Did you know that 1 in 3 adults over age 65 has a fall in a given year?’ Not only can falls cause serious injuries, but they can cause older adults to become less active due to fear of falling and this can affect their longterm health. The fear of falling can also prevent older adults from being able to respond appropriately to prevent falls when they lose their balance. Balance can be affected by multiple factors including medications and health conditions as well as the person’s posture, strength deficits, gait deficits and balance disorders.
The therapists at Accelerate Physical Therapy can help older adults who are at risk for falls. We provide a full assessment of gait, balance, posture and strength and then develop a treatment plan based on the client’s individual needs. Therapeutic exercise to address balance deficiencies can be highly beneficial to increase the client’s confidence and ability to respond to balance challenges. Gait training can prevent falls by improving foot clearance and dynamic stability. Increasing strength and postural control allows the client to improve reactions and tolerance to regular activity.
Another aspect of fall prevention is discussing home safety habits. Our physical therapy evaluation will also include a. discussion of client’s home environment and their ability to perform daily activities safely. We will educate clients in fall prevention at home through good safety practices and the use of appropriate assistive devices.
Physical therapy is an excellent resource to prevent falls in any clients who have experienced falls or are reporting difficulty with their balance, and for those with chronic health conditions causing weakness or unsteady gait. We look forward to teaming up with our referring physicians to prevent falls in older adults, veterans and the actively challenged.
Shoulder Impingement is mechanical compression, which can cause wear of the rotator cuff tendons. The rotator cuff is comprised of four muscles connecting the shoulder blade to the upper part of the shoulder joint. These maintain the ball (humeral head) within the socket (glenoid) during shoulder elevation.
Normally, the ball glides under the acromion (outer tip of the shoulder blade). Compromise of this function may cause friction and wear. Common causes include weakening, degeneration due to aging, bone spurs, inflammation, and overuse injuries.
Patients may complain of pain in overhead activity and awakening in the night. Manipulation may reproduce the symptoms. X-rays may show bone spurs and narrowing of the subacromial space. MRI may rule out more serious diagnoses.
Temporarily eliminate activities like tennis, pitching or swimming. A non-steroidal anti-inflammatory medication may be recommended. Surgery involves debriding tissue that irritates the rotator cuff and is favorable in about 90% of the cases.
Exercise to restore normal flexibility and strength of the shoulder blade and rotator cuff muscles. Try exercises in these videos to strengthen the rotator cuff muscle and scapular muscles, and control the incidence of shoulder impingement.
Source: American Orthopaedic Society for Sports Medicine
Accelerate Physical Therapy in Arvada, Colorado teaches you to relieve back and radiating leg pain. These exercises provide decompression of the lumbar spine, and are a great treatment for bulging discs.
Here are two great ways to relieve pain for which many face expensive medical treatments. Save thousands of dollars and health risks from injections of steroids, narcotics, decompression, traction, chiropractic, and even physical therapy. Watch and try these two techniques at home.
Rocking gives an oscillating stretch, controlling the intensity experienced. Perform these techniques for just a few minutes, or up to twenty minutes, as often as you need relief.
If you need help understanding these techniques, call Paul O’Brian, PT, CSCS, at Accelerate Physical Therapy, PC in Arvada, Colorado. Our office number is (303) 421-2210.
Knee pain can be a resolved with exercise. Learn to command important patella stabilizing muscles. Begin with the technique demonstrated on the following video links . These simple exercises performed daily offer you more than you might think.
When you can tolerate pressure through the patellar tendon, move on to this exercise in order to recruit more muscle fibers. Contact with the ground through the toe placement teaches important “proprioceptors”. Transition to normal balance and gait depends upon your active stimulation of these muscles and tendons.
The following 4 exercises will help you soothe the pain in the knees quickly:
You should start in a sitting position. Extend one leg in front of you and elevate it to be parallel to the ground. Hold for a minute, and then bend the knee to lower the leg halfway to the ground. Hold for half a minute, and return to the starting position. Make 4 repetitions, and switch legs.
Half-Kneel Hip and Quad Stretch
Place a mat on the ground, kneel on the right knee, and put the left foot in front of you. Stretch the hip downward by leaning forward to the left knee. Then, lift the back ankle toward the hip to stretch the hamstrings, and switch legs. Make 15 repetitions.
Sit on a chair, with the feet in front of you. Then, take a towel and loop it under the foot while resting on the floor, and pull on the towel slowly until the foot is about 4-5 inches above the ground, and the knee is bent. Switch legs and do 5 repetitions.
Wall Calf Stretch
Lean against a wall, standing, and rest one foot on the wall, and the other on the ground. Lean forward to stretch the calf, and hold for 5-10 seconds, and then release. Change the leg and perform the same 10-15 times.
If you perform some of these exercises on a daily basis, you will effectively treat and prevent knee pain.
The Tensor Fasciae Latae is a muscle, which helps in flexing and abducting the thigh. It becomes very vital for a runner due to this function. If the TFL is consciously kept flexible, it will help in keeping the body injury free as well as being fit. Activities like walking, bending and moving around can get affected if the muscles of the thighs and hip are injured. They will also affect exercise pattern. Tensor fasciae latae pain can be caused due to a tear or strain in the muscle. With proper directed exercise, the muscle can be healed and strengthened.
What Are the Symptoms?
The symptoms include:
Pain in the outer hip
Referred pain down the outer thigh
Pain when lying on the affected hip
When weight bearing on the affected side, the pain worsens
The trigger points for TFL myofascial can get misdiagnosed as trochanteric bursitis because they have very similar symptoms. In the beginning the treatment for either case should be to get the surrounding muscles in good condition and make corrections in existing imbalance in the muscles. If the case persists, it should be investigated for bursa involvement.
What Causes Tensor Fasciae Latae Pain?
Tensor fasciae latae and Iliotibial band muscle pain can be caused due to the following activities:
Running, climbing, cycling, dancing, excessive walking when not in shape and playing court sports like basketball, volleyball and tennis.
How to Relieve Tensor Fasciae Latae Pain
Warm and Cold Therapy Gel: A pain relieving gel, which provides therapeutic warmth with burning, can be used. Or else a cooling gel, which reduces inflammation by cooling the area. The gel should be applied on the outside of thighs and knees. It will help in reducing the tensor fasciae latae pain as well as tightness.
Hot and Cold Compress/Wrap: This kind of wraps can be used on thighs, knee, hip and back. It can be cooled in the freezer or heated in the microwave. It helps in reducing the pain and swelling in the injured muscle by cold therapy and chronic pain and swelling by warm therapy.
Tensor Fasciae Latae Brace and Support: This brace is useful in providing compression and support to the TLF muscle. This type of support can be used in high thigh and groin injuries as well. The brace is held in place by wrapping around thigh and abdomen.
Compression Leggings: Compression leggings are usually used for preventing injuries, however, they are excellent when used as support for injured muscle. They help in reducing swelling as well. Good compression leggings cover the thighs and end below the knee. Tight compression at lower end of limb and decreased compression at top is essential for reducing inflammation and circulation.
Massage Tools for Self Treatment: A roller is an excellent massage tool, which can be used on upper and lower leg muscles. It is easy to use and helps in relieving tension and pain. It just needs to be rolled up and down the muscle and usually does not strain the hands and wrists.
Stretching and Strengthening Exercise for Tensor Fasciae Latae Pain
Some exercises are described below which help in strengthening the muscles and dealing with the tensor fasciae latae pain.
Outer Hip Stretch
Start by lying down on the back, and bend your right knee. Cross the bent leg over the left knee and pull with your left hand. Hold this position for 10 to 30 seconds. This exercise stretches the gluteus medius, gluteus minimus and tensor fascia latae muscles.
Standing Outer Hip Stretch
Start by placing the leg to be stretched behind the other leg. Lean your body on the side, which is not going to be stretched. The hip to be stretched should be pushed out to the other side. Hold for 10 – 30 seconds. The muscles stretched in the exercise are TFL, Iliotibial band and Sartorius.
Hip Abduction with Band
This exercise is done to strengthen the hip abductors present on the outside of the joint. To start wrap a resistance band around the ankle and other end to a doorway or chair leg. Stretch the leg outside, as far as possible and slowly come back to position. Muscles stretched in this exercise are TFL, Gluteus medius and gluteus minimus.
TFL Trigger Pointing
A trained person should help you in this exercise. A massage ball is laid on the bad side, under the TFL and moved around. It helps in identifying the painful or sensitive spot. The pressure is maintained for 10 – 15 seconds till the tenderness decreases. It should be done twice in the beginning, and repeated every 2-3 hours.
Squats are helpful in strengthening the TFL muscle and also in increasing the hip rotation and flexion. To start stand with the feet at shoulder distance, keep the back straight and abdominal muscles pulled in. Bend your knees while pushing the butt out, till your thighs are parallel to the floor. Push upwards from the heels and stand straight. This can be done 5 to 10 times.
Watch this video to learn how to stretch TFL (tensor fascia latae) the right way.
Increases size and strength in musculotendinous tissue and tensile strength
Improves coordination and timing of muscular groups
Improves reaction, recruitment and endurance
Improve cardiovascular fitness
Improves connective tissue strength and integrity
Promotes circulation to enhance soft tissue healing/metabolism
Increases bone density
Increases endurance, reduces fatigue
Improve range of motion of the spine and extremities
Improves postural balance
Improves joint function
Vertigo Treatment: Carol Foster, MD explains how to treat vertigo by showing you the maneuver to treat your own symptoms at home. This maneuver is used to treat Benign Paroxysmal Positional Vertigo (BPPV).
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