Physical Therapy Blog

The US Department of Labor, Occupational Safety and Health Administration have published a useful checklist for safe computer workstation positioning. By reviewing this useful checklist, you can create a safe and comfortable computer workstation for yourself. Take a quick look around your workstation and complete this checklist.

Tight chest muscles can be the result of poor posture, weight lifting, or other daily activities. With the help of a door way you can easily stretch this group of muscles.
Learn one easy exercise to stretch your pectoralis muscle:
Chest Stretching Exercise

The elbow is an example of a hinge joint, or a joint that moves in only one plane of direction. It if formed by three bones -- the humerus, radius and ulna -- and two ligaments. Activities involving repetitive motions at the elbow joint place the muscles and ligaments surrounding the joint at risk for injury. Some overuse injuries of the elbow include:

Golfer’s Elbow

Tennis Elbow

Stretching your feet is an important way to prevent plantar fasciitis however, many people are unsure of how to perform these stretching exercises. Learn how to stretch your plantar fascia with these activities:

• Long Sitting Stretch
• Achilles Stretch
• Stair Stretch
• Can roll
• Toe Stretch

Facet joint blocks are performed by physicians to help alleviate back and neck pain due to arthritis in the spaces that connect the bones of the spine. This procedure is often done under x ray and involves the injection of a steroid and local anesthetic mixture into the joint space. To learn more about facet joint blocks:
Watch this video: Facet Joint Blocks

Knee arthroscopy is a surgical procedure where a small camera is inserted into the knee joint to evaluate the structures of the knee. This camera allows for a thorough examination of the interior of the knee. By providing a clear view of the ligaments and cartilage that comprise the knee joint, an orthopedic surgeon will be able to diagnose and treat specific knee disorders.

Recovery after knee arthroscopy is relatively quick, however several exercises can speed the recovery time. These include:

• Quadriceps Contraction
• Hamstring Contraction
• Gluteal Sets
• Straight Leg Raises

People with diabetes are especially prone to developing foot sores and ulcers due to decreased sensation and impaired wound healing. Daily foot care and inspection is an essential way to prevent dangerous sores and infections from developing. Use a mirror to inspect the bottom of your feet if your mobility is decreased. [p] If you see any suspicious areas, contact your physician immediately.

A multitude of injuries and occurrences can affect our balance and leave us less steady on our feet. An ankle sprain, for example, can leave one with balance deficits due to tears in the fibers that rely balance input to the brain. People who suffer from a stroke also often also have severe balance problems that make walking difficult. We also loose stability as a result of the normal aging pattern.

Learn one easy exercise to help improve your balance:
Single Leg Stance Exercise

More and more physical therapists are using the Nintendo Wii as a rehabilitation tool. Playing the Wii can help improve balance as well as joint motion. Read more about the Wii and physical therapy in this great article from Blorge.com.

Hard work and a positive attitude are two ways to succeed in therapy. However, it is most important that your expectations be realistic. Your physical therapist can help you determine what goals are appropriate for you. Use these tips to learn how to determine and set approriate rehabilitation goals.