There you are, walking through the park on a bright summer day when suddenly you find a hole with your foot. Before you know it, you are in pain, collapsed in a crumpled heap, hoping no one saw your graceful fall. What do you do? How do you know whether it is an injury that will go away on its own, and when should you call a physical therapist? The best way to find out is to contact Washington Physical Therapy & Rehab today to find out if your sprain, strain, or ankle pain warrants more attention.

What’s the Difference Between a Sprain and a Strain?

When it comes to ankles, this is one of the most commonly asked questions of a physical therapist. It’s actually much easier to differentiate between the two than you might think. But before we can talk about the difference between a sprain and a strain, you need to know the difference between a tendon and a ligament. Tendons are strong, fibrous tissue that connects bone to muscle. Ligaments are similar types of strong connective tissues that bond one bone to another bone.

A sprain happens when the ligaments of a joint (your ankle, knee, wrist, elbow, etc.) are twisted so violently that these strong connective tissues are stretched or slightly torn. Typically, with a sprain, the joint remains in place. A sprain can be mild resulting in only a few minutes or hours of pain, or it can be more severe, requiring physical therapy or even surgery.

A strain happens when the tendons that connect a muscle to bone are stretched or slightly torn. There are two types of strains—acute and chronic. Acute strains happen as a result of an injury. You may slip on ice and fall, straining a muscle in your leg while you try to balance yourself. Chronic strains happen when you perform the same motion over and over. Gymnasts, tennis players, golfers, and other athletes are likely to develop strains when they are not properly conditioned, do not stretch, or use improper equipment.

How Can Physical Therapy Help a Sprain or Strain?

Interestingly enough, working with a physical therapist has more benefits than simply regaining your strength after an injury. These medical professionals are highly trained movement experts who not only can help you recover from a sprain or strain, they can help you prevent injuries in the future. A physical therapist also offers drug-free pain relief that keeps you mobile and strengthens your body.

Physical therapy for a sprain or strain typically follows three steps. In the acute phase of the injury, pain relief is one of the primary goals. Severe sprains or strains are often painful. If surgery is warranted to reconnect a ligament or tendon or repair a muscle, pain management will often make the difference between a patient who works hard in therapy and one who does not. A physical therapist will offer several pain-relieving techniques—ice, heat, ultrasound, TENS, massage, and stretching. They will also teach patients how to administer these treatments on their own.

In the second phase of physical therapy, your physical therapist focuses on healing the injury. Typically, the first two phases go hand in hand as your physical therapist works to help you regain motion in the joint where the sprain happened or the muscle that is strained.

Once the injury has healed, a physical therapist will move on to preventing future injury. Once you have sprained a joint, you are more likely to do it again without proper therapy. The same goes for strains. Strengthening muscles around an injured area can often keep you from experiencing future problems.

For more information or to find out more about physical therapy’s effects on sprains and strains, contact our Kirkland, WA office today.

If your mother is constantly telling you to stand up straight, if you find yourself with shoulder pain after a long day at work, or if you notice you are developing a hunchback, chances are you have Upper Crossed Syndrome (UCS).  UCS is actually a muscle imbalance in the head and shoulders that is often found in people who work at a desk or sit with poor posture for the majority of the day.  As a result, a person has weak cervical flexors and lower trapezius muscles (which form a straight line when looking from the side) and tight upper trapezius and pectoral muscles (forming the cross when looking from the side).  This double-edged sword often results in a forward head posture, a hunched appearance, and shoulder pain.

Treating Upper Crossed Syndrome

The treatment for UCS is to see a physical therapist.  Not only can they eliminate underlying causes, they can also create a custom treatment plan to address your pain level as well as your symptoms.  Working with a PT, you will find your treatment divided into three parts – stretching the upper trapezius and pectoral muscles, strengthening the cervical flexors and lower trapezius muscles, and training you to make postural adjustments throughout the day to avoid future recurrence.  

Stretching

In every person who has UCS, the first item of business is to restore the shortened muscles.  According to Sherrington’s Law of reciprocal inhibition, when one muscle is tightened or shortened the opposite muscle relaxes.  Likewise, strengthening the weak muscle is an exercise in futility of the tight muscle. Your physical therapist will recommend a series of stretches and other therapies, like myofascial release and massage, to lengthen the upper trapezius and pectoral muscles.  

Strengthening

Strengthening exercises targeting the cervical flexors and lower trapezius muscles are easy to perform.  The most basic of which is the chin tuck.  First, lay on your back with your knees bent, without a pillow to support your head.  Next, keeping the back of your head on the floor and your mouth closed, bring your chin as close to your neck as possible.  Keeping your head straight, hold this position for 10 seconds, 10 to 12 times.  

Postural Correction

All of the stretching and strengthening in the world will be for naught if you don’t address the problem that got you here in the first place – your posture.  Stand with your back and the back of your head against the wall, feet about six inches away from the wall.  Your neck should be no more than two fingers-width from the wall.  This simple trick is often enough to remind your body of what it feels like to have proper posture.  Consider raising your desk to allow for a more neutral seated position.  Pay attention to your posture as you text, type on a computer, cook in the kitchen, or drive.  Train your body to make appropriate adjustments in each of these positions in order to prevent UCS from recurring.

Ultimately, treating Upper Crossed Syndrome is an investment into your future health.  Not only will you look better from a postural perspective, but you will also see bigger gains in your athletic performance.  For more information about UCS or to find out more about stretching and strengthening exercises, contact a Washington PT & Rehab physical therapist today.

Running is a great way to improve your health and stay in shape. Unfortunately, there are several types of sports injuries associated with running. The following are 4 common running injuries and the best ways to treat them.

1. Shin Splints

Nearly every runner has experienced inflammation and pain in the tendons and muscles of the lower leg. Web MD states that shin splints are more likely to occur after you change your workout routine. Reducing your running, using over-the-counter pain relievers, and icing are all recommended treatments for shin splints.

2. Runner’s Knee

Officially named patellofemoral pain syndrome, this condition generally refers to the breakdown of cartilage under the kneecap. According to Runner’s World approximately 40 percent of injuries sustained by runners are in the knee. While runner’s knee will often improve on its own, sometimes physical therapy is needed to improve the condition.

3. Achilles Tendonitis

This is an injury that occurs in the heal and often results in pain and swelling. Running in old or poor quality shoes can cause this condition. Icing, elevating the foot to reduce swelling, and wearing shoe inserts are treatment options used to improve Achilles tendonitis. It’s also important to remember that strong calves will help to prevent relapses.

4. Plantar Fasciitis

Of all the various sports injuries, this is one that not only affects runners but can happen to almost anyone who walks a lot or stands on their feet for extensive periods of time. With this injury you can feel pain throughout the arch or the heal. This injury can often be treated with rest and a better pair of shoes. Shoe inserts may also help.

Good shoes, proper running form, and adding strength training is often the key to preventing many types of running injuries. Once injuries have occurred you may benefit from adding physical therapy to your routine. According to a Wellness article in U.S. News, physical therapy may be a better option for treating running-related injuries than seeing a chiropractor or opting for surgery. Contact Washington PT & Rehab in Kirkland, WA to schedule your appointment today.

It’s no secret that having physical therapy after an injury or surgery helps you recover faster. But what if there was a way to prevent an injury in the first place? Or what if there was a way to speed recovery from surgery long before you went under the knife? Pre-hab or preventative rehabilitation helps patients heal faster after surgery, speeds recovery and, in many cases, prevents injury in the first place. Call Washington Physical Therapy today for a consultation with our physical therapist. They can determine if pre-hab is right for you.

What Is Pre-hab?

The term pre-hab is short for preventative rehabilitation. A physical therapist typically uses pre-hab in two ways. First, they can teach targeted exercises and stretches to patients who are at risk for serious injuries. Second, pre-hab is a form of physical therapy used prior to surgery to speed healing and recovery.

Pre-hab for Injury Prevention

Pre-hab is one of the best ways to prevent injuries in patients at risk for developing significant movement problems. Those with physically demanding jobs may find that the exercises, stretches and pain relieving techniques taught at physical therapy help them perform in their jobs. This is especially true in jobs where there are high incidences of certain injuries. This type of physical therapy typically targets areas where injury is most likely to happen. For instance, those in the military are more prone to develop foot, knee, hip, and back problems due to the rigors of training and combat. Pre-hab can mitigate many of these injuries by teaching correct lifting techniques, proper posture and effective core strengthening exercises that keep service members strong and healthy. The same can be said for construction workers, firefighters, factory workers, or other employees in highly physical occupations.

Even pro and amateur athletes are finding that working with a physical therapist is paying off, long before an injury happens. Focusing on the areas that are stressed by everyday movement and poor habits, a physical therapist looks at your most injury-prone areas and helps you correct any problems before you get hurt. Chances are you are hunched over your computer most of the day. Working with a physical therapist can help strengthen your core and correct your posture, keeping you strong and healthy. Since an object in motion tends to stay in motion, physical therapy is also an ideal way to begin an exercise regimen. Focused on strength, mobility and balance, pre-hab can keep you injury free for life as you begin the process of getting in shape.

Pre-hab for Better Surgical Recovery

When it comes to going under the knife, many people fear what will come after the stitches have been sewn. This is especially true for anyone who has a total joint replacement. Faced with the risk of time in a rehabilitation hospital, many people delay joint replacement surgery out of fear of a long, difficult recovery. But doing physical therapy before surgery can reduce the odds of needing inpatient rehabilitation by 73 percent. Patients who are stronger before surgery also meet physical milestones sooner than those who do not. Within 24 hours of surgery, someone who has had a total knee replacement is expected to walk 500 to 1000 feet with the assistance of a walker. Those who work with a physical therapist before surgery are more likely to meet this demand. These patients are stronger and have better blood flow. Physical therapy also teaches them many of the movements, stretches, pain relieving techniques, and strengthening exercises they will need in their recovery.

If you are considering surgery or if you need to fine-tune your everyday life, physical therapy is the ideal place to start. Contact us here for a consultation.

Physical therapy as an industry has been talking about the link between core strength and better balance for years. When the “core” muscles around your trunk are strong, they prevent chronic lower back pain and many other injuries, but they also keep you from losing your balance and falling down. A stronger core will help to keep you upright — especially as you age and start to become more at risk of falling. If you’d like to get started on a core routine to improve your balance, contact Washington Physical Therapy and Rehabilitation today to speak with a physical therapist!

How Core Strength and Balance Are Linked

There are three systems in your body that help to control your balance. One is the vestibular system; the liquid in your inner ear functions sort of like a “carpenter’s balance” to keep you level. If you’ve ever felt dizzy, it means the liquid in the vestibular system can be “off” a little bit. Another balancing system is your visual system. Your eyes send signals to your brain about your position in relation to the world around you. The final system is the proprioceptive system, which has to do with your core.

Proprioception nerves are sensory nerves situated throughout the body that make you aware of your posture and awareness of spatial things around you. To stay balanced, you have to have equilibrium in all three systems. A weak core is one element that can make you feel off balance and cause you to fall down.

Core Muscles, Core Stability & Core Strength

Your core muscles are more than just your abs! In fact, there are two groups of core muscles: Inner core and outer core. The inner core muscles are attached to your spine; they’re the muscles that stabilize your core. The outer core muscles work in conjunction with the inner core muscles when you need to move your body from point A to point B (or to do most physical activities).

Core stability relates to your inner core muscles. These muscles stabilize your spine. Core strength relates to the outer core muscles and is developed to help you move around better. Engaging in physical therapy will help you to train both inner and outer core muscles for better balance and movement.

Core Strength & Stability Through Physical Therapy

You don’t need a bunch of expensive gym equipment to start working on your core strength. In fact, here’s a quick exercise that many physical therapists will recommend if you’re just starting out. It’s called the “drawing in maneuver,” or if you prefer the less fancy term, “sucking your gut in.”

First, stand up straight and find the proper pelvic position. This is done by rotating your hips forward and back finding the comfortable “middle” position. Then, draw your belly button in toward your spine. Don’t hold your breath — it’s not a breathing exercise. You should be able to talk, breathe and slowly walk around with your belly button drawn in. It sounds easy, but if you’re older, out of shape or recovering from an injury, the drawing in maneuver will be a little difficult at first.

You want to build up your core muscles until you can hold your belly button in for 30 seconds before moving on to more difficult core exercises. Also, if you feel any pain from this exercise, stop immediately. It shouldn’t be painful. As you build up your core, your physical therapist will recommend moving on to more strenuous exercises that are appropriate for your age and ability. This can range from planks and bridges for the more athletic, to gentler workouts like a yoga routine for older folks. Your therapist will also work with you on specific core exercises to help your balance.

If you have a weak core or you’re struggling with balance, physical therapy can help! Contact our Kirkland, WA office and schedule an appointment to get started with a physical therapist today.

As an athlete, you already know that you’ve got to maintain optimal health if you want to keep playing the sport you love. Physical therapy with an experienced physical therapist is a big part of that, especially when you’re recovering from an injury. One of the main parts of a good physical therapy regimen after an injury involves therapeutic massage. Below, you’ll learn five of the best benefits of therapeutic massage for athletes. Call Washington Physical Therapy and Rehabilitation now to learn more about how massage can help you live pain-free.

1. Improved Circulation

Regular massage during your physical therapy program can improve circulation considerably. Better circulation means that your muscles get the blood supply needed to prevent stiffness and tension. Your muscles will work and feel better after therapeutic massage.

2. Improved Immune System

Sickness can be extra hard on athletes. Just one bad cold or flu can keep you out of the game you love for weeks — and you might feel less than your best for quite a while after that, too. Fortunately, massage helps boost your immune system’s natural defenses. During massage, your body is prompted to power up its natural cytotoxic capacity, which basically means that you’ll be better able to fight off germs, bacteria and illness more effectively.

3. Less Scar Tissue

When you’re injured, your body forms adhesions — bands of tough scar tissue — around the injury. These adhesions can restrict your movement, cause serious pain, and can delay your recovery for a very long time if they’re not treated. Your physical therapy massage can deal with those adhesions very efficiently. Your physical therapist can use specific targeted techniques that break up the adhesions, which unbinds your muscles. This is a very important component of your physical therapy program because being adhesion-free is important for both pain relief and for your range of motion.

4. Muscle Relaxation

While muscle relaxation is the best-known benefit of massage, it takes on a whole new importance for an athlete. Muscle soreness, tightness and pain are all things that you expect as an athlete — but the good news is that you can greatly decrease these issues with regular therapeutic massage. Even after you’ve completed a physical therapy program following an injury, you might benefit from regular massages with your physical therapist.

5. Improved Posture

Massage, when coupled with other kinds of physical therapy, can do a lot of good for your posture. Massage helps bring your body into an optimal place of alignment, which can naturally improve your posture. Better posture has multiple benefits for athletes. When you’ve got good posture, your body can move at its peak, all the time — and this means that you’re playing your sport with a bit of a natural advantage built in.

As an athlete, your body needs to be in the best condition at all times. This means that after an injury, you’ve got to recover with the help of a physical therapy program designed by an expert physical therapist. It also means that you need to recognize the importance of health maintenance. Something as simple as a therapeutic massage once or twice a month can help you feel your very best, and this means that you’ll be able to be at your peak for every game.

If you’re looking for noninvasive solutions for pain and injury or if you just want to be the best athlete you can be, contact our Kirkland, WA physical therapy team now to get started with an expert physical therapist.