ANKLE SPRAINS

February 2nd, 2012

The most common type of ankle injury is a sprain. A sprain is stretching and tearing of ligaments (fibrous bands connecting adjacent bones in a joint.) There are many ligaments around the ankle and these can become damaged when the ankle is forced into a postion not normally encountered.

The most frequently seen sprain occurs when weight is applied to a foot which is on an uneven surface, and the foot "rolls in" (inversion). Because the sole of the foot is pointing inward as force is applied, the ligaments stabilizing the lateral – or outside – part of the ankle are stressed. Many patients report hearing a "snap" or "pop" at the time of the injury. This is usually followed by pain and swelling on the lateral aspect of the ankle.

THE MOST IMPORTANT INITIAL MANAGEMENT OF A SPRAIN IS:

  • R – rest
  • I – ice
  • C – compression
  • E – elevation

Many of the problems resulting from sprains are due to blood and edema in and around the ankle. Minimizing swelling helps the ankle heal faster. The RICE regimen facilitates this.

  • Rest – no weight bearing for the first 24 hours after the injury (Possibly longer, depending upon severity)
  • Ice – apply ice packs using a towel over a plastic bag to the area that is painful. Be careful to avoid frostbite. Ice should be intermittantly applied for the first 24 hours.
  • Compression – an ACE bandage or other soft elastic material should be applied to the ankle to help prevent the accumulaton of edema.
  • Elevation – elevating the ankle helps in removing edema. By having the foot higher than the hip (or heart), gravity is used to pull edema out of the ankle.
    In the initial 24 hours, it is very important to minimize swelling.

     

     

    WHEN TO SEEK MEDICAL ATTENTION

    If the ankle is obviously fractured or dislocated, then medical attention should be sought immediately. Besides the initial RICE regimen proper  diagnosis and treatment is very important. Athletes are encouraged to make an appointment with their physicians to assess the severity of the injury. Doctors will  determine if X-rays are necessary, to be able to give instructions on proper rehabilitation of the injury.

DEGREE OF SEVERITY OF ANKLE SPAINS

Grades of Ankle Injury Severity
When you experience an ankle sprain, it is the amount of force placed on your foot that will determine the grade of the sprain.

Grade 1 sprain: A mild sprain is a known as Grade 1. This occurs when there is slight stretching and some damage to the fibers (fibrils) of the ligament. Usually, you can place pressure on your foot and walk afterward.

•               Some stretching or perhaps minor tearing of the lateral ankle ligaments.

•               Little or no joint instability.

•               Mild pain.

•               There may be mild swelling around the bone on the outside of the ankle.

•               Some joint stiffness or difficulty walking or running.

Grade 2 sprain: A moderate sprain is known as Grade 2. Here a partial tearing of the ligament occurs. If the ankle joint is examined and moved in certain ways, abnormal looseness (laxity) of the ankle joint occurs.

•               Moderate tearing of the ligament fibers.

•               Some instability of the joint.

•               Moderate to severe pain and difficulty walking.

•               Swelling and stiffness in the ankle joint.

•               Minor bruising may be evident.

Grade 3 sprain: Finally, a severe sprain is known as Grade 3. In this kind of injury, a complete tear of the ligament occurs. If the examiner pulls or pushes on the ankle joint in certain movements, gross instability occurs.

•               Total rupture of a ligament.

•               Gross instability of the joint.

•               Severe pain initially followed later by no pain.

•               Severe swelling.

•               Usually extensive bruising.

Depending on how severe the sprain is, you may to rely on crutches for a while to assist with walking. By using crutches, you will be able to decrease the amount of weight you place on your sprained ankle. This will rest the ligaments of the ankle and allow them to heal. It will also relieve the pain experienced with walking on the affected leg.

When permitted by your physician, you should start a gentle exercise program to improve the strength and motion of your ankle. Initial exercises should be performed without placing any weight on the ankle. With time, the exercises can be advanced to become more challenging. A standard exercise program after ankle sprain involves the following exercises:

• Range of Motion Exercises: These gentle exercises will help loosen your ankle. Often after an ankle sprain, the joint becomes stiff from lack of motion. It is important to regain the motion that may have been lost during the healing process in order to prevent future injury.

• Isometric Exercises: Isometric exercises allow you to build strength around your ankle joint without moving your joint against resistance. This is done early in the rehabilitation process when you want to become stronger, but still suffer from discomfort with movement of the ankle joint

• Resistance Exercises: Resistance exercises are performed by moving the joint against a force in the opposite direction that you are moving. These exercises work to strengthen the muscles around your ankle to provide additional support to the joint.With time, your ankle will fully recover and you will be able to perform the same activities that you enjoyed.

                                  BALANCE AND PROPRIOCEPTION

Pain caused by sprained ankles, and a variety of other injuries common to highly trained athletes, often have nothing to do with strength. They often have little to do with flexibility. And rarely do they have anything to do with endurance. More often than not, sprains and strains have to do with balance. Proprioception, to be exact

The term proprioception refers to a sense of joint position. Proprioception training is highly common in rehabilitation of injured athletes, but it can just as easily be used to prevent injury. Even a strong ankle can sprain when running on uneven ground if the runner hasn’t trained the neuromuscular system to react appropriately. Slight deviations in terrain require slight adjustments of balance to avoid injury.

Balance and proprioception training is an important part of the injury recovery process and must be given the attention it deserves.

This information is courtesy of HECTORPTSPORTS  www.hectorpt.com (518)577-5214  Colonie and Clifton Park.

Hector Physical Therapy Albany NY 12205- HectorPT Physical Therapy, 1 Wall Street 12065

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ACL INJURIES AND SOCCER PLAYERS

January 4th, 2012

 

How do injuries occur?


ACL injuries can happen from direct contact to the knee, but most often the injury happens in the absence of any direct impact on the knee. The usual description is a rotation of the femur over a fixed tibia when the knee is near full extension. During play, this could be when a player plants their foot and changes direction. A specific and complex sequence of events has to happen to tear the ACL. Most feel that if the knee is near extension and then collapses inwards, the ACL is placed under considerable strain and can tear. When it does tear, the athlete feels immediate pain and instability of the knee. They many even hear an audible ‘pop’ when it ruptures.

The Anterior Cruciate Ligament is extremely important to the competitive soccer athlete. This ligament controls rotational forces in the knee. If this ligament is torn, sudden changes in direction become nearly impossible. Prevention of injuries to the ACL should be part of every soccer-training regime.

For more information about the anatomy,causes, symptoms, diagnosis, treatment and rehabilitation of the ACL visit our online medical library. CLICK ON THE LINK

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ACL INJURIES AND SOCCER PLAYERS

Statistically, women soccer players are at a higher risk to tear an ACL. There are many theories as to why females are more at risk for this injury. Some of them include: a narrower notch width of the femoral head; the relative strength and muscle recruitment pattern of the hamstring muscles relative to the quads; high levels of estrogen; and, lack of proper training at a young age. Most experts believe that the incidence of ACL tears can be lowered by instituting some simple changes in the training of not only female athletes but all athletes.

General soccer training should be centered around a properly periodized strength, flexibility, and aerobic conditioning program. The program should be planned so that the soccer athlete progresses through specific phases of conditioning culminating in peak performance at the end of the sport season. The three basic cycles are: pre-season preparatory cycle; in-season cycle; and post-season cycle.

Coordination Improves Performance

Neuromuscular control of the knee during athletics is maintained by a complex interaction of the quadriceps and hamstring muscles. This includes both the muscles and the nerves that trigger the muscle contraction. Due to this non-contact ACL injuries may be a result of a breakdown in, or the lack of, the neuromuscular recruitment patterns necessary to prevent undue stress on the ACL.

The balance of power and the recruitment pattern of the quads and hamstrings have been shown to prevent ACL injuries. The quad muscles are an ACL antagonist, that is they place stress on the ACL when contracting. The hamstrings are an ACL agonist, removing ACL stress when contracting.

Due to this, if the hamstrings are excessively weak or inflexible they may not adequately protect the ACL during a strong quad contraction. Also, if the quad group is excessively strong, relative to the hamstrings, the ACL may be torn due to a lack of hamstring “protection.” ACL injury prevention should then focus on a balance in strength between the hamstrings and quads. It is recommended that the hamstrings should be 60 – 80% as strong as the quads. Also, proprioceptive exercises should be utilized to improve the neuromuscular recruitment patterns of the quads and hamstrings.

The off-season strength program should focus on the exercises that result in increased hamstring strength and flexibility as well as coordinative jumping exercises (plyometrics). During the first few weeks of training the emphasis should be on teaching proper jumping and landing techniques. The athletes should be taught to land on the balls of the feet with the knees flexed and the chest over the knees. They should be constantly reminded to avoid any excessive side-to-side or forward-to-back rocking of the knees upon landing. Valgus (inward) movement of the knee upon landing should also be discouraged. The athlete should also be taught how to land “softly.” This type of landing occurs when the athlete lands on the balls of the feet then rocks to the heels. Proper back posture should also be reinforced verbally.

Proper body mechanics are the goal in the early stages of this type of program. Emphasis on power and explosion should only be instituted after the athlete performs the jumps properly.

Weight room activities should focus on exercises that improve hamstring strength and coordinated firing with the quad muscle group. Examples of these types of exercises are: hamstring curls, squats, power cleans, and dead lift. As with the plyometric exercises, proper technique should be taught prior to increasing the load. Be sure that the athlete’s hamstrings are 60 – 80% as strong as the quad muscles. For example: If the athlete can perform a 1-leg knee extension with 100 pounds they should be able to do a 1-leg hamstring curl with 60 – 80 pounds. 

TESTING, INJURY PREVENTION AND REHABILITATION:

HECTORPT SPORTS offers advanced neuromuscular and balance testing\training.

This is the same technology used by the elite soccer teams, clinics, research facilities,hospitals and other professional sports teams around the world. 

The Biodex Isokinetic machine measures quadriceps to hamstring ratio. 

 

The Biodex Balance machine is used for single leg stability testing.

SUMMARY:

Soccer is the most commonly played sport in the world, with an estimated 265 million active soccer players participating in the game as on 2006. Inherent to this sport is the higher risk of injury to the anterior cruciate ligament (ACL) relative to other sports. ACL injury causes a significant loss of time from competition in soccer.Lower extremity plyometrics, dynamic balance and strength, stretching, body awareness and decision-making, and targeted core and trunk control appear to be successful training components to reduce non-contact ACL injury risk factors (decrease landing forces, decrease varus/valgus moments, and increase effective muscle activation) and prevent non-contact ACL injuries in soccer players, especially in female athletes. Pre-season injury prevention combined with an in-season maintenance program may be advocated to prevent injuries.

A courtesy of HECTORPT SPORTS Rehabilitation Services of Clifton Park and Colonie NY.

www.hectorpt.com (518)577-5214

HECTORPT PHYSICAL THERAPY ALBANY 12205- HECTORPT PHYSICAL THERAPY, CLIFTON PARK NY 12065

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The information contained on this site is compiled from a variety of sources. It may not be complete or timely. It does not cover all diseases, physical conditions, ailments or treatments. You should NOT rely on this information to determine a diagnosis or course of treatment. The information should NOT be used in place of an individual consultation, examination, visit or call with your physician or other qualified health care provider. You should never disregard the advice of your physician or other qualified health care provider because of any information you read on this site or on any Web sites you visit as a result of this site. If you have any health care questions, please consult your physician or other qualified health care provider promptly. Always consult your physician or other qualified health provider before you begin any new treatment, diet or fitness program.
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Winter Sports Injury prevention

November 27th, 2011

 

Ski and Snowboard Injuries

 

Skiing and snowboarding are among the most popular winter sports. Injuries to the upper and lower extremities occur in a relatively predictable pattern. Fortunately, there are some ways to help decrease the chance for injuries.

Many winter sports injuries happen at the end of the day, when people overexert themselves to finish that one last run before the day's end. A majority of these injuries can easily be prevented if participants prepare for their sport by keeping in good physical condition, staying alert and stopping when they are tired or in pain.

HECTORPT encourages children and adults to follow these tips for preventing winter sports injuries:

  • Never participate alone in a winter sport.
  • Keep in shape and condition muscles before participating in winter activities.
  • Warm up thoroughly before playing. Cold muscles, tendons and ligaments are vulnerable to injury.
  • Wear appropriate protective gear, including goggles, helmets, gloves and padding.
  • Check that equipment is in good working order and used properly.
  • Buy and use helmets or protective head hear approved by the American Society for Testing and Materials (ASTM). These must fit correctly and be worn properly to be effective.
  • Wear several layers of light, loose and water- and wind-resistant clothing for warmth and protection. Layering allows you to accommodate your body's constantly changing temperature. Wear proper footwear that provides warmth and dryness, as well as ample ankle support.
  • Know and abide by all rules of the sport in which you are participating.
  • Take a lesson (or several) from a qualified instructor, especially in sports like skiing and snow boarding. Learning how to fall correctly and safely can reduce the risk of injury.
  • Pay attention to warnings about upcoming storms and severe drops in temperature to ensure safety.
  • Seek shelter and medical attention immediately if you, or anyone with you, is experiencing hypothermia or frostbite. Make sure everyone is aware of proper procedures for getting help, if injuries occur.
  • Drink plenty of water before, during, and after activities.
  • Avoid participating in sports when you are in pain or exhausted.
  • Avoid participating in winter sports if you are experiencing pain in your extremities, as this will affect your mechanics and increase the risk of falling.
  • Do not participate in sports when you are ill, very tired, or have consumed alcohol.
  • Report any signs or symptoms of concussions.

Stay safe this winter by following the above safety tips and common sense. A message from HECTORPT SPORTS Physical Therapy of Clifton Park and Albany NY.

www.hectorpt.com (518)577-5214

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AEROBIC EXERCISES AND SPORTS INJURIES

November 9th, 2011

Overview

 

 

Aerobic exercise is a strenuous physical activity in which injuries to the feet, ankles and lower legs are very common. Taking proper precautions such as warming up, stretching and cooling down will help you to prevent injuries from aerobic exercise.  You should also wear sports-specific shoes that provide sufficient cushioning, shock absorption and stability for side-to-side, twisting and turning motions. If you experience pain in your low-back or lower extremities for more than 24 hours after exercise, see your health care provider. 

 

Medical professionals agree that most injuries occur from using improper footwear, inappropriate surfaces, poorly chosen movements, too fast tempos, lack of stretching/warm up exercises and simple overuse injuries. If you are attending a high impact class and the impact is too much bring it down a bit for some low impact segments. If the instructor does any movements that cause you pain, first check your form and if that doesn't help modify or choose another movement. Unfortunately, tempos are being conducted way too fast in most aerobics classes.

There are good aerobic programs and there are bad ones. Look for things like choice of shoe, the surface you train on, the moves the instructor chooses, speed of movement, and above all how you feel while exercising. You need to be responsible for listening to your body and exercising good common injury sense.

Common aerobics injuries include the following:



*Plantar fasciatiis (arch pain). Arch pain is caused by stressing the bottom part of the foot. The plantar fascia is a fibrous band running from the front to the back of the bottom of the foot. If you have rearfoot or forefoot instability, with severe pronation, the fascia can become inflamed causing great pain. Make sure your shoes have proper arches or see a podiatrist for special inserts.



*Shin Splints. Shin splints are probably the most common lower extremity injury. Pain is usually felt along the shin muscles (front, middle or back) and is a result of high impact forces or training on improper surfaces. Strengthening the muscles of the shin before your workout is helpful and icing them afterward will reduce inflammation.



*Heel spurs. Heel spurs occur when calcium deposits build up on the bottom of the heel bone. These take a long time to grow. Stretching the bottom of the foot before class is helpful.



*Achilles tendinitis. During aerobics we spend a lot of time on our toes. This creates pain and tightness in the back of the calf. Stretching the calf before and after class is helpful. Also, remember to bring your heels down. You should not always be up on the balls of your feet.



*Stress Fractures. Stress fractures, like shin splints, are caused by improper footwear, hard surfaces and overuse syndromes. Women usually get fractures in the lesser metatarsal bones. See a podiatrist right away to avoid a truly debilitating injury.


*Other injuries: Hip and back pain due to poor mechanics of the hip-sacrum-pelvis.

Overuse injury: How to prevent training injuries

Recovering from overuse injury

If you suspect that you have an overuse injury, consult your doctor. Your doctor might ask you to stop doing the activity that caused the injury and recommend you see a Sport Physical Therapist for proper treatment and education on avoid injuries. More important, make sure you discuss with your doctor your physical activity program — including any recent changes in technique, intensity, duration, frequency or types of activity. Identifying the root cause of your overuse injury and ensuring that you're using the proper technique will help you correct the problem and avoid repeating it. When you think the overuse injury has healed, ask your doctor to check that you've completely regained strength, motion, flexibility and balance before beginning the activity again. 

Playing it safe

Don't allow overuse injuries to prevent you from being physically active. By working with your doctor or Physical Therapist, listening to your body and pacing yourself, you can avoid this common setback and safely increase your activity level.

Stay Safe!

Take advantage of our complimentary assessments by contacting our office therapy@hectorpt.com or (518)577-5214 HECTORPT PHYSICAL THERAPY OF CLIFTON PARK AND COLONIE NY.

 

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MUSCLE CRAMPS

November 9th, 2011

A Patient's Guide to Muscle Cramps

 

Introduction:

Muscle cramps are sudden, involuntary contractions or spasms in one or more of your muscles. They often occur after exercise or at night, lasting a few seconds to several minutes.

Muscle cramps can be caused by nerves that malfunction. Sometimes this malfunction is due to a health problem, such as a spinal cord injury or a pinched nerve in the neck or back. Other causes are

*Straining or overusing a muscle

*Dehydration

*A lack of minerals in your diet or the depletion of minerals in your body

*Not enough blood getting to your muscles..

VISIT OUR MEDICAL LIBRARY to better understand:

-what muscle cramps are

-how the problem develops

-what treatment options are available

-how muscle cramps can be prevented and more…

CLICK ON THE LINK BELOW TO RECEIVE MORE INFORMATION ON THIS TOPIC. COURTESY OF HECTORPT PHYSICAL THERAPY OF CLIFTON PARK AN COLONIE NY.

HECTORPT MEDICAL LIBRARY  (copy and paste link below)

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Hector Physical Therapy Albany NY, 12205- Hector Physical Therapy Clifton Park NY 12065

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Cycling injuries and Physical Therapist tips for proper bike fit.

November 8th, 2011

 

Physical Therapist advice for proper Bike Fit and Injury prevention

Cycling is an increasingly popular recreational and competitive activity, and cycling-related injuries are becoming more common. Many common cycling injuries of the lower extremity are preventable. These include knee pain, patellar quadriceps tendinitis, iliotibial band syndrome, hip pain, medial tibial stress syndrome, stress fracture, compartment syndrome, numbness of the foot, and metatarsalgia. Injury is caused by a combination of inadequate preparation, inappropriate equipment, poor technique, and overuse. Injury prevention should be the focus, with particular attention to bicycle fit and alignment, appropriate equipment, proper rider position and pedaling mechanics, and appropriate training.

Most common bike fit errors include saddle heights that are either too high or too low, handlebar reach that is either too long or too short, and misalignments of the pedal and shoe. Here are some tips for proper bike fit:

Saddle. Be sure that the saddle is level. If you are sliding too far forward from a forward-tilting saddle, too much weight is being placed on your hands, arms, and lower back. If the seat is tilted backwards, you may place undue strain on your lower back and possibly experience saddle-related pain. A physical therapist can measure proper saddle height by measuring knee angle at the most extended position of the knee in common pedaling.

Handlebars. Handlebar position will affect hand, shoulder, neck, and back comfort. The higher the handlebars, the more weight will be placed on the saddle. Generally, taller riders should have lowerhandlebars in relation to the height of the saddle. Proper handlebar position allows for shoulders to roughly make a 90 degree angle between the humerus and trunk. Trunk angle for the road bike cyclist is 25-35 degrees and for comfort/recreational riding is 35-90 degrees. Riders should re-examine their bicycle fit after bad falls or crashes, due to possible re-orientation of handlebars, brakehoods, cleats, or the saddle.

Knee to Pedal. A physical therapist also can measure the angle of the knee to the pedal. The closer the angle is to 35 degrees, the better function the cyclist will have and with less stress on the knee. For the road cyclist, the angle should be 30-35 degrees. The recreational cyclist should have a 35-45 degree angle.

Foot to Pedal. The ball of the foot should be positioned over the pedal spindle for the best leverage, comfort, and efficiency. A stiff-soled shoe is best for comfort and performance.

Pedaling is a skilled activity that requires aerobic conditioning . You should make it your goal to work toward pedaling at 80-90 revolutions per minute (advanced at 90-105 rpm). Pedaling at this rate will lessen your chance of injury.

Physical Condition. Good flexibility of the hamstrings, quadriceps, and gluteal muscles is crucial because these muscles generate the majority of the pedaling force and must ideally move through the pedal-stroke in 80-90 revolutions per minute. Proper stretching, balance, and flexibility exercises help with coordination of cycling-related skills such as breaking and cornering.

Changes in riders' strength and flexibility affect the ability to attain certain positions on the bicycle and also may require them to re-examine their bike fit.

Bicycle accessories on the market — such as softer handlebar tape, shock absorbers for the seat post and front fork, cut-out saddles, and wider tires — help bring comfort to the sport.  Proper bicycle fit will minimize discomfort and possible overuse injury, maximize economy, and ensure safe bicycle operation. Proper bicycle fit will make your ride a lot more pleasurable.

Tips for Avoiding Bike-Fit Related Injuries

Postural Tips

  • Change hand position on the handlebars frequently for upper body comfort.
  • Keep a controlled but relaxed grip of the handlebars.
  • When pedaling, your knee should be slightly bent at the bottom of the pedal stroke. Avoid rocking your hips while pedaling.

Common Bicycling Pains

  • Anterior (Front) Knee Pain. Possible causes are having a saddle that is too low, pedaling at a low cadence (speed), using your quadriceps muscles too much in pedaling, misaligned bicycle cleat for those who use clipless pedals, and muscle imbalance in your legs (strong quadriceps and weak hamstrings).
  • Neck Pain. Possible causes include poor handlebar or saddle position. A poorly placed handlebar might be too low, at too great a reach, or at too short a reach. A saddle with excessive downward tilt can be a source of neck pain.
  • Hamstring Tendinitis. Possible causes are inflexible hamstrings, high saddle, misaligned bicyclecleat, and poor hamstring strength.
  • Hand Numbness or Pain. Possible causes are short-reach handlebars, poorly placed brake levers, and a downward tilt of the saddle.
  • Foot Numbness or Pain. Possible causes are using quadriceps muscles too much in pedaling, low cadence, faulty foot mechanics, and misaligned bicycle cleat for those who use clipless pedals.
  • Ilio-Tibial Band Tendinitis. Possible causes are too-high saddle, leg length difference, and misaligned bicycle cleat for those who use clipless pedals.
  • Lower Back Pain. Possible causes include inflexible hamstrings, low cadence, using your quadriceps muscles too much in pedaling, poor back strength, and too-long or too-low handlebars. 
  • BACK PAIN IN CYCLISTS is often aggravated when pushing a big gear or with lots of climbing. Usually these athletes have tight and weak gluteals, hamstrings, and hip flexors (psoas) and poor core stability. The other main factor for low back pain is poor mobility of the pelvis. Ideally, lumbar spine is supported by the deep abdominal muscles and deep back muscles in a fairly static or still position as the legs move steadily around, providing power to the pedals. The power muscles for time trials and long hill climbs are the quadriceps to extend the knee and the gluteals and hamstrings to extend the hip. If the power muscles are tight and weak and the lumbar or core stabilizers insufficient, extra movement either flexion-extension, side bending or shearing can occur in the lumbar spine. This extra friction, pressure, or tension on the lumbar structures can cause pain, inflammation, and eventually cumulative trauma.Cycling is a great sport. Prevent injuries by implementing a proper stretching routine, use proper equipment and maintain proper mechanics.

In cycling,Injury prevention should be the focus, with particular attention to bicycle fit and alignment, appropriate equipment, proper rider position and pedaling mechanics, and appropriate training.

A message from HECTORPT SPORTS PHYSICAL THERAPY OF CLIFTON PARK AND ALBANY NY www.hectorpt.com (518)577-5214

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RAKING AND BACK PAIN

November 4th, 2011

Here are a few tips to avoid back pain while raking leaves this year:

  •                       Warm-up: make sure that you spend about 10 minutes before going outside warming up (i.e. jogging in place or doing some jumping jacks or walk around your neighborhood for approximately 5-10 minutes).
  •                       Stretch: Raking uses a lot of muscles that most of us are not using on a day-to-day basis so it is important to get them loose and ready to work. We recommend doing dynamic (not static) stretches. This means slow, controlled movements rather than remaining still and holding a stretch. Stretches you might choose to do before raking include but are not limited to toe touches, arm circles and trunk rotations.
  •                        Wear proper shoes: make sure that you are wearing skid-resistant soles to minimize the risk of falling.
  •                       Use a properly-sized rake: Often times I see people using a rake that is too small forcing the person to have to bend over and hunch their backs. Make sure you are raking with your back as straight as possible.
  •                      Avoid twisting your trunk: Use your legs and hips to shift your weight instead of twisting your back. Try to keep the leaves directly in front of you when raking instead of reaching or turning.
  •                      Use Proper mechanics when bagging and raking: When having to lift up the leaves and place them in your bag make sure that you position the leaves in front of you, bend your knees to pick them up, and turn your whole body to place them into the bag (DO NOT just rotate your upper body). Also:
  •         Use short strokes instead of long ones to cut down the risk of over extension injuries.
  •         Try to vary your movements so you can avoid excessive stress on one muscle group.
  •                       Do not overdo it: Raking is a very strenuous activity to your body. Take frequent breaks. It is better to have leaves on your yard than a sore back.
  •                      Stretch Again: When you are finished make sure that you stretch again.
  •                  Find Another Way: If all else fails hire help to take care of it.

Should you find that you have injured yourself during raking this fall or during any other project you have taken on at your home, we recommend that you get in touch with us right away! We have many treatment options to help ease your pain and get you back to 100% including, manual therapy, specifically targeted stretching and strengthening exercises based on your individual needs, ice and heat therapy, electrical muscle stimulation, ultrasound and spinal traction. The prognosis is excellent for a complete recovery from a lumbar strain or sprain injury.

Stay safe  and avoid back injuries while raking!

A courtesy of HECTORPT PHYSICAL THERAPY of Clifton Park,12065 and Albany NY,12205. www.hectorpt.com (518)577-5214

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MENISCUS INJURIES

October 21st, 2011

What is the meniscus?             

The meniscus is a wedge shaped cartilage ring found on both the inside and outside of the knee between the femur (thigh bone) and tibia (shin bone). The menisci act as shock absorbers in the knee, and provide stability to the joint. Is there usually any other damage to the knee when the meniscus is torn? Ligaments in the knee can be injured at the same time as the meniscus, depending on how your knee was injured. In addition, there can be an injury to the joint surface (articular cartilage) at the time of injury. If surgery is required, damage to the joint surface will be evaluated and treated at the time of your arthroscopy.

What treatment options do I have?

Some people with meniscus tears will respond to conservative treatment, including rest, medications, and Physical Therapy. Meniscus tears do not heal, and over a period of time your knee joint will grind out the tear. In some cases, cortisone injection can also be helpful to resolve the pain and swelling. Whether or not you are a good candidate for conservative treatment will depend on the type of tear, age of the tear, and your desired activity level. Most people that have a meniscus tear go on to have a knee arthroscopy to help to resolve their symptoms.

How is the meniscus injured?

The meniscus is usually injured by twisting on a planted foot or squatting down and forcefully bending the knee. Occasionally, the tear occurs with very little stress on the knee. The tear can also be degenerative, meaning that the tear occurs because the tissue is worn out over time due to arthritis in the knee.

Meniscal tears  and Physical Therapy exercises.

The process of physical therapy for meniscal tears usually begins with a consultation session with a physical therapist. The physical therapist will have specific knowledge of your meniscal tears injury and a course of action rehabilitation process will be planned for you. The beginning sessions of physical therapy for your meniscal tears tissue will involve very light exercises to determine how much pressure and force your knee can withstand. Examples of exercises for the menisci include simple leg extensions without weights as well as walking exercises to regain the range of motion which has been limited by the meniscal tears. Once your knee has regained some of the initial flexibility and range of motion which has been lost, the physical therapist will recommend adding weights to your course of action plan. The weights will assist in improving the muscle foundation surrounding your knees, so that not only your menisci will heal, but your knee will be strong than it was before your injury. Specific exercises include weight training of your quadriceps as well as your hamstrings. The tissue in those areas support the knee and the muscle needs to be built in order to help your menisci and knee become stronger. Your physical therapist will also introduce you to calf and hip weight exercises so that your overall leg becomes stronger to support the knee joints and knee tissues. It is important to note that most physical therapy for meniscal tears does not solely concentrate on the tear itself, but place focus on the overall leg to help build a strong foundation for your knees. If one follows the proper physical therapy instructions, it is very much possible to recover completely from meniscal tears.

Meniscal Tears:  If you feel that you may have injured your knee seriously, please consult with a medical doctor immediately.

For more information on meniscus injuries please visit our online medical Library. A courtesy of HECTORPT PHYSICAL THERAPY OF CLIFTON PARK AND ALBANY NY. www.hectorpt.com (518)577-5214

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PLAY IT S.A.F.E Concussion Management Program at HECTORPT SPORTS PHYSICAL THERAPY CAPITAL REGION NY

September 12th, 2011

 

       
  Play It S.A.F.E.® starts with baseline testing using objective neuro-physical balance testing to compliment the neuro-cognitive testing tool of your choice. A simple clinical guideline for a sideline assessment and follow-up evaluation provides insight to the question, “Can this athlete                                                                      
return to play?”

What is the Play It S.A.F.E.® 
Biodex Medical Systems, a leader in sports medicine and rehabilitation, has teamed up with Bridgette Wallace, a Certified Vestibular Therapist and President of 360° Balance, to develop the Play It S.A.F.E.® Concussion Management Program – a “turn-key” solution to the assessment and management of concussion.

The Play It S.A.F.E.® program brings together cognitive and functional assessment using accepted tools and methods to afford you a “single source” concussion management program.

Even for those facilities that have a concussion program in-place, Play It S.A.F.E.® adds the vital vestibular and objective balance assessment recently found so important in concussion assessment.

The program can be an important addition to an existing program when used in conjunction with accepted neuro-cognitive testing programs.

Objective balance testing is critical
Research shows that athletes demonstrate decreased stability up to three to five days post injury. This can be the result of ineffective use of one or more of their sensory systems.(1) Signs and symptoms will vary following head trauma. With some individuals, signs and symptoms may resolve immediately after a mild head injury (MHI) while others have persistent symptoms. In either case, the recovery period related to MHI appears to coincide with recovery of postural stability as well as normalization of eye-head coordination and return of cognitive function. 

 

Preseason Baseline Testing
The ability to quantify balance and cognitive function in athletes before an injury occurs is an important consideration in a comprehensive athletic program. The objective data provided by computerized assessments provides a performance baseline against which post-injury performance can be compared.

Post-Injury Assessment
Traditionally, balance control has not been assigned a high priority in evaluating athletic injuries. Recently, there is strong evidence demonstrating the impact of balance deficits on functional performance and increased risk of re-injury. (2,3,4)

Following head trauma, the Play It S.A.F.E.® program provides a simple “guideline” that the medical provider can follow, step-by-step to evaluate the athlete and form fact-based conclusions.

References: 1.Guskiewicz, KM, et al (1997). Alternative approaches to the assessment of mild head injury in athletes. Med Sci Sports Exerc, Vol 29, No 7 Supplement, pp S213-221. 2.Allison, et al. Contemporary management of balance deficits. NeuroCom Intl., Clackamas, OR, 1994 3.Kauffman, et al. Balance is a critical parameter in orthopedic rehabilitation. Orthopedic Physical Therapy Clinics of North America; New Technologies in Physical Therapy 6:1 1059-1516, 1997 4.Freeman, Wyke. Articular contributions to limb muscle reflexes. Br J Surg 53:62-68, 1966 5.Wyke. Cervical articular contributions to posture and gait: Their relation to senile disequilibrium. Age Aging 8:251-267, 1979 6.Wyke. The neurology of joints. Ann R Coll Surg Engl 41:24-50, 1967 7.Goldie, et al. Postural control following inversion injuries of the ankle. Arch Phys Med Rehabil 75:969-975, 1994 8.Wilkins, Brody. Romberg's sign. Arch Neurol 19:123-126, 1968 9.Lehmann J.F. et al Quantitative Evaluation of Sway as in Indicator of Functional Balance in Post-Traumatic Brain Injury. Arch Phys Med Rehab 1990;71: 955-962

 
Portable BioSway Balance System SD


Stores baseline balance testing for easy post-injury comparison–  report is integrated with neurocognitive test results.

 

How it all began…

About ten years ago Tina Bonci, MS, ATC, LAT Co-Director, Division of Athletic Training/Sports Medicine at University of Texas was interested in establishing a concussion management program at UT…she had been following the work of Kevin Guskiewicz, who was heavily involved in posturography in return to play decisions.Bridgett Wallace PT, DPT was also using posturography and integrating additional vestibular testing and providing vestibular rehabilitation. After many discussions and review of the literature, they implemented a concussion management program that combined baseline testing of cognitive, balance and eye-head coordination. The findings were first used to identify potential at risk athletes and provide athletic enhancement exercises if needed. The baseline testing was also used to compare the athlete's status following a concussion to assist the team
physician(s) in return-to-play decisions as well as provide appropriate vestibular exercises that would then be carried
out by the athletic trainer.

 

950-446 Play It S.A.F.E.® Concussion Management Program  

HECTORPT SPORTS PHYSICAL THERAPY CAPITAL REGION NY, CLIFTON PARK AND ALBANY NY.

Disclaimer: 
The information provided is not intended to be a substitute for professional medical advice but as a guideline to assessing athletes following a concussion. Always seek the care of a physician or other qualified healthcare provider with any questions or concerns you may have about a medical condition. If there is any question/concern about the athlete’s status then recommend not returning to play.

 

 

 

 

 

 

 

 

 

Step 1: 

Concussion Management Education

  • Support materials to educate athletes, coaches, parents, administrators, doctors and clinicians, including the CDC
  • “Heads Up” Concussion in Youth Sports Materials.*

Step 2:
Preseason Baseline Testing

  • Neuro-physical Testing: Get important baseline balance
  • data on all athletes using theBiodex Balance System SD or portable BioSway. The tests are quick and easy to perform.

    The Clinical Test for Sensory Integration of Balance (CTSIB)

  • helps to determine which sensory system (visual, vestibular,
  • or somatosensory) an athlete relies on to maintain balance.
  • Research has shown that Mild Head Injury (MHI) populations
  • rely more on visual cues from the environment than an able
  • body population. (4)
     
  • Neuro-cognitive Testing: Fully complimentary to any computerized cognitive software testing program including: ImPACT™, CogSport™, CNS Vital Signs™,
  • CSMI SportsWare™ Concussion, HeadMinder™, SAC,
  • SCAT2** or any program of choice.

Step 3: 
Sideline Assessment

  • Follow the Play It S.A.F.E.® Algorithm and Sideline 
    Assessment to screen for a concussion and remove the
  • athlete from play if needed.

Step 4: 
Follow-up Evaluation

  • Repeat neuro-physical balance testing and neuro-cognitive 
  • Testing in the days following injury to track recovery using preseason baseline testing as a reference.

Step 5: 
Return-to-Play Decision

  • Doctors, athletes, parents, coaches and administrators feel confident as decisions are based on best practices objective 
  • data and clinical protocols.

                  WWW.HECTORPT.COM

  (518)371-5554

 

 

 

 

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HectorPT Sports PHYSICAL THERAPY Finds Niche at the CLIFTON PARK ‘Y’

September 5th, 2011

"I always wanted to find a niche."
That's how Hector Jasen, owner of HectorPT Sports, envisioned his outpatient physical therapy offices. He has opened the newest one in Clifton Park at the Southern Saratoga YMCA.

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