BLOG
Our blog will feature our Healthy Lifestyle article on Ang Peryodiko Newspaper: Rehab and Exercise Tips. This will also be a guide to our Rehab and Therapy clients.
|
Written by: Melanie Talastas-Soriano BA-Kin, CAT(C), ISSA-CPT Athletic Therapist, Personal Trainer Winter season can be very cold and very slippery. The combination of cold temperature and fluffy snowfall can cause slippery roads and sidewalks. Driving and walking can be affected when the ground is slippery. Few cases this winter we heard of people/clients who unfortunately had fallen and broke their ankles. Even if you are careful, accident happens however, dealing with the stress on the body can be tough on anyone. This is how we can help you. Here are three points on what to do when you find out that you had fractured your ankle. Number ONE: Seek medical help immediately. If you know for sure that you broke a bone or bones after slipping and falling outside, go to the closest emergency hospital. Unbearable pain or unable to move your foot/lower leg is an indication that it might be broken. Also, if you heard snap crackle or pop at the time of the accident that means something is or could be broken. I mentioned hospital because they can give you pain medication whereas if you had gone to PanAm first, they may have just advised you to go to the hospital/emerge. To confirm fracture, an X-ray would be done. Of course, you’re going to need someone to drive you there. Number TWO: Seek the help of an Athletic Therapist to help you get through your injury on your way to recovery. Fast forward to confirming a fracture and perhaps done with the surgery, your doctor would have cleared you to start rehabilitation to improve your ankle joint function. What to expect when you see an Athletic Therapist? - Your injured limb will be assessed, meaning you will be expected to move the joint that is affected (ankle joint, knee joint or foot). - Modalities can be use like heat, ice or which modality is necessary. - Expect that the Athletic Therapist will do hands on treatment like massage, soft tissue release techniques to flush residual swelling and create good environment around the injured area. - Expect to have a home program. Number THREE: Simple and effective rehabilitation exercises can also be called as “home program” can help with muscle atrophy. Small foot or ankle movement is better than no movement at all. Starting with beginner exercises using small intrinsic muscles of the foot can help with the overall goal. The goal should be, weight bearing with no pain and walking as normally as you can before you got injured. Let’s start with these non-weight bearing exercises: - Towel crunches - Actively moving your toes (flex, extend and splay) - Complete the alphabet using your ankle joint - Calf stretch using a robe or a belt The full exercise prescription / home program parameters can vary from person to person. It is also between you and your therapist on how often and how long you do these exercises. If you know someone that needs Athletic Therapy treatment, send them our way so we can help improve their quality life. We hope that you keep safe for the remaining of winter and enjoy the outdoors. For more exercise and rehab tips please visit our website at www.insahyu.com 
1 Comment
3/4/2019 3 Comments exercise during pregnancyWritten by: Melanie Talastas-Soriano BA-Kin, CAT(C), ISSA-CPT
Athletic Therapist, Personal Trainer There were many requests on the article I wrote years back regarding exercise during pregnancy. Clients have found this article helpful and since there are ladies expecting this year, I thought I would encourage them to try to do as much exercise as their body allows. Most importantly for the moms-to-be to understand how important kegel exercises are during and after pregnancy. The focus in this article are the benefits of exercises during pregnancy. Light exercises will help with healthier delivery, important to your health and your baby’s health and to maintain your strength and flexibility during your pregnancy. If you have not added fitness into your daily routine, it is never too late to start. Be sure that you have consult your doctor in case there are contraindications to you exercising. Here are the list of benefits of exercise in pregnant woman:
Another important exercise that I use for my clients with low back pain and also recommended for pregnant woman is Kegel Exercise. You should have heard of the kegel exercise at some point in your life. However, if you haven’t, now you will have more information about how important it is and to perform kegel exercise correctly. What is kegel exercise? Kegel exercise is strengthening your pelvic floor muscles. These muscles control your urine flow and help hold your pelvic organs in place. Kegel exercise is recommended for every woman who strive for healthy living. Benefits of kegel exercise:
How to perform Kegel exercise?
Here are examples of kegel exercise incorporating exercise ball and other exercises: Bridge exercise with kegel: 3 sets of 10 seconds hold. Sitting on exercise ball 3 sets of 10 seconds hold Sitting for 5-10 minutes with mini bounce or side to side hip movements Ball under the calves to help relieve low back stress while lying flat Contract pelvic floor muscles 10 seconds and repeat 3-5 times I hope that this helps you during your pregnancy. Just remember before you perform any type of physical activities, consult your doctor first. Unless of course fitness is part of your daily routine, continue on as normal bringing down the intensity. |
AuthorTeam Insahyu: Certified Athletic Therapists. CategoriesAll Anatomy Arms Athletic Tape Athletic Therapy Back Pain Conditions Elbows Exercises Healthy Lifestyle Hips Knees Orthotics Pregnancy Rehab Tips Running Shoulders Stretching Tips Treatments Winter Wrists |
RSS Feed