering from injuries or surgeries. Normatec compression therapy plays a significant role in achieving this by relaxing tight muscles, decreasing muscle stiffness, and increasing joint mobility. At SRV Physical Therapy, Normatec compression therapy is a key component of rehabilitation programs, helping patients regain their range of motion more efficiently and supporting optimal functional outcomes.

### Accelerated Recovery and Injury Prevention

Normatec compression therapy has gained recognition as an effective tool for accelerating the recovery process and preventing future injuries. By enhancing blood circulation and reducing swelling, the therapy promotes faster tissue repair and regeneration. We utilize Normatec compression therapy to shorten recovery timelines for patients with various orthopedic conditions, enabling them to return to their daily activities, sports, or work more quickly. Additionally, regular use of Normatec compression therapy can serve as a preventative measure, reducing the risk of future injuries by keeping muscles and tissues in optimal condition.

### Personalized Treatment and Patient Comfort

At SRVPT, patient care is a top priority, and the clinic is dedicated to providing individualized treatment plans that meet each patient’s unique needs. Normatec compression therapy offers customizable options, allowing therapists to adjust the intensity and duration of the treatment based on the patient’s comfort level and response. The therapy sessions are designed to be comfortable and non-invasive, ensuring that patients experience optimal relaxation and effectiveness during their recovery journey. This personalized approach enhances the overall treatment experience, making it a preferred choice for patients seeking comprehensive rehabilitation services.

### How Normatec Compression Therapy Works

The mechanics behind Normatec compression therapy involve a patented pulsing action that simulates the natural muscle pump of the body. The therapy consists of three key components: pulsing, gradients, and distal release. Pulsing refers to the sequential pressure applied to the limbs, which mimics the rhythmic contraction and relaxation of muscles. Gradients ensure that the pressure moves in a one-way direction, preventing backflow and ensuring efficient fluid movement. Distal release involves the gradual reduction of pressure once the therapy has reached its peak, allowing for maximum comfort and effectiveness.

### Applications of Normatec Compression Therapy

Normatec compression therapy is versatile and can be applied to a wide range of conditions and patient needs. Some of the common applications include:

- **Sports Injury Recovery**: Athletes often use Normatec compression therapy to speed up recovery after intense training sessions or competitions. The therapy helps reduce muscle soreness, inflammation, and swelling, allowing athletes to return to their peak performance levels more quickly.

- **Post-Surgical Rehabilitation**: Patients recovering from surgeries, particularly orthopedic procedures, benefit from Normatec compression therapy’s ability to enhance blood flow and reduce post-operative swelling. This accelerates the healing process and improves overall recovery outcomes.

- **Chronic Pain Management**: Individuals with chronic pain conditions, such as fibromyalgia or arthritis, can experience relief from muscle stiffness and discomfort through regular Normatec compression therapy sessions.

- **General Wellness and Recovery**: Even those without specific injuries or conditions can benefit from Normatec compression therapy as a proactive measure to maintain muscle health, improve circulation, and enhance overall well-being.

By harnessing the power of pneumatic compression, Normatec compression therapy promotes faster recovery, reduces pain, and enhances overall physical well-being. Whether you’re an athlete looking to optimize performance, recovering from surgery, or seeking relief from muscle soreness, our incorporation of Normatec compression therapy can make a significant difference in your recovery journey. Reach out to SRVPT today to experience the benefits of this innovative technology and take the first step towards a healthier, more active life.

​Exercise transcends mere physical fitness—it's a gateway to a wealth of mental well-being. Yes, it reshapes your physique, elevates your endurance, and rejuvenates your sex life, potentially adding precious years to your lifespan. Yet, beneath these surface transformations lies a deeper motivation for most individuals to embrace an active lifestyle.
 
Regular exercisers are drawn to its profound gift of overall well-being. They bask in heightened vitality throughout the day, relish deeper slumbers at night, boast sharper cognitive faculties, and exude a more serene and positive aura towards themselves and their surroundings. Moreover, exercise emerges as a potent elixir against a myriad of mental health hurdles.
 
The mental bounty of exercise is manifold. It wields a robust influence on conditions like depression, anxiety, and ADHD, offering solace, enhancing cognition, and uplifting mood. From alleviating stress to enhancing memory, from improving sleep quality to fostering a brighter disposition—exercise emerges as a holistic tonic for the mind.
 
Consider the transformative impact on depression: studies affirm exercise's efficacy in treating mild to moderate depression on par with antidepressants, sans the side effects. For instance, recent research from the Harvard T.H. Chan School of Public Health illuminates how a mere 15-minute run or an hour-long stroll slashes the risk of major depression by 26%. Beyond symptom relief, maintaining an exercise regimen stands as a bulwark against relapse.
 
Why is exercise such a formidable ally against depression? Primarily, it orchestrates a symphony of changes in the brain, stimulating neural growth, mitigating inflammation, and orchestrating neural pathways conducive to tranquility. Additionally, exercise unleashes endorphins—neurochemicals that invigorate the spirit and evoke feelings of euphoria. Notably, it also serves as a distraction, granting respite from the relentless torrent of negative ruminations that feed depression.
 
In the realm of anxiety, exercise emerges as a natural antidote, dissolving tension, and fortifying both physical and mental vigor through endorphin release. Any movement aids, yet deliberate attention amplifies the benefits manifold. By immersing oneself in the sensations of movement—the rhythmic cadence of breath, the earthy embrace of terrain—exercisers not only enhance physical conditioning but also intercept the ceaseless flow of worrisome thoughts.
 
The interplay between exercise and stress unveils a transformative narrative. When stress grips the body, manifesting as taut muscles and somatic discomfort, exercise intervenes as a liberator. By triggering endorphin release and inducing muscular relaxation, it unravels the knots of tension ensnaring the body, catalyzing a ripple effect of tranquility that permeates the mind.

​In the domain of ADHD, regular exercise emerges as a potent ally, augmenting concentration, motivation, and mood by elevating neurotransmitter levels critical for focus. In mimicking the action of ADHD medications, exercise unleashes a cascade of dopamine, norepinephrine, and serotonin—neurotransmitters pivotal in honing attention. Thus, exercise stands as a cornerstone in managing ADHD symptoms and fostering cognitive resilience.
 
The therapeutic potential of exercise extends to trauma and PTSD, offering a pathway to disentangle the nervous system from the grip of immobilizing stress responses. By attuning to bodily sensations during exercise, individuals can coax the nervous system towards a state of fluidity, sidestepping the entrenched patterns of trauma. Exercises involving cross-lateral movement, such as walking, swimming, or dancing, emerge as potent modalities for recalibrating the body-mind continuum.
 
In the realm of cognition, exercise unfolds as a catalyst for sharper thinking and enhanced memory, fueling neurogenesis and staving off age-related decline. Simultaneously, it bestows a boon to self-esteem, instilling a sense of resilience and empowerment. With each workout, individuals invest in their physical and mental fortitude, reaping a harvest of self-assurance and accomplishment.
 
Sleep, too, falls under the sway of exercise's benevolence. Even brief bursts of activity regulate circadian rhythms, promoting restorative slumber. Whether through invigorating morning jogs or tranquil evening stretches, exercise offers a pathway to more restful nights and revitalized days.
 
Embarking on the journey of exercise need not be arduous to yield dividends. Moderation emerges as the golden mean—engaging in activities that elicit a mild increase in effort and body temperature, without veering into exhaustion. The rewards of exercise are not contingent on duration but on consistency and intentionality.
 
For those grappling with time constraints, the concept of "weekend warrior" heralds hope, wherein condensed bursts of activity on weekends yield substantial health benefits. Hence, irrespective of one's schedule, weaving pockets of activity into the fabric of daily life becomes an act of self-care and vitality.
 
Yet, embarking on the path of exercise encounters myriad barriers, especially for those contending with mental health challenges. Fatigue, overwhelm, hopelessness, and self-doubt can conspire to thwart one's efforts. However, by reframing exercise as a non-negotiable facet of mental well-being, individuals can overcome these hurdles and embrace movement as a potent ally in their healing journey.
 
Start small, honor your body's cues, and prioritize activities that resonate with joy and purpose. Cultivate a supportive environment, whether through exercising with loved ones or seeking professional guidance. Most importantly, celebrate each step forward, recognizing that every moment of movement is a testament to resilience and self-care.
 
In essence, exercise emerges not as a chore but as a celebration of vitality—a joyous communion between body, mind, and soul. Through movement, we reclaim agency over our well-being, embarking on a transformative odyssey towards vitality and resilience