HEALTHY TIPS FOR EACH DECADE

  • Starting healthy habits early can help stave off many age-related health conditions. In addition to 9 things physical therapist want you to know about healthy aging, here are some decade-based tips from physical therapists.
     

  • 2 Tips for 20s:

    1. Be active 30 minutes per day to make it a habit for life. Regular exercise in the present is a great way to keep serious health issues such as heart disease and diabetes out of your future.
    2. Did you realize bones begin losing density in your mid-20s? Then put down your smartphone and get up and move! Dance. Jump rope. Run. Weight-bearing exercises are key to avoiding osteoporosis later in life.
       

    3 Tips for 30s:

    1. Feeling pressed for time? Chances are you’re being asked to do more at work and at home. But this isn't the time to cut corners with your health. Make sure you continue to eat well, get adequate sleep, and exercise regularly.
    2. Saving for retirement? Adopt the same attitude about your long-term health. Just like a financial planner can make sure you're putting enough money in the bank, a physical therapist can evaluate your current weaknesses and outline a plan to make them future strengths.
    3. Testing your physical limits? Many people in their 30s challenge themselves with road races, bike rides, and obstacle courses. These activities are an excellent way to stay motivated and active. But be sensible, too. Ease into new routines and allow your body time to adjust to stresses that could lead to injury.
       

    4 Tips for 40s:

    1. Stand up for your health! Some inactivity researchers believe that prolonged sitting is so detrimental to your health that exercise doesn’t offset its negative effects. So get up from sitting at least once an hour, and more if you can.
    2. It's time to diversify. Does your exercise routine include aerobic exercise, strength training, and flexibility activities? If not, have a physical therapist evaluate you and make recommendations for safely addressing areas you’re neglecting.
    3. Women who experience bladder leakage after childbirth should know that urinary incontinence is common but not normal. It's treatable, too. Find a physical therapist who specializes in women';s health.
    4. Don't start acting "over the hill." Sure, aches and pains may increase in your 40s. But that doesn';t mean you have to live with them. Act your age by doing something about it. Physical therapists can often treat your pain without the need for surgery or long-term use of prescription medication. What are you waiting for?
       

    5 Tips for 50s:

    1. See the world, and exercise, too. Traveling for work or pleasure shouldn’t derail your healthy habits. Physical therapists can suggest exercises you can do on the go, anywhere.
    2. Bone up on your bone health. Menopause contributes to increased loss of bone density, making bones more brittle and prone to breaking. The older you get, the more important it becomes to get the recommended amount of calcium and vitamin D, and perform weight-bearing or resistance exercises 30-60 minutes at least 3 times per week.
    3. Imitate a flamingo. If you can’t stand on one leg for 5-10 seconds, that’s a sign your balance needs immediate improvement. Don’t let a fall be your wakeup call.
    4. Be active every day. The older you get, the more important it becomes to be vigilant about your health. Each week, you want 2.5 hours of moderate-intensity aerobic physical activity, 1.25 hours of vigorous-intensity activity, or an equivalent combination of the two. The best way to do that is to strive for activity every day.
    5. Get a second opinion. People in their 50s often experience the first major signs of aging. If you've tried to manage your health on your own thus far, now is the time to get off of the Internet and in front of a physical therapist, who can provide an expert assessment of your health that will be key to your ability to maintain your independence.
       

    6 Tips for 60s and Beyond:

    1. Take the pressure off. Regular physical activity is more crucial than ever, but if aches and pains are making walking or jogging a chore, move some of your exercise to a pool, where you can work just as hard with less pounding. (Oh, and see a physical therapist about those aches and pains!)
    2. Get balanced. One-third of adults over age 65 are likely to fall each year, and those falls will lead to more than 700,000 hospitalizations. Unfortunately, too many people realize they are falls-prone when they experience their first fall. Be proactive. See a physical therapist for a balance assessment and a personalized improvement program.
    3. Preserve your mental health with physical activity. People who are physically active—even later in life—are less likely to develop memory problems or Alzheimer's disease.
    4. Maintain your intensity! Studies show that people in their 60s, 70s, and even 80s and older can make improvements in strength and physical function, which is associated with improved health and quality of life. But that can’t happen unless your physical activity is intense enough to produce gains in muscle strength. Don't do this alone. A physical therapist can prescribe an exercise dosage adequate enough to generate results.
    5. Strive for 60 minutes. Not the TV show! Set a goal to be physically active 60 minutes a day. You don't have to do it all once. Ten-minute increments count, too.
    6. Team up. If you're retired, what better way to stay close to longtime colleagues than to make time to walk together? Whatever the activity, doing things as a team will keep you accountable and provide social interaction.

     

    As experts in movement, physical therapists will work with you to help you prepare for aging, treat the effects of aging, and help you #AgeWell at any age.

FOOTBALL INJURY PREVENTION

Football is one of the most popular sports played by young athletes, and it leads all other sports in the number of injuries sustained. In 2007, more than 920,000 athletes under the age of 18 were treated in emergency rooms, doctors' offices, and clinics for football-related injuries, according to the U.S. Consumer Product Safety Commission.
 

WHAT TYPES OF INJURIES ARE MOST COMMON IN FOOTBALL?


Injuries occur during football games and practice due to the combination of high speeds and full contact. While overuse injuries can occur, traumatic injuries such as concussions are most common. The force applied to either bringing an opponent to the ground or resisting being brought to the ground makes football players prone to injury anywhere on their bodies, regardless of protective equipment. 
 

COMMON INJURIES IN FOOTBALL PLAYERS

Traumatic Injuries

Knee injuries in football are the most common, especially those to the anterior or posterior cruciate ligament (ACL/PCL) and to the menisci (cartilage of the knee). These knee injuries can adversely affect a player's longterm involvement in the sport. Football players also have a higher chance of ankle sprains due to the surfaces played on and cutting motions.

Shoulder injuries are also quite common and the labrum (cartilage bumper surrounding the socket part of the shoulder) is particularly susceptible to injury, especially in offensive and defensive linemen. In addition, injuries to the acromioclavicular joint (ACJ) or shoulder are seen in football players.

Concussions

Football players are very susceptible to concussions. A concussion is a change in mental state due to a traumatic impact. Not all those who suffer a concussion will lose consciousness. Some signs that a concussion has been sustained are headache, dizziness, nausea, loss of balance, drowsiness, numbness/tingling, difficulty concentrating, and blurry vision. The athlete should return to play only when clearance is granted by a health care professional.

Overuse Injuries

Low-back pain, or back pain in general, is a fairly common complaint in football players due to overuse. Overuse can also lead to overtraining syndrome, when a player trains beyond the ability for the body to recover. Patellar tendinitis (knee pain) is a common problem that football players develop and can usually be treated by a quadriceps strengthening program.

Heat Injuries

Heat injuries are a major concern for youth football players, especially at the start of training camp. This usually occurs in August when some of the highest temperatures and humidity of the year occur. Intense physical activity can result in excessive sweating that depletes the body of salt and water.

The earliest symptoms are painful cramping of major muscle groups. However, if not treated with body cooling and fluid replacement, this can progress to heat exhaustion and heat stroke — which can even result in death. It is important for football players to be aware of the need for fluid replacement and to inform medical staff of symptoms of heat injury.
 

HOW CAN FOOTBALL INJURIES BE PREVENTED?

 

  • Have a pre-season health and wellness evaluation
  • Perform proper warm-up and cool-down routines
  • Consistently incorporate strength training and stretching
  • Hydrate adequately to maintain health and minimize cramps
  • Stay active during summer break to prepare for return to sports in the fall
  • Wear properly fitted protective equipment, such as a helmet, pads, and mouthguard
  • Tackle with the head up and do not lead with the helmet
  • Speak with a sports medicine professional or athletic trainer if you have any concerns about football injuries or football injury prevention strategies


 
The following expert consultants contributed to the tip sheet:
William N. Levine, MD
Brett D. Owens, MD

STATS SHOW PHYSICAL THERAPY IS UNDERUTILIZED BY PATIENTS WITH WHAT CONDITION?

Physical therapy can help people with Parkinson’s disease improve their quality of life and even delay the negative effects of the disease, but a recent study shows that physical therapist services aren’t being maximized by people with Parkinson’s.

According to a study presented at the 20th International Congress of Parkinson and Movement Disorder Society ("Underutilization of physiotherapy for Parkinson’s disease in the United States” – accessed June 22, 2016), fewer than 12% of Medicare beneficiaries with Parkinson’s disease utilized physical therapy over a 2 year period. Occupational therapy and speech therapy services also were underutilized.

"Occupational and physical therapy can help patients with being able to exercise, and we know that's one of the most effective ways to reverse the course of Parkinson's," said Peter Schmidt, PhD, of the National Parkinson Foundation, in an interview with MedPage Today about the study. “We've also shown that the earlier you get it, particularly with physical therapy, the more effective it is later in the disease."

Other options for patients include the newly-opened Rock Steady Boxing affiliates Prairie Fighters of Prairie Village, Kansas. We'll be following up later this week with a post on Prairie Fighters, as we have an exclusive interview with Prairie Fighters' own Christopher Bohannon, Director of Operations and Head Coach. 

THE FEMALE ATHLETE TRIAD

The benefits of physical activity for women and girls are well established. Regular physical activity helps build and maintain bone strength, lower cholesterol and blood pressure, decrease symptoms of anxiety and depression, control weight and build lean muscle. These benefits can be gained with moderate or strenuous exercise five days a week.

However, when strenuous exercise is combined with inadequate calorie intake, serious health consequences can occur. The Female Athlete Triad is an interrelationship among menstrual cycle changes, inadequate calorie intake and decreased bone density in female athletes. Athletes may be affected by one or more of the components of the Triad.

HOW IS THE FEMALE ATHLETE TRIAD TREATED?

It is useful to think of an athlete’s calorie intake in terms of “energy availability”, which is the amount of energy consumed in the diet minus the amount of energy used during exercise. The amount of energy left over is the “energy availability” to carry out other body functions, such as growth, development, and reproduction.

While some athletes may have an eating disorder, such as anorexia or bulimia, many do not meet the criteria for eating disorders or simply do not understand how many calories they need to eat to compensate for their amount of exercise.

MENSTRUAL CHANGES

Menstrual function disturbances in athletes can vary from longer than normal cycles (called oligomenorrhea) to completely missing periods (called amenorrhea).  The low estrogen associated with amenorrhea in athletes can adversely affect muscle function, cholesterol levels, and energy levels short term, and reproduction long term. 

BONE DENSITY

Athletes affected by the Triad may have bone density that is less than expected for their age and may even have bone density low enough to be considered osteoporotic or in the early stages of bone loss. As a result, the athlete may experience stress fractures. More importantly, in adolescent athletes, who are still building bones, the athlete may not build enough bone, increasing their risk for fractures later in life.

The longer an athlete has had menstrual cycle changes and inadequate energy availability, the more likely she is to experience a stress fracture.

RISK FACTORS

Athletes involved in sports at an elite level, endurance sports or aesthetic sports (i.e gymnastics or skating) are at an increased risk for the Triad, but athletes in ANY sport may be affected.

If you suspect that you or someone you know is affected by the Triad, you should make an appointment with a sports medicine physician familiar with the Triad or your regular doctor if you do not know of a sports medicine doctor. Usually, the doctor will order laboratory tests to evaluate hormone function and, sometimes, a bone density test. If the athlete has a suspected stress fracture, x-rays and, possibly, an MRI may be performed. The mainstay of treatment of the Triad is increasing calorie intake to improve energy availability. Significant improvements in bone density are seen with improved calorie intake and weight gain, although the decreased bone density associated with the triad is not always completely correctable. Improving energy availability also restores normal menstrual function. Even though taking an oral contraceptive pill (“The Pill”) will allow the athlete to have normal periods, it is unlikely to improve bone density.

A dietician can help the athlete determine how many calories they need to eat each day and if they are missing any important nutrients in their diet.

Athletes who meet the criteria for eating disorder will need treatment with a therapist or psychologist who specializes in eating disorders.

EXPERT CONSULTANTS

Amanda Weiss-Kelly, MD

Sports Tips provide general information only and are not a substitute for your own good judgement or consultation with a physician. To order multiple copies of a printable version of this fact sheet or to learn more about sports injury prevention, please visit www.STOPSportsInjuries.org. 

The Rotator Cuff Tear (RTC)

A rotator cuff tear is a common cause of pain and disability among adults. In 2008, close to 2 million people in the United States went to their doctors because of a rotator cuff problem. 

A torn rotator cuff will weaken your shoulder. This means that many daily activities, like combing your hair or getting dressed, may become painful and difficult to do.

Normal Anatomy of the Shoulder

Your arm is kept in your shoulder socket by your rotator cuff. The rotator cuff is a network of four muscles that come together as tendons to form a covering around the head of the humerus. The rotator cuff attaches the humerus to the shoulder blade and helps to lift and rotate your arm.

There is a lubricating sac called a bursa between the rotator cuff and the bone on top of your shoulder (acromion). The bursa allows the rotator cuff tendons to glide freely when you move your arm. When the rotator cuff tendons are injured or damaged, this bursa can also become inflamed and painful.

This illustration more clearly shows the four muscles and their tendons that form the rotator cuff and stabilize the shoulder joint.

Reproduced with permission from The Body Almanac. (c) American Academy of Orthopaedic Surgeons, 2003.

Description

When one or more of the rotator cuff tendons is torn, the tendon no longer fully attaches to the head of the humerus. Most tears occur in the supraspinatus muscle and tendon, but other parts of the rotator cuff may also be involved.

In many cases, torn tendons begin by fraying. As the damage progresses, the tendon can completely tear, sometimes with lifting a heavy object.

There are different types of tears:

  • Partial Tear: This type of tear damages the soft tissue, but does not completely sever it;
  • Full-Thickness Tear: This type of tear is also called a complete tear. It splits the soft tissue into two pieces. In many cases, tendons tear off where they attach to the head of the humerus. With a full-thickness tear, there is basically a hole in the tendon;

A rotator cuff tear most often occurs within the tendon.

Cause

There are two main causes of rotator cuff tears: injury and degeneration.

Acute Tear

If you fall down on your outstretched arm or lift something too heavy with a jerking motion, you can tear your rotator cuff. This type of tear can occur with other shoulder injuries, such as a broken collarbone or dislocated shoulder.

Degenerative Tear

Most tears are the result of a wearing down of the tendon that occurs slowly over time. This degeneration naturally occurs as we age. Rotator cuff tears are more common in the dominant arm. If you have a degenerative tear in one shoulder, there is a greater risk for a rotator cuff tear in the opposite shoulder -- even if you have no pain in that shoulder.

Several factors contribute to degenerative, or chronic, rotator cuff tears.

  • Repetitive stress. Repeating the same shoulder motions again and again can stress your rotator cuff muscles and tendons. Baseball, tennis, rowing, and weightlifting are examples of sports activities that can put you at risk for overuse tears. Many jobs and routine chores can cause overuse tears, as well.
  • Lack of blood supply. As we get older, the blood supply in our rotator cuff tendons lessens. Without a good blood supply, the body's natural ability to repair tendon damage is impaired. This can ultimately lead to a tendon tear.
  • Bone spurs. As we age, bone spurs (bone overgrowth) often develop on the underside of the acromion bone. When we lift our arms, the spurs rub on the rotator cuff tendon. This condition is called shoulder impingement, and over time will weaken the tendon and make it more likely to tear.

Risk Factors

Because most rotator cuff tears are largely caused by the normal wear and tear that goes along with aging, people over 40 are at greater risk.

People who do repetitive lifting or overhead activities are also at risk for rotator cuff tears. Athletes are especially vulnerable to overuse tears, particularly tennis players and baseball pitchers. Painters, carpenters, and others who do overhead work also have a greater chance for tears.

Although overuse tears caused by sports activity or overhead work also occur in younger people, most tears in young adults are caused by a traumatic injury, like a fall.

Symptoms

The most common symptoms of a rotator cuff tear include:

  • Pain at rest and at night, particularly if lying on the affected shoulder
  • Pain when lifting and lowering your arm or with specific movements
  • Weakness when lifting or rotating your arm
  • Crepitus or crackling sensation when moving your shoulder in certain positions

Tears that happen suddenly, such as from a fall, usually cause intense pain. There may be a snapping sensation and immediate weakness in your upper arm.

A rotator cuff injury can make it painful to lift your arm out to the side.

Tears that develop slowly due to overuse also cause pain and arm weakness. You may have pain in the shoulder when you lift your arm to the side, or pain that moves down your arm. At first, the pain may be mild and only present when lifting your arm over your head, such as reaching into a cupboard. Over-the-counter medication, such as aspirin or ibuprofen, may relieve the pain at first.

Over time, the pain may become more noticeable at rest, and no longer goes away with medications. You may have pain when you lie on the painful side at night. The pain and weakness in the shoulder may make routine activities such as combing your hair or reaching behind your back more difficult.

Doctor Examination

Medical History and Physical Examination

Your doctor will test your range of motion by having you move your arm in different directions.

Reproduced with permission from JF Sarwark, ed: Essentials of Musculoskeletal Care, ed 4. Rosemont, IL, American Academy of Orthopaedic Surgeons, 2010.

After discussing your symptoms and medical history, your doctor will examine your shoulder. He or she will check to see whether it is tender in any area or whether there is a deformity. To measure the range of motion of your shoulder, your doctor will have you move your arm in several different directions. He or she will also test your arm strength.

Your doctor will check for other problems with your shoulder joint. He or she may also examine your neck to make sure that the pain is not coming from a "pinched nerve," and to rule out other conditions, such as arthritis.

Imaging Tests

Other tests which may help your doctor confirm your diagnosis include:

  • X-rays. The first imaging tests performed are usually x-rays. Because x-rays do not show the soft tissues of your shoulder like the rotator cuff, plain x-rays of a shoulder with rotator cuff pain are usually normal or may show a small bone spur.
  • Magnetic resonance imaging (MRI) or ultrasound. These studies can better show soft tissues like the rotator cuff tendons. They can show the rotator cuff tear, as well as where the tear is located within the tendon and the size of the tear. An MRI can also give your doctor a better idea of how "old" or "new" a tear is because it can show the quality of the rotator cuff muscles.

    Treatment

If you have a rotator cuff tear and you keep using it despite increasing pain, you may cause further damage. A rotator cuff tear can get larger over time.

Chronic shoulder and arm pain are good reasons to see your doctor. Early treatment can prevent your symptoms from getting worse. It will also get you back to your normal routine that much quicker.

The goal of any treatment is to reduce pain and restore function. There are several treatment options for a rotator cuff tear, and the best option is different for every person. In planning your treatment, your doctor will consider your age, activity level, general health, and the type of tear you have.

There is no evidence of better results from surgery performed near the time of injury versus later on. For this reason, many doctors first recommend nonsurgical management of rotator cuff tears.

Nonsurgical Treatment

In about 50% of patients, nonsurgical treatment relieves pain and improves function in the shoulder. Shoulder strength, however, will not improve as much without surgery. 

Nonsurgical treatment options may include:

  • Rest: Your doctor may suggest rest and and limiting overhead activities. He or she may also prescribe a sling to help protect your shoulder and keep it still.
  • Activity modification: Avoid activities that cause shoulder pain.
  • Non-steroidal anti-inflammatory medication: Drugs like ibuprofen and naproxen reduce pain and swelling.
  • Strengthening exercises and physical therapy: Specific exercises will restore movement and strengthen your shoulder. Your exercise program will include stretches to improve flexibility and range of motion. Strengthening the muscles that support your shoulder can relieve pain and prevent further injury.
  • Steroid injection: If rest, medications, and physical therapy do not relieve your pain, an injection of a local anesthetic and a cortisone preparation may be helpful. Cortisone is a very effective anti-inflammatory medicine.

A cortisone injection may relieve painful symptoms.

Reproduced with permission from JF Sarwark, ed: Essentials of Musculoskeletal Care, ed 4. Rosemont, IL, American Academy of Orthopaedic Surgeons, 2010.

The chief advantage of nonsurgical treatment is that it avoids the major risks of surgery, such as:

  • Infection
  • Permanent stiffness
  • Anesthesia complications
  • Sometimes lengthy recovery time

Surgical Treatment

Your doctor may recommend surgery if your pain does not improve with nonsurgical methods. Continued pain is the main indication for surgery. If you are very active and use your arms for overhead work or sports, your doctor may also suggest surgery.

Other signs that surgery may be a good option for you include:

  • Your symptoms have lasted 6 to 12 months
  • You have a large tear (more than 3 cm)
  • You have significant weakness and loss of function in your shoulder
  • Your tear was caused by a recent, acute injury

Surgery to repair a torn rotator cuff most often involves re-attaching the tendon to the head of humerus (upper arm bone). There are a few options for repairing rotator cuff tears. Your orthopaedic surgeon will discuss with you the best procedure to meet your individual health needs.

What if your doctor recommended no surgery?

Come see us at Champion Physical Therapy - regardless of what healing stage you are in, we will do our best to improve your daily functionality and quality of life. Hope Hillyard, DPT, Owner, specializes in sports and degenerative-related injuries, including the Rotator Cuff Tear. We do recommend that you seek physical therapy as soon as possible following your decision with your doctor to avoid surgery - the quicker, the better!

Appointments available now

COPAY v. OUT OF POCKET v. DEDUCTIBLE

Until working in this field, I was entirely guilty of not understanding my health insurance; but it seemed so basic! When I got into the workforce for the first time, a few friends and I sat down and reviewed our benefits with each other. Everyone around me understood what everything was/what everything meant, so I just played along and acted as if I understood mine, too. 

This, coming from a person who is not afraid to ask for help, makes me assume there are more of you out there. Maybe your partner handles insurances or finances, maybe they're the policy holder and you're classified as a dependent on their insurance. Whatever the reason, I'm just going to explain the difference between a few things some of our patients tend to get mixed up, or confused over. 

First things first: Coverage Types 

Most of the time, you're looking at two different sections: medical and dental. Under medical lies anything you can imagine; ranging from doctor's visits, to physical therapy, to maternity, to mental health. Dental will include all aspects of dental, including regular teeth cleanings, orthodontists, oral surgery, etc. 

Next: Your Insurance Card

Your insurance card carries all the information you need to get details regarding your benefits and coverage. On the back (maybe even the front) of the card, there will be a customer service line. It may have two, one being for providers. That line is meant for the doctor's office, only. You call the regular customer service line. 

  • You'll need to know your name, date of birth, and the member ID number. That's usually found on the front of your card.
  • From there, you'll be asked whether you want coverage or benefits. If you've recently activated your health insurance, or are curious as to when your plan expires or begins, you want coverage. If you want detailed information regarding your specific plan, you want benefits. 

Benefits will give you your copay's, out-of-pockets, deductibles, etc.  Many systems are automated now-a-day, so ask to "speak to a representative" and the system should transfer you to an actual person who can help. 

Copay, Deductibles, and Out-of-Pockets

Copay: A flat-rate payment you make each time for a specific medical service - not everyone has one in their plan. 
Example: Paying $25 dollars each time you go in to see your doctor for updated prescriptions, or each time you go in for physical therapy. It can range from $10 for an office visit to in the hundreds for things like an emergency room visit. It is due every time at the start of your appointment. May or may not be applicable to your deductible, but is always applicable to your out-of-pocket maximum.

Deductible: A defined amount of money the policyholder must meet in order to receive insurance coverage AT ALL. 
Example: This is usually a number somewhere in the middle, ranging anywhere from $100 to $5-6,000. You will need to meet your deductible in it's entirety before any insurance coverage will kick in. 

Out-of-pocket Maximum: Defined amount of money the policyholder must meet in order to receive full coverage by their insurance (the insurance company pays 100% of the medical bill). 
Example: This is usually a much higher number, anywhere from $500 to $10,000. Your insurance coverage while you work to meet your out-of-pocket maximum can range anywhere from 60/40 to 100% coverage. 

These three will re-start each year, either associated with the calendar year, or the policy year. The policy year is simply a year from which your coverage began. They are applicable to all types of coverage under that type-umbrella, so all types of medical or all types of dental; meaning, your deductible for your medical coverage is different than your deductible for your dental coverage. 

CORRELATION BETWEEN ACL RECONSTRUCTION REHABILITATION & HAMSTRING STRAINS

ACL reconstruction rehabilitation is a very long, drawn out process.  Because of the way the body heals from those particular ACL procedures, the recovery is broken into a series of parts. 

The first, is either non-weight-bearing, partial weight-bearing, or full weight-bearing, with some form of immobilizer or ACL extension brace. The second; gradually strengthening while recovering the range of motion inhibited by the brace and swelling. The third; progress to higher level activity, beginning with jogging, biking, and swimming. 

The final 4-6 weeks of a 6-month protocol for young, active individuals includes a series progressions that include jumping, hopping, sprinting, deceleration training, and lateral movements. During this time frame, these individuals face an unusually high risk for a hamstring strain on that same, affected leg. But why?

Hope Hillyard, our Head Physical Therapist, goes more into detail: 

"The hamstrings are synergist to the ACL. While the ACL is recovering from reconstruction, [and likely will not be at 100%], more stress can be placed on the hamstrings muscle group and therefore, subjecting the hamstrings to a higher risk of strain, or being overworked." 

So, let's break this down. The ACL and hamstrings work together to solidify the knee joint in terms of preventing the femur from moving forward. In other words, anterior, or forward movements are what the ACL specializes in. The hamstrings muscle group also acts as as a stabilizer at the front of the knee joint - and when the ACL is not healthy enough to primarily prevent injury, the hamstring must compensate. 

The reason this is more likely during that last stage of rehabilitation is because the body is finally ready to increase the stress on the ACL as opposed to strengthening the muscles around it, and therefore, putting it to the test. Activities such as sprinting, lateral movements, and deceleration training accentuate the ACL, and when the body is not used to that load, it will recruit the help of the hamstrings. The exertion of so much extra force is more than enough to strain a hamstring muscle.

"It also depends on the procedure the patient underwent," Hillyard mentions, "For example, if a patient and their orthopedic surgeon opt for a hamstring autograft, the hamstrings muscle group will likely be at higher risk for strains, as those muscles are healing, too." 

This doesn't mean it's not safe to push your body, at that point. It's a gradual process, and your physical therapist knows based on experience combined with objective measurements what the body can and cannot handle. This also doesn't mean that strains are expected during recovery - there is just an increased risk. You can help prevent hamstring strains by listening to your physical therapist when they tell you to hold off on a certain activity, and by taking it slowly when you're cleared to move to another level. Remember: the body has been unable to do higher level activity for months up to that point, and it's best to ease in. 

If you have questions, please visit https://www.kcchampionperformance.com/ for our contact information.

When CHAMPION posts something about pregnancy, you know something is up...

YOU GUESSED IT! 

Our very own Kaitlin Way, PTA is PREGNANT! Kaitlin and her husband, Drew, are excited to announce to all of our CHAMPION family that they are expecting their first child! YAY KAITLIN!!!!

Kaitlin is somewhere in her 2nd trimester, they do not know the sex yet but the heart beat is healthy and strong :) 

Gender news to follow! 

Ensure that your body is ready to carry a baby by addressing before pregnancy any pain or problems associated with posture or weakness. Here are some physical therapist tips for helping to prepare your body for pregnancy and to guard against musculoskeletal pain and dysfunction during and after it.

1. Strengthen your pelvic muscles. To strengthen your muscles, use pelvic floor contractions (commonly referred to as Kegels), which involve gently squeezing the sphincter muscles (rather than the buttocks and thighs). These tightening exercises help prevent leakage when a woman sneezes, coughs, etc, and also can help reduce pelvic pain during pregnancy. However, many women do Kegels incorrectly (perhaps because muscles are too tight and need to be relaxed before strengthening). Doing Kegels incorrectly can worsen conditions such as incontinence, pelvic pain, and even low back pain. This is why it is important to consult a women’s health physical therapist before beginning an exercise program. Physical therapists who specialize in women’s health can instruct women in how to perform these exercises safely and correctly.

2. Prepare for "baby belly" by focusing on your core. Core exercises can help prevent diastasis recti —abdominal muscle separation. As your belly grows, the abdominal muscles that run vertically along either side of the belly button can be forced apart, like a zipper opening. If these abdominal muscles separate from each other too much, the result can be low back pain, pelvic pain, or other injuries as your body tries to compensate for its weaker core. This also can result in the postpregnancy "pooch" many women find undesirable.

Some exercises, such as sit ups, increase the likelihood of developing diastasis recti, incontinence, and back pain during and after pregnancy. It is important, therefore, to work with your physical therapist on the right exercise strategy for establishing a strong core.

3. Take a breath! Learning proper breathing and relaxation techniques from your physical therapist will help prepare your body and mind for a healthy pregnancy. It is important to learn to properly exhale before performing any exercise. With proper technique, your core and pelvic floor muscles will contract automatically, and this will lead to optimal stability and injury protection.

4. Begin a regular fitness routine. Exercise will help reduce the amount of cortisol (stress hormone) in your body and will boost your muscle and cardiovascular strength—strength you'll need to carry that extra baby weight. Once you become pregnant, consider engaging in relatively low-impact activities, such as swimming, walking on even surfaces, biking, or using an elliptical machine. Runners should be aware that loosening of their ligaments may make them more susceptible to knee and ankle injuries. Also, when the muscles and ligaments that support a woman's pelvic organs weaken, the repetitive jarring of running can cause these organs to descend. This is known as pelvic organ prolapse. Physical therapists strongly recommend that, to prevent this condition, women wear undergarments that offer pelvic floor support, or compression shorts that support the pelvic floor, both during and after pregnancy.

5. Practice good posture. Poor posture can have a major effect on every part of your body, particularly with regard to pain during pregnancy. A physical therapist can evaluate your posture and suggest muscle-strengthening exercises and lifestyle education (such as not sitting at a desk for long periods, and carrying grocery bags properly). Establishing healthy posture habits—pre-baby—will better prepare your body for the extra weight of pregnancy and lessen your chances of low back and pelvic pain.

PHYSICAL THERAPY. SPORTS MEDICINE. WELLNESS.

 

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