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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.
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8/19/2019 1 Comment MCL of the knee: 4 rehab exercisesWritten by: Melanie Talastas-Soriano CAT(C) Athletic Therapist, CFT Fitness Trainer The knee joint is composed of many structures that includes ligaments, muscles, cartilage that makes up the knee. MCL in particular is one of structure in the knee that could be in a serious situation when injured if not treated immediately. MCL stands for medial collateral ligament that is found on the inner side of the knee that connects the femur bone and the tibial bone. The MCL can be injured by different movements of the knee like direct blow to the outer side of the knee or medially overstretching the knee / medially twisting the knee during normal activities. This can happen when playing contact sports or unexpected fall. There are 3 different degrees of MCL ligament sprain. 1st degree sprain – mild stretch of the ligament, mild pain on the medial side of the knee, 2nd degree sprain – 50%-75% tear of the ligament. Moderate pain and abnormal gait, may need crutches. 3rd degree sprain – complete tear of the MCL. Severe sprain, recommended not to weight bear (walking). Initial treatment: R.I.C.E. rest, ice, compression and elevation. Be sure to receive treatment from your athletic therapist. In clinic care is important for rapid return to work or play as the professionals will provide you with proper treatment for the different stages of your rehabilitation. Once the knee is healed and ready to return to work and play, here are four simple rehab exercises you can perform at home to maintain the muscular strength surrounding the knee joint. 1. Ball Wall Squats toe out: This exercise will focus on the quadriceps muscles especially the vastus medialis oblique of the quad. The most inner muscle of the quad that is attached close to the MCL. Complete this exercise 3 sets of 10 repetitions every other day. 2. Adduction exercises using tubing: This specific exercise targets the inner thigh (adductor muscles) that is directly in contact with the MCL. Standing on one leg bring the other leg (that have the resistance tubing) inwards going over the stationary leg and repeat. Adjust the resistance for your comfort level. Complete this exercise 3 sets of 10 repetitions every other day. 3. Rocker balance to improve proprioception (awareness of the body in space). The rocker board is great for beginner balance exercise. It also helps to maintain lower body muscle strength especially joint strengthening (ankles, knees and hips). It has two directional position to challenge your balance. Balance the best you can for 1 minute each direction and repeat it 3-4 times. 4. Terminal knee extension: this exercise focuses the quadriceps muscles. Using an infinity resistance band, position the band on the hamstring (above and behind the knee joint) facing the anchor. Bend the knee slightly, then straighten the knee contracting the quad muscles. Thank you for taking the time to read our article. Please feel free to visit our website at www.insahyu.com or contact us at 204-999-0933 for athletic therapy consultation.
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5/1/2019 0 Comments Neck pain: wad Written by: BA-Kin, CAT(C), ISSA-CPT
Athletic Therapist, Personal Trainer Majority of people have complained of neck pain at some point in their life. Whether they are working people, athletes, students all have experience neck pain. If we think about what we do every day, most people spend time with their head poke when we drive, eat, on the computer or our mobile phone. Depending on what you do most, you can develop neck tightness or pain. Clients that we assessed with neck pain most often have been on a motor vehicle accident. The neck pain they are experiencing is explained as WAD (Whiplash Associated Disorder). WAD are classified as WAD 1, 2 or 3 (from minor injury to severe injury to any structures like muscles, joints, bones, ligaments or nerves) When a person experience whiplash, the neck muscles, upper back muscles and spine (joints) have undergone trauma. The one consistent report by clients are the signs and symptoms they experience that happens days or weeks after the accident. Initially, the person and muscles are in shock right after an accident. The body go through physiological changes when it is compromise. Once everything settles down, signs and symptoms are more noticeable days after or weeks after the accident. These are the lists of signs and symptoms that are reported to us by clients: SIGNS AND SYMPTOMS
You can decrease your symptoms by doing number of home treatments:
*THE ROLE OF ICE AND HEAT APPLICATION The use of ICE is recommended during the acute period of an injury. Usually the parameters of ice application is every 10-15 mins 3-5 times a day or for as long as you have pain and inflammation or most studies suggests within the first 72 hours. Physiologically, ice encourage vasoconstriction to the blood vessels to slow down the inflammation. The application of HEAT is recommended days after your injury or after 72 hours. You can apply heat if your injured body part is stiff and sore. The goal at this point is to encourage vasodilation of the blood vessels to bring new blood and nutrients for healing. Massage is a type of thermal therapy as it produces heat to the body when a therapist performs massage techniques to the muscles and joints. Athletic Therapist can perform soft tissue release techniques with the use of motion cupping technique along with PNF (proprioceptive neuro-muscular facilitation) stretching techniques. I hope you find this article helpful especially if you have experience neck pain. Try the number of home treatment for yourself to help decrease pain and inflammation. Now that you know of the various massage technique that Athletic Therapist offer, you can try to book an appointment with us at Insahyu Training + Therapy as we are accepting new clients! 11/25/2018 2 Comments 8 ways to heal your hip flexor strainWritten by: Melanie Talastas-Soriano BA-Kin, CAT(C), ISSA-CPT Athletic Therapist, Personal Trainer Muscle strain can be bothersome to anyone that is active. The severity of a muscle strain is described as mild, moderate or severe depending on the muscle tear. Activities that can affect or injure the hip flexor muscles are running, dancing, jumping and sports that require lateral movements, explosiveness and twisting. Hip flexor muscles are made of two individual muscles called psoas major and iliacus. Both crosses the (anterior) front portion of the hip joint. Iliacus is attached to the pelvis and down to the femur bone (greater tuberosity of the femur). The psoas major is attached to the lumbar vertebrae down to the femur bone as well. When the hip flexor is strained, muscles around the area is also sore and sometimes achy. The body recognize changes or disruption to the muscle cells. The body protects itself by creating a splint (muscles tightening around the injured area). Pain, soreness, muscle tightness are all protective mechanism to help aid at the initial stage of the injury. Here are the 8 steps to heal your hip flexor strain Step 1. Rest your body from high intense activities. Do not stretch the hip flexor or lift your leg. Do your best to take a break for couple of days and listen to your body. Step 2. Ice your injured hip to help decrease swelling to the area. Ice will also help decrease pain and soreness which assists to the healing process. Step 3. Seek the help of an Athletic Therapist for in clinic care. After self-care, it is best to have a proper assessment of the injured area so that you can continue to rehab your hip flexor strain. Step 4. To regain your flexibility, you can perform a light proposal stretch. Kneeling on one knee with the other bent at 90 degrees. Lean forward avoiding the hyperextension of your lower back, chest up and feel the stretch on the hip flexor. Hold the stretch for 30 seconds and repeat 3 times on each sides. Step 5. To help release the tension on the hip flexor, perform a quadriceps stretch. Side lying or standing, bend the knee grabbing your ankle to feel the stretch on the quads. Hold he stretch for 30 seconds and repeat 3 times on each sides. Step 6. Strengthening is key to prevent further injury so perform a plank. Don’t forget that the psoas major is a huge part of your core. When performing plank, focus on contracting your quads, glutes and core before lifting up to a plank. Hold each contractions for 10 seconds and repeat 10 times. Step 7. Bridge is another strengthening exercise to do. While contracting the glutes to lift up to a bridge, you will also get a slight stretch on the hip flexor and quads. Simple and effective exercise to help the hip flexor. Hold the contraction for 10 seconds and repeat 10 times. Step 8. After following these simple steps and when cleared by your doctor or your athletic therapist, you can slowly return to your activities. Controlled and sports specific exercise is the next step to a full recovery. For more exercise and rehab tips, please visit our website at www,insahyu.com Thank you for reading and don’t forget to subscribe to our blog and share our articles.  |
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 |
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