Conditions Archives - Page 2 of 2 - Functional Performance Center

Treating Ankle Pain & Instability

By Brooke Iseler, PT, DPT

Have you ever rolled your ankle while playing sports? Maybe you were walking on uneven ground, or just going up/down stairs at home? Ankle sprains happen a lot! Some studies show upwards of 70% of active individuals experience an ankle injury during their lifetime. Of these, most experience reoccurring injuries to the same ankle. When this happens, damage can occur to the tissues around the ankle. In turn, leading to deficits in mobility and strength of the ankle and lower extremity as a whole. These deficits may prevent full participation in desired activities. Does this sound familiar to you?

The ankle is a complex joint – consisting of multiple bones, muscles, tendons, and ligaments. All of these have to function correctly for proper biomechanics during activity. If any one component is damaged, lower extremity movements patterns can be altered. As the foot and ankle are the first to take impact during weight bearing activity, this can lead to dysfunction at the foot/ankle or further up the chain at the knee, hip, or even back. The severity of ankle injuries can differ greatly. Even a mild injury can result in long-lasting deficits and dysfunction.

If you have had an ankle injury recently, or in the past, the stretches and exercises below may help improve any remaining symptoms. If you find these to be helpful, or more difficult than you expected, you may benefit from further evaluation to determine if formal physical therapy could get you back to 100%. Please give us a call at (480)968-2020 or email us, if you would like to schedule an appointment with one of our professionals. We are happy to help get you back on your feet

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.

Begin with one foot on edge of chair or bench. Then, drive hips forward until you feel a stretch in the front of the 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.

Standing in doorway, using frame for support, reach back and tap toe out to right, return to starting position, then reach and tap toe straight back, return to starting position, lastly reach back and tap toe out to left. Perform 15 taps per leg, repeat for 2-3 sets. This will help strengthen the muscles in your leg and hip, improving stability as well.

Begin standing on one foot with hands overhead. Reach other heel forward, tap on ground, reaching back with arms as you do. Return to starting position, repeat 15-20 times, switch legs and repeat 2-3 times on each leg. If you have pain or lose balance quickly, perform in doorway and hold onto frame for support. This exercise will improve lower extremity strength and stability, as well as increase ankle range of motion.

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.

Balance Exercises & Fall Prevention

by Brooke Iseler, PT, DPT

Did you know that ~37.3 million falls requiring medical attention occur each year? There are many factors that contribute to fall risk, one of which is physical health. This includes mobility, strength, and balance. All of which, can be improved with regular stretching and exercise.

One of the steps in reducing fall risk due to poor mobility, strength, and balance is performing basic lower extremity stretching and strengthening exercises. These will help to increase neuromuscular control and prevent future falls. Below are several stretches and exercises to get you started and allow you to self-assess your flexibility and balance. Safety is extremely important when performing exercises! Do not try advanced techniques until you are confident you have mastered lower level techniques!

If you feel you are at risk of falling or have had falls in the past, you may benefit from a formal assessment of your strength and balance. Please, schedule an appointment with us if you feel you need a more personal, individualized plan!

Hamstring Stretch

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

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Hip Flexor Stretch

With chair pushed up to wall or counter top, put foot onto edge of chair, drive hips forward and back, keeping arms straight the whole time, repeat 20 times, switch legs and repeat, perform 2-3 times on each leg. Put your hands up on wall or on counter top for balance. Progress to hands on knee as balance improves. This will help stretch the front of the hip and improve mobility and balance in lower extremities.

Standing at edge of counter top, reach foot out to the side and tap your toe, return to starting positioning, repeat 10-20 times, then switch sides. Perform 2-3 sets on each leg. Put hands on counter top for balance when beginning exercise, progress to hands overhead as balance improves. This exercise will help strengthen your legs and improve single leg balance.

Standing at edge of counter top, reach foot across your body and tap your toe, sticking your hip out to the side as you do so, return to starting position, repeat 10-20 times, then switch sides. Perform 2-3 sets on each leg. Put hands on counter top for balance when beginning exercise, progress to hands overhead as balance improves. This exercise will help improve hip mobility, strengthen your legs, and improve single leg balance.

Rehabilitating Shoulder Injuries

The shoulder is one of the most commonly injured areas of the body. Rotator cuff injuries, shoulder impingements, and adhesive capsulitis (frozen shoulder) are just a few of the many injuries that can occur at this complex joint. The shoulder joint consists of several bones, many muscles and their associated tendons, multiple ligaments, bursa, and a joint capsule. Injury to any one of these structures can cause significant pain and subsequent dysfunction of the shoulder. Over time, this can lead to chronic pain and limited use of the arm.

Whether you’ve had a shoulder injury in the past, or you’ve recently endured a shoulder injury, there are things you can do to help improve functioning of your arm and prevent permanent damage to the joint. It is very important to maintain the range of motion of the shoulder complex. This includes the shoulder joint and the shoulder blade. It is vital to include stretches and exercises that involve increasing the mobility and strength of the shoulder blade muscles, as well as the shoulder joint, to maximize function. The shoulder blade provides 1/3 of the total motion of the shoulder joint. Failure to address shoulder blade range of motion and strength can result in prolonged pain and activity limitations.

Listed below are several basic stretches and exercises to increase the range of motion and strength of the entire shoulder complex. If you are currently suffering from shoulder pain or dysfunction, come see a therapist at Functional Performance Center today (call us to schedule), for a full examination and personalized exercise program! Shoulder pain does not have to be permanent!

Forward Flexion with a Stick

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

Doorway Stretch

Standing in doorway, put arm on frame at shoulder height, with same foot forward. Shift weight forward, driving chest straight ahead, until you feel a stretch through the front of the 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 in the front of the arm and allow more mobility for the shoulder and shoulder blade.

Scapular Retraction with Resistance Band

Start with arm fully forward, with your thumb facing down and the opposite foot forward. Shift your weight back, pulling the band back to armpit, your thumb should end facing up. Return to starting position, repeat 15-20 times, then switch sides. Perform 2-3 sets per side. Make sure to let arm go fully forward and fully back to maximize benefits of exercise. This will help strengthen the shoulder and shoulder blade muscles.

Plantar Fasciitis/Fasciosis

In the month of April alone, there are nearly 90 different organized road races in the Greater Phoenix area. The most popular race, Pat’s Run typically gets 30,000+ runners. With all these feet hitting the ground, it’s inevitable to see a multitude of different running-related injuries. So, in this post we are going to look into plantar fasciitis/fasciosis, or the pain on the bottom of the heel or arch of the foot.

What is Plantar Fasciitis/Fasciosis?

Plantar fasciitis (acute inflammation)/fasciosis (chronic) is a diagnosis/ailment that affects 10% of the population, roughly 2 million people/year in the USA. Estimates of $284 million/year is spent on treatments. It usually involves pain on the bottom of the heel/arch and can be very debilitating. Many different practitioners treat this disorder.

Treatment

As physical therapists, we will assess multiple things in order to help people with this ailment. We will evaluate the foot/ankle as well as the entire lower extremity/pelvis in order to be able to treat each case individually. Flat feet or high arch feet are more susceptible, as well as those people who stand/walk/run a lot. The biomechanical evaluation can reveal imbalances leading to the cause of the pain. Often, we will find limitations in range-of-motion and weakness that needs to be addressed in order to effectively treat this condition for long-term success.

Often, a change in shoe types or over-the-counter orthotics can be used in adjunct to the exercise prescription. We also have significant success at enhancing the healing time with ASTYM treatments. ASTYM uses specifically designed instruments that help to initiate the healing cascade, while breaking up scar tissue (abnormal collagen formation). This process is very conservative and price-effective in relationship to other treatment options such as surgery or injections. A patient may feel relief from a cortisone injection initially, but if the biomechanical imbalances that are causing the heel/arch pain are not addressed, then the rate of recurrence increases significantly.

So, if you are suffering from pain on the bottom of your heel or arch, look to a physical therapist with confidence to assist you in your recovery. The Functional Performance Center in Tempe, AZ, has been successfully treating patients with plantar fasciitis/fasciosis for over 15 years. Call 480.968.2020 to schedule a consultation. We take most insurance plans and also can assist you as a self-pay/cash patient without breaking your bank (injections can often be $750-1,500).