Physical Therapy Blog

Stretches for runners should specifically include exercises that target the hamstring muscles. This muscle group is commonly shortened in people who run. By stretching the hamstrings, you can help decrease the risk of injury.
Try these three easy exercises today.

It is important to learn how to get up from a chair safely to prevent fall injuries. With the aging process, we lose strength in our hip and knee extensors (the muscles that help straighten our legs). We rely on these muscles to get up from a chair. For this reason, the elderly have difficulty standing from the seated position. Learn here how to get out of a chair safely.

Piriformis syndrome is a condition that results when the piriformis muscle compresses the sciatic nerve and irritates the nerve fibers. This results in pain that starts in the buttock region and radiates down the back of the leg. Symptoms are normally aggravated by sitting, climbing stairs, kneeling, walking, or running.

Tarsal tunnel syndrome occurs when the main nerve that goes to the foot is compressed. You may be more familiar with a similar condition in the wrist called "carpal tunnel syndrome." Symptoms of Tarsal Tunnel Syndrome include:

• tingling in the foot
• burning in the foot
• foot numbness and vague aching
• pain on the inside of the ankle radiating to the foot

The elbow is a hinge joint that is formed by the union of three bones: the humerus, radius, and ulna. Through the action of four muscle groups, including the well-known biceps and triceps, the elbow can bend upward or straighten out. Stress on this joint can affect the surrounding ligaments and muscles and cause tissue damage. Learn more about elbow anatomy, injuries, and rehabilitation.

Four muscles form the rotator cuff. These are the:

• Supraspinatous
• Infraspinatous
• Teres Minor
• Subscapularis

Rotator cuff tears result when the muscles and tendons of the rotator cuff become frayed under the acromion bone of the shoulder.

Conservative management of rotator cuff tears involve physical therapy to strengthen the muscle group. This type of therapy should be approved by a physician prior to its initiation. Occasionally, tears are too severe for conservative management and will require surgical repair. This is often performed via an arthroscopic surgical procedure.

If you suffer from back pain, you are far from being alone. Four out of five adults experience the symptoms of low back pain at least once in their lifetime. This six week e-course will take you through the common causes of back pain, back injury prevention, and helpful exercises.
Back Pain - Causes, Prevention & Exercises

Tight hamstring muscles are a common complaint among runners. The action of this muscle group is to bend the knee and extend the hip; the movement performed when pushing off the ground when running.
To prevent these muscles from becoming "tight," it is important to stretch them immediately before and after running any amount of distance. With effective stretching, the muscle fibers will lengthen and the pulling/tight sensation will decrease. Hamstring stretching is also an important way to prevent running injuries.

Many runners complain of a pulling sensation in the muscle group located in the back of the thigh. What they are actually experiencing is tight hamstring muscles. The action of this muscle group is to bend the knee and extend the hip; the movement performed when pushing off the ground when running.

To prevent these muscles from becoming "tight," it is important to stretch them immediately before and after running any amount of distance. With effective stretching, the muscle fibers will lengthen and the pulling/tight sensation will decrease. Hamstring stretching is also an important way to prevent running injuries.

Back pain and injury is one of the leading causes of emergency room visits throughout the year. Often back injuries can be prevented by applying safe back techniques. A few tips for back safety include:

• Tip #1:
  When lifting objects, bend your knees and use the muscles of your legs, not the muscles of your back.
• Tip #2:
  When moving extremely heavy objects, push rather than pull the item.
• Tip #3:
  Wear shoes that are flat or have very low heels.
• Tip #4:
  If sitting or driving for long periods of time, take a break and stretch every few hours.
• Tip #5:
  Exercise on a regular basis.