What is my pubic bone exactly?Read More
1.) CORE: From an air squat, to a heavy back squat, a power clean, to a shoulder overhead press; one’s core should always be engaged. Many CrossFit athletes feel like they activate their core, but in reality many are activating their core incorrectly or not at all. Engaging your core does NOT mean “sucking in.” It is about abdominal bracing. This involves activating transverse abdominus muscle, keeping the spine in neutral, and making sure the pelvic floor is strong. To active transverse abdominus one needs to draw their spine into neutral and pop their abdominal muscles outward.Read More
Shin splints refer to pain on the front, outer part of your shin that results from microtears in the muscles that surround the shin. They are more likely to occur in newer runners or those returning from extended time off, and are often related to a rapid increase in mileage, running on hard surfaces or inappropriate footwear. At the first sign of shin splints, it is best to back off on training mileage to a comfortable level and cross train with pool running, biking or elliptical until pain resolves and then increase mileage slowly according to the 10% rule. A physical therapist can help you to evaluate footwear, develop a training program with a safe increase in weekly mileage, teach you how to use elastic therapeutic taping to provide support to the shin muscles, and instruct you in exercises to strengthen muscles of the foot and lower leg. It is important to distinguish between shin splints and tibial stress fractures, as both can result in shin pain, however a stress fracture warrants immediate time off from running and weight bearing exercise for a minimum of 6-8 weeks to allow the bone to heal completely. Stress fractures are unlike a typical broken bone in that they don’t result from an acute injury but rather cumulative stress on the bone, usually from over-training.Read More
Pain experienced in the arch of the foot or underneath the heel is likely due to a strip of connective tissue known as the plantar fascia. This tissue attaches at the base of the heel and runs along the arch all the way up to the big toe, providing support to the arch and acting as a shock absorber during walking and running. With repeated tension and stress, it can undergo microtearing and become irritated and inflamed, resulting in plantar fasciitis. A hallmark sign of plantar fasciitis is stabbing pain in the arch with the first steps out of bed in the morning. It is more likely to occur in runners with very low or very high arch height, poor footwear, heavier weight, those that stand a lot for work or those that have ramped up training mileage too quickly. Self treatment can include rolling the foot over a frozen water bottle for 5 minutes several times a day, wearing a Strassburg sock at night to keep a stretch on the plantar fascia, and gently stretching the plantar fascia and calf muscles. A physical therapist can provide hands-on therapy, help to instruct you in the appropriate stretches if foot or calf tightness are present, evaluate if back issues, tight hip muscles or a weak core are changing your stride, identify appropriate footwear for your arch type, teach you how to use elastic therapeutic tape for arch support and recommend orthotics like Superfeet if you need something more supportive and permanent.Read More
Injuries can happen any time during your training process, it is important to understand the difference between a “good pain” and a “bad pain”. At Onondaga Physical Therapy we offer Free Injury Screens as well as full evaluations to help quickly diagnose your issue, and help you on the road to recovery.
Knee injuries are very common among active individuals and best treated as soon as the pain starts – waiting typically lengthens the rehab time.
- Causes: Poor stability above or below the knee, poor or old footwear, sedentary lifestyle, poor mechanics, too much training of the “same muscles” without cross-training
Gym Injuries can happen any time during your training process and it is important to understand the difference between a “good pain” and a “bad pain." At Onondaga Physical Therapy we offer Free Injury Screens for a quick diagnosis of your issue, and help you on the road to recovery.Read More
In the home...Read More
The latest research shows the amazing properties of food, proper nutrition and other healthy lifestyle “pillars” as important components related to healing and injury recovery. The relationship of the body systems is one of interconnections; as one system impacts another. An emerging shift in healthcare is recognizing the value of natural influences that provide and support overall health, healing and wellness. Nowadays, we are inundated with advertisements which promise the power of a pill or pharmaceutical to reverse aging or to relieve pain and other symptoms. However, there are numerous reasons and benefits to consider food as a powerful and natural way to improve healing!Read More