Now that the weather is finally warm and sunny, it is the perfect time to get active and spend time outdoors! It is prime-time for outdoor activities like playing tennis, fishing, or golfing. Despite being fun, these activities can lead to overuse injuries and increase the risk of lateral epicondylitis, commonly referred to as tennis elbow. Since these activities require repetitive gripping and motions at the elbow, they may put you at increased risk. In our PTtip video, Dr. Alex Tan, PT, DPT demonstrates three strengthening exercises that you can perform to help prevent and treat lateral elbow pain:

PTtip Video

Wrist Extensor Strengthening Exercises

• Raise your arm straight out in front of you with your palm facing down.
• Let your wrist flex down toward the floor.
• Use your opposite hand to gently press on the top of your hand to push your wrist into more flexion.
• Once you feel a pull across the top of your forearm, hold for about 30 seconds.
• Repeat for 3 repetitions.

Wrist Pronation/Supination Strengthening Exercises

• While seated with simply your forearm resting on a table and your wrist off the edge, securely hold either a hammer, as Dr. Tan demonstrates, or a lighter dumbbell by its end.
• Slowly rotate your hand back and forth in a nice controlled, arc of motion, while making sure to not ‘flop’ down to one side.
• Once you reach the end of the arc, hold this position for 2-3 seconds.
• Reverse the direction and repeat for about 20 repetitions in each direction.

Eccentric Wrist Extension Strengthening Exercises With a Theraband FlexBar

• Raise your arm, on your affected side, straight out in front of you holding a Theraband FlexBar in your hand.
• Holding the FlexBar, gently extend your wrist backwards as far as it can go.
• Using your other hand, grab the other end of the bar and twist the bar by flexing it as far as you can.
• Slowly bring the bar in front of you, so that is it parallel to the floor.
• Slowly let the affected side wrist flex downward toward the floor, taking at least 3 seconds.
• Return to the starting position and perform 3 sets of 10 repetitions.

Cooking Tips

Not only is the summer a great time for outdoor activities, it is also a time when many celebrations, cookouts, or picnics take place. If you are in charge of bringing a dish and are looking for something that’s easy-to-make, nutrient dense, AND flavorful, there are plenty of options with the abundance of summer fruits and vegetables that are now in season! A simple dish to consider is a homemade veggie dip made with plain Greek yogurt, your favorite spices, and a dash of sea salt and pepper. Pair it with fresh sliced veggies, such as in-season cucumbers, summer squash, cherry tomatoes, and sugar snap peas, and you are all set to bring a healthy dish full of nutrients!

An even easier idea for a healthy dish to bring is a fresh cut fruit salad. To make it entertaining, try cutting your favorite in-season fruits like watermelon, cantaloupe, and honeydew into fun shapes with a cookie cutter. Bringing a fruit salad made into unique shapes like stars, hearts, or flowers, for example, is a great way to bring something entertaining while keeping it simple AND healthy!

Make sure you watch the PTtip video to learn how to properly perform the above exercises, and if you have any questions or would like to make an appointment with one of our physical therapists, give us a call today at 1-855-PT-FIRST! 

*As a reminder, always discuss any questions or concerns with your physician regarding your own health and dietary needs, as the information written should not replace any medical advice.

Leuko-taping, as described in our previous PTtip video,  is a taping technique our therapists use on our patients to relieve pain associated with plantar fasciitis, heel spurs, or shin splints. Specifically, today’s post will focus on how to effectively apply leukotape for shin splints. Shin splints are often felt along the inner edge of the shinbone, and the pain can sometimes arise with the act of running or brisk walking. In our PTtip video, Dr. John Baur, PT, DPT, OCS, CSCS, FAAOMPT demonstrates how to effectively apply leukotape to relieve pain caused by shin splints:

Using Leukotape for Shin Splints PTtip Video

Guidelines When Applying Leukotape for Shin Splints:

• Splint the connective tissue along the shin.
• Create a cross pattern on the shin using two pieces of tape forming an ‘X.’
• To apply: begin with 1 piece of tape, approximate the soft connective tissue along the shin using your left thumb when applying each piece of tape, to help you effectively apply the tape.
• Continue the pattern on your shin just below your first cross pattern.
• Rub the tape to smooth the wrinkles out.
• Leave the leukotape on your shin for a few days.
• Remove the tape very gently while being careful to not injure the skin.

Nutrition Tip

It is a great opportunity to spend time outside and enjoy the warm sunny weather! An important component to maintaining a healthy lifestyle that includes both adequate nutrition and physical activity is eating a variety of nutrient dense foods. With farmers’ market now open, it’s an even better time to try fresh, in-season fruits and vegetables that you may have never tried before!

Other examples of in-season produce are cantaloupe and summer squash. For example, cantaloupe offers a high amount of vitamins A and C and can be enjoyed in a variety of ways such as on its own, blended into a smoothie, or even made into homemade fruit salsa!

Zucchini is a versatile vegetable that supplies a great amount of vitamin C and can be enjoyed in several ways. Just a few examples include homemade zucchini noodles in place of pasta, simply sautéed or grilled on its own as a perfect veggie side dish to a meal, or even sliced and topped with tomato sauce and cheese as mini pizza bites!

Make sure you watch the PTtip video to learn how to effectively apply leukotape for shin splints, and if you have any questions or would like to make an appointment with one of our physical therapists, give us a call today at 1-855-PT-FIRST!

*As a reminder, always discuss any questions or concerns with your physician regarding your own health and dietary needs, as the information written should not replace any medical advice.

References

Produce for Better Health Foundation. (n.d.). Zucchini: Nutrition. Selection. Storage. Retrieved from http://www.fruitsandveggiesmorematters.org/summer-squash

Produce for Better Health Foundation. (n.d.). Cantaloupe: Nutrition. Selection. Storage. Retrieved from http://www.fruitsandveggiesmorematters.org/cantaloupe-nutrition-selection-storage

The summer months are finally here, and baseball season is in full swing! For all the baseball players out there, or for those who enjoy playing catch, today’s post will feature how to test your shoulder range of motion. This can help you determine if you have tightness in your throwing shoulder, and offer a few exercises  to improve it!

In our PTtip Video Dr. Nick Bertsch, PT, DPT, demonstrates with the help of Dr. Alex Tan, DPT, PT, how to test your internal and external range of motion in your shoulder:

Shoulder Range of Motion Test (see video at 27 seconds!)

After testing your range of motion, Dr. Bertsch, PT, DPT, suggests the below stretches (see video at 1:20min!) on how to improve your internal and external rotation to help prevent injury and pain while throwing:

Internal Rotation Stretch*

• Lay on your side with your throwing shoulder underneath.
• Start in a neutral range of motion position, with your elbow sticking straight out away from your body (with forearm raised upward toward the ceiling)
• Using your other hand, gently press down on your forearm to bring your arm downward toward the floor or table you are laying on, until you feel a comfortable stretch in your shoulder.
• Hold for about 30 seconds and repeat for 3-4 repetitions.

External Rotation Stretch*:

• Lay on your side with your throwing shoulder underneath.
• Starting in a neutral range of motion position, with your elbow sticking straight out away from your body (with forearm raised upward toward the ceiling)
• Using your other hand, gently press down on your forearm to bring your arm the opposite way, upward, until you feel a comfortable stretch in your shoulder.
• Hold for about 30 seconds and repeat for 3-4 repetitions.

*Remember to never stretch too far to the point that you feel sharp pain during the stretch.

Once your shoulder is well stretched, Dr. Bertsch, PT, DPT, recommends two simple strengthening exercises for your rotator cuff that simply require the use of a thera-band and towel:

Rotator Cuff Strengthening Exercises (see video at 2:23minutes!)

With his recommended guidelines:

• For these exercises, use a thera-band that is at a medium resistance level.
• Complete 15-20 repetitions.
• Perform 3 sets of each exercise.

Health Tip

It seems like we were just featuring in-season produce for the springtime months and now it’s already time to highlight in-season summer produce! With the temperatures on the rise, it’s even more important to remember to stay hydrated. Types of produce that contain a high water content and include watermelon and tomatoes! Both supply a hefty amount of vitamins A and C and can be enjoyed in a variety of different ways. Watermelon can, of course, be enjoyed simply on its own, made into a delicious salad, or blended into a smoothie. Some ways to enjoy tomatoes are on top of sandwiches/wraps, mixed into salads, made into salsa, or even homemade tomato sauce!

Make sure you watch the PTtip video to learn how to properly perform the above stretches and exercises, and if you have any questions or would like to make an appointment with one of our physical therapists, give us a call today at 1-855-PT-FIRST!

*As a reminder, always discuss any questions or concerns with your physician regarding your own health and dietary needs, as the information written should not replace any medical advice.

References

Produce for Better Health Foundation. (n.d.). Watermelon: Nutrition. selection. storage. Retrieved from: http://www.fruitsandveggiesmorematters.org/watermelon

Produce for Better Health Foundation. (n.d.). Tomato: Nutrition. Selection. Storage. Retrieved from: http://www.fruitsandveggiesmorematters.org/tomato

Are you suffering from lower back pain and stiffness? Since many of us have experienced tightness in our lower backs at some point in our lives, it’s important to know how to combat it. Have you felt stiffness in your lower back first thing in the morning after waking up or at different times throughout the day like after a long car ride or prolonged sitting? In our PTtip video, Dr. Alex Tan, PT, DPT, demonstrates three simple stretches that can be performed to help loosen up your lower back:

PTtip Lower Back Stretches Video

Prayer Stretch

• Begin on all fours.
• Sit back on your heels; you’ll be seated on your heels throughout the entire exercise.
• Walk your hands forward and drop your head, until you feel a stretch in your lower back
• Hold this position for about 30 seconds.
• To stretch the right side of your lower back, walk your hands out to the left and hold for 30 seconds.
• To stretch the left side, walk your hands out to the right and hold for 30 seconds.

Single Knee to Chest Stretch

• Lie down flat on your back.
• Gently pull your left knee to your chest until you feel a stretch in your lower back.
• Hold for 30 seconds.
• Switch legs and repeat by gently bringing your right knee to your chest and hold for 30 seconds.
• Try to keep your opposite leg flat on the ground during each stretch.
• Repeat this stretch 3 times on each side.

Lower Trunk Rotation Stretch

• Lie down flat on your back.
• Raise your right knee up and lay your right arm straight out to the side.
• Gently pull your right knee over to the left until you feel a stretch in your right lower back.
• Try to maintain contact between your right shoulder and the floor throughout the stretch (looking toward your right hand may help to keep this position)
• Hold for 30 seconds and repeat on your opposite side.
• Repeat 3 times on each side, holding for 30 seconds for each stretch.

Health Tip

Busy schedules can make it hard to find time to prepare healthy, nutritious meals. To help save time, consider meal planning and prepping! For example, taking a few minutes at the start of the week or before your next grocery trip to plan out a few meals can be an easy way to ensure healthy food options on busy nights.

Chopping up fresh fruits and vegetables at the start of the week is another easy way to ensure having nutritious ingredients on hand for meals and snacks. Lastly, another way to plan ahead is to prepare extra quantities to either freeze for another meal option the following week or for lunch or dinner the next day. Many types of prepped food like meats/protein sources can be used in various simple, yet healthy meals like stir-frys, salads, wraps/sandwiches, or homemade casseroles, which will help to ensure variety and reduce boredom within your meals!

Make sure you watch our PTtip video to learn how to properly perform the above stretches! If you have any questions or would like to make an appointment with one of our physical therapists or are interested in attending one of our healthy back classes, give our office a call today at 1-855-PT-FIRST!

*As a reminder, always discuss any questions or concerns with your physician regarding your own health and dietary needs, as the information written should not replace any medical advice.

References

USDA. (2015). Kitchen timesavers. Retrieved from http://www.choosemyplate.gov/budget-time-savers

Did you read our last two blog posts featuring desk exercises and seated chair exercises that can be performed anywhere with simply the use of a chair? Today’s post follows up with some hip strengthening exercises that can be performed anywhere! These exercises are great because the do not require equipment and minimal space is needed to perform them. In our PTtip video, Dr. Alex Tan, PT, DPT, demonstrates three of his favorite hip strengthening exercises:

Hip Strengthening Exercises Video

Supine Bridge Hip Strengthening Exercise*

• Targets your hip extensors.
• Lay on your back with your arms resting at your side and knees slightly bent.
• Push through your heels and raise your buttocks off the floor.
• Hold for about 2 seconds and slowly lower back down to the floor.
• Perform 3 sets of 10 repetitions.

*Keep in mind to not put strain on your lower back by arching it too much at the top.

Sideline Clam Shell Hip Strengthening Exercise*

• Strengthens the hip abductors.
• Lay on your side with your hips and knees slightly bent while keeping your feet together.
• Keeping your feet together, slowly separate your knees apart, taking 1 second on your way up and 3 seconds on your way down.
• Perform 3 sets of 10 repetitions and repeat on your other side as well.

*Be mindful to not rock your pelvis backwards during the exercise.

Reverse Clam Shell Hip Strengthening Exercise

• Strengthens the smaller hip internal rotators.
• Start in the same position as the regular clamshell exercise.
• Rotate your top foot outward and up toward the ceiling, keeping your knees together during the exercise.
• Again, take 1 second on the way up and 3 seconds on the way down.
• Perform 3 sets of 10 repetitions and repeat on opposite side as well.

Health Tip

While fresh spring produce has been the main focus for our nutrition tips over the last several blog posts, today’s tip offers a different side to enjoying the benefits of the spring season: cooking with fresh herbs! Not only are we harvesting fruits and vegetables during the spring and summer months, but fresh herbs as well.

Adding fresh herbs to your meals rather than salt can help lower your sodium intake for those individuals who may need to be mindful of the amount they consume daily.  A few examples of fresh herbs that can help enhance the flavor of your meals include basil and mint. For a unique twist to a traditional fruit salad, try adding fresh mint to enhance the flavor. Mint can also be a great addition to plain water to make it a bit more flavorful and refreshing. Basil is a versatile herb that can be added to a variety of dishes such as pastas, fresh salads, and on top of pizzas. Fresh basil leaves can also be a tasty addition to sandwiches or wraps as well!

Make sure you watch the PTtip video to learn how to properly perform the above exercises, and if you have any questions or would like to make an appointment with one of our physical therapists, give us a call today at 1-855-PT-FIRST!

*As a reminder, always discuss any questions or concerns with your physician regarding your own health and dietary needs, as the information written should not replace any medical advice.

References

United States Department of Agriculture [USDA]. (no date). Retrieved from: http://www.choosemyplate.gov/sodium

Our last blog post featured desk exercises for neck tension that can be performed while sitting at your workstation. Today’s post will highlight additional seated chair exercises that can be done right from your desk! These exercises are great  because they only require the use of a chair and can be modified by either using weights or no weights to fit your own exercise needs. In our PTtip video, our Clinic Director at our Roland Park office location, Dr. Ray Moore, PT, DPT, OCS, OMPT and physical therapy student intern, Sarah Voelkel demonstrate three exercises that are typically given to our patients to perform:

Seated Chair Exercises PTtip Video

Seated Marches:

• Targets your hip flexors.
• Helps with walking and walking up and down stairs.
• Sit fully back into your chair with your back straight.
• Alternate lifting legs up and down, as if you are marching up and down stairs.
• Repeat for 10 repetitions on each leg.
• Rest for about 30 seconds and repeat the exercise again.

*To make the exercise more challenging, place ankle weights around each ankle.

Long Arc Quads Exercise:

• Targets your quadriceps muscles to help keep them strong.
• Sit fully back into your chair with back straight.
• Alternate slowly kicking each leg straight out into the air.
• Repeat for 10 repetitions on each side.
• Rest and repeat for an additional set.

*Again, for an added challenge, place ankle weights around each ankle.

Arm Curls:

• Targets your bicep muscles.
• Sit up tall in your chair and slowly alternate bringing each arm up and down toward your shoulders.
• You can use no weights or dumbbells for this exercise.
• Repeat for 10 repetitions on each side.
• Rest and repeat for another set.

Additional Tips:     

• If using ankle weights, make sure to use the same amount of weight on each side.
• If you do not have dumbbells, use soup cans weighing roughly 1 to 2 pounds when performing the arms curls.

Now that we have been experiencing warmer temperatures on a more consistent basis, it is important to remember to drink enough water to help keep you hydrated. The amount of water an individual needs depends on a variety of different factors such as your physical activity level including the intensity and duration of exercise and the temperature and humidity of where you live to name just a few. Keeping a reusable water bottle with you can help remind you to drink water throughout the day. With spring produce now thriving; consider adding fresh lime juice or strawberry slices to your water! Lime juice and strawberries make plain water taste more refreshing and supply a great amount of vitamin C (when the strawberry slices are eaten, of course!).

Make sure you watch the PTtip video to learn how to properly perform the above stretches, and if you have any questions or would like to make an appointment with one of our physical therapists, give us a call today at 1-855-PT-FIRST!

*As a reminder, always discuss any questions or concerns with your physician regarding your own health and dietary needs, as the information written should not replace any medical advice.

References

Mayo Clinic. (2014). Nutrition and healthy eating. Retrieved from: http://www.mayoclinic.org/water/ART-20044256?p=1

Produce for a Better Health Foundation. (nd). Strawberries: Nutrition. Selection. Storage. Retrieved from: http://www.fruitsandveggiesmorematters.org/strawberries

Produce for a Better Health Foundation. (nd). Lime: Nutrition. Selection. Storage. Retrieved from: http://www.fruitsandveggiesmorematters.org/lime