Back Archives - Functional Performance Center

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!

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.

The Core Of It All

The core? What’s that? Well, in general, your core is the mid-section of your body, usually referred to as your trunk or abdominals. It’s the area ranging from your hips to your shoulder blades, often forgotten about, but extremely important for most movements. That’s because your core connects everything together. And has the additional job of keeping your spine protected and healthy. The core is like the central station of the body, it helps direct force and muscle activation in all directions, and when not working well, leads to problems throughout the system.

Now that we know what the core is, the next question is how do we strengthen this area? This is where you can get creative, coming up with a routine and plan that is right for you. Exercises like planks and crunches are probably more widely known core exercises. There are a countless number of others to incorporate. The main thing to remember is that the core works in multiple planes of motion, so it is important to strengthen the core in all of these planes too. Starting in a plane that is pain free is the best option, then branch out into others as tolerated. Begin with low repetitions and work into higher numbers as able.

Another thing to consider when exercising the core is mobility. If you are taking the time to strengthen the middle section, you should take the time to make sure the areas above and below are moving well. This means your upper back/shoulders and hips. Doing some stretches of these areas prior to working out your core, would be beneficial. Contact FPC to schedule an appointment. Happy exercising!

Stretches For Your Core

You can do 2-3 sets, 10-20 reps of each of the following stretches.

New Year, New Routines

Where to start?

It’s the beginning of a new year! It’s time to set new goals, make a plan to meet them, and then go after them. If any of these goals involve increasing your physical activity or continuing an established physical routine, there are several things to keep in mind. The first is, are you safe to begin physical activity. If you have had a major illness or injury in the past year, you should get clearance from a medical professional before starting regular physical activity. Do you have a nagging ache or pain, that you are worried will worsen with activity? Getting an evaluation from a physical therapist to identify specific deficits and make a personalized plan for you could be the answer!

Things to consider.

Before starting physical activity, it is important to warm-up the body properly. This can be done with active stretching. By making stretches active, you begin to promote motor memory to the muscle, which in turn allows for proper functioning of the muscle during exercise. It is vital to stretch the areas that you are going to be working. So lower extremities, for leg work-outs, and upper extremities for arm work-outs. It does not hurt, however, to stretch both areas, even if you aren’t working those areas out on a particular day. Below are some pictures of basic stretches for the upper and lower body.

Another thing to keep in mind when beginning a new physical activity is moderation. For example, if you haven’t been doing a certain exercise or activity in awhile or ever, do just 10-20 minutes to start. Then, build onto your time as your body gets used to it. Don’t add a lot of new activities all at once, if something bothers you, then you won’t know which thing caused the issue. Start with one or two things and add more on each day or week. Start with low weights or repetitions and increase slowly. This way, you don’t strain or stress any tissues in excess. Lastly, don’t get worried if you are very sore after starting a new activity. It takes time for the muscles to get used to being used in a new way. Soreness is a good sign that you worked the muscles well.

Make it personal!

Whether you are beginning a new physical routine or continuing a previous one, injuries can occur. The best way to treat an injury, is prevent it from happening in the first place. Having a professional, such as a physical therapist, evaluate your movement could do just that! Here at Functional Performance Center, we can analyze your movement, to determine areas that may need more mobility or strength. Then, we can create a plan to address any findings, that is personalized to you! We look forward to helping you in 2020. Happy new year to all!

Let’s get active!

Start with thumb on end of stick/bat/golf club, with same foot forward. Shift weight onto front foot and use bottom arm to push lead arm up to ear, keep elbow straight. Return to starting position, repeat 15-20 times, then switch arms. Perform 2-3 sets per side. This will help improve shoulder mobility and shoulder blade rhythm.

Standing in doorway, put arm on frame at shoulder height, with same foot forward. Shift weight forward, driving chest straight ahead, until stretch is felt in front of shoulder and chest. Return to starting position, repeat 15-20 times, then switch to other side. Perform 2-3 sets per side. This will help to improve muscle length and improve mobility in shoulder and shoulder blade.

Begin with one foot on edge of chair or bench. Then, drive hips forward, keeping weight in back leg, going forward until you feel a stretch in the front of your hip. Return to starting position and repeat. Perform 15-20 times, 2-3 sets on each leg. This will stretch the lower extremities and improve hip mobility. Remember, safety first. If your balance is compromised, stand at edge of counter or at wall for upper extremity support.

Sitting or standing at edge of bed, leg straight out in front of body, lean forward until stretch is felt in back of leg, then rotate entire leg back and forth (like a windshield wiper). Rotate 20 times, switch legs, performing 2-3 set per leg. This will actively stretch your hamstring muscles. Do not progress to standing stretch until confident balance is adequate to maintain position without falling.

With hands on wall, bring one leg forward and rotate it from side to side, keeping knee in line with belly button. Rotate 20 times, switch legs, and repeat. Perform 2-3 sets on each leg. This will stretch the muscles in the calf. If you don’t feel a mild to moderate stretch, move stance leg back farther from wall.

Swing Those Hips

Why is this important?

Do you enjoy playing sports such as golf, baseball, tennis, or racquetball? If you do, you may have had a time you didn’t perform as well as you wanted. But, you are unsure how to improve other than playing more often. Or, maybe, you experienced pain during or after you played. Low back pain is common in swinging sports. One study found that low back pain was the most commonly occurring injury in golf, with up to 36% of golfers experiencing it. Whether you have or haven’t experienced this, the information below could help you!

How the hips work

In any sport, there are many moving parts, which all must come together correctly to have success. For example, if you are swinging a golf club or a bat, not only do you have to transfer your weight from one leg to the other, you have to stabilize your trunk while you rotate, and all of this is to bring your upper body and arms through smoothly to make contact with the ball. This sounds like a lot, because it is a lot! And, at any given point during that motion something can go wrong, causing failure and possible injury. One such area, which was previously mentioned is the low back. There are several ways to address this type of pain. One of those, is to address why the back was injured in the first place, and correct that error.

What you can do

In physical therapy, we specialize in the area of examining and evaluating movement. We do this to find what areas are moving to little or too much, and which muscle groups require more strength to improve or maintain such motions. For example, if your hip mobility is limited on one side or both, this can lead to over rotation through the lumbar spine, which is a contributor to back pain. The stretches and exercises below are the beginning of a much larger program to improve functional mobility and strength throughout the body. If you, or someone you know, has had problems in the past with an injury, or recently sustained one, please contact our office and set up an appointment to be evaluated!