Stetching

All About Stretching!

Flexibility – the pain-free, unrestricted range of motion (ROM) that is available at a single joint or at multiple joints ^1,2

Stretching – performed to help maintain or promote good flexibility

The goal of flexibility is to increase or improve ROM by changing the extensibility of the muscles and tendons to allow movement at a joint. ¹

Maintaining full, unrestricted ROM is essential to athletic fitness and performance. ¹

Types of stretching:

1. Static – prolonged, passive
2. Ballistic – repetitive, bouncing movements
3. PNF (Propioceptive Neuromuscular Facilitation) – alternating contractions and stretches

Indications for stretching: ²

1. When there is decreased or limited ROM
2. To help prevent injuries
3. After exercise to help minimize muscle soreness

Contraindications for stretching: ²

1. After a recent non-healed fracture
2. Acute inflammation or infection (heat or swelling)
3. Sharp or acute pain is present
4. Where there is a hematoma (bruise) is present
5. Where increased or excessive ROM is present

Stretching Guidelines:

• Perform in pain-free range
• Hold for 20-30 seconds and repeat 3-5 times and 3-5 times per day
• Maintain correct posture
• Some stretches can be performed with a partner
• Remember to breath!
• Avoid overstretching
• Where loose fitting clothes
• Perform in a relaxed position
• Begin with low pressure and gradually increase pressure

References:

1. Prentice, William E. Rehabilitation Techniques in Sports Medicine. 3^rd ed. WBC/MrGraw-Hill. 1999. Boston, MA.
2. Kisner, Carolyn, Colby, Lynn A. Therapeutic Exercise Foundations and Techniques. 4^th ed. FA Davis Company. Philadelphia, PA. 2002.

5 Simple Things

5 Simple Things

Listed below are five common orthopedic problems for which patients may seek medical care. Physical therapy can definitively improve these conditions and help these patients return to a happier, healthier lifestyle.

Plantar Fasciitis- Plantar fasciitis is a painful condition on the bottom of the foot. Most people report significant pain on the bottom of their foot with the first few steps in the morning, or after sitting for prolonged periods of time.  Most commonly, it is caused by a loss of mobility in the ankle, a tight Achilles tendon and weakness in the hips.  An abnormal foot position can also contribute to this dysfunction.  Successful treatment consists of restoring ankle and hip joint mobility, improving flexibility and restoring core strength and balance.  These patients also do well with supportive shoes, and arch supports or orthotics.

Ankle Sprain- The most common type of ankle sprain is a lateral ankle sprain, or what some people describe as “rolling my ankle”.  Although mild ankle sprains may appear to resolve without medical involvement, research shows that [the number one thing lost with this injury is balance.] it is extremely common to lose ankle balance this injury.  Research also supports that the more distal the injury, the more proximal the weakness.  The best initial treatment is Rest, Ice, Compression, and Elevation (R.I.C.E.). To prevent chronic problems from developing after a simple ankle sprain, we recommend that patients attend physical therapy for a short period of time to improve their core strength and balance mechanism.

Anterior Knee Pain- People with anterior knee pain commonly complain of pain while going downstairs, hiking or prolonged sitting.  This dysfunction is usually caused by biomechanical problems originating at another joint, typically the foot or the hip.  If the foot or hip do not have the correct amount of mobility or stability, it will adversely affect the knee.  Successful treatment for anterior knee pain usually consists of restoring biomechanical alignment of the lower extremity and addressing flexibility, strength, and balance deficits.

Low Back Pain- Are you experiencing pain across your lower back after sleeping or sitting for prolonged periods of time? The majority of low back pain is caused by poor posture and body mechanics.  For men, problems are commonly due to lack of flexibility.  For women, their problems are typically associated with lack of stability.  Treatment consists of postural education, improving body mechanics to minimize stress on the lumbar spine, and core stabilization exercises.

Shoulder Pain- Are you experiencing pain in your shoulder with driving, dressing, or getting a gallon of milk out of the refrigerator?   Non-traumatic shoulder pain is usually the result of poor postural alignment and scapular weakness.  Patients may present with impingement symptoms, supraspinatus pain, or rotator cuff tendonitis.  Treatment consists of improving postural alignment and strength, improving scapular stability, and correcting any flexibility or mobility problems.

The therapists at Impact Sports Medicine are highly trained in the area of biomechanics and movement science.  If you are experiencing pain or difficulty in these areas or any other problems, feel free to contact our office, 303-446-2200.  We can also be found on the web at www.ImpactSportsMed.com.