Physical Therapy Blog

Crutches are often used to minimize pressure and weight on an injured leg. Before using crutches, it is important to be instructed by a healthcare professional as to how to properly use them.

Tips for proper crutch sizing include:

• The top of your crutches should be between 1 to 1 1/2 inches below your armpits while standing up straight.
• The handgrips of the crutches should be even with the top of your hips.
• There should be a slight bend in your elbows when you use the handgrips.
• Hold the top of the crutches against your sides, and use your hands to absorb the weight.

The body's "core" refers to the muscles around the abdomen, pelvis and back. The core muscles are almost always active. From sitting to standing and walking to running, the core muscles are at work stabilizing our body from the force of gravity.

Weak core muscles make one more susceptible to poor posture, back pain and injuries during activity. For this reason, it is important to have strong core muscles.

Learn one easy core strengthening exercise today:

Core Strengthening Exercise

Physical therapists often use electrical current in their therapeutic practices. This modality can help strengthen muscles as well as decrease pain. Learn more about two electric tools used in therapy.

• Electrical Stimulation
  Electrical stimulation uses an electrical current to cause a single muscle or a group of muscles to contract. By placing electrodes on the skin in various locations the physical therapist can recruit the appropriate muscle fibers. Contracting the muscle via electrical stimulation helps strengthen the affected muscle.
• TENS
  A TENS unit stands for transcutaneous electrical nerve stimulation. It is a small battery operated machine that uses electrical transmission to decrease pain. Electrodes are applied to the affected area. The machine is turned on and an electrical current is sent through the electrodes. A tingling sensation is felt in the underlying skin and muscle. This signal disrupts the pain signal that is being sent from the affected area to the surrounding nerves. By breaking this signal, the patient experiences less pain.

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.