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Optimal
Physical Health is Our Business Orthopedic Physical Therapy – Pain Management
– Therapeutic Exercises |
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Clinical Discussions and Questions |
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General Tips: |
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· Train in the functional position of
the spine: most stable, comfortable and least painful · Listen to symptoms. If your
symptoms increase – stop the activity · Your posture and mechanics are key. · Balance stabilization and core
strengthening with weight training extremities. · Cardiovascular training is helpful
for most conditions, if your heart can take it. · Stretching postural muscles is
generally a good idea. · Balance flexibility, strength and
cardiovascular training. |
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p: (510)
653-5151 f: (510)
601-1358
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Low Back Pain: Bio-mechanically
we look for contributing factors such as tight hips and mid-back and weak
stabilization muscles. Clear up these related factors and often the
problem clears. We like to treat functionally, looking at better body
mechanics, strength and endurance. Manual therapy can be helpful, but
physical training is advised as a central focus. · Gain flexibility in hips and mid-back
· Train the back stabilizer muscles,
especially posterior chain ·
Avoid
compression activities |
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Neck and Shoulder Pain: These
areas sit on the spinal column. It seems logical to restore strength
and mobility of the spine with shoulder and neck problems. There are
specific muscles and joints that need to be cleared with these problems, and
so we will go muscles by muscle and joint by joint. But our philosophy
is looking at the kinetic chain, meaning flexibility and strength in the regions
around the neck and shoulder. So we recommend training for general
posture and strength, and specific exercises for the involved tissue. ·
Reduce
superficial neck muscle activity ·
Stretch
the pecs, subscapularis,
and teres minor ·
Strengthen
the scapular muscles · Use functional positions of the spine
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Knee Pain: The
knee depends on support from the hip and ankle. Get strong and flexible
above and below the knee, and good things will happen. Biomechanics are
key. The posture of the knee is very specific,
so get detailed instruction in how to squat and move. Foot orthotics may be helpful. · Strengthen the hip and ankle · Increase flexibility in the entire
leg · Train you core muscles, especially
the Gluteal and abdominal complex. · Focus on great body mechanics when
walking and training. |
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Foot and Ankle: The
foot and ankle is a key area of the body. Mobility of all the
structures will reduce shock into the leg, and so keep your foot and ankle
healthy. The foot and ankle needs teamwork with the knee and especially
hip. So strength and stretch the hip. Our preference is to train
the ankle in functional positions with a balance challenge. · Buy a dyna
disk and get busy training balance and coordination · Consider orthotics
· Keep your hips flexible and strong |
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