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Preparing for your first race

with advice from Ryan Bozant, PT, DPT

Preparing for your first race

In theory, running is an easy sport to take up — it might seem that you could simply put on a pair of running shoes and run. But if you don’t take into consideration the proper form, training, shoes and nutrition, you could easily set yourself up for an injury.

While we all may have run around the playground as children, running is not a natural skill for most of us as adults. Many of us sit for hours at a time, in front of a computer at work or at home on the couch. So before you focus on improving your time, make sure that you have thought about your form. If you have tried running already, but have felt pain after or especially while running, consider seeing a physical therapist for a fitness assessment, as well as gait analysis, to determine whether improving your form can reduce pain and the chance of injury.

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Working out while baby is sleeping

with advice from Rachelle Hill, PT, MSPT, CSCS
and Ann Cowlin, MA, CSM, CCE

Working out while baby is sleeping.

Any parent will tell you that taking care of young children can wear you out. They need constant care and attention, their schedule shifts from day to day and week to week, and their mood swings will definitely affect their parents’ demeanor.

While many moms (and dads) skip exercise because it’s too challenging to work into their schedule, as we’ve mentioned before, exercise can help parents lose excess weight, minimize depression and feel better.

“Finding time to exercise is one of the biggest challenges for parents,” says Rachelle Hill (a physical therapist at Moreau Physical Therapy in Louisiana), “along with finding the energy to get going.” She recommends setting goals to help you stick to a routine. Whether the goal is losing weight, improving your health, or getting rid of back pain, she advises posting goals in highly visible areas, like the bathroom mirror or the front of the refrigerator, so they are hard to miss.

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What every golfer should know about injuries

with advice from Brandon Brackeen, PT, DPT,
Marc Schoettle, PT, DPT
and Chris Wickel, PT, DPT, Cert. MDT

What every golfer should know about injuries

Whether you just started hitting the links or have been playing golf for years, understanding the variety of injuries that can result from playing golf will help your game, as well as your overall wellness.

For beginners, says Chris Wickel, a physical therapist at Conshohocken Physical Therapy (a Physiquality member in Pennsylvania), injuries can often happen because of poor body mechanics. While many people may think it’s simple to pick up a set of clubs and hit the links, a bad golf swing can lead to years of bad habits (and bad scores).

If you’re new to the sport, consider taking some lessons with a teaching pro — the PGA certifies teachers who can ensure that you learn the game with proper form. If you’ve tried playing and have felt pain during your swing, consider consulting with a physical therapist, whose musculoskeletal expertise can reduce pain and improve your game. As a Titleist Performance Institute Certified medical professional, Chris is an expert in evaluating a player’s golf swing and pinpointing where an error occurs in its mechanics.

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What is tennis elbow?

by Anthony Marino, PT, DPT

What is tennis elbow?

We’ve all heard of “tennis elbow,” but do you know what causes it and how physical therapy can help?

Tennis elbow, also known as lateral epicondylitis, is inflammation of the forearm tendons on the outside of the elbow. They usually become damaged from overuse when performing repetitive activities involving gripping, and not just when playing tennis. The damage can also be caused from excessive turning of the wrist when using tools or typing on a computer keyboard and clicking a mouse. This leads to microtears of the lateral elbow tendons, creating pain, tenderness and inflammation at the outside of the elbow.

The symptoms of tennis elbow feel mild at first and progress gradually over weeks to months. There is usually no trauma or specific cause associated with it, but these symptoms can persist and become chronic in nature if not properly treated. Common symptoms include:

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What you should know about TMJ and TMD

with advice from Renee Bailey, PTA
and Pressure Positive

What you should know about TMJ and TMD

Temporomandibular joint disorders or dysfunction, often referred to as TMJ or TMD, cover a wide variety of problems, most commonly pain and muscular tightness in the jaw. You’ve no doubt heard of this problem, but did you know that physical therapy is one of the solutions?

TMD can be a result of a variety of causes, explains Renee Bailey, a physical therapist assistant at Conshohocken Physical Therapy, a Physiquality member in Pennsylvania. “Symptoms can arise from something as simple as bad posture habits, or it can be a result of trauma to the joint, like a direct hit or impact, a whiplash injury, or even clenching or grinding your teeth,” she says.

The most widely reported symptom of TMD is pain, which can range from the jaw to the neck, ears and shoulders and can also present as a headache. Other symptoms noted by the National Institute of Dental and Craniofacial Research include stiffness in the jaw muscles and joint; limited movement or locking of the jaw; clicking, popping or grating in the jaw joint when opening/closing the mouth and while chewing; difficulty swallowing; and changes in how the upper and lower teeth fit together. Renee has also seen patients that experienced ringing in the ears (tinnitus) and dizziness.

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How physical therapists can help seniors increase activity for healthy aging

with advice from Randy Gustafson, PT, MPT, MOMT,
Cindy Powell, PT, MPT, ATC, STS
and Mika Yoshida, CSCS, EP-C

How physical therapists can help seniors increase activity for healthy aging

Aging isn’t fun for anyone. Your memory starts to fade, your body slows down and gains weight, and your joints start to stiffen. And while no one can reverse or stop the aging process, one of the best ways to reduce the speed at which your body is changing is to be more active.

“As the years go by, staying active becomes one of the key factors in staying independent, pain-free and feeling good,” says Randy Gustafson, a physical therapist and the owner of Physiquality member Mesa Physical Therapy in San Diego, California. Exercise is known to help prevent and reduce such problems as heart disease, diabetes, and stroke, along with its more obvious benefits of increasing strength and reducing — or at least maintaining — weight. And, Randy points out, better health from increased activity often allows patients to reduce their reliance on some medications, allowing patients to take them less frequently or sometimes quit them altogether.

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Playing soccer safely

with advice from Jocelyn Arroyo‑Espinet, CPT
and Jim Liston, MA, CSCS

Playing soccer safely

With the Champions League final coming up in Berlin between Juventus and Barcelona, and soccer summer leagues starting soon, it’s a good time to think about playing soccer. And given the high rate of some injuries while playing soccer, it’s even more important to consider how to play the sport more safely.

As any athlete (or sports parent) knows, playing sports brings the risk of cuts, bruises and contact injuries (from running into an opponent or teammate). While many soccer injuries occur in the lower extremities (the hips, legs and ankles), some players may experience neck sprains or shoulder injuries after a collision with a fellow player or a fall to the ground.

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How do physical therapists improve women’s health?

with advice from Kim Gladfelter, PT, MSPT, OCS, FAAOMPT
and Karen Munger, PT, MSPT

How do physical therapists improve women's health?

It can be easy to shrug off feminine pain or problems because it would be embarrassing to discuss them with, well, anyone. In honor of women’s health week, consider consulting one of the many physical therapists that has specialized in treating issues that are specific to women’s health, making them an excellent resource when your health problems can no longer be ignored.

Karen Munger, a physical therapist, chose to work at The Center for Physical Rehabilitation, a Physiquality clinic in western Michigan, because the owners supported her efforts to develop a women’s health program there. They provided her with the education and equipment necessary to evaluate and treat such issues as pelvic floor dysfunction, including pelvic pain and urinary incontinence; constipation-related issues and bowel incontinence; postpartum problems; and core retraining.

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The material and information contained on this Web site is for information only and is not intended to serve as medical advice or consultation.

Consult your personal physician before beginning any exercise program or self-treatment.