Hamstrings are a collective group of tendons and muscles that end at the knee and are responsible for supporting the knee. Stretching the hamstrings is very effective for hamstring tightness and is practiced by most athletes and dancers.
Stretching can, however, interfere with healing strained hamstring. A hamstring injury can take several weeks to heal and stretching when your hamstring is injured can do it more harm than good.
To stretch or to not stretch?
Hamstring strains can occur during workouts and running and other physical activities if not performed carefully. Warming up and stretching before a workout is essential to prevent injuries and must not be skipped. Gentle stretching before starting a workout can accustom muscles to the rigorous activity that follows.
If you have a hamstring tear or any type of hamstring injury, stretching can aggravate it and delay healing strained hamstring. This is because unlike most physical injuries, injured hamstrings require longer rest periods to be able to perform physical activities again. If adequate rest period is not allowed, then the hamstring recovery process will not occur smoothly. Stretching while suffering from hamstring tightness or injury can worsen the condition by interfering with the natural healing process of the body. Gentle stretching as part of rehabilitative exercises for hamstring strain should be performed only under the supervision of a trained physical therapist. Rehabilitation using exercises for hamstring strain should be started after consultation and a thorough assessment by the physical therapist to ensure there is no re-injury to your existing hamstring injury.
Measures to ease hamstring tightness
Minor hamstring strains generally heal by themselves and do not require any additional measures to be taken by you. Major hamstring strains can take several weeks to heal and additional measures must be taken by you to promote healing hamstring strain. These are some of the measures you can adopt to increase healing strained hamstring and to ease hamstring tightness.
These are a few of the measures that you can take when dealing with hamstring tightness and healing strained hamstrings. Perform suitable exercises for hamstring strain only if advised by a qualified physical therapist to prevent aggravation of the existing injury.
Keeping your muscles healthy is essential to keep degenerative diseases at bay. Whether you are an athlete or just someone who works out regularly, it is crucial for you to learn to keep your muscles healthy. In order to keep your muscular system healthy, here are 4 major tips that you need to follow.
Warm up and cool down
Before beginning a workout, it is imperative to give your body time to adjust to the increased physical activity levels. A warm up session lasting for at least 15 minutes is necessary to warm up the muscles that will be exercised during the workout. A light jog or a brisk walk can help prepare the muscles that will be exerted during the round of exercises that you will be performing.
Cooling down after a strenuous workout is also critical to allow your body to slow down its metabolic activity and heart rate and to allow the muscles to resume their normal state. Cooling down is similar to a warming up process except that it is performed at a slower pace. Cooling down should be done by performing a slow activity such as walking at the lowest pace on a treadmill.
Stretching is absolutely essential to prevent muscle tears and allow your muscles to gradually get accustomed to the activity levels you intend to perform at. Stretching should also be performed for a good 15-20 minutes to set the pace for the muscles for the rest of the workout. Holding each stretch for 15-20 seconds is the ideal practice. You can consult a physical therapist to advise you better regarding ideal workout practices and routines based on your individual needs. Stretching should be done after a warm up as it will be more effective with already warmed up muscles.
Staying hydrated is important for good overall health and well being of the body but it is especially important to keep your muscular system healthy as it helps the body replenish the electrolytes lost during a workout. Staying hydrated also provides all the muscles with sufficient electrolytes required to maintain muscle strength and control at optimum levels while working out. For an average person, 2 liters or 8 glasses of water a day is adequate, for athletes and active individuals it should be increased by 2-3 glasses more to keep your muscular system healthy.
Diet is a major factor that needs to be perfected to keep your muscular system healthy. The right diet helps muscles regain their strength, repair themselves and to continue to function smoothly. Include a balanced proportion of proteins, carbohydrates, fats and minerals and vitamins to ensure your muscles are supplied with all the required nutrients to stay healthy.
If you keep your muscular system healthy, it helps the system deal with injuries better and promotes a healthy healing time. You also need to keep your muscular system healthy to prevent the occurrence of degenerative muscular diseases. Speak to a professional physical therapist specializing in the musculoskeletal system for more helpful tips on how to keep your muscular system healthy and get more out of your workouts.
Abnormal narrowing of the bone channel of the spine is called Spinal Stenosis or lower back stenosis which causes pain and discomfort in the lower back. This narrowing of the bone channel constricts the spinal nerves and vessels which is responsible for the painful condition of the lower back. Playing golf with lower back pain can aggravate the existing pain and worsen the condition, if not done right. Here are a few tips on playing golf with lower back pain.
Is playing golf with lower back pain possible?
Playing golf with lower back pain is not the best course of action as the swing of taking a golf shot imparts tremendous strain to the lumbar region of the spine. This region is the center of the lower back pain due to the spinal stenosis. Playing golf with lower back pain can cause more damage to the spinal area and also poses a great risk of injury to the spine.
If, however, you still wish to play golf, here are some ways which can help reduce the chances of injury to the spine.
Reduce the swing force
The force with which you take a swing while playing golf with lower back pain is directly linked to the risk of injury. If playing golf is absolutely indispensable, then try reducing the force of taking a swing by 25-50%. Swing with 50-75% of the force that you would normally swing with while playing golf with lower back pain.
Wear a back brace
Wearing a back brace will provide your weak back with a strong support and prevent any injuries from happening while playing golf. A back brace will also help maintain the right posture to avoid the risk of injuries and will keep your back warm. The added warmth helps to keep the soft tissues in the lower back area loose and keeps the pain to a minimum.
Before you begin playing, devote sufficient time to warming up and gently stretching your muscles. This will allow the blood circulation to increase and fresh blood will be supplied to the injured area. This nutrient-rich blood will help the muscles to function better and also to reduce the risk of an injury.
Do lumbar spinal stenosis exercises
Lumbar spinal stenosis exercises are designed to provide the patient with a range of motion, endurance and stability improving activities. These exercises help the patient resume their normal activities and gradually become active despite having spinal stenosis.
Golfing with spinal stenosis is possible with the above-mentioned tips to improve the physical condition of spinal stenosis patients. You can use physical therapy to help regain normal spinal function with the help of customized lumbar spinal stenosis exercises designed especially for you. Consult a skilled physical therapist to help you with playing golf with lower back pain.
Whiplash is a common neck injury that is often ignored by most patients. Neglecting the signs of whiplash can be harmful to your neck and spine as it is a serious injury which causes damage to the soft tissues in your neck.
Whiplash is usually caused when your neck experiences high impact from behind while in a stationary position. This puts tremendous strain on the neck muscles and the spine due to the sudden impact and the forward thrust of the car seat on the neck.
Signs of whiplash
The signs of whiplash are as common as the condition itself which is why it gets easily ignored by patients. These include:
Common symptoms related to whiplash may include:
In severe and chronic cases of whiplash symptoms may include:
How to recover from whiplash
In order to answer the question of how to recover from whiplash, patients must first be aware of the different kinds of whiplash treatment available. The most widely practiced and effective whiplash treatment is physical therapy. There are two major forms of physical therapy utilized for whiplash treatment, active physical therapy and passive physical therapy. Passive physical therapy does not require your active participation and can be performed to the site of injury by qualified physical therapists. During the initial stages of the injury, neck movement can be quite painful and passive physical therapy is advisable. As the injury starts to recover, active physical therapy can be practiced by the patient.
Passive physical therapy:
Deep tissue massage is performed on the site of injury by the physical therapist to reduce muscle stiffness and tension in the area. The therapist utilizes direct pressure and friction techniques to promote speedy recovery of the injured muscles.
Heat increases the blood circulation of the area where it is applied and this helps the blood flow to be increased to the site of injury. An increased blood flow promotes healing due to the increased supply of nutrients and healing antibodies in the blood.
Application of an ice pack helps to cool the inflamed blood vessels and prevents chances of swelling. Cold therapy also reduces muscle spasms and should be performed alternately with heat therapy for the maximum effect.
Active physical therapy:
Active physical therapy includes a series of exercises aimed at improving your range of motion and increasing the physical movement of the injured muscles. Active physical therapy improves posture, reduces muscle spasms, and promotes healing of the injured tissues.
Physical therapy, both active and passive can answer the question of how to recover from whiplash and is the most effective whiplash treatment. Speak with a highly-trained physical therapist to develop an individualized physical therapy plan to help recover from the whiplash injury faster.
Physical therapy is highly effective for a variety of functions such as relieving muscular stiffness, strength and endurance building, pain management for several degenerative diseases to name a few. Physical therapy treatment in Edmonton can help you with chronic pain management for any ailment or condition that you may be experiencing. Here’s a brief guide on when you should choose physiotherapy for pain management.
When should you choose physical therapy?
If you are afflicted with chronic pain, getting out of bed is an ordeal in itself. Add to that, if you are required to perform physical activities and exercises, you would think your body cannot endure it, right? That is, in fact, exactly what your body needs. You need to get out of bed to get out of pain with the help of physical therapy treatment in Edmonton. Physical therapy treatment in Edmonton can alleviate pain caused by one or more of the following conditions.
The goal of physical therapy treatment in Edmonton is to build and increase strength in chronic pain patients as they are weak from the lack of physical activity. Physical therapy can help patients regain physical mobility and agility.
Types of physical therapy treatments for pain management
Physical therapy treatment consists of several different methods that can assist with pain management. These include:
These broad categories of physical therapy treatment have varied and broad applications for pain management. Your physical therapist will work with you to understand your specific kind of pain, the intensity, and the treatment that can be adopted to ease the pain.
How can physical therapy help with pain management?
Physical therapy treatment in Edmonton can ease chronic pain by increasing the following
Performing physical therapy for just 30 minutes a day 3-4 times a week can help bring about phenomenal results for chronic pain. Staying consistent with performing the exercise routine developed by your physical therapist will help control chronic pain. Regular physical therapy treatment in Edmonton maintains the ability to move and function physically and doesn’t allow you to be physically disabled by pain.
Physical therapy tackles inflammation, stiffness, and soreness with exercise, manipulation, and massage, and it also helps the body heal itself by encouraging the production of the body's natural pain-relieving chemicals.
Physical therapy treatment in Edmonton, performed under the supervision of qualified physical therapists can achieve great breakthroughs in pain management and can help patients suffering from chronic pain get back on their feet.
Osteoarthritis is a degenerative disorder affecting the cartilages of the joints due to repeated wear and tear. The muscle cartilages in the joints, such as the knee, protect the knees from friction caused by the touching of the bones in the leg. When these cartilages start to wear down, they become thinner and can no longer prevent the two bones from coming in contact with each other. This causes extreme pain and discomfort while walking, running, standing, and so on.
Unfortunately, it is impossible to treat Osteoarthritis and the disease only becomes worse with passing time. The good news is that the pain from Osteoarthritis can be managed by utilizing physical therapy treatment for Osteoarthritis. Here is how physical therapy treatment for Osteoarthritis can help in managing the pain and surviving with the disease.
How can physical therapy treatment for osteoarthritis help?
As Osteoarthritis is an incurable disease, physical therapy cannot be used to treat Osteoarthritis completely, it can only help to manage the pain and reduce the symptoms for the patient. These are the 4 major types of physical therapy treatment for Osteoarthritis which can assist the patient in tackling the pain.
Your physical therapist can help you manage the painful symptoms of Osteoarthritis by gradually increasing your strength and stability, informing you about correct usage of braces and by maintaining the right posture. Consult an expert physical therapist for assistance with main management due to Osteoarthritis.
As we get older, balance problems begin to occur which can affect walking, standing upright and even sitting. These balance problems can cause difficulty with remaining stable and maintaining an erect posture. If not taken care of and managed properly, balance problems can give rise to more serious physical problems. Balance training for older people is an effective way to manage and combat balance problems. These are some of the problems that can cause balance problems and how to you can deal with them.
What causes balance problems?
Balance problems are caused by one or more of the following conditions and need to be tended to immediately.
Balance problems also occur when the following systems malfunction in the body.
Role of physiotherapy in balance training for older people
Physical therapy for balance therapy has several benefits and advantages that help the affected person to recuperate quicker and resume normal activities. These are the benefits of balance training by using physical therapy for balance training.
Physical therapy for balance training helps improve the static as well as the dynamic balance of the individual. A physical therapist creates a custom plan for each individual and increases the intensity gradually to improve balance skills of the patient.
Improve movement and mobility
Those affected by balance problems tend to have impaired mobility and movement skills and this can be corrected by using physical therapy for balance training. A series of balance training exercises help regain the movement and mobility skills of the patient gradually over time.
Improve flexibility and posture
Based on the patient’s condition, the physical therapist can incorporate necessary stretching exercises to gently stretch the muscles that experience stiffness and affect the posture of the person. Flexibility also increases with routine physical therapy exercises aimed at improving the flexibility and the posture.
Physical therapy for balance training utilizes some form of strength training to strengthen weak muscles which can help stabilize the balance of the patient. The physical therapist assesses the level of the balance problems and creates a suitable strength training program to improve muscle strength.
Increase activity levels
This is one of the most important benefits of balance training. Balance training for older people helps them to increase their activity levels and lead a more active lifestyle. A sedentary lifestyle is the major cause of balance problems and physical therapy can be used to correct the problem by increasing the activity levels.
Therefore, physical therapy has several benefits of balance training and can be used as an effective treatment method to combat balance problems in the elderly. Those affected by balance problems should consult a qualified physical therapist to have an individualized balance training plan worked out for them.
Whether you’re an athlete who regularly practices running or jogging, or an active individual who does a lot of walking, shin pain can happen to you. Shin pain can be an indication of shin splints, the most common running injury. Shin splints from walking are also quite common. If you are experiencing shin pain due to shin splints, do not panic. Before you start to worry about shin splints ending your athletic career or your running passion, here is everything you need to know about shin splints.
What are shin splints?
Shin splints are a form of tendonitis which stems from tired or inflexible calf muscles putting too much stress on the tendons. They can cause unbearable pain either before or after each workout session and in advanced stages, they can cause pain throughout the entire workout and sometimes even during resting periods.
Symptoms of shin splints
Shin splints symptoms are easy to identify and are caused due to different factors. Below are the major shin splints symptoms that occur most commonly.
Causes of shin splints
There are several causes that give rise to shin splints symptoms. The most common causes of shin splints are:
Treatment and management of shin splints
Ice is an effective way to ease the shin pain caused by shin splints. It provides cooling action and reduces swelling and redness in the aching muscles.
Resting when you are afflicted with shin splints should consist of conditioning exercises and only resting of the injured areas. If you completely halt all physical activities, you will only be able to achieve temporary relief from the pain which will relapse as soon as you resume activities.
Instead, you can gradually increase your physical activities and utilize physical therapy to help ease the pain.
Physical therapy which includes stretches and physical exercises can help your shins to recover from the injury and soothe the pain.
Consult a trained physical therapist to help you get back on your feet, pain-free.
The good news for those affected by shin splints is that it is a completely reversible condition and is not a cause for worry. All you need to do is take it slow and get professional help from a skilled physical therapist and you can resume running within no time.