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Should I stretch before or after exercise? I hear conflicting opinions. |
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 It’s not so much a matter of when you stretch but how and what body parts you stretch. Granted there are some people who are naturally flexible, who gain sufficient mobility through exercise; these people don’t need to stretch much. On the other end of the spectrum are those who are naturally tight and stiff and must work very hard at gaining and maintaining flexibility; these individuals should stretch before and after exercise.
Your exercise prep routine should match your genetic predisposition – whether that is being flexible or being tight. Your routine should also match the activity for which you are preparing. For example, if the activity requires running, cutting, stopping and jumping, emphasize stretching the legs in the sport-specific dynamic patterns you will need on the field.
Realize that muscles do not move in single planes of motion but rather in complex movement patterns. Hold each stretch position for 30 seconds before relaxing, and then repeat three to five times. Never produce pain while stretching. The brain will perceive pain as an emergency signal and force the body to tighten the involved muscles. It is impossible to increase mobility while the brain is telling your body to do otherwise.
A stretching and dynamic warmup activity should be unique for each person. No two people are alike in terms of genetic predisposition for flexibility and mobility needs. If you’re unsure about which exercises are right for you and your specific sport, click here. PT Works can help.
– Matt Wren M.S.,P.T |
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I’m a recreational swimmer. My doc said I have rotator cuff tendonitis. What is it? Can I swim through it? Is there anything I can do? |
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I do not recommend that anyone “train through” pain. Realize that pain and muscle fatigue are two different things. It’s OK to get tired while exercising; that’s normal. It’s definitely not OK to feel sharp, burning, tingling or stabbing pain while training. Pain is Nature’s way of telling you something is wrong and needs to be checked out. Pain is a signal similar to the check engine light on your car’s dashboard. Ignoring the ‘check engine light’ and continuing to drive can lead to engine damage.
Ignoring pain or covering it up with medication and “training through it” will lead to compensatory movement, altered mechanics and possibly, multiple injuries.
I would need to ask you some questions to determine an answer.
- How long have you had it?
- What is your mileage, and how many times do you train per week?…be honest.
- What strokes hurt, and which don’t hurt?
- Do you use paddles or a kick board?
- What part of the stroke is the problem: the catch, the power phase, or the finish (recovery) phase?
We need to find the why behind the injury. – Matt Wren M.S.,P.T |
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My physician told me I have a frozen shoulder and that it will go away on its own…but my friend did physical therapy and got better. |
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Your physician and friend are BOTH correct. Frozen shoulder, aka adhesive capsulitis, is a metabolic condition afflicting the shoulder joint lining. Its etiology is often unknown, but those having a previous shoulder injury are more prone. It occurs most often during the fourth and fifth decades of life. The lining of the joint becomes inflamed and restricted, causing pain and immobility of the shoulder.
Interestingly, frozen shoulder usually resolves in about one year without treatment. However, most can benefit from PT to reduce pain and improve mobility for daily activities in less time. PT would include modalities to reduce pain, hands-on techniques to increase joint mobility, and therapeutic exercise to restore functional abilities.
– Danene Brown P.T., D.P.T. |
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Is plyometric training safe for children? |
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Plyometrics is a method of conditioning originally reserved for adult athletes. The American College of Sports Medicine considers plyometric training a safe, beneficial and fun activity for children and adolescents provided that the program is properly designed and supervised.
Plyometric exercises start with a rapid stretch of a muscle (eccentric phase) and are followed by a rapid shortening of the same muscle (concentric phase). Plyometrics are a natural part of most movements such as double and single leg jumping, hopping and skipping. Common games and activities seen on any school playground such as hopscotch, jumping rope and jumping jacks are considered plyometrics.
As with any exercise, there is the potential for injury if the level of difficulty and volume of the training program progresses too rapidly. Children should be supervised and instructed in proper exercise technique and rate of progression. Participants must wear supportive athletic footwear and exercises should be performed on surfaces with some resilience; grass, mulch bed, rubber floor mat…not a concrete floor. A good resource: Progressive Plyometrics for Kids by Falkel, Faigenbaum and Chu available at Amazon.com
– Matt Wren M.S.,P.T |
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I was in an awful car accident last week. I felt ok for a day or two, then the pain got really bad on the third day. X-rays are normal. How long can I expect to feel bad? |
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Initially after an accident you may feel fine because of adrenalin in your system. As this wears off the soft tissue strain will become noticeable causing pain and stiffness. You may feel lousy for a couple weeks. It is important during this time to
allow your body rest periods through the day and to avoid static postures, as possible, to keep the tissues from stiffening which will cause more pain.
Gradually you will begin to feel better with some set back days. In the clinic we would perform a thorough exam and develop a program to meet your specific needs to aid in your healing process. We can help you manage your pain through education in posture, function, positioning, use of modalities (ice, heat, e-stim, massage) and exercise.
– Terri Berkshire M.S.,P.T |
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I have a bunion and my podiatrist recommended surgery to relieve the pain I have when walking. Is physical therapy an option? |
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Yes, physical therapy may be able to relieve your pain; and therefore, improve your quality of walking. Even if you’ve already had the surgery, PT can reduce the recurrence of bunions.
First, I would ask you what type of shoes you wear on a regular basis: for exercise, for work, and for going out on the town. More women than men tend to form bunions as they squeeze the forefoot into the narrow toe box of high-heels. Second, I would determine if you’ve been wearing the correct size, including the width. You can easily do this at home by tracing the outline of your foot while standing, then tracing the outline of your favorite shoe over top. Your shoe should be the larger outline!
Your PT should examine your foot posture while you stand and walk. Pronation is a movement pattern where the arch lowers excessively during stance or walking. This can cause undo stress to the first metatarsophalangeal joint, creating pain and further malalignment of a bunion. An over the counter insert or an inexpensive, heat moldable orthotic may be prescribed by your PT to reduce pronation of the foot. Other biomechanical factors would also be assessed, such as leg length discrepancies or restricted heel cords. – Danene Brown P.T., D.P.T. |
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Matt
Wren M.S.,P.T.
Director/Owner. Former triathlete. ’84 Olympic Trials
in swimming. Nationally recognized DVD on Core and Shoulder
Stabilization exercises for competitive swimmers. Specialties:
Pediatrics, Orthopedics and Sports Medicine |
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Danene
Brown P.T, D.P.T.
Former collegiate softball player. Specialties: Orthopedics,
Sports Medicine and balance disorders |
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Terri
Berkshire M.S.,P.T.
Marathoner. Specialties: Orthopedics, Women’s Health and Pediatrics |
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1.
At PT Works, our goal is to get to the root of your pain. Massage,
manipulation and traction can all alleviate pain. But if you
don’t fix the cause, your symptoms will likely return.
Eliminate the cause, and you can live pain-free.
2. We are privately owned, and the owner/physical therapist
is on site. Patient satisfaction is our goal and our motivation.
3. We guarantee to offer you an appointment within two working
days.
4. We believe that experience is knowledge. Collectively, our
three physical therapists have over 32 years experience. They
are also supported by three experienced physical therapy assistants,
all licensed by the board of medicine. |
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a question? Send us an email and it may be featured in our next
newsletter! Email us at: info@PTWorksLLC.com
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