Exercise Heals

 

Active exercise has become better understood over the past ten years as a valuable tool in soft tissue pain and injuries. Improved circulation of blood and other body fluids and controlled reactivation of the joints and muscles are achieved with exercise.

Eccentric Exercise
Widely publicized in the early and mid 1970’s for its value in body building and fitness training, eccentric exercise has proven to be an effective component of the rehabilitation in tendinitis and epicondylitis conditions like tennis elbow.

Unloading Techniques
When exercise is applied while the effects of gravity are minimized, several conditions see benefits that otherwise might have been aggravated by exercise. The spine, shoulder and knee joints are commonly approached at Accelerate PT with exercise setups, which eliminate the use of secondary muscles that substitute for the weakened primary movers of the effected joints. A gradual progression in the loading of the joints facilitates progress in functional tasks including weight-bearing activities.

Aquatic Exercises
Another transitional form of exercise is submersion in water for both loading the muscles with resistance and/or to unload gravity from the body. Stimulation of proprioceptors and assisting the body to withstand longer duration exercise training are possible using public and private swimming pools and hot tubs.

Stretching Exercises
In addition to restoring range of motion for joint and muscle conditions, nerve tissue benefits from stretching techniques for the extremities and the trunk. Specific techniques carried out daily are important in the management of postoperative joint conditions and postural maladies including thoracic outlet and carpal tunnel syndromes.

Celebrating Anniversaries

Paul D. O’Brian, PT, CSCS is celebrating the 30th anniversary of his graduation from the Physical Therapy Department at the State University of New York at Buffalo in 1982.

Collectively, the staff at Accelerate Physical Therapy, PC offers you over 80 years of clinical experience in Arvada.  This is a staggering amount of knowledgeable and successful effort available to you.  You are in able and experienced hands when you visit Accelerate Physical Therapy.

Mr. O’Brian founded this practice 23 years ago.  For such a small and committed group of individuals, Paul O’Brian, Ross Hutchinson, Rob Schultz and Cindy Keefover bring you passion, information, and unmatched skills when you need the most help from a physical therapy staff.

In addition, Caryn O’Brian and Anne Chiles offer another 30 years of experience working with insurance authorization and billing.  When you consider all this and the convenient location at 64th and Simms in Arvada, you should look no further for your Physical Therapy needs.

Call (303) 421-2210 to schedule and appointment with Paul or Ross for you initial evaluation.

 

Welcome Cindy Keefover, PTA to our staff!

Cindy Keefover is a native of Colorado, attended Wheat Ridge High, graduated from University of Houston with a B. S. in Recreation Administration and graduated from Arapahoe Community College with a A.A.S. in Physical Therapy. She is a Licensed Physical Therapy Assistant and Certified Pool Operator and Water Safety Instructor.

Cindy worked as a Therapeutic Recreation Specialist for the State of Colorado with an expertise in aquatics prior to becoming a PTA. She has 10 years of Physical Therapy experience working for Wheat Ridge Regional Center and Therapy Consultants. Cindy volunteers with Developmental Disabilities Resource Center.

 

How are those New Year’s resolutions going?

As many of us have begun our resolutions to exercise, negative thinking creeps into our thoughts. How am I going to squeeze anything else into my already packed schedule? I’m too tired to exercise.  It’s boring. Sound familiar?

For me this is where the power of positive thinking comes in. The benefits of exercise are very powerful and I often have to remind myself before and during my exercise routin First I think of how much better I feel physically and the sense of accomplishment I feel when I finish. The more I exercise the stronger & more flexible my muscles are improving my back pain and reducing my risk of injury especially at my age. I have better balance reducing my risk of falling. My energy level is higher and I can keep up with my grandson.  Not to mention all the other health benefits (weight management, lower blood pressure, raise “good” cholesterol, etc). So here are some other ideas to help you stay on track.

1. Have a plan. This maybe a home exercise program that your Physical Therapist developed with you. It could be one you design. The important thing is that you know what you will be doing, how often and what your goals are.

2. Rethink your current routine. If you go for coffee every Sunday, try walking instead of driving. Are there other ways to fit iexercise into your daily routine?

3. Choose physical activities that you like. You will be more likely to keep doing it if you enjoy it.

4. Switch things up and make gradual progressions to your plan. This helps with boredo and keeps the continum of fitness going.

5. Ask family and friends to do exercises with you. Scheduling a exercise time with othe can be motivating.

6. Remember to talk to your Physical Therapist if something is not working or you are ready to move forward with the exercises. Use the professional staff you have available keep your exercise routine on track.

Think Positive, you can do it!

As always consult-with your Doctor before beginning an exercise routine.

Accelerate PT Sponsors new Men’s Rugby Team

GO TO:       Rugby Colorado ~ Tigers Rugby

Tigers Rugby  Football Club plays their first home match at North Arvada Middle School on September 24th at 1 pm against the Colorado Rush RFC.  Admission is free.

Tigers Rugby Alumni practice on Thursday nights at North Arvada Middle School (72nd & Pierce St.in Arvada). Contact Head Coach Mike O’Brian at (303) 506-8109 to join the squad.

Tigers Rugby Colorado Logo

Sign up for Tigers Rugby today!

Go to: http://TigersRugby.com for more information.

Go to the links below to download the paperwork, fill it out, and bring it to practice or a match.

Adult USA Rugby Form

Tigers Rugby Consent Form

HS Side USA Rugby Form

 

Golf Exercise

General Exercise—an area of the game often ignored by amateurs
Most non-professionals rush from work to their cars, show up at the course, take their clubs out of the trunk, hop on a motorized cart to the tee, and start swinging! This can be very dangerous!

Forever looking for that magical move that takes strokes off your score probably leads you straight to the driving range to hit a few hundred golf balls. Sure! Practice makes perfect, right?  Even simple pre-season training drills will improve your swing, game and help prevent mid-season injuries for years. Let’s go golfers, other sports have pre-seasons. Let’s catch on!

What’s the bottom line?

The goals of any golfer are:

Increase range of motion in the golf swing.  Improved flexibility allows a complete backswing and extended follow through.  Having this full ROM will decreased chance of injury.

Add control and power to the golf swing.  Well trained muscles increase control and ability to generate more club head speed.

Improve energy and endurance.   muscular control will improve function and muscles will tire less through each round.

Reduce chance of injuries on the golf course through stretching and identifying uncomfortable movements.

Analysis of “Your Swing”

Leg and hip is responsible for power production initiation of the golf swing.

Trunk muscles transfer power from the legs to the torso to accelerate the club head.

Chest and shoulder muscles produce the actual swing action and play critical role in club head speed.

Arms are responsible for club control and largely determine club head impact.

Off-Season:
Three strength training sessions per week for general base and core strengthening, as well as for muscle control is sufficient. During the off season months is the best time to focus on overall muscle strength and enhance golf driving power.

Examples of exercises include all on machines: leg press, squats, hip abduction and adduction, trunk rotations, push ups, planks, standing hip extension, abdominal crunches.

Pre-Season:
Once you have a strong base and balance of muscle, you can maintain by reducing your total body strength training sessions to twice per week. Now is the time to develop sport specific skills utilizing tiny, but key muscles such as low back and rotator cuff musculature.

This program might include progressing to free weight and cable or theraband as resistance.  Exercises would include leg press, squats, hip abduction and adduction stepping with theraband resistance, standing cable trunk rotations, push ups, planks, U stance training with theraband leg swings, hip extension, trunk rotation and abdominal crunches.

In-Season:
Practice and Play! To prevent injury after long activity days with multiple rounds, you must take care of the sport specific muscles. Stretching muscles used will aid in not only assist in a better golf swing with a larger range of motion, but injury prevention as well.

The basic flexibility exercises that are relevant to golfers are standing or seated hamstring, lower back, and upper back and shoulder stretches.

These stretches will allow for the ability to play and practice more golf with fewer aches and pains at the 19th hole as well as on off days.

What Is A Stress Fracture?

Each day, the body makes new bone to replace the bone that is broken down by the stress of everyday living. Usually, this process is balanced, with the body replacing the equal amount of bone lost. However, this balance may become upset. The body, due to several factors, may not produce sufficient bone. As a result, micro cracks, called stress fractures, can occur in the bone.

Factors that may affect the building process are too little sleep, a diet with inadequate calcium, a rapid increase in activity. Sometimes stress fractures may result from minor trauma, like accidentally kicking one leg when running.

How Will I Know If I Have A Stress Fracture?

Stress fractures produce pain in a limited area directly over the point of the bone where the fracture has occurred. The pain is made worse by activity and is improved with rest.

On physical examination, there is pain when pressure is applied to the injured area. Hopping or jumping on a leg with a stress fracture will cause increased pain. Frequently, but not always, there is swelling around the injured area.

X-rays are not usually helpful in diagnosing an early stress fracture because the bones will look normal and the micro cracks are not visible. After several weeks of rest to allow the bone to repair itself, a healing reaction callus can be seen on an X-ray.

The diagnosis of an early stress fracture can usually be confirmed by a bone scan. In this procedure, a substance normally used by the bone for repair is injected into the patient’s bloodstream. After 2 or 3 hours, the patient is placed under a scanner to detect the amount of the substance distributed throughout the bones. All of the bones will absorb some of the substance, but if a bone is repairing a stress fracture, it will absorb more of it at the fracture site, and will appear darker than the other bones. An MRI may also be used to confirm the diagnosis.

How Is A Stress Fracture Treated?

A cast is usually not required for a stress fracture. Unlike a fracture caused by a blow to the body which injures the skin, muscle, and bone, a stress fracture involves only the bone. Therefore the skin and muscles provide protection for the injured bone.

If pain occurs while walking, crutches or a cane should be used to keep weight off the injured extremity. Returning to activity will be a gradual process. Swimming or biking, both non-weightbearing activities can be done to maintain cardiovascular and muscle conditioning in the early period after the stress fracture.

Gradually, impact activities like walking can be added. When the patient can walk rapidly without pain, running can be started. Jumping should only be done when running does not cause any pain. A gradual increase of stress to the bone is the key. Each increase in activity should be done slowly and for short amounts of time. After a while, the activity can be done at a higher intensity and a longer duration. Eventually, the level of activity can be increased.

If, when advancing to the next level of intensity, pain occurs, the patient should return to the lower level for several day before trying again. The physician will guide the patient through these steps and can monitor the degree of fracture healing with X-rays.

It should be noted that while the normal amount of calcium required for bone repair is 1500 milligrams in postmenopausal women and 1000 milligrams for all other adults, increasing calcium intake above this level will not help the stress fracture heal more rapidly.

Treatment of Stress Fracture of the Lower Extremity

Activity Progression

  • Nonweightbearing, non-impact activities like swimming or biking.
  • Weightbearing, non-impacting activities like a stair machine or a cross country machine.
  • Weightbearing, impacting activities like walking.

Intensity Progression

  • Low intensity, short duration.
  • Low intensity, increased duration.
  • Higher intensity, short duration.
  • Higher intensity, increased duration.
  • Advance to next activity level.

– American Orthopaedic Society for Sports Medicine

Paul O’Brian named Rugby Colorado Coach of the Year

Accelerate Physical Therapy, P.C. founder, Paul O’Brian, was named the High School Division I Coach of the Year by Rugby Colorado (formerly Colorado Youth Rugby) for the 2011 season. This is the second time Paul was presented this honor in 8 years of coaching high school boys from as many as 8 of the high schools in the Northwest Denver region. Paul received the 2005 Coach of the Year Award in the Club Division. His team, the Tigers Rugby Football Club also won their third Team Sportsmanship Award, and Standley Lake HS senior, Andrew Hutchinson took home the league’s Division I Player of the Year Award.

Accelerate PT sponsors State HS Final Four Rugby Team

Tigers Rugby Football Club topped the Aurora Saracens in a hell of a fight to advance to the Rugby Colorado State Semifinal round, played April 30th at Dick’s Sporting Goods Park. On May 7th, the Tigers will face the #1 rated Denver East Angels in the Rugby Colorado State Semifinal match. Tigers Rugby Colorado LogoRegardless of the outcome on Saturday, Tigers Rugby will play at Infinity Park on Championship night, May 11th for either the State Championship, or the Consolation Match.

Against the Saracens, the Tigers captain Andrew Hutchinson scored twice, and a try by Peter Loving made it 15-0. After giving up 12 points to the Saracens, Nick Allen scored the deciding try in the 22-19 victory. Alec Walters went 0-3 on conversions and Warren Wood was 1-1 in his placekicking duties on the last try by Nick Allen. On the last play of the match the Tigers gave up the final jab from Aurora, which was followed by a booming sideline conversion by the Saracens.

Tigers Rugby Football Club had last played in the Rugby Colorado State Championship Matches in 2007, when they lost the Division II Championship to Chaparral HS 20-8. Tigers Rugby is only the 7th of the 25 Rugby Colorado programs in the past seven years to win a spot in the Division I State Semifinal matches.

Tigers Rugby players and coaches have been nominated by league for 2011 awards in the categories of Player of the Year (Andrew Hutchinson), Coach of the Year (Accelerate PT’s Director, Paul O’Brian) and the coveted Rugby Colorado Team Sportsmanship Award. There is plenty of competition in these categories, including players and coaches from two teams ranked nationally by Rugby Magazine. Colorado Springs is rated #2 in the USA, and Denver East is currently rated #18.

The Tigers face off with Denver East on Saturday, May 7th at Dick’s Sporting Goods Park. Regis Jesuit takes on the Colorado Springs Junior Grizzlies in the other Semifinal match this week. In the Division II Semifinals, Littleton plays Cherry Creek, and Platte Canyon /Conifer (PAC) faces GrandJunction/Aspen.

11651 W. 64th Ave, Ste. A-5, Arvada, Colorado 80004-4321