Physical Therapist Archives - Uncommon Physical Therapy

Name: Uncommon Physical Therapy
Address: Blvd suite 205, North Charlotte, NC, 28211, +1
Telephone: (704) 803-8038

Why Do My Ankles Hurt When I Walk?

Posted on November 1, 2024November 2, 2024 by uncommonpt

Ankle pain while walking can be a frustrating and limiting experience. It can be caused by various factors, including injuries, overuse, and underlying medical conditions. Understanding the potential causes of ankle pain is essential for identifying the underlying issue and seeking appropriate treatment. Learn here how to alleviate discomfort and prevent future problems. If you have questions, come in and see us. You do not have to live with pain and decreased mobility. We will speak with you and construct a personalized program of recovery, complete with our full support!

Ankle Pain When Walking: Why They Hurt and What You Can Do

Most ankle pain can be managed with rest, modifying activities, supportive footwear, over-the-counter pain medication, and other conservative measures. However, some causes may require further treatment.

What Can Cause General Ankle Pain When Walking?

Injuries

Injuries that can cause ankle pain include:

Fractures
Tendon sprains/tears
Ligament sprains/tears
Dislocations

Sprained Ankle

A sprained ankle occurs when the ligaments that support the ankle stretch too far and can tear.

A sprained ankle can cause symptoms such as pain (particularly with walking), swelling, and bruising.

There are three grades of ankle sprains:

Grade 1: Mild injury with stretched ligaments and possible slight or microscopic ligament tissue tearing
Grade 2: Partially torn ligaments
Grade 3: Severe injury with fully torn ligaments that may require more extensive treatment (possibly surgery)

Broken Ankle

The injury can cause symptoms such as:

Sudden, sharp pain
Swelling
Popping or snapping sound at the time of injury
Difficulty walking or bearing weight
Odd angle or deformity of the ankle
Bruising
Tenderness
Numbness and coolness in the foot (in some cases)

Ankle fractures can be classified as:

The group of ligaments that stabilizes the joint between the lower end of the tibia and the lower end of the fibula is called the syndesmosis.

A high ankle sprain is a syndesmosis injury that involves just the ligaments.

A syndesmosis injury may also involve a ligament sprain and one or more fractures. This usually requires surgery.

Overuse

Overuse injuries typically cause an aching pain that comes on gradually, and is often first noticed as discomfort during certain activities, such as walking or running.

If not addressed, the pain becomes more persistent and can lead to conditions such as:

Conditions

Ankle pain can occur with certain conditions.

Arthritis

Osteoarthritis:Degenerative wear and tear. Cartilage wears away and becomes frayed and rough, resulting in bone rubbing on bone, leading to pain and stiffness.
Rheumatoidarthritis: Chronic, autoimmune disease. Immune cells attack the synovium (connective soft tissue membrane) covering the joint, causing it to swell and eventually invade and damage bone, cartilage, ligaments, and tendons. Can cause serious joint deformity.
Posttraumatic arthritis: Develops after an injury, sometimes years later. Causes cartilage between the joints to wear away.

Osteoarthritis is the most common form of arthritis.

Unlike osteoarthritis in other joints, osteoarthritis of the ankle usually (in about 90% of cases) develops after an injury, typically a severe strain or fracture that happened years or decades ago.

The most common symptoms of osteoarthritis are:

Pain with movement
Stiffness, especially when moving after rest
Swollen joints
Less movement in the joint
Loose or unstable feeling in the joint
Joint warmth and redness
Difficulty walking

Posterior Tibial Tendon Dysfunction

PTTD, also called progressive collapsing foot deformity (PCFD) or adult acquired flatfoot (AAF), is an inflammation of the tendon that runs from the tibialis posterior (a muscle in the lower leg) behind the inside bone on the ankle and attaches to the sole of the foot. This tendon helps hold the arch of the foot up and can become inflamed with overuse or injury.

This can result in flattening of the arch of the foot and other deformities.

Symptoms of PTTD may include:

Tired of ankle pain limiting your mobility? Our experienced physical therapists can diagnose the underlying cause and develop a personalized treatment plan. Schedule your appointment in North Charlotte today at (704) 803-8038. For more inspiration and tips, you can follow us on Instagram.

Reference: [ https://www.verywellhealth.com/ankle-pain-when-walking-8691443 ]

How You May Be Hurting Your Joints

Posted on October 1, 2024October 3, 2024 by uncommonpt

Joint pain can significantly impact our quality of life. While many factors contribute to joint discomfort, some several daily habits and behaviors can exacerbate the issue. Understanding these potential causes is the first step in taking proactive measures to protect and preserve your joint health. If you have questions, come in — or call — to get them answered. PT’s Davis and Cassie are here to ensure your complete comfort, with a personalized approach to your swiftest and safest recovery. They are pleased to help you with your pain management and increased mobility.

Carry Extra Weight

Your joints, which link your bones together, are sensitive to heavy loads. Every pound on your frame puts 4 pounds of stress on your knees. It also strains your back, hips, and feet. That causes wear and tear that can lead to damage, aches, and pain. Being overweight also triggers inflammation. That can make all your joints, including in your hands, stiff, painful, and swollen.

Text Too Much

‘Texting thumb’ is a real thing. Your tendons can get irritated and lock your thumb in a curled position. All that looking down at your phone is just as bad for your neck and shoulders, too. Every inch your head drops forward raises the load on your muscles. If you bend your neck so far that your chin touches your chest, it’s as if your neck has to support the weight of 5 heads instead of just one.

Steep Price of High Heels

They might look fab, but the higher they rise, the more your weight tips forward. Your thigh muscles have to work harder to keep your knee straight, which can cause pain. When heels go up, so does the twisting force in your knees. If you wear them every day, you boost your odds for osteoarthritis. That’s when the bones and the cushioning between the bones break down.

Wear the Wrong Shoes

Worn-out shoes don’t support your feet and ankles enough. That’ll throw your knees, hips, and back out of whack. Also, make sure your sneakers are right for your sport. High tops for basketball, for example, can protect your ankles from sprains. But don’t go overboard. Too much cushion or arch support means your foot can’t move naturally, which could keep you in a cycle of pain.

Crack Your Knuckles

That satisfying pop comes from tiny bubbles bursting in the fluid around your joints. Or from ligaments snapping against bone. Despite what annoyed adults might have warned you, it doesn’t cause arthritis. Still, it might be smart to stop. One study showed that this habit may cause your hands to swell and weaken your grip.

Lug a Big Bag

Whether it’s a purse, backpack, or messenger bag, packing too much can cause neck and shoulder pain. Heavy weight on one shoulder throws off your balance and your walk. If you tend to carry things only on one side, the constant pull overstretches your muscles and tires out your joints. If you do that every day, your body’s going to let you know loud and clear.

Use Wrong Muscles for the Job

When you put too much load on little muscles, your joints pay the price. If you need to open a heavy door, push with your shoulder instead of your fingers. When you lift something off the floor, bend at your knees and push up with your strong leg muscles. When you carry something, hold it close to you in the palms of your hands instead of stressing your fingers.

Sleep on Your Stomach

It might help with snoring, but not so much with the rest of your body. Lying on your tummy pushes your head back, which compresses your spine. Your head also will face in one direction for longer stretches than if you sleep on your back. All that puts pressure on other joints and muscles.

Skip Stretching

You don’t need to be a yogi, but regular stretching can help strengthen your muscles and tendons. It also can make them more flexible. That allows your joints to move more easily and helps the muscles around them work better. That’s key to healthy and stable joints.

Skimp on Strength Training

Once you turn 40, your bones start to get a little thinner and more likely to break. If you build muscle with strength training, it slows bone loss and triggers new growth. So you not only get stronger muscles, but denser bones, too. Together, they stabilize your joints so you’re less likely to get hurt.

Smoke and Chew Tobacco

Here’s another reason to quit: Your joints will thank you. Nicotine from cigarettes and chewing tobacco cuts down on blood flow to your bones and to the cushioning discs in your back. It limits how much bone-building calcium your body can take in. It also breaks down estrogen, a hormone you need for bone health. And it slows new growth that thickens bones. All that makes your joints weaker and your hips more likely to break.

Don’t Get Quality ZZZs

You may wonder how poor sleep can affect your joints. One study found that people with arthritis felt more pain after restless nights. That made them take a closer look. One theory is that when you don’t sleep well, it triggers inflammation in your body. That might lead to joint problems over time. More research is needed, but in the meantime, it sure won’t hurt to get good shut-eye.

Slouch and Slump

Your body’s at its best when you work with it, not against it. That’s why posture matters. When you slump in your chair, it puts more stress on your muscles and joints and tires them out. It’s like always jamming on your car brakes when you could just ease down on the pedal instead. So keep your back straight and those shoulders back and down.

Ignore Pain

When you work out, you might think you just need to power through it. After all, no pain, no gain, right? It’s true that some muscle soreness is OK. But not if it lasts for days or if your muscles are swollen or too sore to move or to touch. Joint pain isn’t normal, so pay attention to it. If you think you overdid it, ease up on your exercises. If the pain won’t go away, check with your doctor.

Too Much Computer Time

It can literally be a pain in your neck — and your elbows, wrists, back, and shoulders. The problem isn’t just bad posture, but that you hold it for too long. That overworks your muscles. It also puts pressure on the discs in your back. If you’re in a soft chair, prop up your arms with cushions to take the load off your shoulders and your neck. Be sure to get up and move every hour.

Repeat Poor Form

When you run, bike, or play tennis, you use the same motions over and over. But if your form is bad, you’ll stress your body in all the wrong places. If you overload your muscles, it puts more pressure on your joints, and you can end up with an injury like tennis elbow.

Are your daily activities limited by joint discomfort? Don’t let pain control your life. Our gentle and effective therapies can alleviate symptoms and improve your mobility. Schedule your appointment in North Charlotte today at (704) 803-8038. For more inspiration and tips, you can follow us on Instagram.

Reference: [https://www.webmd.com/arthritis/ss/slideshow-arthritis-joint-badhabits]

Physical Therapy for a Rotator Cuff Tear

Posted on September 1, 2024September 24, 2024 by uncommonpt

A rotator cuff tear can be a painful and debilitating injury. However physical therapy is a powerful tool for recovery and regaining shoulder strength and mobility. Through targeted exercises, hands-on treatments, and expert guidance, you can overcome the challenges of a rotator cuff tear and return to your favorite activities.

If you have a rotator cuff tear, you’re not alone. It happens to millions of people every year. It’s a common cause of shoulder pain. The right treatment can make you feel better, keep a small injury from getting worse, and help you heal. For many people, physical therapy (PT) is the answer. It may be all you need to treat an injured rotator cuff.PT is a way to get back strength and movement after an injury. It includes things like exercise, ice, heat, massage, and equipment to help return your shoulder back to its normal range of motion.

Your Rotator Cuff

The rotator cuff is a group of tendons and muscles in your shoulder. They form a “cuff” over the top end of your arm. It helps you lift and rotate your arm. And it keeps the shoulder steady as your arm moves.

A rotator cuff tear can be caused by different things. It can get sore from normal wear and tear over the years. This happens mostly to people over age 40. But you can also get one in a fall or by repeating the same activity over and over.

When you do the same thing again and again, the rotator cuff can start to fray, like a worn sock. It can separate or tear, especially if you lift something heavy.

Is PT for Me?

If you think you have a tear, see your doctor. They may send you to someone who treats bones, joints, muscles, and tendons, called an orthopedic doctor. They can talk to you about surgical and nonsurgical options, including PT.

Unless the injury is severe, PT is a typical starting point. Your physical therapist will ask questions about your life and the things you do. They’ll do some tests to learn more about your pain. The therapist will ask you to raise your arm, move it to the side, or push against something to see what your limits are.

PT helps in lots of ways. One study shows that people who got PT for a rotator cuff tear did just as well as those who had surgery.

PT can also help you recover after rotator cuff surgery. It’s the same idea — to improve strength and movement and get back to regular life. The therapist will show you how not to injure your shoulder again after surgery.

As you recover, pay attention to your pain and ask for help if you need it. That’s the best way to heal your injured shoulder and keep it as strong as possible for the rest of your life.

Don’t let a rotator cuff tear sideline you. Reclaim your strength and mobility with our expert, experienced pain therapists at Uncommon PT in North Charlotte. Let us create a personalized treatment plan for lasting relief. Schedule your appointment today at (704) 803-8038. For more inspiration and tips, you can follow us on Instagram.

Reference: [https://www.webmd.com/pain-management/physical-therapy-rotator-cuff-tear]

Lower Back Pain Causes & Treatments

Posted on August 1, 2024September 5, 2024 by uncommonpt

Lower back pain is a nagging companion for many, but the source of that ache can be a mystery. It’s not just one culprit; a cast of characters can be behind your discomfort. Understanding the potential causes empowers you to find relief—let’s read together and find out more.

Come in and see us for your personalized diagnosis and solutions. One size does not fit all—we are Uncommon PT—finding unique solutions for your mobility and pain issues.

What Are The Causes of Lower Back Pain?

Lower back pain is very common. It commonly appears that overuse or what may be a minor injury can be the cause, but sometimes there may be no obvious reason behind the back pain. On the other hand, an underlying medical condition can also be a symptom of lower back pain.

Lower back pain may develop unexpectedly or moderately, and later on, it can be a dull ache to an intense, severe ache. However, back pain emerges chronic in some people, so collectively. Today you will be learning all about the possible causes behind lower back pain and their treatments. We also uncover when to see a doctor.

Sprains and Strains

Strains and sprains both come out as common causes of lower back pain. Moreover, a sprain develops when a trusted source person overstretches or tears a ligament while doing the same to a tendon or muscle, causing a strain.

Back sprains and strains can both be outcomes of overuse, sports injuries, twisting awkwardly, and lifting something too heavy or improperly. Tenderness, muscle spasms, and swelling are seen as the obvious symptoms of back sprains or strains.

Lower Back Pain Treatment at Home

A person can often treat Trusted Source back sprains and strains at home with rest, ice packs, and over-the-counter (OTC) anti-inflammatory medications like ibuprofen and naproxen.

Gently stretching and engaging in low-impact activities such as walking may help prevent the back muscles from becoming too tight.

Herniated or Ruptured Discs

Must avoid forceful impact to the back because it may promote spinal damage as herniated or ruptured discs. When it comes to other main causes, there are falls, sports injuries, as well as motor vehicle accidents.

Any severe injury can also develop sudden lower back pain, while tingling and numbness may be among the other symptoms that spread down the legs.

Back Pain Treatment for Persons with Minor Injuries

As we revealed, the lower back pain treatment at home in case, a person suffers from minor injuries can heal aches by applying ice, rest, OTC pain relievers, and gentle stretches.

When to see a doctor? After suffering from severe injuries, a doctor can recommend best physical therapy for lower back pain as well as pain management procedures, medications, and surgery.

Infections Can Also Develop Back Pain

Infections from other parts of the body moving to the spine also cause pain in your lower back. These spinal infections can also raise the injuries or spinal surgery, or maybe as a complication of conditions such as cancer, diabetes, and HIV.

Not only spinal infections but also vertebral osteomyelitis, known as an infection of the spinal bones, and a spinal epidural abscess, promote the protective membranes around the spinal cord. Severe back pain or flushing, swelling, and tenderness may be among the symptoms of a spinal infection, depending on their exact cause.

Infections Treatment

After falling in lower back pain, you must visit a physical therapist near you because he may better prescribe you antibiotics or antifungal medications. Your therapist may also recommend surgery to get rid of pressure on the spine and drain the infected body part.

Degenerative Disc disease

A person falls into degenerative disc disease as the discs between the spinal vertebrae start wearing down.
The discs between the spinal vertebrae play a role like protective cushions, so when they begin degenerating, rubbing appears between the vertebrae that may promote lower back pain.
The back pain has been examined as worsening as a person tries to bend, twist, and lift, though it doesn’t mean it cannot be treated, as routine walking or exercises can reduce the ache.

Lower Back Pain Treatment for Degenerative Disc Disease Patients

The Arthritis Foundation has revealed treatment options for degenerative disc disease, including:

Perform physical and occupational therapy.
Maintain a healthy weight.
Intake of painkiller medications
Visit a doctor if these treatments don’t work.

Arthritis

Lower back and other symptoms, including stiffness and pain, are commonly seen in patients of arthritis as osteoarthritis.
Physical therapists cannot announce the exact causes of back pain because these may vary in terms of age.

Lower Back Pain Relief Treatment for Osteoarthritis Patients

Doctors usually suggest non-surgical lower back pain treatments for osteoarthritis patients, which are:

Control Weight
Intake of anti-inflammatory medications
Epidural Steroid Injection
Physical therapy exercises for lower back pain

Osteoporosis

Osteoporosis patients are more likely to suffer from vertebral compression fractures just because of weak and brittle bones. These fractures may be the cause of lower back pain.
Older individuals commonly experience osteoporosis effects.

Treatment

The doctor recommends wearing braces to most patients because braces prove helpful and patients recover early.
Moreover, to treat an osteoporotic, an expert recommends vertebroplasty. The only reason is that it includes injecting cement into a defective bone. It’s helpful to stabilize the broken bone and reduce pain.

Ankylosing spondylitis

Spondylitis and ankylosing include inflammation caused in the joints and ligaments of the spine of persons. It is one of the forms of arthritis.
During the suffering, people feel stiffness and lower back pain. However, symptoms can change concerning weakness and deficiency.

Ankylosing Spondylitis Treatment

Treatment for ankylosing spondylitis may include Trusted Source:

Treatment for spondylitis Ankylosing up to the trusted source are
Medication for anti-inflammatory.
Biologic medicine.
Steroid injections.
Replace joint surgery.

Spinal Stenosis

For narrowing spinal stenosis, the spinal canals are useful. It will place pressure on the spinal cord and nerve roots. This treatment will mostly apply to older people because it is recommended by many doctors and has never left any negative impact on the body or bones.

Spinal stenosis symptoms involve:
Back pain.
Feel weakness in leg bones.
Facing difficulty in walking. sciatica.

Spinal Stenosis Treatment

The home treatment process for stenosis spinal can involve OTC, exercise, and pain relievers to give strength and power to the back muscles to improve mobility.
For people who are facing severe symptoms, steroid injections are mostly recommended by doctors. Further neuropathic pain medications include nerve block procedures or surgery.

Facet Joint Damage

The facet joints support to push vertebrates together. vertebrae bones supporting a person’s spine to heal.
Due to the damage to facet joints, people suffer from back pain; without treatment, the level of pain increases and causes facet joint diseases. Meanwhile, the condition also occurs after a sports injury or any other accident.

Facet Joint Treatment

Facet joint damage treatment up to the underlying causes. Apart from that, it includes taking inflammatory medication, radio frequency, and physical therapy.

Scoliosis

Scoliosis disease causes shoulder and hip pain. The diseases start affecting the children at the age of 11 and their further growth will continue with time. After becoming adults, these diseases make children face lower back pain.

Scoliosis Treatment

The best treatment for the children is to start wearing the special back brace during their growing stage.
In adult treatment, the medicine for the pain also involves variant exercises, including flexibility and posture.
Moreover, in deep levels of suffering, patient doctors advise surgery for children and adults.

Sciatica Other Causes or Reasons:

Lower back discomfort can be caused by a variety of conditions, not simply back problems.
Abdominal aortic aneurysm (a bulge in a major blood artery in the abdomen)
Endometriosis is a disorder in which tissue identical to the uterine lining develops outside it.
Fibromyalgia (a disorder that causes widespread discomfort).
Kidney stones are hard deposits within the kidneys.
Pregnancy cancer

Sciatica causes sharp back pain that radiates through the buttocks and down into the legs. It occurs when the sciatic nerve becomes compressed due to other causes like spinal stenosis or arthritis.

Additional symptoms can include numbness or burning and tinging sensations that run down the leg. Symptoms may get worse when a person moves, sneezes, or coughs.

Sciatica Treatment

A person can often treat mild symptoms at home with rest, ice, and OTC pain relievers. For more severe symptoms, a doctor may recommend steroid injections or surgery.

Learn more about how to relieve sciatica pain here.

Cauda Equina Syndrome

Cauda equina syndrome is a rare condition that develops when something compresses or damages the cauda equina, which is a bundle of nerves in the lower part of the spinal cord.
This condition typically results from a herniated disc, but other causes include spinal stenosis and fractures, infections, and tumors that affect the spine. It can sometimes also occur as a complication of spinal surgery.

Symptoms of Cauda Equina Syndrome Can Include:

Severe lower back pain
Bowel and bladder problems
Numbness, weakness, or loss of sensation in one or both legs
Difficulty walking

Cauda Equina Syndrome Treatment

Cauda equina syndrome is a medical emergency that can lead to serious complications if a person does not receive prompt treatment, so a person should call 911 immediately if they experience any symptoms.
Doctors will generally recommend surgery to relieve pressure on the nerves. This reduces a person’s risk of developing permanent paralysis and incontinence.

Other Lower Back Pain Causes

Lower back pain can sometimes also be a symptom of conditions that do not relate directly to the back.

Some other possible causes of lower back pain can include:

Abdominal aortic aneurysm
Endometriosis
Fibromyalgia
Kidney stones
Pregnancy
Cancer

When to See a Doctor?

Lower back pain usually goes away on its own, but you should visit a doctor if it is severe, not improving, or you have additional symptoms such as tingling or numbness in your legs.

If you develop signs of cauda equina syndrome, a dangerous illness characterized by severe back pain and loss of bladder or bowel control, get medical attention immediately.

A doctor can help determine what is causing the discomfort and provide the best therapy.

Stop living with back pain! Our experienced lower back pain therapy in North Charlotte can diagnose the cause of your discomfort and create a personalized treatment plan for lasting relief. Schedule your appointment today at (704) 803-8038. For more inspiration and tips, you can follow us on Instagram.

Reference: [https://www.medicalnewstoday.com/articles/325381]

Which Push-Up Variation Is Best for You?

Posted on July 1, 2024July 15, 2024 by uncommonpt

What are the effective and the best types of pushups? Not all push-ups are created equal! Feeling lost between wide and close grip variations? Remember, proper form is crucial to prevent injuries and maximize results.

If you have any concerns, consulting with a physical therapist can provide personalized guidance and ensure you’re exercising safely and effectively. Discover below the perfect variation to strengthen your upper body, build core stability, and achieve your fitness goals — and we are here for all your questions.

Push-ups are a go-to exercise both inside and outside of the gym to build upper-body strength without any equipment and using only your body weight. Therefore, by considering the need of good chest health, we have unveiled the best push-up variations for the chest in this roundup.

As we know push-up exercise is a close-chain kinetic exercise that helps patients improve their joint proprioception, joint stability, and muscle co-activation around the shoulder joint. Kinetic exercises play a key role in physiotherapy or physical therapy.

This upper-body exercise trains both your strength and endurance. But as a compound exercise — or multi-joint exercise — the push-up is invaluable in a fitness routine, according to the American Council on Exercise (ACE).

We are revealing easy chest push-up variations that can help to improve your chest shape. let’s learn now, by simply tweaking your hand position, such as in a wide push-up or a close grip or narrow push-up, you can easily change which muscles you target.

You may have tried different push-up variations for chest improvement. These are easy pushup variations to strengthen your shoulders and chest. Here are the key differences between these two set-ups, plus how they help you develop strength and endurance.

How to Do a Wide Push-Up

Wide push-up technique is similar to that of a regular push-up, according to the ACE:

Begin in a high plank with your glutes and core engaged. Place your hands wider than shoulder-distance apart and keep your hips in line with your head and heels.
Keeping your back in a neutral position, slowly lower down until your elbows are bent at 90 degrees (or as low as you can go with good form).
Push away from the floor to return to the starting position.

How to Do a Narrow Push-Up

A narrow or close-grip push-up looks like a regular push-up too, except that your hands are placed closer together, according to the ACE.

Begin in a high plank with your glutes and core engaged. Place your hands directly under your shoulders and keep your hips in line with your head and heels.
Keeping your back in a neutral position and your elbows tucked close to your ribs, slowly lower down until your chest nearly touches the floor (or as low as you can go with good form).
Push away from the floor to return to the starting position.

Benefits of Wide vs. Narrow Push-Ups

You’ll get many push-up benefits no matter which type you choose, such as burning calories and building strength, stamina and muscle growth, according to the National Academy of Sports Medicine. But there are some unique perks depending on which variation you pick.

Wide Push-Ups

The wide push-up recruits more of your chest muscles, while a regular push-up shares the load with your triceps muscles.

Just make sure to maintain the placement of your hands and positioning of your shoulders the entire time: Tell yourself “wide shoulders” throughout the movement as a cue.

Close or Narrow Push-Ups

The close-grip push-up will target your triceps more than regular or wide push-ups, while still working your chest and core. This emphasis on a smaller muscle group (the triceps) makes close push-ups a more challenging movement.

You can make narrow push-ups a little easier by placing your hands on an elevated surface like a counter, wall or step for an incline push-up. These pushup variations are said to be best for the shoulders to strengthen but not only the chest.

Unleash your push-up potential with expert guidance. Physical therapy treatment can improve your mobility, reduce pain, and enhance your overall quality of life. Schedule your appointment today at (704) 803-8038. For more inspiration and tips, you can follow us on Instagram.

Reference: [https://www.livestrong.com/article/321226-wide-push-ups-vs-close-push-ups/]

11 Potential Causes of Knee Pain

Posted on June 1, 2024September 5, 2024 by uncommonpt

Knee pain can be a frustrating roadblock to your active lifestyle. Let’s shed light on the most common culprits behind your discomfort. From injuries to overuse, we explore a range of possibilities to empower you with knowledge and help ease your pain. Knees are complicated creatures though! If you’re having mobility issues, discomfort — or outright pain, do come and see us and we will work through a personalized solution for you. You don’t have to live with it!

11 Potential Knee Pain Causes and Treatment

Experiencing mild knee pain or discomfort after a workout is common, but if it becomes persistent, it could be a more serious problem. There are several potential causes, including ligament tears, osteoarthritis, and runner’s knee. The course of treatment will depend on your diagnosis. So knee physical therapy is the only way to heal pain in your knee.

The knee is a complex joint involving bones, ligaments, menisci, muscles, and tendons that all support the joint. You may have achy knees if there is damage or stress to any of those components. Many physical activities, such as bending, jumping, running, and stretching, can impact or strain your knees, which may cause pain while you work out.

Now questions must be raised in your mind, how to find the best physical therapy for knee pain? Can it be heal with exercises? Knee injury treatment or knee pain therapy actually involves some exercises. Knee pain is a common exercise complaint, affecting about 25% of adults. Read on to learn about the common causes of knee pain and how to treat it.

Bursitis

Bursitis causes pain in the front of your knee if a bursa becomes irritated and swollen. A bursa is a fluid-filled sac that cushions and protects your bones, muscles, and tendons.

Inflammation may occur due to injury, overuse, or repeated pressure, such as kneeling. Changes in activity level (e.g., training for a marathon), infections, and some types of arthritis may cause bursitis.

Bursitis symptoms include:

Pain and tenderness when you press on your knee
Pain around your knee
Pain while moving and resting
Redness, swelling, or warmth
Stiffness while moving

Iliotibial Band Friction Syndrome

Overuse causes iliotibial band friction syndrome (ITBFS), a knee joint injury. ITBFS occurs when your iliotibial (IT) band, a tendon along the outside of your leg, rubs against the bone, typically when you bend. As a result, your IT band becomes irritated and swollen. You may feel pain in your lateral (outer) knee.

ITBFS commonly affects 1.6% to 12% of athletes like:

Basketball, hockey, or soccer players
Cyclists
Long-distance runners
Skiers

You might develop ITBFS if you do not warm up before exercising. ITBFS symptoms first appear when you start exercising and get better after you warm up. As ITBFS progresses, you may feel pain after warming up. Bending your knee while sitting or running down a hill worsens pain.

Jumper’s Knee

Jumper’s knee—also called patellar tendinitis, patellar tendonitis, or patellar tendinopathy—is a knee joint injury. As the name suggests, you can develop jumper’s knee after strenuous jumping, often from playing basketball or volleyball. Long-distance running and skiing may result in jumper’s knee.

Jumper’s knee primarily affects athletes aged 15–30.6 People with jumper’s knee typically have pain below their kneecap and stiff knees while climbing stairs, jumping, and kneeling. Resting is usually painless.

Ligament Tears

Ligaments are tissues that connect bones. The anterior cruciate ligament (ACL) and medial collateral ligament (MCL) can tear and cause instability, pain, and swelling. The ACL runs in the middle of your knees. The MCL, located on your inner knees, prevents them from bending inward. The ACL and MCL are the two most commonly injured ligaments of the knee, though you can also tear your posterior cruciate ligament (PCL) or lateral collateral ligament (LCL).

Symptoms of ligament tears in the knee include:

A loud popping sound at the time of injury
Feeling unstable (e.g., your knees may shit from side to side if you have an MCL tear)
Pain
Swelling, typically within six hours of an ACL injury

ACL and MCL injuries typically occur among basketball, football, soccer, and skiing athletes. You may tear your ACL or MCL if you get hit during a tackle, overextend your joint, and quickly stop moving and change directions.

Let’s get you back on your feet! Physical therapy can improve your mobility, reduce your knee pain, and enhance your overall quality of life. Schedule your appointment today at (704) 803-8038. For more inspiration and tips, you can follow us on Instagram.

Reference: [ https://www.health.com/fitness/knee-pain-exercise ]

Best Shoes For Walking and Running

Posted on May 1, 2024September 5, 2024 by uncommonpt

Having the right shoes is essential. But with so many options on the market, it can be tough to know where to begin. Here’s how to choose the proper footwear for your activity to avoid injuries and pain. If you have more questions and want to learn more about your gait, or a shoe that caters to a specific injury you might be working through — let’s talk about it!

Walking and running are the most accessible types of exercise; the only equipment you really need is a good pair of shoes. But not just any footwear will do.

Right Shoes for Walking and Running

“While walking and running share similar movements, how your foot is supported differs, which is why most walking and running shoes are designed differently,” says Dr. Adam Tenforde, director of the Running Medicine Program at Harvard-affiliated Spaulding Rehabilitation Hospital.

Taking Steps

Walking involves less stress on the feet than running, absorbing about 1.5 times a person’s body weight with each step compared with three times for running. When walking, your heels hit the ground first before your foot rolls forward to begin the next step. Because of this rolling motion, walking shoes are designed to have soft, flexible soles, which help you push off with each step. Also, because the heel strikes the ground first when you walk, walking shoes have an angled heel to absorb most of the shock and reduce pressure on the ankles.

In comparison, runner’s feet strike anywhere from the heel to the midfoot or forefoot. Therefore, running shoes are designed to have thicker soles that act as shock absorbers. They are also lighter than walking shoes to help with fatigue over longer distances. “Because of these differences, ideally running shoes can be used for walking, but you should not run in walking shoes,” says Dr. Tenforde.

Proper Protection

The right shoe for your activity can help you avoid foot and ankle pain. For example, plantar fasciitis, also known as heel pain, is caused by inflammation of the fibrous band of tissue on the bottom of the foot. Achilles tendinitis—inflammation of the tendon connecting the calf muscle to the heel—causes pain above the heel or along the back of the leg.

Proper footwear can also keep you away from knee pain treatment. “Footwear can contribute to changes in your mechanics and some shoes may cause pain suggesting these shoes place extra stress on your knees,” says Dr. Tenforde.

Remember that while the right shoes can protect against pain and injury, they can’t fix existing problems. “If you have any type of foot pain or impairment that makes walking or running uncomfortable, consult a physician or physical therapist to properly address the issue,” says Dr. Tenforde. “Changing shoes won’t help.”

Get Fitted

Because feet come in so many shapes and sizes, it’s impossible to recommend a specific walking or running shoe that suits everyone. (Some people, though, may benefit from minimalist shoes; see “The big impact of minimalist shoes” below.) Still, you should follow some basic guidelines for shoe shopping and wearing. For example:

Visit a specialty running store, as it will offer a variety of styles and have hands-on fitting experts.
Have your arch and gait evaluated to find out whether your foot rolls inward (pronation), rolls outward (supination), or stays neutral. Many running stores provide this service.
Feet tend to expand during the day, so shop in the early evening when your feet are at their largest.
Bring your own socks. The thickness of your socks will affect how your shoes fit, so wear ones you like when trying on shoes. (When walking or running always wear synthetic or cotton-synthetic blends to wick away moisture.)
Your athletic shoes will usually need to be a half-size larger than your regular shoes to accommodate any swelling during activity.
Bring along any orthotics or other shoe inserts you usually use. Many shoe brands do not accommodate them, so you may need to go up an additional half-size.
Feet naturally widen with age, so make sure your shoes have adequate width: Remove the shoe’s insole and step on it. If your foot goes over the edges, the shoe is too narrow.
There should be some wiggle room in the toe box. You should have about a half-inch (or one finger’s width) between your longest toe and the front of the shoe.
Test a shoe’s flexibility. Grab the toe and heel of a shoe and pull them toward each other. The shoe should bend easily at the ball of the foot. Flexibility offers a greater range of motion and an easier push-off.
Shoes should feel right when you step into them and not need to be “broken in.”
Experts recommend replacing shoes every 300 to 500 miles. Walking or running for 30 minutes daily, five days a week, translates to a new pair every six to 12 months.

The Big Impact of Minimalist Shoes

One popular type of walking and running shoe is called the minimalist shoe, which more closely mimics how people naturally walk or run barefoot. They’re characterized by minimal cushioning in the midsoles and heel. “Less cushioning and a lower heel-to-toe drop may encourage you to land more on your midfoot or forefoot rather than your heel,” says Dr. Adam Tenforde, director of the Running Medicine Program at Spaulding Rehabilitation Hospital.

A study published Sept. 20, 2021, in Scientific Reports found that people who wore this type of shoe daily for six months improved the strength of their foot muscles. Minimalist shoes also may help reduce the risk for knee and foot pain and improve balance. They are not suitable for everyone like people with peripheral artery disease or diabetic neuropathy.

Dr. Tenforde suggests easing into the shoes. “Wear them around the house for short periods and see how your feet feel. Then increase the duration and do your usual walk or run in them, and re-evaluate.”

Invest in your health and well-being! Physical therapy can improve your mobility, reduce pain, and enhance your overall quality of life. Schedule your appointment today at (704) 803-8038. For more inspiration and tips, you can follow us on Instagram. We look forward to supporting you on your health journey!

Reference: [ https://www.health.harvard.edu/staying-healthy/the-right-shoe-for-walking-and-running ]

Understanding and Conquering Tennis Elbow

Posted on April 1, 2024July 15, 2024 by uncommonpt

Tennis elbow is the common term used to refer to elbow pain caused by overuse of the forearm and arm muscles. Of course, you don’t have to be an avid tennis player to get this condition. For people who deal with chronic elbow pain, physical therapy can ease the pain. Learn more about this condition below. If you have any questions, we would be pleased to get them answered!

What Are the Tennis Elbow Therapies / Treatments?

Tennis elbow, also known as lateral epicondylitis, is a condition that can result from overuse of the muscles and tendons in the elbow. Tennis elbow is often linked to repeated motions of the wrist and arm.

Despite its name, most people who get tennis elbow don’t play tennis. Some people have jobs that involve repeated movements that can lead to tennis elbow. These include plumbers, painters, carpenters and butchers. However, often tennis elbow has no clear cause.

The pain of tennis elbow occurs mainly where the tough, cord-like tissues of the forearm muscles attach to a bony bump on the outside of the elbow. The tissues are known as tendons. Pain can spread into the forearm and wrist.

Rest, pain medicines and physical therapy often help relieve tennis elbow. People for whom these treatments don’t help or who have symptoms that get in the way of daily living might have a procedure, such as a shot or surgery.

Tennis Elbow Symptoms

The pain of tennis elbow can travel from the outside of the elbow into the forearm and wrist. Pain and weakness can make it hard to:

Shake hands or grip an object.
Turn a doorknob.
Hold a coffee cup.

When to See a Doctor

Talk to a health care provider if self-care steps such as rest, ice and pain relievers don’t ease your elbow pain and tenderness.

Tennis Elbow Pain Causes

Tennis elbow is often linked to overuse and muscle strain. But the cause is not well understood. Sometimes, repeated tensing of the forearm muscles that are used to straighten and raise the hand and wrist triggers the symptoms. This can cause a breakdown of the fibers in the tendon that attaches the forearm muscles to the bony bump at the outside of the elbow.

Activities that can cause tennis elbow symptoms include:

Playing racket sports, especially using backhand, with poor form.
Using plumbing tools.
Painting.
Driving screws.
Cutting up foods for cooking, particularly meat.
Using a computer mouse a lot.

Less often, an injury or a condition that affects the body’s connective tissues causes tennis elbow. Often, the cause isn’t known.

Risk Factors

Factors that can increase the risk of tennis elbow include:

Age. Tennis elbow affects people of all ages. But it’s most common in adults between the ages of 30 and 60.
Work. People who have jobs that involve repeating motions of the wrist and arm are more likely to develop tennis elbow. These include plumbers, painters, carpenters, butchers and cooks.
Certain sports. Playing racket sports increases the risk of tennis elbow. Not having good form or using poor equipment increases the risk even more. Playing more than two hours a day also increases the risk.

Other factors that can increase the risk include smoking, being obese and certain medicines.

Stop letting pain sideline you! A physical therapist at Uncommon PT can help you conquer your tennis elbow — or any other pains or mobility issues that are holding you back — and get back to enjoying the activities you love. Schedule your appointment today at (704) 803-8038. For more inspiration and tips, you can follow Instagram.

Reference: [ https://www.mayoclinic.org/diseases-conditions/tennis-elbow/symptoms-causes/syc-20351987 ]

Smart Strategies for Staying Active with Joint Pain

Posted on March 1, 2024July 15, 2024 by uncommonpt

Tired of letting joint pain hold you back? You’re not alone! Millions of people face the daily challenge of managing discomfort while staying active. Here is your passport to a world where you can embrace movement, defy limitations, and rediscover the joy of an active life. If you have questions — or want to explore a personalized program — we are here!

Physiotherapy Exercises for Joint Pain

When you’re active or upping your exercise goals, the last thing you want is to be sidelined with joint pain. Joint pain affects people at all stages of life from student athletes to seniors. Pain can be a big barrier to not only maintaining a regular exercise program, but also getting started. These strategies can help keep you active.

Assess Where You’re At

A good first step if you want to start a regular routine or up your exercise goals is to check with your primary care provider or see a sports medicine specialist who can assess your overall fitness level, general mobility and if you have current injuries or pain.

They also may conduct a functional movement screening to evaluate how you move and pinpoint specific issues. For example, you may have decreased range of motion in a hip or shoulder, or are stronger on one side than the other. This screening can identify specific rehabilitative exercises that can be done along with your regular exercise program.

These exercises help your body move safely, perform exercises correctly, and reduce the risk for injury or make symptoms worse. These findings will help build a program that’s going to be safe and effective for you and let you exercise as pain-free as possible.

Joint Relief Exercise Routine

Whatever your level of fitness, a good exercise routine should be sustainable. Regular exercise provides a host of health-related benefits, including reducing risk of cardiovascular disease, managing weight, maintaining strength and flexibility, and supporting bone health.

It Also Should Encompass a Combination of Activities:

Cardio, which increases heart rate and improves your overall cardiovascular fitness. This includes vigorous walking, swimming, biking, playing pickleball, or taking a dance or water fitness class.
Strength, which builds and strengthen muscles, improves overall function and improves performance in the gym, as well as activities of daily living. Strength activities include weight training, working with resistance bands, climbing stairs and exercises such as pushups, situps and squats.
Flexibility, which stretches muscles and ligaments and promotes range of motion. Stretching, yoga, tai chi and Pilates all focus on flexibility.

And finally, regular exercise doesn’t mean just going to the gym, taking a class or following an online exercise program. It also means moving throughout the day, especially to break up periods of sitting. This unstructured exercise may be sweeping the floor, walking in place by your desk or doing some simple stretches when you first get up or before you go to bed.

Customize Exercise to You;

Sore muscles after exercising, especially if people are new to exercise and working on increasing their activity level, are normal. But sharp or ongoing pain may indicate an injury or chronic problem.

Some Points to Keep in Mind Are:

Ease your way into a new exercise program. Try not to go from 0 to 100 overnight, since that may increase your risk of injury.
Listen to your body. Don’t overdo it. Take a break or tone down your activity for the rest of the day.
Keep a small problem small. If you’re feeling recurring pain, get it checked out.
Build in time to recover between activity sessions. Our bodies need this time to rebuild and repair.

Another strategy is to work with a physical therapist, sports medicine specialist or trainer to determine the right and wrong way to do an exercise, or strengthen muscles to support a particular movement or joint. For example:

If you suffer from low-back pain and are not able to perform a traditional barbell back squat exercise, you could do a modified version: either a split squat (one leg at a time) or rear-foot-elevated squat. These variations target the same muscle groups, but apply external resistance in the form of dumbbells or kettlebells at your side instead of on your back.
If you have knee pain, using a reverse lunge or hex-bar squat helps reduces stress on your knees and allows you to target the same muscle groups.
If you aren’t able to perform pushups or variations of the bench press without pain in your upper body, switching to a neutral grip position can reduce stress on the shoulder. Make sure to align the arms in a 45-degree angle with your torso to reduce stress on the shoulder and minimize pain.

Working with an exercise specialist can help you develop a plan that is specific to you and your abilities.

When joint pain begins to restrict the activities you love, it’s time to consult with an orthopedic specialist. Together, you’ll map out a plan for treatment to keep you moving and enjoying life. Orthopedic providers have a wide variety of options in their treatment toolbox. These options range from least invasive, such as physical therapy or medications, to more invasive, including injections or surgery. Their goal is to get patients back to the lives they want to lead.

Joint Pain Treatment and Break Down Barriers

Joint Pain is Just One Barrier to Regular Exercise. Others Include:

Time
To start and maintain regular exercise, people need to carve time out of their schedules. Recent research shows that even short 5- to 15-minute workouts throughout the day can provide health and fitness benefits. Finding these little pockets of time and a consistent workout can go a long way.
Knowing Where to Start
Doing an online search for workout programs can yield overwhelming results. Once again, sports medicine specialists can provide guidance toward a program that best fits your goals. The choice of workouts should be ones you enjoy and can stick with.
Motivation
Whether it’s getting started or keeping going, lack of motivation can sink workout resolutions. One successful strategy is to review goals as a reminder of why you want to exercise, whether it’s to keep up with the grandkids, feel better or lose weight.
Being Realistic
Build a foundation by setting goals that can be accomplished in small segments, with each building on the next. For example, if you’re just starting, a walk around the block might be a first step, not signing up for a 5K.

The benefits of regular exercise are both physical and mental. Make sure you play the long game when it comes to your exercise program. Find a style of exercise that works for you long-term and that you can incorporate into your daily life.

Unlock the secrets to a pain-free, active life! Our expert team of physical therapists is here to help! Whether it’s targeted exercises, manual therapy, or personalized treatment plans, we’ve got the tools to get you moving with ease. Schedule your appointment today at (704) 803-8038. For more inspiration and tips, you can follow us on Instagram.

Reference: [https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/staying-active-with-joint-pain]