Legs 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!

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.

Foam Rolling: Do or Don’t

Why you should care!

Have you ever finished a workout and felt great! Then, hours later or the next day you are so sore it’s hard to move? Did you know there is a term for this feeling? It’s called delayed onset muscle soreness. Although it isn’t fun to have, it is a good indicator that you worked your muscles really hard, which is good for your strength. If there were a way to reduce this problem before it started, wouldn’t you want to know about it? Well, there is something that can help!

What can foam rolling do?

Foam rolling has been shown to effectively reduce delayed onset muscle soreness. In multiple studies foam rolling after bouts of physical activity, reduced muscle soreness and improved passive and dynamic range of motion. Meaning muscles didn’t get as tight! This happened because foam rolling affected the neural responses in connective tissues. Want to learn how to foam roll yet?

What to do next?

Below are some basic foam rolling techniques to use after a workout or physically demanding activity, such as house or yard work. If you find that these are helpful, let us know! If you feel you may benefit from a full evaluation to determine a more personalized routine, contact us to set up an appointment today!

Let’s roll!

Start sitting on floor with foam roller behind ankle. Roll on top of foam roller moving it from behind ankle up to knee. Continue rolling between these two areas for 20-30 seconds, then switch legs and repeat. Perform 2-4 sets on each leg.

Start laying on side with hip on top of foam roller. Roll from hip down to side of knee. Continue rolling between these two areas for 20-30 seconds, then switch legs and repeat. Perform 2-4 sets on each leg.

Start sitting on top of foam roller with leg crossed over. Lean to side of leg that is crossed over, putting weight onto buttocks. Roll from bottom of buttock to top of hip. Continue rolling between these two areas for 20-30 seconds, then switch sides and repeat. Perform 2-4 sets on each side.

Got Shin Splints? How To Treat Them.

by Brooke Iseler, PT, DPT

Have you ever experienced sharp pain in the front of your lower leg? Did it occur when you increased your activity level suddenly? If this has happened, you may have medial tibial stress syndrome, or what is commonly known as shin splints. This condition occurs when the muscles and tendons in the lower leg are overworked, causing increased stress on the tibia or shin bone in the leg. This usually leads to pain, tenderness, and soreness along the inner part of the front of the lower leg. Acute cases can be treated successfully with rest and ice, but long-term cases or more severe cases may require more rigorous treatment, such as physical therapy.

There are multiple ways that physical therapy can help improve the symptoms associated with medial tibial stress syndrome. These include analyzing body mechanics and prescribing appropriate exercises, based on that analysis, to avoid over stressing the connective tissues in the leg. Examination of footwear and recommendation on best footwear for desired recreational activity. And structural evaluation of foot structure, to determine if benefit can be gained from use of a custom orthotic.

If you feel you would benefit from any of these things, please contact our office to schedule a physical therapy evaluation. Below, are several stretches and exercises to help prevent shin splints and to help treat them if you are already experiencing symptoms.

Calf Stretch with Rotation

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

Hip Flexor Stretch

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, 23 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.

3-way Reaching to the Floor, Standing on One Leg

Standing on one leg, reach small weight or ball down to floor and touch, then return to starting position, standing back up fully each time. Tap in multiple directions, for example left, center, and right. If you need to put your other foot on the ground for balance, that is fine. Safety first! Perform 5 touches in each direction, for a total of 15 touches. Repeat 2-3 times on each leg. This will help strengthen the muscles in your leg and increase your balance and stability as well.

Standing on one leg, cross your other leg in front of body and tap toe gently on ground, sticking your hip out to the side as far as you can. Move your arms in opposite direction as you do so. Return to start position, perform 15-20 touches, repeat 2-3 times on each leg. This will help increase strength and stability of both your lower extremity and core. As you are comfortable and confident, add a small weight overhead to increase difficulty. Remember, safety first, if your balance is compromised, use upper extremity support, such as a counter-top or wall.