Corrective Exercise Fitness with Rachel Owen @ IPT

Who is it for?   Corrective exercise is designed to accommodate individuals with specific muscle imbalances and previous injuries. This one on one training will help to ensure proper form and technique are being followed throughout your program.  Your personalized program would include self-myofascial release such as foam rolling and static stretching. The sessions will also … Continue reading “Corrective Exercise Fitness with Rachel Owen @ IPT”

Who is it for?

 

Corrective exercise is designed to accommodate individuals with specific muscle imbalances and previous injuries. This one on one training will help to ensure proper form and technique are being followed throughout your program.  Your personalized program would include self-myofascial release such as foam rolling and static stretching. The sessions will also focus on activating under-active muscles with isolated strengthening before integrating dynamic movements into your routine.

Together your CES and your physical therapist will collaborate to develop a training program designed to consider your individual prior injuries and weaknesses as well as what can be addressed to help prevent future injuries in your daily environment.  

Why is this important to me?

  

Research articles released by the Center of Disease Control (CDC) stress that Americans of all ages are encouraged to participate in physical activity daily. Evidence recommends for adults to participate in at least two days a week of a muscle-strengthening activity (1). More research according to the CDC shows that adults are becoming less physically active in their daily lives (2). With the development of technology, gardeners, housekeepers, etc. people are required to complete less physical activity in their daily lives. These are great conveniences to make our lives easier but also rob us of the daily physical activity our bodies need.

According to a study released by the UNC School of Medicine more than 80% of Americans will experience low back pain at some point in their lives (3). This shows that it is becoming more prevalent to experience musculoskeletal pain. Although there are numerous possible causes to create low back pain, this prevalence supports the concept that decreased physical activity may lead to muscular dysfunction and injury.

Check out our schedule to make an appointment with our Corrective Exercise Specialist, Rachel Owen and make a commitment to your health and fitness today!  Call the office @ 619-260-0750 to book today or online at www.innovativept.net

 

References

1.) https://www.cdc.gov/physicalactivity/basics/index.htm?CDC_AA_refVal=https%3A%2F%2Fwww.cdc.gov%2Fcancer%2Fdcpc%2Fprevention%2Fpolicies_practices%2Fphysical_activity%2Fguidelines.htm

2.) Centers for Disease Control and Prevention. Prevalence of physical activity, including lifestyle activities among adults – United States, 2000-2001, Morbid Mortal Wkly Rep. 2003;764-769.

3.) http://www.med.unc.edu/www/newsarchive/2009/february/chronic-low-back-pain-on-the-rise-unc-study-finds-alarming-increase-in-prevalence

 

 

 

 

 

 

An Athlete’s Worst Nightmare – ACL Injury

Anterior Cruciate Ligament (ACL) injury is one of the most common ligament injuries in sports. More than 3% of athletes in a 4-year period of sporting activity sustain a rupture of the ACL and the risk is higher in female population. The incident rate is 200,000 cases/year in the USA. About half of all ACL … Continue reading “An Athlete’s Worst Nightmare – ACL Injury”

Anterior Cruciate Ligament (ACL) injury is one of the most common ligament injuries in sports. More than 3% of athletes in a 4-year period of sporting activity sustain a rupture of the ACL and the risk is higher in female population. The incident rate is 200,000 cases/year in the USA.

About half of all ACL injuries occur along with damage to other structures in the knee, such as articular cartilage, meniscus, or other ligaments. Injured ligaments are described as “sprains” and are graded on a severity scale.

Grade 1 – Ligament is mildly damaged but still able to help stabilize the knee

Grade 2 – Ligament stretches to the point where it becomes loose, often referred to as a partial tear of the ligament

Grade 3 – Most commonly referred to as a complete tear of the ligament

Most commonly the ACL is torn when changing directions rapidly, stopping suddenly, slowing down while running, landing from a jump incorrectly, or a collision to the side of the knee.  Common symptoms of a torn ACL include: “popping” sensation, immediate swelling, feeling of instability of the knee after injury, loss of full range of motion, discomfort with walking and changing directions.

Tore your ACL now what? A torn ACL will not heal on it’s own. Depending on your activity level and which activities you would want to perform, often you can function without surgical intervention. If return to cutting sports or high activity levels, surgical intervention is necessary. Physical therapy is a necessity if you chose non-surgical or surgical interventions to build strength and endurance to allow you to return to sport and other recreational activities.

For more information regarding ACL injuries and recovery process please call your doctor or speak to one of us at Innovative Physical Therapy.

Have You Tried Our Pilates Classes?

What is Pilates Pilates consists of moving through a slow, sustained series of exercises using abdominal control and proper breathing. The quality of each posture is more important than the number of repetitions or how energetically you can move. Health Benefits of Pilates Improved flexibility Increased muscle strength of your abdominal muscles, lower back, hips … Continue reading “Have You Tried Our Pilates Classes?”

What is Pilates

Pilates consists of moving through a slow, sustained series of exercises using abdominal control and proper breathing. The quality of each posture is more important than the number of repetitions or how energetically you can move.

Health Benefits of Pilates

  • Improved flexibility
  • Increased muscle strength of your abdominal muscles, lower back, hips and buttocks
  • Enhanced muscular control of your back and limbs
  • Improved stabilization of your spine
  • Improved posture
  • Rehabilitation or prevention of injuries related to muscle imbalances
  • Improved physical coordination and balance
  • Prevention of musculoskeletal injuries
  • Increased body awareness
  • Stress management and relaxation.

Types of Pilates

The two basic forms of Pilates are:

  • Mat-based Pilates – this is a series of exercises performed on the floor using gravity and your own body weight to provide resistance. The main aim is to condition the deeper, supporting muscles of your body to improve posture, balance and coordination

  • Equipment-based Pilates – this includes specific equipment that works against spring-loaded resistance, including the Reformer, which is a moveable carriage that you push and pull along its tracks. Some forms of Pilates include weights (such as dumbbells) and other types of small equipment that offer resistance to the muscles, as well as, proprioceptive feedback.

Pilates is suitable for everyone

The Pilates method is taught to suit each person and exercises are regularly re-evaluated to ensure they are appropriate for that person. Due to the individual attention, this method can suit everybody from elite athletes to people with limited mobility, pregnant women and people with low fitness levels.

Check out our mat Pilates classes offered daily or schedule a private Reformer session today!

Meet Two New Team IPT Members – Rachel and Katie!

Rachel K. Owen, Corrective Exercise Specialist and Lead Physical Therapy Aide Rachel has been support staff with Innovative Physical Therapy since 2015. She graduated from San Diego State University with a Bachelor of Science degree in Kinesiology with an emphasis in Pre-Physical Therapy.  Rachel has diverse fitness experience as a Stand-Up Paddle Board instructor and … Continue reading “Meet Two New Team IPT Members – Rachel and Katie!”

Rachel K. Owen, Corrective Exercise Specialist and Lead Physical Therapy Aide

Rachel has been support staff with Innovative Physical Therapy since 2015. She graduated from San Diego State University with a Bachelor of Science degree in Kinesiology with an emphasis in Pre-Physical Therapy.  Rachel has diverse fitness experience as a Stand-Up Paddle Board instructor and personal trainer to clients with a variety of functional fitness levels. Her certifications also include CPR/AED and Waterfront Lifeguard.

Throughout her own experiences as a former patient of physical therapy for a Lumbar spine injury, she recognized her enthusiasm for health science, fitness, and wellness. This prompted her special interests to include functional fitness focusing on core and back strengthening, but she has also developed a passion for working with the elderly population as well. She utilizes a perfect combination of strengthening and stretching to create a personalized training program for the most effective course to reach clients’ goals and improve quality of life. She provides personalized attention, professional instruction, and her creative and dynamic personality also keeps exercises exciting.  

In her spare time you can find her hiking, golfing, enjoying yoga, biking, paddle boarding, or exploring the outdoors in San Diego from the beaches to the mountains.

Katie St. Louis CPT, RYT

Katie is a Certified Pilates Teacher and a Registered Yoga Teacher.  She grew up dancing as a child and teen in Ontario, Canada dancing both competitively and recreationally.  Katie was first introduced to both Yoga and Mat Pilates in her early 20’s and though no longer in the dance world, Katie found Pilates to be the continuation of the movement that her body craved while Yoga allowed the centering and mindfulness she desired.  Her passion for movement continued to evolve throughout the years and after moving to San Diego and starting a family, Katie decided to become fully certified in both fields to be able to take her own practice further.

In 2015 she was Certified through Club Pilates Comprehensive Pilates Teacher Training and in 2017 became certified in Vinyasa Yoga.  Katie teaches Mat Pilates, both Group and Private Reformer classes, Vinyasa and Hatha Yoga and is certified in TRX and Trigger Point fascial release, Barre Above, and Perinatal Corrective Exercise. Katie focuses on the mind-body connection and combines different modalities and techniques to help her clients reach their goals and feel like their best selves.  She takes pride in the lightbulb moments that she can watch her clients have and truly believes that movement heals, every day. Katie’s love for Pilates and Yoga have allowed her to help people improve their own and that is what matters most to her.

When Katie is not in the studio, you can find with her family at the beach, in one of San Diego’s newest restaurants or reading a good book in her backyard hammock.

Innovative Physical Therapy Fitness Class Schedule

Fitness Classes being offered: Adaptive Yoga Adaptive yoga is one of the gentlest forms of yoga and will be practiced sitting or standing using a chair for support. Our chair yoga classes adapt the traditional branches of yoga – poses, meditation and breath – while using the aid of a chair for support making it safe, … Continue reading “Innovative Physical Therapy Fitness Class Schedule”

Fitness Classes being offered:

Adaptive Yoga

Adaptive yoga is one of the gentlest forms of yoga and will be practiced sitting or standing using a chair for support. Our chair yoga classes adapt the traditional branches of yoga – poses, meditation and breath – while using the aid of a chair for support making it safe, easy and enjoyable for people who may face physical limitations.  

Pilates/Barre Fusion

By combining the techniques of contemporary Mat Pilates with a Barre class, you’ll find an addictively graceful way to tighten and tone and create long, lean, powerful muscles.  Learn the fundamentals of Pilates that will support you as we flow to incorporate choreography and standing work at the Barre. We will begin by focusing on the deepest, intrinsic, postural muscles, and work outwards for a total body workout.

Unwind

Our society today has us living life hunching over our phones, our computers, even over our food! Take this time for yourself during your day to reverse those effects, stretch and open those areas that may be tight or blocked in our Unwind class.  We will add in props such as balls and rollers to provide a fascial release, going deep into the muscles. In this class we will also add in a time for meditation, which studies have shown have had numerous positive effects such as lowering stress levels and improved brain function.  Unwind will provide you with tools that you can take with you to mentally and physically implement wherever needed in your own life.

Circuit

Drop into our circuit training class for an efficient full body workout that not only builds strength, but also keeps your heart rate pumping. In this multi station circuit class you will alternate between which body part you are working to rest less and save time while also preventing injury.

Center Circle

In this class we will bond with friends but also burn calories from the core. We will focus on abdominal and gluteus strength with balance training to keep our own center circle in shape. This class is great for people who are looking for those six pack abs but also those recovering from low back pain or injuries.

Please call our office at 619-260-0750 to inquire about class schedule and pricing next time you are at the clinic.  We also have two massage therapists on site with a whole new waiting room and quiet space.

Stay tuned for our video newsletter which will give a tour of the new clinic, new gym space, and massage area!

Rolling Towards Better Health

In between regular massage treatments, it is important to maintain your muscular health with self-massage. One great way to do that is through foam rolling. It is an inexpensive way to sustain range of motion and lengthen the muscles while increasing flexibility. The consistent practice of self-massage is one that athletes use to keep their … Continue reading “Rolling Towards Better Health”

In between regular massage treatments, it is important to maintain your muscular health with self-massage. One great way to do that is through foam rolling. It is an inexpensive way to sustain range of motion and lengthen the muscles while increasing flexibility. The consistent practice of self-massage is one that athletes use to keep their body in top form, improve their workout and dramatically decrease the risk of injury. It is something that every person should be doing to better themselves. 

Foam rolling is a technique used to achieve myofascial release. Myofascial release is when you apply a consistent force to soft tissue over an extended period of time. It helps to smooth the muscle fibers while increasing the blood circulation and nutrient flow to the affected area. The rush of fresh blood helps to break up the sedentary blood in the tissue. It provides oxygen and glycogen to fatigued muscles, rejuvenating them. 

The risk of injuring oneself is reduced through foam rolling because it helps to decrease the recovery time after a strenuous workout. It helps to break up the lactic acid that gets built up in the muscle tissue during the workout. It reduces inflammation, helps to break up scar tissue and relieve joint stress. Once the muscle fibers are smoothed out with the roller, the various muscles are able to glide past one another with less friction, lessening the likelihood to be damaged or injured. 

There are a variety of foam rollers on the market. The color of the roller will depict its firmness. The grey roller is the least dense and best designed for beginners as it allows movement between the muscles, bones and roller. The green roller has a medium firmness and provides a medium massage pressure. The black roller is a hard pressured self-massager, best for the experienced foam roller. The dimpled roller is design to achieve a deeper massage to trigger points. It is best used on the back and shoulders to get a deeper release. 

Ask your physical therapist or massage therapist which roller is best suited for you. Inquire which exercises are best for your ailments and learn the proper way to roll to get the maximum benefit.  

Tennis Elbow Vs. Golfer’s Elbow – Do You Know the Difference?

Tennis Elbow (Lateral Epicondylitis), is a painful condition of the elbow caused by overuse or repetitive wrist extension activities. Wrist extension activities include: excessive typing, performing tennis backhand motion, and performing household chores such as dusting or window washing.  True tennis elbow is acute inflammation of the wrist extensor muscle tendon junction as it attaches … Continue reading “Tennis Elbow Vs. Golfer’s Elbow – Do You Know the Difference?”

Tennis Elbow (Lateral Epicondylitis), is a painful condition of the elbow caused by overuse or repetitive wrist extension activities. Wrist extension activities include: excessive typing, performing tennis backhand motion, and performing household chores such as dusting or window washing.  True tennis elbow is acute inflammation of the wrist extensor muscle tendon junction as it attaches to the bone. The tendon becomes damage from overuse and leads to pain with active wrist and elbow movements. This pathology can turn into a chronic condition known as Lateral Epicondylosis which degeneration of the tendon without the natural inflammatory process.  This can lead to thickening and scarring of the tendon causing it to break down.

Golfer’s Elbow (Medial Epicondylitis), is a painful condition of the elbow caused by repetitive wrist flexion activities or gripping activities.  Similar to Tennis Elbow, there is localized acute inflammation of the common wrist flexor tendon as it attaches to medial epicondyle of the elbow. Activities of daily living that can increase symptoms are: shaking hands, turning a doorknob, or lifting weights.

Both conditions can get worse without proper treatment or if ignored can turn into a chronic pathology. Physical therapy is proven to be able to successfully treat these two pathologies and allow for return to normal activities much quicker and prevent them from returning.

Stay tuned for our video showing various stretches and exercises to prevent and heal tennis and golfer’s elbow.

#ChoosePT – Help End Opioid Addiction by Choosing Physical Therapy

We at Innovative Physical Therapy along with the APTA (American Physical Therapy Association) want to spread the word and raise awareness of physical therapy as a safe and effective alternative to opioids for the treatment of chronic pain conditions. Learn more about the #ChoosePT initiative at www.moveforwardpt.com    

We at Innovative Physical Therapy along with the APTA (American Physical Therapy Association) want to spread the word and raise awareness of physical therapy as a safe and effective alternative to opioids for the treatment of chronic pain conditions. Learn more about the #ChoosePT initiative at www.moveforwardpt.com