Greetings
Welcome to the March newsletter from Physical Therapy Advantage.
Mark your calendars for the upcoming workshop:
Shoulder Workshop - at Batavia Park District on Saturday, April 6 from 10:00-11:00am. Are you having shoulder pain? Do your shoulders hurt when reaching overhead? Do you have pain in your shoulders at night? Come to this FREE workshop to learn the four common causes of shoulder pain and what successful treatment looks like. To Register, call 630-879-5235 with code 302047-1A
Low Back Pain Workshop held at our clinic on April 16 from 6:30pm-7:30pm. Are you suffering from low back pain or do you have pain that radiates down one of your legs? This is the workshop for you. Please call to register for the workshop. 630-892-8003
Thank you to Kale Hoyt - Personal Trainer/Sports Performance Trainer-Coach for providing our next article
https://www.kaletraining.net/www.KaleTraining.net
Dynamic stretching
The purpose of stretching prior to an athletic event or general exercise is to improve overall performance. In order to prevent injuries, individuals should perform a proper dynamic stretch routine. Stretching prior to activity helps individuals recover faster, reduces soreness and prepares you for the next time you are active. Each dynamic stretch should be performed with perfect form so that the possibility of injury is decreased.
During a low intensity dynamic stretch routine, individuals should be taken through a series of stretches that lightly take them past their normal comfort level. Then progress into more high intensity dynamic movements. Each dynamic stretch should be performed within ten yards. The low intensity dynamic stretches should be performed while walking forward and the high intensity dynamic stretches focus should be on getting as many foot contacts as possible for each movement.
While performing low intensity dynamic stretches 1-5, the goal is to challenge balance by raising up on the ball of your foot to strengthen muscles around the ankle that are beneficial to sports. Stretches 6-8 are a series of lunge activities that incorporate strength, balance, and flexibility.
Low Intensity Dynamic Stretches
1. Knee hugs - Grab around knee with both hands, pull knee up to chest, rising up on the ball of foot.
2. Foot grabs - Grab right foot with right hand, rising up on ball of foot as you pull heel to butt. Repeat opposite side
3. Shin grabs - Using both hands grab around shin making sure that foot is in line with opposite leg and pull upwards towards hip-line; rising up on ball of foot when pulling upwards. Repeat opposite side.
4. Straight leg march - Staying on the balls of your feet lightly bring up right leg as straight as possible until you feel a stretch going through your hamstring. Repeat opposite side.
5. Lunge with hands flat to instep of foot with inside arm rotation - Starting with both feet side by side from each other bring one foot forward leaving the other to stay at the start. Bring both hands down until flat on the ground to the instep of foot that is forward. The hand that is closest to foot rotate upwards creating a straight line from bottom hand to top hand
6. Lunge with hands flat to instep of foot with outside arm rotation - Starting with both feet side by side from each other bring one foot forward leaving the other to stay at the start. Bring both hands down until flat on the ground to the instep of foot that is forward. The hand that is furthest from foot rotate upwards creating a straight line from bottom hand to top hand
7. Lateral lunge - Step out laterally to the right until feet are evenly outside shoulders. Lean towards the right keeping left foot facing forward and flat on the ground, hips back, and knees behind the toes. Bring yourself back up to starting position, and then repeat. Repeat activity opposite side.
8. Iliotibial (IT) band crossover stretch - Standing straight up, step out with right foot, bring left foot over right foot, and push hips towards the right reaching down to the instep of the back foot. Repeat opposite side.
During a high intensity dynamic warm-up individuals should be taken through a series of functional movements i.e. speed, quickness, agility, coordination, and power. For speed, look at high intensity dynamic stretches 1 and 2. For quickness and agility look at dynamic stretches 3-7. For coordination, power, and strength look to stretches 8-13.
High Intensity Dynamic Stretches:
1. High knees - Alternating legs, bring knees up to hip height when performing activity. When the knee goes up, the toes goes up, when the knee goes down, the toes go down.
2. High knees with butt kicks forward and reverse – Bring knees up past hip height all the while bringing heels up towards butt, and move the arms to simulate proper running mechanics.
3a/3b. Carioca – Starting with feet spread apart, cross right foot in front of left, step out, bring right foot behind left, step out. Repeat opposite direction.
4a/b. Carioca with back leg high knee - Lean body to left bring right leg up and over left foot as a high knee, step out, bring right foot behind left, step out and repeat; Repeat opposite direction.
5a/b. Lateral shuffle - Stay low so that shoulders are even the whole time; Reach out with right foot, pushing off of left. NEVER click heels.
6. Lateral high knees - Pushing off of back leg alternate bringing both legs up past hip height never crossing feet
7. Skip with arms swing across body - Perform Skip with arms swinging open then cross across your chest
8. Skip with arm circle forward - Perform skip with arm out stretched outside of body rolling arms forward
9. Skip with arm circle reverse - Perform skip with arm out stretched outside of body rolling arms reverse
10. Skip and rotate over front knee - Moving forward while skipping cross knee across your body and twist over the side that is crossed in front of body
11. Skip with touch to instep - Moving forward while skipping bring instep of foot toward the middle of body, and touch instep with the opposite hand.
12. Power skip - Apply as much force to the ground jumping as high as you can each skip
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Shoulder pain and decreased range of motion are common musculoskeletal issues for both women and men during the aging process. Physical Therapy, including stretching and strengthening exercises for the shoulder, as well as postural exercises, can help to keep shoulders healthy by minimizing pain, increasing strength and mobility, and improving function of the shoulder joint.
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Figure skating is a highly technical sport that often results in knee, hip, and ankle injuries, as well as pulled muscles. Proper conditioning, on and off the ice, are vital for success. Physical Therapy can help minimize the risk of injury by educating figure skaters on selecting appropriate equipment, and teaching proper stretching and strengthening techniques.
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Believe that you can get through your Physical Therapy program!
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Understanding Ankle Sprains
Ankle sprains are common injuries that often occur when the ankle is turned inward or twisted, leading to swelling, pain, and bruising. Physical Therapy is effective for minimizing pain, and improving joint range of motion, strength, and stability of the ankle.
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Do you ever find yourself wondering about dinner options that are both tasty and healthy? Here are two recipes that are satisfying and nutritious!
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From: Allrecipes.com
This recipe combines ground chicken with chicken broth, quinoa, onion, garlic, canned diced tomatoes and vegetable oil to create an easy and tasty dish that can be ready in less than an hour. This dish is full of protein as well as a variety of vitamins and nutrients, and is sure to please even the picky eaters in your family.
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From: Allrecipes.com
This recipe combines beef sirloin with onion, bell peppers, canned stewed tomatoes, soy sauce, sugar, garlic powder, vegetable oil, beef bouillon, hot water, cornstarch, and salt to create a flavorful dish that can be served over pasta, or rice. It is a great slow cooker option that can be cooked on low while you’re at work, and is full of protein, vitamins and nutrients.
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Please find our contact information below and feel free to reach out to us at any time!
Physical Therapy Advantage
35 S Randall Road
North Aurora, IL 60542
Phone (630) 892-8003
