Functional Performance Center

Physical Therapy & Sports Therapy Experts Tempe AZ

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.

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.

BFRT – Blood Flow Restriction Training

Blood flow restriction training (BFRT) is a form of exercise that utilizes a cuff or strap to reduce blood flow to a limb, thereby promoting a cascade of reactions at the cellular level, in an attempt to promote rehabilitation, recovery, and muscle growth. Although this technique has been around since the 1960s, it has more recently been researched as a widely used technique in the clinical setting. Ultimately, BFRT allows the participant to use low resistance or weight, and mimic gains seen when using high resistance and repetitions.

When used properly, the benefits of BFRT are many, with minimal negative effects. Programs can be customized to each person, based on evaluation findings and individual goals. This technique can be used early on in the recovery process, which can optimize outcomes of surgical procedures. As well as, enhance a person’s ability to compete in sport activity.

Dr. Iseler, at FPC, completed her certification in BFRT in 2021, and is excited to incorporate this technique into her practice. If interested in this technique, it will be determined if appropriate for an individual following an evaluation and an extensive health screening. Please reach out to our office for additional information or to schedule an evaluation.

BFRT arm
BFRT arm weight 1
BFRT arm weight 2
BFRT both legs
BFRT both legs exercise
BFRT both arms and both legs

Hand Hygiene & Health

Some things are always a good idea! Hand washing is one of them. It is always a good idea to maintain good hand hygiene! In times of infectious spread of illness, it’s the best idea! Do you know what’s awesome about hand hygiene? It’s easy to do! The poster with this post gives a quick glimpse on hand hygiene. If you follow its recommendations, you will be off to a great start. If you want to learn even more about hand hygiene, specifically in the healthcare setting, use the link provided to see the CDC’s full recommendations and statistical information on the subject.

https://www.cdc.gov/handhygiene/index.html

Hydration Nation

The Topic

Let’s talk about hydration! It’s common knowledge that staying well hydrated is a good thing and dehydration is a bad thing. But, do you know enough about this topic to avoid problems? For instance, when should you start taking in more fluids? What are the signs and symptoms of dehydration? When should you seek medical assistance? Knowing the answers to these questions could help you avoid trouble in this area. 

The Good

It’s that time of year again. When the temperature starts to steadily increase and summer is on its way! What better time to learn about proper hydration and prevention of dehydration?

Let’s start with daily water intake. As a general guideline, Mayo Clinic recommends approximately 15.5 cups per day for men and 11.5 cups per day for women. This is a combination of all fluid intake for a day. Fluid intake can come from multiple sources! Water is the primary source, other beverages and food also contribute to overall intake. Keep in mind that this recommendation is a general guideline! There are multiple factors that can change these numbers. Activity level, environment, and health status, are just a few of these factors. In general, your fluid intake should increase if your output increases. For example, if you are in a hot environment, your water intake should increase to match the increased temperature. This will help prevent dehydration. Which brings with it certain risks. We will get to that next!

The Bad

Dehydration occurs when your fluid output is greater than your fluid input. When this happens, your body does not have enough water to perform its normal functions. As you can guess, this leads to problems! The tricky part is that your body does not tell you it is becoming dehydrated until the problem is there, which means you don’t feel thirsty until it’s too late. Once the problem is there, then your body lets you know about it, in the form of symptoms. There are multiple symptoms that can occur when you are dehydrated. Some of the symptoms of dehydration are fatigue, dizziness and confusion, less frequent urination, and extreme feeling of thirst. If these symptoms are severe, medical assistance may be needed to restore the body to normal function. Other times, dehydration can be self-treated with rest and increased fluid intake.

Wrap-up

The best way to treat dehydration is by preventing it altogether! This can be done by maintaining proper hydration! Seems simple, right? If you rarely feel thirsty and have light colored urine, you are probably well hydrated. Here are some helpful hints to maintain your hydration. It’s always a good idea to drink water before, during, and after physical activity. Drinking water with your meals is another easy way to help stay hydrated.

But wait, there’s more…..

To read more on this topic, visit the links provided, which give more information on proper fluid intake, general guidelines for various activities, conditions, and risks/dangers of dehydration for various populations.

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256

https://www.mayoclinic.org/diseases-conditions/dehydration/symptoms-causes/syc-20354086

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.

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! 

Stretch those hips!

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.
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 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.

Work those hips!

Start with your foot approximately 2-3 feet away from wall, with arm on wall for support. Lift inside leg up and move hips towards the wall. Touch both hip and knee to the wall at the same time, return to start position and repeat. Do this 10-15 times, then repeat on other side. This exercise will help improve hip mobility and increase hip and core strength. As you master the exercise, move foot farther from the wall to increase difficulty.
Standing at edge of countertop, 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 countertop 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.

Sweet Summertime, Not So Sweet Shoulder Injuries

Overview

Summertime brings several things to mind; sunshine, barbecues, and baseball. Whether it is tee ball, club ball, little league, or major league, games are happening almost every day. One thing every player learns to do at a young age is throw the ball. Unfortunately, even with perfect mechanics, injuries occur. This can be due to many different things. One problem is overuse of the throwing arm. Another is improper warm-up, resulting in strains, sprains, and tears of upper extremity structures. These types of injuries don’t only happen when throwing. For example, swinging a bat, tennis racquet, or golf club can result in injury to the shoulder, elbow, wrist, and hand. The best idea is to avoid such injuries before they occur!

Shoulder Injury at a Glance

There are several simple things you can do to help prevent upper extremity problems during throwing and swinging activities. The first is maintaining adequate scapulothoracic range of motion and rhythm.  That’s right, our bones have rhythms! That is, bones have certain patterns they are meant to move through, and when that rhythm is off, problems can arise. So, making sure that we incorporate exercises and stretches that improve the motion of the entire shoulder complex, both scapulothoracic and glenohumeral, are very important. By doing this, one can also take stress away from the elbow. Secondly, you should always strengthen your body in its full range of motion. If you want your body to function properly in all positions, then you have to train that way too. With throwing and swinging sports in particular, this means strengthening in overhead planes and at end points of reaching and pulling.

How to Treat

The stretches and exercises listed below are a good start to improving upper extremity mobility and strength. While performing them, make note of differences from side to side, and ranges of motion that are most difficult. These are indicators of areas that might need additional work. If you feel you may benefit from a more thorough evaluation and individualized exercise program, please contact our office, at (480) 968-2020 or to email us click here. We are happy to help get you back onto the court or field!

Stretches & Exercises

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.
Start with arm extended fully out, opposite foot forward. Stand tall and pull band back to hip, keeping elbow straight throughout. Return to starting position, repeat 15-20 times, then switch to other side. Perform 2-3 sets per side. This exercise with help strengthen the muscles in the shoulder complex.
Start with dumbbell or light weight at shoulder, same foot forward. Step up onto step, pushing weight straight overhead, and then back, with thumb facing back the whole time. Return to starting position, repeat 15-20 times, then switch to other side. Perform 2-3 sets per side. If balance is limited, do not use step, safety first. This exercise will help strengthen the muscles in your shoulder.

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.