Physical Therapist Archives - Uncommon Physical Therapy

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

How Can I Prevent a Sports Injury?

Posted on May 10, 2025May 12, 2025 by Taimoor Baig

Pushing your physical limits in sports is exhilarating, but it also places significant stress on your body, making injuries a potential setback. Physical therapy plays a crucial role not only in recovery but also in prevention. Check out how targeted physical therapy strategies can significantly reduce your risk of sports-related injuries.

Uncommon Physical Therapy exists to change the expectations of Outpatient Orthopedic Physical Therapy. Your commitment of time and financial resources for in-person physical therapy is something we value and respect. Every patient has unique goals for therapy; our mission is to do everything needed to help you achieve yours — uncommonly well. As it says in our ethos, “success is uncommon and not to be enjoyed by the common man.” We hold ourselves to a higher standard — we want to be a part of your success story. Come on in! We can’t wait to meet you!

Exercise is good for the body and with the proper precautions, sports injuries can often be prevented. The quality of protective equipment – padding, helmets, shoes, mouth guards – has helped to improve safety in sports. But, you can still be susceptible to injury. Always contact your healthcare provider before starting any type of physical activity, especially vigorous types of exercises or sports.

Causes of sports injuries may include:

Improper or poor training practices
Wearing improper sporting gear
Being in poor health condition
Improper warm-up or stretching practices before a sporting event or exercise

Common sports injuries include:

Sprains and strains
Joint injuries (knee)
Muscle injuries
Dislocations
Fractures
Achilles tendon injuries
Pain along the shin bone

How can I prevent a sports injury?

The following are some basic steps to prevent a sports injury:

Develop a fitness plan that includes cardiovascular exercise, strength training, and flexibility. This will help decrease your chance of injury.
Alternate exercising different muscle groups and exercise every other day.
Cooldown properly after exercise or sports. It should take 2 times as long as your warm-ups.
Stay hydrated. Drink water to prevent dehydration, heat exhaustion, and heatstroke.
Stretching exercises can improve the ability of muscles to contract and perform, reducing the risk of injury. Each stretch should start slowly until you reach a point of muscle tension. Stretching should not be painful. Aim to hold each stretch for up to 20 seconds.
Use the right equipment or gear and wear shoes that provide support and that may correct certain foot problems that can lead to injury.
Learn the right techniques to play your sport.
Rest when tired, Avoid exercise when you are tired or in pain.
Always take your time during strength training and go through the full range of motion with each repetition.
If you do sustain a sports injury, make sure you participate in adequate rehabilitation before resuming strenuous activity.

Don’t let injuries sideline your passion. Schedule your appointment in Charlotte today at (704) 803-8038 to develop a personalized injury prevention plan. Let us help you stay strong, agile, and in the game. For more inspiration and tips, you can follow us on Instagram.

Reference: [https://www.hopkinsmedicine.org/health/conditions-and-diseases/sports-injuries/preventing-sports-injuries]

Physical Therapy for Stroke Recovery

Posted on April 1, 2025April 28, 2025 by Taimoor Baig

Stroke survivors often face challenges like muscle weakness, balance issues, and difficulty with everyday tasks, but targeted PT interventions can make a significant difference. Here, we’ll explore how physical therapy can support stroke recovery, what to expect during treatment, and the inspiring progress many patients achieve with dedication and professional guidance.

We’d love to meet you and discuss your challenges — at Uncommon PT, we care for you throughout every phase of your treatment from scheduling your first appointment, during your treatment sessions, and even after you have been discharged! You become part of our Uncommon Physical Therapy Family. Let’s talk!

A stroke happens when blood flow to your brain is decreased or stopped. Many people need physical therapy following a stroke to help improve their ability to move and become more independent.

A stroke occurs when the blood flow to your brain is interrupted. This lack of blood flow deprives your brain cells of the oxygen they need to live.

Depending on where in your brain the stroke occurs, it can affect many parts of your body. More than 40%Trusted Source of stroke survivors have trouble with movement or other neurological functions.

Physical therapy, also sometimes known as physiotherapy, is one of the main rehabilitation therapies used to decrease disability and improve movement after a stroke. During physical therapy, your therapist uses treadmill training, strengthening, and a variety of other techniques to help you improve your movement.

In this article, we examine how physical therapy can help you recover from a stroke and what you can expect during your treatment.

How does physical therapy help people who have had a stroke?

Physical therapy is the main rehabilitation therapy for most people Trusted Source who have a stroke.

According to a 2022 research review Trusted Source, about 40% of people who have a stroke have functional impairment of their movement. The long-term goal of stroke rehabilitation is to help you become as independent as possible.

Undergoing physical therapy can potentially help Trusted Source you regain:

strength
mobility
coordination
balance
proprioception (your sense of self-movement)

Research from 2017 Trusted Source suggests that doing intensive physical therapy shortly after a stroke is associated with decreased death rates and reduced complications. People who undergo continuous professional therapy tend to recover rapidlyTrusted Source.

Physical therapy can help you regain movement patterns such as:

walking
sitting
lying down
standing
getting out of a chair

What will physical therapy include?

Physical therapists use many techniques to help you regain movement after a stroke. Your program will be customized to your individual needs depending on factors such as:

your overall health
the type of movement you’ve lost
your degree of disability

Stroke rehabilitation usually starts in the hospital shortly after your stroke. At first, the program might focus on simple tasks like trying to pick up an object. Over time, your program may progress to help you relearn more complex motor tasks like walking.

Once you’re discharged from the hospital, your healthcare team will likely continue to recommend physical therapy either at home or at a clinic. Your physical therapist will typically give you exercises and stretches to do at home to help with your recovery.

Physical therapists use different techniques to help you recover. These include:

task-oriented training, where you go through real-life motions, such as getting up from a chair
strength training using weights, your body weight, or bands
walking or balance training
treadmill training
constraint-induced movement therapy, where your strong arm is constrained so you’re forced to use your weak arm
electrical stimulation to activate the nerves of your injured muscles
virtual reality or video game tools
bio feed back, which aims to help you gain control over your mind-body connection
aquatic therapy, where you do exercises in the water

In a 2020 review of studies Trusted Source, researchers found some evidence suggesting that aquatic therapy may be able to significantly improve a wide range of stroke-induced disabilities. However, the researchers noted that although the research is promising, more evidence is needed.

In addition to helping you regain lost movement, your physical therapist can also:

fit you for braces, a wheelchair, or other mobility aids
teach you how to use these mobility devices
provide training to your family or caregiver

How long do you need physical therapy after a stroke?

If you’re in stable condition, you may be able to start physical therapy as soon as 2 days Trusted Source after your stroke.

In a 2017 study Trusted Source, researchers found that in a group of 783 people admitted to one hospital with stroke, 75.8% were referred to physical therapy. The average time from admission to the hospital to getting a referral for physical therapy was 3 days.

According to the National Institutes of Health Trusted Source, adding intensive motor rehabilitation after 60–90 days to your standard rehab therapy may help improve outcomes.

The duration that you need to do physical therapy depends on the severity of your stroke and your level of disability. You may need to do physical therapy for months to years.

The most rapid recovery usually occurs within the first 3–4 months Trusted Source.

Typically, you’ll do several sessions per week.

What other types of therapy may be needed after a stroke?

Depending on the extent and complications of your stroke, you may have to do other types of rehabilitation therapy. According to the American Stroke Association Trusted Source, more than two-thirds of stroke survivors do some type of rehabilitation therapy.

Other types of therapy you may benefit from include:

speech therapy to help you relearn how to speak or communicate
occupational therapy to help you regain skills you need to perform everyday activities
vocational therapy to help you return to the workforce
cognitive behavioral therapy to help you deal with the changes in your life

Takeaway

Physical therapy is an important part of the rehabilitation process for many people who have had a stroke. It can potentially help you improve your recovery and minimize your disability.

During physical therapy, a therapist uses a variety of techniques to help you regain your ability to move, such as strengthening exercises, treadmill training, or having you perform everyday activities.

Your healthcare team can help you decide how long and how many times per week you should attend physical therapy.

Stroke recovery is a journey, and we’re here to help. Our experienced physical therapists can offer patients personalized treatment plans. Schedule your appointment in Charlotte today at (704) 803-8038. For more inspiration and tips, you can follow us on Instagram.

Reference: [https://www.healthline.com/health/stroke/physical-therapy-for-stroke-patients]

Preventing and Managing Sciatica Pain

Posted on March 1, 2025March 15, 2025 by Taimoor Baig

Characterized by pain radiating down the leg from the lower back, sciatica can significantly impact your daily life. While the exact cause can vary, physical therapy plays a crucial role in both preventing and managing sciatica pain. Through a combination of therapeutic exercises, manual therapy techniques, and patient education, physical therapists can help strengthen core muscles, improve flexibility, and reduce nerve compression.

Sciatica causes pain that begins in the lower back and spreads through the buttock, leg, calf and, occasionally, the foot. It can be a disruptive and painful condition, but early intervention and lifestyle adjustments can significantly alleviate symptoms and improve quality of life.

Increase exercise

Exercise is an important way to prevent sciatica. If you already have symptoms, staying physically can actually help diminish your pain. Consider these types:

aerobic exercise, such as walking, jogging, swimming, dancing, and other activities that increase your heart rate
strength training, such as exercises using free weights or weight machines, or isometric exercises, which involve contracting muscles without obvious movement
flexibility training, such as yoga, tai chi, Pilates, and similar activities that increase both flexibility and strength.

The “best” exercise is the one that you like to do and will continue to do long term. Always “start low and go slow” when beginning a new type of exercise.

Strengthen your core

It might not seem obvious that a stronger core could improve your spinal health. But your core is not just your abdominal muscles, even though they are key contributors to the stability of your spine. Muscles in the back, sides, pelvis, and buttocks also are part of your core. Strengthening all of these muscles helps to support your spine.

Many types of exercise, including yoga and Pilates, can strengthen the core muscles. For example, planks and bridges are movements that target the core. You can find more options, with instructions, in the Harvard Special Health Report Gentle Core Exercises.

Avoid sitting for long periods

Prolonged periods of sitting put pressure on the discs and ligaments in the low back. If you have a job that requires a lot of sitting, take frequent breaks, or try a standing desk. Less sitting is better.

Practice good posture

Although there’s no evidence that poor posture can cause back pain, it can make existing pain worse. But you don’t have to walk around the room with a book on your head to practice good posture. Follow these tips:

Pay attention to your body’s position when you’re standing or sitting.
To prevent slouching, pull your shoulders down and back. Imagine your shoulder blades touching.
If you work at a computer, take frequent breaks. Position your monitor so you can see it without bending your head down or tilting it back.

Avoid smoking

Besides its general harmful effects on your health, smoking reduces how much oxygen your tissues are getting. Because the discs in the spine don’t have a great oxygen supply to begin with, smoking can increase the risk of disc degeneration and damage that can lead to sciatica.

Get enough sleep

Like your brain, your spine also needs rest. While you’re awake and vertical, it supports the weight of your body and absorbs the forces of everyday life. Aim for seven to nine hours of sleep a night. Tips for spine-healthy sleep include the following:

If you need or want to purchase a new mattress, get one that feels comfortable to you and that keeps your spine aligned. Firmer isn’t necessarily better. Finding a mattress with a money-back guarantee can give you time to test your purchase and ensure it’s right for you.
If you sleep on your back, a two-piece wedge cushion may relieve pain from sciatica. One-piece rests under your legs and the other under your back. An alternative to buying a special cushion: put two thick pillows behind your back to prop you into a slightly raised position. Then place one or two flatter pillows under your knees to raise your legs.
If you sleep on your side, place a contoured pillow (or any plump pillow) between your knees. Use a thick pillow under your head; this helps to align your upper spine.
Sleeping on your stomach is the least preferred position if you have sciatica. But if this is how you’re most comfortable, use no pillow or only a flat pillow under your head. Place a plump pillow under your hips to align your spine.

The vast majority of people who have sciatica get better within a few weeks. If you have sciatica, chances are also good that with careful attention, treatment, and preventive steps, you’ll be able to keep it from coming back.

Don’t let sciatica pain control your life. Our experienced physical therapists can help you prevent and manage pain through personalized treatment plans, including therapeutic exercises, manual therapy, and patient education.

Outstanding in-person physical therapy is still unparalleled for patient success! At Uncommon PT you will receive the highest level of commitment. Every patient has unique goals for therapy; our mission is to do everything needed to help you achieve yours — uncommonly well. As it says in our ethos, “success is uncommon and not to be enjoyed by the common man.” We hold ourselves to a higher standard — we want to be a part of your success story. Schedule your appointment in Charlotte today at (704) 803-8038. For more inspiration and tips, you can follow us on Instagram.

Reference: [https://www.health.harvard.edu/pain/5-tips-for-coping-with-sciatica]

The Role of PT in Post-Surgery Recovery

Posted on February 1, 2025February 25, 2025 by Taimoor Baig

Surgery can be a significant event in your life, and the recovery process is crucial for a successful outcome. Physical therapy plays a vital role in post-surgical rehabilitation, helping patients regain strength, mobility, and function. Learn how physical therapists can guide individuals through their recovery journey.

A key component to regaining strength and mobility after surgery is physical therapy. While surgery aims to address health issues, some sort of physical therapy may be required in your journey toward optimal recovery. Strengthening your muscles and improving your range of motion not only helps in recovery but also can reduce pain and prevent future injuries to the same area. Keep reading to understand why physical therapy after surgery is crucial, according to Tim Sorrells, physical therapist and director of St. Mary’s Rehabilitation Services.

Improving and Restoring Mobility and Balance

Surgery often causes temporary mobility limitations to the impacted region. When you experience this type of trauma, your body’s natural response is to protect itself. This can cause muscle and tissue tightness, swelling, and limited range of motion. Physical therapy is important for restoring function. Physical therapists can help patients regain their mobility and balance by practicing interventions such as exercise, stretches, heat and cold therapy, light therapy and more. Exercises that strengthen core, back, and pelvic muscles increase stability and improve balance. Exercises may also target muscles in specific areas, such as those that support the knee, hip, or shoulder. These exercises can be used in recovering from surgeries like knee or hip replacement or rotator cuff repairs.

Pain Management

While tightness and swelling are a natural reaction to injury, they can lead to a great deal of pain. Post-surgical pain is caused not only by damage to nerves caused by the surgery itself but also by inflammation compressing nerves in your body. Physical therapy helps to reduce the swelling and improve post-surgical pain. A physical therapist will work closely with a patient to determine which interventions will provide the most benefit to address the underlying causes of pain.

Prevents Secondary Complications

Secondary issues to surgery can include infection, blood clots, and other complications. Physical therapy can help reduce these issues using tailored exercises to decrease the risk of infection, contractures, and blood clots. Also, inactivity after surgery can decrease cardiovascular fitness, cause respiratory issues, and a general decline in physical health. Staying active with physical therapy interventions can counteract the complications and enhance overall well-being.

Depending on your surgery, your physical therapist will provide a tailored plan to help you reach your full potential. Be sure to stick to the plan, keep your PT appointments, and do your home exercises and stretches as prescribed to ensure that you can regain your strength and return to living the life you love.

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Don’t let surgery slow you down. Partner with our physical therapy specialists for a faster, smoother recovery. Schedule your appointment in Charlotte today at (704) 803-8038. For more inspiration and tips, you can follow us on Instagram.

Reference: [https://www.stmaryshealthcaresystem.org/newsroom/blog-articles/role-physical-therapy-after-surgery]

Feel Better, Move Better: The Benefits of Physical Therapy

Posted on January 1, 2025February 25, 2025 by Taimoor Baig

As we embark on a new year, it’s time to set health and fitness goals. Whether you’re recovering from an injury, managing chronic pain, or simply looking to improve your overall well-being, physical therapy can be a game-changer. By working with a qualified physical therapist, you can develop personalized treatment plans, learn effective exercise techniques, and achieve your health and fitness goals.

Physical therapy provides so many benefits that you may not realize all the reasons it’s worth a try.

Physical therapy is a proven treatment method that helps people heal from injuries, disabilities and health conditions. Some of its many benefits include pain management, improved mobility and muscle strengthening.

Each person’s needs and goals for physical therapy are unique. After a therapist does an evaluation of your condition and reviews your medical history, together you will establish short and long term goals. The therapist will then create a routine to help you meet those goals. Exercise is a main component of physical therapy, but recommended treatments may also include posture correction and alignment, balance and coordination training, and stress-relieving routines.

Here are 7 common reasons to seek physical therapy treatment:

Pain management: Therapeutic exercises and manual therapy techniques can help relieve pain and restore muscle and joint function. Physical therapy can help reduce or eliminate the use of opioids for pain relief.
Mobility improvement: Stretching and strengthening exercises help restore your ability to move better at any age. Whether you have a chronic condition like arthritis, are recovering from an injury or are managing age-related mobility issues, physical therapy may help.
Surgery avoidance: If physical therapy helps you manage pain or heal from an injury, surgery may not be needed. If you do need surgery, pre-surgery therapy can help you go into surgery in better shape, which can help speed recovery.
Sports injury recovery: Physical therapists can design recovery or prevention exercise programs to ensure a safe return to a sport. Some injuries that can be treated during physical therapy include tennis elbow, groin pulls, shin splints, hamstring strains, shoulder injuries, sprained ankles, knee injuries and Achilles tendinitis.

Stroke recovery: Physical therapy helps strengthen weakened parts of the body and improve posture and balance after having a stroke. Therapists can also improve stroke patients’ ability to be more independent by helping them return to performing everyday tasks.
Fall prevention: Physical therapy can improve coordination and balance, which reduces the likelihood of falls. Therapists can also recommend assistive devices and provide training on the proper way to use these devices to improve safety and reduce fall risk.
Health condition management: In addition to treating ailments such as arthritis and sports injuries, some physical therapists offer specialized management of health conditions, such as bowel or urinary incontinence, breast cancer, fibromyalgia and lymphedema, among others.

Regardless of your reason for starting physical therapy, being patient and persistent is the best way to see lasting results and continued improvement.

Start 2025 feeling your best. Our personalized treatment plans can help you recover faster and get back to doing what you love. Schedule your appointment in Charlotte today at (704) 803-8038. For more inspiration and tips, you can follow us on Instagram.

Reference: [https://www.guthrie.org/blog/7-common-reasons-go-physical-therapy]

Managing Pain During the Holidays

Posted on December 1, 2024February 25, 2025 by Taimoor Baig

The holiday season, while filled with joy and celebration, can also be a source of stress and discomfort for those living with chronic pain. The combination of busy schedules, social gatherings, and emotional stress can exacerbate pain symptoms. We bring you some strategies to help you manage pain during the holiday season, ensuring a more peaceful and enjoyable experience.

The holidays often worsen pain symptoms with all their chaos. From travel to endless social gatherings and temptation-filled foods, our bodies tend to suffer. Even the stress of expectations from others can amplify symptoms. While you can’t prevent all increased pain at this hectic time of year, you can minimize the damage with these practical flare-up management tips:

Pace Yourself

Don’t say yes to every holiday invite or activity even if you feel obligated. Build frequent breaks into each day, and listen when your body says “enough!” Excuse yourself from conversations to sit and rest for a few songs between mingling at a concert or party. Plan relaxing activities like watching a movie between more exerting shopping trips.

Set Boundaries

Be honest yet tactful about medical limitations that require you to avoid or limit certain holiday obligations. For example, explain that travel is very difficult with your condition, so you can only handle celebrations close to home. Or due to dietary restrictions, ask hosts to set aside simpler fare you can safely eat.

Prioritize Rest

Turn down late-night events or unnecessary tasks cutting into sleep. Maintain your normal sleep schedule, even during vacation or visiting relatives. Take short 10-15 minute daytime naps to recharge if needed. Listen when your body says to leave a gathering early, even if others want you to stay.

Travel Smart

Choose routes with fewer connections and stops that require less walking. Use airport carts/shuttles if available for long terminal distances. Pack medications, braces, heating pads, and other medical necessities to use en route or at your destination to mitigate pain.

Stay Hydrated

Sip water continually amidst holiday drinking and salty party foods. Dehydration worsens widespread muscle aches, cramping, headaches, and fatigue. Bring a refillable water bottle for use in vehicles, long shopping excursions, or while shoveling snow.

Listen to Your Body With Food

Notice how various holiday treats affect your unique pain triggers and sensitivities. Avoid overindulging in ingredients like sugar, dairy, or gluten that intensify your symptoms. Politely pass on second helpings, however tempting that special dish may be this one time of year.

Have an Emergency Plan

Discuss parameters and options for leaving early or skipping upcoming events if pain escalates suddenly. Save stronger medications only for unbearable flare-ups. Having contingency exit strategies takes pressure off trying to push through severe symptoms. While few holiday seasons with pain symptoms run perfectly smoothly, self-care, boundaries, and contingency plans can lessen flare-ups. Prioritize what your body needs over the holiday hubbub. By implementing these coping tips, you can minimize pain spikes and maximize your holiday spirit.

Don’t let pain ruin your holiday cheer. Our expert physical therapists can help you manage your pain and enjoy the festive season. Schedule your appointment in Charlotte today at (704) 803-8038. For more inspiration and tips, you can follow us on Instagram.

Reference: [https://blogs.webmd.com/pain-management/20231222/surviving-the-season-with-pain-7-tips-for-handling-holiday-flare-ups]

Why Do My Ankles Hurt When I Walk? | Causes & Treatment Options

Posted on November 1, 2024February 3, 2025 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 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, 2024February 3, 2025 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 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]

Expert Physical Therapy for Rotator Cuff Tears | Personalized Recovery Plans

Posted on September 1, 2024February 3, 2025 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 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]