Functional Performance Center

Physical Therapy & Sports Therapy Experts Tempe AZ

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Vision Therapy

What, Who, Why
Physical therapy can help with some visual dysfunctions associated with vestibular issues or concussions.

Vision therapy looks at your eyes ability to move in multiple directions, together and independently doing movements such as tracking, saccades, convergence, divergence, dynamic visual acuity and your ability to use your vestibular ocular reflex (VOR). Post-concussion and with all vestibular issues, Dr. Sara Ullenbruch will assess all these due to your visual system playing a rolling the way you take in information from the world around you.
Tracking
Your eyes ability to move together following a target without your head moving – is it smooth, are you able to achieve all parts of the visual field. These movements are similar to reading a book, scanning a room, tolerating computer work, etc.
Saccades
Your eyes ability to quickly jump from one object to the next. These movements are watching traffic go by or looking at trees while driving in the car.

Convergence/Divergence
Your eyes ability to move together and move part smoothly to focus on one target. This is used when something is getting closer to your face or moving away from your face.
Vestibular Ocular Reflex
Your eyes ability to maintain a stable image while your head is moving. If your stare at a word and turn your head from right to left or up and down and your are able to maintain your eyes on that target your reflex is intact!
Dynamic Visual Acuity
Your eyes ability to focus on a target while your head is moving although the difference is you need to be able to see clearly. This test will use an eye chart and you are trying to see if you can read similar lines while your head is still and while your head is moving. This is associated being able to read signs while walking/driving.
How to improve or make it better
If you are concerned that your visual system is involved: difficulty focusing, headaches with reading, motion sensitivity you can be evaluated by a physical therapist to see if we can help or if we need to referred to a specialist for glasses, different lenses upon many other modifications that can be done to glasses or external support.

Contact Functional Performance Center to see if improving your eye movement in conjunction with functional tasks will improve your ability to tolerate daily tasks.

Training in the Heat

Summer is here and temperatures are heating up.  Don’t let the heat stop your training though.  The following is a look at the adaptations that your body makes while training in the heat and safety tips on how to avoid problems. 

Heat Exhaustion Signs and Symptoms (When internal body temperature remains below 104 degrees Fahrenheit)

  • Heavy sweating with cool, clammy skin
  • Fatigue
  • Nausea
  • Fainting

Heat Stroke Signs and Symptoms (When internal body temperature reaches temperatures above 104 degrees Fahrenheit)

  • High Fever
  • Hot, dry skin without sweating
  • Pounding Pulse
  • Dizziness
  • Nausea and/or Vomiting
  • Confusion
  • Unconsciousness

Safety Tips:

  • Avoid workouts during the hottest part of the day, completing workouts first thing in the morning and late in the evening when the sun isn’t out.
  • Stay hydrated.  Prepare for workouts by drinking at least 8-12 oz of water prior to activity, drink 6-12 oz of water for every 30 minutes of activity during exercise, and rehydrate after activity.
  • Avoid caffeine and alcohol as they dehydrate you
  • Exercise indoors if you must exercise during the hottest parts of the day
  • Reduce your pace and/or intensity of exercise
  • Wear light colored, light weight clothing
  • Wear sunblock

The Importance of Multi-Plane Movement

We live in a multi planar world! We rarely move in just one plane of motion. Yet, when we
go to the gym or train, we tend to get stuck in the same positions time and time again. Just think
about the position you squat in or lunge. Is it always with the same foot position? Always in the
same direction? This is a friendly reminder to break out of single planes and help prevent injury
by doing so.

It doesn’t have to be complicated. For example, when squatting, vary your foot position
every set. Utilize staggered stances, wide and narrow stances, toes in and out. Then, combine
these things in as many ways as you can think of. There are many options. This will help
prepare your legs for any position they might land in during functional tasks, such as walking,
hiking, or housework. When you train your body for all directions of load, you reduce the risk of
injury when you get into those positions in daily life. Below is a picture of some of the stances
mentioned earlier for you to try. Start with body weight or light weight and work up to heavier
weights or maybe start with just the first line and add more as you are able. Safety first!

This same concept can be applied with most exercises, no matter the difficulty level or
intensity. For instance, if you like to walk, try walking sideways or backwards (safely). This will
work different muscle groups and help improve balance in those directions. If you are lifting
upper extremities, try punching in direct directions, not just overhead. Remember, if you want
your body to work in multiple planes, you should train it to do just that!

Plantar Fasciitis

Fun Facts:

  • As many as 1 in 10 people will experience plantar fasciitis in their life.
  • 50% of people with plantar fasciitis spend all day on their feet.
  • It’s estimated that the United States spends $284 million every year treating plantar fasciitis.

What is plantar fasciitis? The plantar fascia is a thick band of tissue that runs from your heel to your toes and when it becomes inflamed, it’s termed plantar fasciitis.  People with plantar fasciitis will typically experience a stabbing pain in their heel first thing in the morning, after long periods of sitting and inactivity, and when standing for long durations. 

What causes plantar fasciitis?  Improper foot mechanics, activities that put a lot of stress through your heels, exercising or walking on hard surfaces, improper footwear, standing for long periods, obesity, and improper stretching can all make you more susceptible to plantar fasciitis. 

Let’s talk foot type:

  • High Arches: Not enough mobility through plantar fascia
  • Low Arches: Too much mobility through plantar fascia

What should I do if I have plantar fasciitis?

  1. Physical Therapy—A physical therapist will complete a comprehensive assessment of foot structure and biomechanics throughout the entire body.  They will assess your foot, ankle, hip,  and spinal mobility which can all affect the plantar fascia.  They can give you recommendations on proper footwear. We also have significant success at enhancing the healing time with ASTYM treatments.
  2. Custom Orthotics—some people may need custom orthotics to help support the plantar fascia
  3. Exercise—the following are a stretch and exercise that you can try if you are experience plantar fasciitis symptoms.

What Shoe is Right for You?

What activity are you trying to do?

Your shoes should match with the activity you are performing. For instance, the shoe you

wear to hike, would look different than a shoe you wear to work, which would probably

be different than the shoe you wear to the beach. Wearing the appropriate shoe will help

prevent injury and reduce discomfort during activity.

Is your shoe in good shape?

Typically speaking, you should be replacing shoes worn on a regular basis every year.

The more you wear a shoe and the more rigorous the activity the more regularly they

should be replaced. Things to look for to determine if your shoe needs replaced. Is there

tread left on the bottom of the shoe? If the tread is worn flat at all or the depth of tread

throughout is more than 50% reduced, then it is time to replace. Are there tears on the

fabric portion of the shoe? If a tear is bigger than the tip of your pinky, then it is time to

replace. Is the shoe becoming painful to wear, when it typically is comfortable? If there is

new pain, blisters, or red spots on the feet, then it is time to replace.

General things to consider:

There are several things to think about when shopping for shoes. In general the softer or

more cushioned a shoe is, the faster it will break down. If you are going to be doing

anything more than light activity in a shoe, there should be good structure to the shoe.

A couple quick tests to check a shoe for stability are the bend and wring tests. You

should NOT be able to bend the toes of your shoe all the way to the heel of the shoe and

you should not be able to wring the shoe like a towel. If you can do these things, then

your shoe does not have much stability/structure and is not doing much for you during

activity.

What shoe is right for you? One of the places we refer people to, as well as may go to ourselves, is Sole Sports. Check out their website to see if it’s the right place for you. You may also speak to Allison, Brooke or Sara about a possible discount.