Video: Exercises to Strengthen and Stretches to Relieve IT Band Pain

Dr. Brandon Brym, PT, DPT takes us through some exercise techniques and important stretches that help alleviate pain in the IT Band area and help build the muscles surrounding it. Your IT Band is connective a band of tissue that runs from the top of the hip to past your knee, the muscles connected to … Continue reading “Video: Exercises to Strengthen and Stretches to Relieve IT Band Pain”

Dr. Brandon Brym, PT, DPT takes us through some exercise techniques and important stretches that help alleviate pain in the IT Band area and help build the muscles surrounding it.

Your IT Band is connective a band of tissue that runs from the top of the hip to past your knee, the muscles connected to this are the TFL ( Tensor Fasciae Latae) and the Gluteus Maximus.

Pain attributed to this area from tightness or weakness in your hips or alterations in your foot mechanics.

Stretching and strengthening your TFL muscle and Gluteus Maximus will reduce pain as these muscles connect the IT Band to the hip joint.

Exercise #1 for TFL -Half kneeling position, lung forward till you feel a nice stretch down your leg. For more of an intense stretch raise your opposite arm up and bend slight over to one side. Hold for 30 seconds and repeat 3x daily to help loosen up.

Exercise #2 for both TFL and Gluteus Max – Use foam roller to roll out the TFL and Gluteus Max. Roll out each for a few minutes, putting a little pressure to loosen the muscles up. 

Great to do pre-workout and post workout!

Exercise #3 – Single Leg Stance – a version of the Romanian deadlift. Doing one leg at a time, standing upright with knees slightly bent, slowly lift one leg back, hold for the stretch, then release and switch to the other side. This is not only a great stretch but can be used as an exercise with weights to strengthen your muscles around the IT band as well! 

 

Corrective Stretches for Injury Prevention

Stretching is an essential part of any exercise regimen, it will not only improve your endurance and balance, but will also decrease the risk for injury. If you are participating in any sporting event or physical activity, time should also be set aside for stretching. Two types of stretches are typically conducted: static stretching (stationary) … Continue reading “Corrective Stretches for Injury Prevention”

Stretching is an essential part of any exercise regimen, it will not only improve your endurance and balance, but will also decrease the risk for injury. If you are participating in any sporting event or physical activity, time should also be set aside for stretching. Two types of stretches are typically conducted: static stretching (stationary) or dynamic stretching (mobility). The timing of stretching is important as well as the specificity, in other words your stretching routine should be specific to the demands of your sport. Typically, dynamic stretches should be performed pre-activity and static stretching post-activity. 

 

Dynamic Stretching-

These types of stretches are great for getting your heart rate up, warming up your joints and muscles, and enhancing range of motion and power. Again, these stretches should be specific to the demands of the activity you are about to perform.

Some general movements for most activities can include:

  • Standing hip circles
  • Leg swings
  • Trunk rotations
  • Arm circles
  • Butt kicks
  • Karaoke stretching
  • Lunges

The idea with these stretches is to make sure your muscles are ready to perform, with that said it is best to work into deeper ranges of motions (not into pain) but not holding the position.  Warm-up should be around 15 minutes. 

Static Stretching- 

These types are stretching are best to perform after activities as they can help maintain flexibility, lower recovery time, and decrease soreness. The idea for these stretches is to hold the position for at least 30-45 seconds to allow time for the tissue to adapt to the new range. Static stretching takes consistency, in order to change the properties of the tissue the stretches must be performed on a consistent basis.

Some examples include:

  • Seated or standing toe reaches (hamstrings),
  • Lunge stretch (hip flexors)
  • Knees to chest (hamstrings, glutes, low back)
  • Butterfly (groin), doorway stretch (pectorals)
  • Runner’s stretch (gastric/soleus)
  • Flamingo (quadriceps).

Try 3 sets per stretch in order to get the most out of your stretching. Stretching should not be painful, but some discomfort is normal especially in more restricted areas. Remember to always listen to your body, perform all stretches as tolerated. 

Blog researched and written by: Dr. Brandon Brym, PT, DPT.

Do You Actually Know What and Where Your “IT Band” Is?

Are you experiencing “IT band” pain? What is the cause? The Iliotibial band (ITB) is a broad band of connective tissue that runs along the outside of the thigh, it extends from our lateral hip down to the outside of your knee.  It is a passive stabilizer of the hip and lateral stabilizer for our … Continue reading “Do You Actually Know What and Where Your “IT Band” Is?”

Are you experiencing “IT band” pain? What is the cause?

The Iliotibial band (ITB) is a broad band of connective tissue that runs along the outside of the thigh, it extends from our lateral hip down to the outside of your knee.  It is a passive stabilizer of the hip and lateral stabilizer for our knee. It is also the attachment point for a couple muscles in our hip. Due to faulty mechanics or overuse, the ITB can become stressed and lead to inflammation, irritation and pain. Typically, pain occurs at the knee or hip, but can occur anywhere along its path. An injury to the ITB can cause difficulty with daily activities or setbacks to training. 

Due to the complexity of the cause(s) of pain in the ITB, it is helpful to break down the most common causes into internal and external factors. There is typically more than one factor at play, so a thorough assessment is key to starting a successful recovery:

  • Internal FactorsPoor flexibility in the hip or thigh, weak gluteal musculature, poor running or lifting mechanics.
  • External FactorsImproper footwear, improper orthotics, change in training intensity, change in training surface, or sudden increase in activity level.

Other common conditions associated with ITB pain include:

  • Trochanteric Bursitis This is often the result of increased rubbing of the ITB over the bursa on the outside of our hip. Pain can travel the length of the ITB and even down into the lower leg/calf. Typically caused by overuse or from a traumatic fall landing on the outside of the hip. Rest, stretching, and activity modification are key initial interventions to relieving the symptoms.
  • ITB SyndromeThis is very common in runners. Weakness in the hips and lack of flexibility can lead to increased wearing and rubbing of the ITB over the bony prominences of the leg resulting in pain. Running and lifting mechanics are often poor as well and need to be addressed to prevent further ITB injury. 
  • Knee or Hip PainSometimes the pain can be general, diffuse areas of our hip/knee joints and can be hard to determine exactly where they originate. Typically, the result of overuse with the combination the internal/external factors above. 
  • Lumbar Spine RadiculopathyPain in the ITB could be coming from nerves in our low back, known as lumbar radiculopathy. This is often difficult to tell apart from the other conditions above, it can be accompanied by numbness/tingling or even burning pain.

A couple of useful injury prevention activities include: 

Stretching the muscles around the hips and knee, the ITB does not stretch but the muscle that attach to it do so focus on these areas. Also, listen to your body and gradually increase activity levels giving yourself time to recover and determine your tolerance to new activities. The use of a foam roller to address the areas of tightness can be a helpful adjunct to stretching. Physical therapy your Physical Therapist can perform a thorough examination and determine which factors are contributing to your pain and help develop a comprehensive, individualized exercise program to help you get back to your activities.

Blog researched and written by : Dr. Brandon Brym, PT, DPT.

Video: Craniofacial Exercises for Head, Neck and Jaw Pain

Follow along with Dr. Lindy First, DPT and Dr. Monique Lassaga-Bishop, DPT as they demonstrate easy exercises to relieve craniofacial pain. At Home Exercises: Seated Butterfly- sit upright with feet on ground, tighten stomach, overlap hands and place behind your neck. tuck your chin, make a long neck and retract your head backwards. Squeeze shoulder … Continue reading “Video: Craniofacial Exercises for Head, Neck and Jaw Pain”

Follow along with Dr. Lindy First, DPT and Dr. Monique Lassaga-Bishop, DPT as they demonstrate easy exercises to relieve craniofacial pain.

At Home Exercises:

  1. Seated Butterfly- sit upright with feet on ground, tighten stomach, overlap hands and place behind your neck. tuck your chin, make a long neck and retract your head backwards. Squeeze shoulder blades and pull your elbows back as far as possible. hold for 10-15 seconds, repeat 2x every hour building up to 1 minute over 6 weeks.
  2. Self Masseter Release- locate the bone by your ear, your TMJ and move fingers down 1/2 inch to your masseter muscle, find the belly of that muscle and make small circles on your face for 2 minutes. 2x throughout the day
  3. Self Temporalis Release- locate again your TMJ bone and go up about 1/2 to your temporal muscle. Make small circles on this area for 2 minutes. 2x throughout the day

REDUCE= Muscle Tension & Pain

PROMOTE= Overall Skeletal Health

RESULT = A Healthier You!

Benefits of Yoga

Yo·ga /ˈyōɡə/ noun Definition : a Hindu spiritual and ascetic discipline, a part of which, including breath control, simple meditation, and the adoption of specific bodily postures, is widely practiced for health and relaxation. The Benefits of Yoga Can reduce stress  A study done for the Journal of Affective Disorders showed that people who do … Continue reading “Benefits of Yoga”

Yo·ga
/ˈyōɡə/
noun
  • Can reduce stress 
    • A study done for the Journal of Affective Disorders showed that people who do yoga regularly have a reduced amount of cortisol (the stress hormone). 
  • Relieves Anxiety 
    • It emphasizes the importance of being present in the moment and finding a sense of peace, which could help treat anxiety.
  • Could improve heart health 
    • One study in the Indian Journal of Physiology and Pharmacology  found that participants over 40 years of age who practiced yoga for five years had a lower blood pressure and pulse rate than those who didn’t
    • High blood pressure is one of the major causes of heart problems, such as heart attacks and stroke. Lowering your blood pressure can help reduce the risk of these problems
  • Could promote better sleep quality
    • Reduced cortisone levels and focus on breath may improve sleep 
  • Improves Flexibility and Balance
    • Although some poses and stretches may be difficult for a beginner, with time muscles stretch and flexibility improves. Its not uncommon for aches and pains to disappear when this happens, because tight muscles can cause unneeded stresses on joints. 
  • Increases strength 
    • Being able to maintain positions for extended amounts of time with the proper engaged muscles will improve strength throughout the body.

We have Adaptive Yoga and Pilates/Yoga at our Fitness Gym – Mondays @ 12:30pm and Wednesdays @ 12pm for Adaptive Yoga and Mondays and Wednesdays @ 3pm for Pilates Yoga. Ask your Physical Therapist which Yoga class would be right for you, and come try your first class on us!

Do you Have Chronic Face, Head and Neck Pain?

Craniofacial pain is a term used to describe any chronic facial, neck or head pain.  The most common forms of craniofacial pain are temporal mandibular joint dysfunction, trigeminal neuralgia and chronic headache disorder. Temporomandibular joint disorder (TMD, aka TMJ) is pain or malfunction at the jaw joint. You may be more likely to get TMJ … Continue reading “Do you Have Chronic Face, Head and Neck Pain?”

Craniofacial pain is a term used to describe any chronic facial, neck or head pain.  The most common forms of craniofacial pain are temporal mandibular joint dysfunction, trigeminal neuralgia and chronic headache disorder.

Temporomandibular joint disorder (TMD, aka TMJ) is pain or malfunction at the jaw joint. You may be more likely to get TMJ if you have rheumatoid arthritis, chronic fatigue syndrome, or fibromyalgia. Women are affected more often than men. Most people with TMJ are between the ages of 20 and 40.   TMJ symptoms can include clicking, locking of the jaw, headache, earache, phantom tooth pain and facial muscle fatigue.

Trigeminal neuralgia is an ongoing pain condition that affects certain nerves in your face. Women are more likely than men to get trigeminal neuralgia, and the disorder is more common in people older than 50.  Symptoms can include facial pain, difficulty in chewing, speaking, and brushing teeth.

Chronic headache disorder is a headache (Migraine, tension, or cluster) that occurs repeatedly. Tension-type headaches are the most common form of chronic headache disorder. A tension-type headache is generally described as a diffuse, mild to moderate pain or ache across the forehead, sides or back of your head or neck; a tight band-like feeling around your head; and sensitivity and/or tenderness of the scalp, neck and shoulders.   

Migraines like tension-type headaches are also a very common form of chronic headache disorder. See previous newsletter on migraines for more details regarding symptoms and treatment options.

Cluster headaches are the least common type of chronic headache disorder affecting less than 1 in 1,000 people.  This headache is of shorter duration but very painful, occurring daily for weeks or months at a time, then disappears completely to return without warning months or years later. Symptoms include severe pain in or around one eye that may radiate to your face, head, neck and shoulders; usually one-sided pain;  restlessness; excessive tearing and redness in your eye on the affected side; nose congestion or runniness on the affected side; forehead or facial sweating; pale skin or flushing of the face; and swelling around the eye or drooping of the eyelid on the affected side.

There are many causes of craniofacial pain.  Macro traumas, direct injury, to the face, jaw and neck that are caused by car accidents, sports injuries and accidental falls can result in craniofacial pain.  Micro traumas, indirect injury occurring over time, from stress, poor sitting and standing postures, chronic grinding and/or clenching of the teeth, and sleep disorders (sleep apnea, snoring) can cause the muscles that help to stabilize the head, neck, and/or jaw to be over worked and become fatigued resulting in craniofacial pain.

Airway – Sleep disorders like sleep apnea or or snoring

Bruxism -grinding of the teeth

Craniofacial pain – a result of both airway and bruxism

Whatever the cause or symptoms, craniofacial pain should not be taken lightly.  It can lead to depression, sleep deprivation, overuse of medication, and severely affect your activities of daily living.

If you are experiencing symptoms of craniofacial pain your physical therapist can help you determine the origin of your symptoms and initiate a treatment plan which would include manual therapy techniques to treat soft tissue and joint imbalances, modalities (ultrasound, electrical stimulation, cold laser) to decrease inflammation and exercises to improve your posture and head, neck and jaw alignment. 

For more information on craniofacial pain please contact us at 619.260.0750 today.

Cupping Therapy

Innovative Physical Therapy is excited to announce that we are now have cupping therapy within our massage and wellness offerings. Take a look at the video below of our Massage Therapist and Cupping specialist Kristi explain what cupping is, its benefits and how it works! To book your cupping session today or to speak to … Continue reading “Cupping Therapy”

Innovative Physical Therapy is excited to announce that we are now have cupping therapy within our massage and wellness offerings. Take a look at the video below of our Massage Therapist and Cupping specialist Kristi explain what cupping is, its benefits and how it works!

To book your cupping session today or to speak to Kristi to get additional information regarding cupping, please call the clinic at 619-260-0750.

Putting Our Heads Together to Talk About Migraines

While everyone needs a different course of treatment based on their condition and findings, there are several things we can all do to reduce the prevalence and severity of headaches Massage.  We all seem to know that massaging our temples when we have a headache gives us temporary relief. Keep it up. Don’t forget about … Continue reading “Putting Our Heads Together to Talk About Migraines”

While everyone needs a different course of treatment based on their condition and findings, there are several things we can all do to reduce the prevalence and severity of headaches

  1. Massage.  We all seem to know that massaging our temples when we have a headache gives us temporary relief. Keep it up. Don’t forget about the muscles under the back of the skull, those along the sides of the neck (the upper trapezius), the face (masseter), or the front and sides of the neck (sternocleidomastoid).
  2. Relax your jaw.  Proper rest position for the jaw will relieve stress on the chewing muscles, which are often a source of headache pain. Start by placing the tip of your tongue against the back of your top front teeth, allowing your lower jaw to hang in a relaxed position. You should be able to gently rock your jaw from side to side to indicate you aren’t clenching.
  3. Posture:  Sitting posture needs to be relaxed, but “stacked”. If you are holding your posture tightly you won’t be able to relax the appropriate muscles, RELAX your shoulders. Try and rest your feet on the floor without crossing your ankles and distribute your body weight equally on both hips.  Taking a short break every hour is helpful.
  4. Reduce Stress. Stress headaches can result from breathing from your upper rib cage.  Breathing into your lower abdomen, or your diaphragm, will lower your breathing rate, relax your neck, and assist in lessening your headaches (diaphragmatic breathing).  Meditation, yoga or any other form of exercise are also great strategies to help reduce stress.
  5. Chin Tuck.  The suboccipitals, muscles below the back of your skull, can be a source of headaches. A forward head posture may result in shortening of these muscles, generating pain impulses. Tucking in your chin and nodding often throughout the day to gently lengthen the suboccipital muscles will restore mobility.
  6. Stay Hydrated.  The National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is about 15.5 cups (3.7 liters) of fluids for men and about 11.5 cups (2.7 liters) of fluids a day for women
  7. Strengthen your neck muscles.  According to a recent research report out of the JOSPT by Florencia et al women with migraines demonstrated decreased neck flexor and extensor endurance compared to women without migraines possibly demonstrating a correlation between weakness to the neck musculature and migraines.

Follow up with your physician or physical therapist if you are experiencing some of these symptoms.  We can help!