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Weekend Happenings (7/28)

7/28/2016

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Happy Thursday!
 
Check out these local events happening around town:
 
7/28- Boz Scaggs/ Robert Cray Band
7-10pm  Wente Vineyards  Livermore
Boz Scaggs showcases his new album, A Fool to Care, at Wente Vineyards. Making the evening even better: the Robert Cray Band is also on hand for state-of-the-art blues-rock.

7/29- Moonlight Movies
6:30-11pm  Town Green  Danville
Gather up the family and join your neighbors for respite under the stars. Bring your lawn chairs, blankets and picnic baskets. To help keep the little ones busy, arts and crafts will be available to younger attendees beginning at 6:30 p.m. and go on until the  movies get underway at sunset. Featured movie is Ant Man

7/29- Rockin’ the Plaza: Evolution
7-8:30pm  Blackhawk Plaza  Danville
Come join us on July 29 and listen to Evolution, a Journey Cover Band!

7/29- Concerts in the Park: Finding Stella
7-8:30pm  Lions Wayside Park  Pleasanton
The Pleasanton Downtown Association’s (PDA) popular free Concert in the Park series takes place every Friday night throughout the summer from 7 p.m. to 8:30 p.m. at Lions Wayside Park. The Friday, July 29 show features modern / alternative rock band, Finding Stella.

7/29-The Tempest
7:30pm  Wente Vineyards  Livermore
Enjoy Livermore Shakespeare Festival's quality, accessible Shakespeare with Wente Vineyard's renowned brand of casual elegance for an unforgettable wine country experience.

7/31- Joni Morris Presents Tribute to Music of Patsey Cline
2-5pm  Firehouse Arts Center  Pleasanton
Joni Morris and her After Midnight band return to the Firehouse Arts Center with her hit show honoring Patsy Cline. 

Have a great weekend!

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4 Myths of Low Back Pain

7/27/2016

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As physical therapists who try to stay up with the latest research in our field, we feel it's important the general public is more aware and understanding of their bodies and how it works. 

Below is a part of Richmond Stance's article on Specialist Pain Physio and are 5 common myths of low back pain:

1. Bending is dangerous
2. Discs slip
3. Nerves are trapped
4. Low back pain is in isolation to everything else in your life.

Comments:

1. Bending is normal. Sure it can hurt when the back is being protected, and when we have back pain the muscles are guarding and this can reduce the amount of movement. In the acute phase, most positions and movements hurt, but this is protection and it is meant to be unpleasant in order to motivate action. Moving little and often, changing position and breathing all help to keep blood and oxygen flowing.

2. Discs are not actually discs and they do not go anywhere. Yes they can be injured like any other tissue. They can bulge and affect the local environment, and they can herniate, triggering a healing response — both can hurt because protection is initiated. The fact that there are so many nerve endings around the area mean that sensitivity can arise in a vigorous manner. Again, this is a normal if highly unpleasant experience. Remember that a 1/3 of the population have such changes in their spine but without any pain. The body as a whole must rate the situation as threatening for it to hurt.

3. Nerves do not get trapped. Local swelling and inflammation can sensitize the nerves meaning that they send danger signals. There is not too much room either, so if there is swelling or a bulge, this can affect blood flow to the nerve itself and cause sensitivity to movement and local chemical changes. Again, this can happen without pain as well, so it is down to the individual’s body systems and how they respond. Understanding, gradually moving and breathing can all help ease you through this phase.

4. Low back pain is embedded within your lifestyle. It is not separate to how you live — e.g. lack of exercise, postures, work, stress, emotional state, previous experiences, understanding of back pain, gender, genetics, just to name a few. This maybe more complex, but this provides many avenues for overcoming pain.

We wish you a happy weekend!

​Dominick
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Be Careful How you Tape...

7/19/2016

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KT Tape, RockTape, Kinesio Tex...Kinesiology tape's popularity has dramatically increased in the last 10 years and there are now over 50 brands on the market!  When skillfully applied, this taping can help:    
  • Decrease pain/inflammation
  • Increase range of motion
  • Increase circulation/improve lymphatic transport
  • Improve/Enhance movement, endurance
  • Normalize muscle tone
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​With all the benefits and application videos available online, its easy to understand why people try it on their own. I met up with a friend over the weekend who recently hurt his shoulder and had his spouse, a non Physical Therapist, apply kinesiology tape to his body.

​The photo to the left shows the blood blister he sustained from this DIY tape application. In this case, the blood blister developed because the tail ends of the tape were placed on too much tension. This caused too much pulling on his skin. The other discoloration/bruising are remnants from his initial injury.

A physical therapist, in conjunction with your therapy program, can skillfully apply kinesiology tape to help maximize the potential gains and minimize the potential risks of using tape. We can also instruct and supervise your self-tape application to use as an adjunct in your rehabilitation.

​Have a great week!
-Stephanie

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Weekend Happenings (July 14)

7/14/2016

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Happy Thursday everyone! Here are this weekend’s local events!
 
7/14- Hot Summer Nights
6pm-9pm  Downtown Danville
The Danville Hot Summer Nights and Classic Car Show is in its 22nd year with rare one-of-a-kind collector cars along with hot rods and muscle cars.

7/15- Moonlight Movies
6:30pm-11pm  Town Green  Danville
Gather up the family and join your neighbors for respite under the stars. Bring your lawn chairs, blankets, and picnic baskets. Arts and crafts will be available to younger attendees beginning at 6:30pm and go on until the movies get underway. This weekend’s featured movie is The Muppets Movie.

7/15- Comedy Night at Underdog Wine Bar
6pm-10pm  Concannon Vineyard   Livermore
Underdog Wine Bar welcomes you to another hilarious evening in their popular comedy night event series. Enjoy a night of laughs, wine, and food with friends in the heart of wine country. Space is limited, reservation required. Pre-show seating and dining 6-8pm, show starts at 8pm.

7/15- Rockin’ The Plaza: Petty Theft
7pm-8:30pm  Blackhawk Plaza  Danville
Come join us on July 15 and listen to Petty Theft, a San Francisco Tribute to Tom Petty and the Heartbreakers.

7/15- Concert in the Park-The Apes
7pm-8:30pm  Lions Wayside Park   Pleasanton

7/16- Family Campout
7/17 10AM-7/17 12PM  Oak Hill Park  Danville
Join us for suburban camping at its finest. Danville’s Family Campout at Oak Hill Park offers an overnight experience chock full of fun. Enjoy swimming next door at the Monte Vista Community Pool, arts and crafts, games for the whole family, and even a movie under the stars. A barbeque dinner and pancake breakfast will also be provided, so grab your family, your friends, and your gear and embrace the great outdoors.

7/16- Summer Wine Stroll
5pm-8pm  Downtown Pleasanton
35 downtown locations will become tasting rooms for Pleasanton’s Annual Summer Wine Stroll.

7/16- Mary Poppins The Musical
July 16th 8pm-July 31st 11pm  Bankhead Theater  Livermore
One of the most popular Disney movies of all time is capturing hearts in a whole new way: as a practically perfect musical. Shows are on Saturdays at 8pm and Sundays at 2pm.

Keep your calendars open for next week’s events!
 
7/21- Taste our Terroir (Livermore)
7/21- The Tempest (Livermore)
7/22- Rockin’ The Plaza: Caravanserai (Blackhawk)
7/23- Comedy Uncorked (Livermore)
 
More information on these (and others) to come next Thursday.
 
Have a fantastic weekend!
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Squat, Squat, Squat...

7/13/2016

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So much to do with squatting now-a-days...in CrossFit, creating a more "defined" butt, improving athletic performance, etc.  But are you doing it correctly? MORE IMPORTANTLY!!! Are you ABLE TO PERFORM IT CORRECTLY?? If not, research points to increased risk of injury. 

Here is the test: In a mirror, raise your arms overhead so that it is in line with your ears (if able). With a shoulder width and barefoot stance, squat down as low as you are able.

How do you do? Do you fall into one of the six pictures below? If so, you have limitations that should and can be remedied with easy treatments and simple exercises that can be demonstrated by your physical therapist.
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Weekend Happenings 

7/8/2016

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Happy Friday Everyone! Here are some local events that are happening around town:

7/8-  Friday Night Live: Food Truck, Wine, and Concert Series
  • 6pm-9pm McGrail Vineyards and Winery  Livermore
  • $10 fee for non-members includes a keepsake glass. $5 entry fee for members.  
  • July 8 features Danna Aliano and Brothers Baby’s BBQ.
​ 
7/8- Concerts in the Park- Ruckatan Latin Tribe
  • 7pm-8:30pm Lions Wayside Park   Pleasanton
7/9- Music in the Park- Woody and the Longboards
  • 6pm-8pm Oak Hill Park  Danville

7/9- Family Fun Day
  • 1pm-3pm Monte Vista Community Pool   Danville
  • Danville’s Family Fun Day offers something for everyone with pool games, prizes, and music from 1:00-3:00 pm. You can even use rafts and inner tubes exclusively at these events. So grab your friends and family and catch a wave.

Keep your calendars open for next weeks events!

7/14- Hot Summer Nights (Danville)
7/15- Moonlight Movies (Danville)
7/15- Comedy Night at Underdog Wine Bar (Livermore)
7/16- Family Campout (Danville)
7/16- Summer Wine Stroll (Pleasanton) 

More information on these events (and others) to come next Thursday.

Have a wonderful weekend!
       
           
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Ankle Mobility

7/1/2016

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Look at that picture above...24 degrees of dorsiflexion (ankle/toes pointed towards your body).  I know this isn't meaningful to most people, but if you have trouble squatting or had ankle, knee, hip, or back pain, lack of ankle mobility could be the reason (or at least one of them).  Recently, I have seen an increased number of patient complaining of knee pain without major trauma.  The first place I look? The ankle...And you should be looking at yours.  IT'S EASY!

ASSESSMENT​
Ankle mobility check san ramon valley physical therapy
Crouch down in a half kneel with our foot about a fist length away from the wall.
ankle dorsiflexion san ramon valley physical therapy
Next lean forward and see if your knee can touch the wall...WITHOUT YOUR HEEL COMING UP!
Ankle cheat san ramon valley physical therapy
Cheaters never prosper! Keep that heel down!
If your knee touches, you most likely have sufficient ankle range.  Congratulations, you can stop reading.  If your knee does NOT touch the wall, then read on.  We need to fix this...Below are 2 easy exercises to start working of your ankle dorsiflexion.

TREATMENT

Calf Stretch: 30 sec hold; 2-3 rounds
​
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Lunge position with back knee straight, bend the front knee until a stretch is felt in the calf of the back leg. Please, keep both feet parallel aka pointing forward.
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Please...Parallel people. Don't let the back foot turn out. You are wasting your time doing it this way. We see it way too much.
​Heel Raises Off a Step: 15-20 reps; 2-3 sets.
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Keep knees straight and don't let butt stick out. Sink heels down and hold 2-3 sec.
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Press up on your toes, making sure your heels stay level. Try and have 50% of your weight on the balls of your feet and the other 50% distributed to the remaining 8 toes.
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Do not come up on the outside of your feet like the picture...you are compensating for a whole bunch of other things...different post.
There you go.  2 easy ways to improve ankle mobility; there are tons more.  This by NO MEANS solves all ankle mobility issues.  There are many components to ankle mobility and consulting with a knowledgeable physical therapist is advised.  

​I hope you have a geat 4th of July!
-Dominick
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San Ramon Valley Physical Therapy proudly serves the Alamo, Danville, San Ramon, Dublin, Pleasanton areas,  along the 680 corridor.
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